How to Manage Anxiety before a Flight

Scared of flying? Let’s get straight to it:

a.        Vividly imagine yourself at the airport, boarding the plane, having a regular flight, tolerating a bit of turbulence, and landing. Use all of your senses (sight, smell, taste, hearing, touch). Imagine yourself making space for the anxiety, sticking with it, and practicing outward awareness.

b.        Stay off of forums and blogs about plane crashes, worst-case scenarios. DON’T LOOK AT THIS FOR AT LEAST 2 WEEKS LEADING UP TO THE FLIGHT. Make a pledge- “Every time I get the urge to do this, I will do XYZ instead.” “I know that it’s a short-term indulgence that makes flying harder in the long-term.” “I deserve more in life than to be land-locked for the rest of my life” “I can have this urge, notice it, give myself 5 minutes, and re-assess”.

c.        Practice driving to the airport, parking, and going into the free area/terminal.  Stay there until your anxiety goes down by at least half. Approach the things that make you scared.

5)        Act “As-If.”  Ask yourself, “what would someone without a fear of flying do? What would they look like? Can I practice that on the outside, even if my inside doesn’t match just yet?”

6)        Long exhales. Notice the chatter of your mind trying to find certainty and control. Get some distance by saying:

a.        “Ah! There’s that “gloom and doom” thought. It’s just a thought. What do I want to redirect my attention to?”

b.        “Ah! There’s the panicky/shaking sensation. Can I just let it be there without reading into it as a real danger signal?”

c.        Who do I want to be? Someone who shows up scared and commits? Or someone who shows up scared and waits to feel good before doing important things?

7)        Healthy distraction

a.        Pleasant music

b.        Force yourself to have conversation with person sitting next to you

c.        Watching movie and bringing full attention every time your mind wanders

d.        5-4-3-2-1 senses (5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste)

Give those a try and report back. I think you’ll notice a change. And if you’re still stuck, schedule an appointment to reclaim your power.