From a young age, Delhi-based writer Sarah Hussein spent every summer vacation flying to visit her grandparents in Dubai. It was an annual routine for her family. As she grew older, her anxiety began to arise and began to affect how she felt when boarding her plane. “The thought of getting on a plane started to stress me out,” she said.
Hussain says he’s not an avid traveler, so travel doesn’t interfere with his life as much as Mumbai-born UX designer Naman Roy does. “I love visiting new destinations, meeting new people, and trying new dishes.” But the thought of floating in the air aboard a “flying tube” scares them endlessly. . That’s why Roy always keeps anti-anxiety medication on hand while traveling. Hussein and Roy are not outliers. The peer-reviewed medical journal The Lancet found that more than 44 million Indians were experiencing anxiety disorders before the pandemic, and then conducted another study that found 25 anxiety-related problems globally. % and consistently cited as a prevalent factor was travel.
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It can be terrifying trying to figure out what’s going on when palpitations, chest pain, shortness of breath, and all the other symptoms seem to point to a heart attack. Experts say that with the right tools and techniques, attacks can be better prevented or managed. Condé Nast Traveler We spoke with psychologist Divya Srivastava, founder of Silver Lining Wellness Center. Malavika Karnado, Founder of M for Mental Health. We asked Kratika Gupta, Founder of Gen Z Therapists, for advice on how anxious travelers can soothe themselves and enjoy their journey without breaking a sweat. Here’s an extensive guide to surviving anxiety attacks while on a plane.
How to survive an anxiety attack on a plane
Anxiety if you experience high levels of stress, fear of airplanes or confined spaces, or if you live with a mental health problem. Seizures are likely, Gupta says.
When that happens, the best thing you can do is practice deep breathing and gentle grounding techniques, says Srivastava. “Tapping the famous triple sedation points – under the eyes, collarbone and armpits – is especially helpful.” Drinking water while taking deep breaths on an airplane is also effective.
Box breathing is another useful breathing technique recommended by Karnado. Here’s how: Inhale (deep breath through your nose), hold your breath, exhale (through your mouth), and hold your breath again. Do all these steps for 4 counts each.
Pre-flight medication is always optional (mental health professional consultation required). Srivastava always tells customers who have experienced anxiety attacks on planes to keep flight attendants informed and remind them they need to stay hydrated. Also, eat before your flight and make sure your stomach is only half to three quarters full. You can prevent anxiety at your level, but sometimes you can’t control it.
Immerse yourself in what you love to do and track your triggers. “Before you get on the plane, imagine a comfortable, comfortable flight, sit in a comfortable position, close your eyes, and try to recreate all the details in your imagination,” says Gupta. Carnado suggests keeping a journal of his and listing his triggers and fears if possible. She added, “Often the fear is not in the attack itself, but in anticipating it. Keep reminding yourself that you are prepared and ready, even if an attack does occur. ’ You got this. “
how to deal with the first attack
Dealing with attacks alone is very difficult. And if it’s your first time, it can prove even more difficult. Ask for help, says Srivastava. “Even if you know techniques like deep breathing and tapping in the moment, it can be difficult to help yourself. If you’re not traveling alone, ask a flight attendant or companion to guide you.”
Remind yourself that these are fleeting moments and while the attacks feel constant, they do not last forever. You can ask the flight attendants to bring you cold compresses. If that isn’t available, bring a can of cold drink and ask for it to be hung around your neck, suggests Gupta. “You can also soak a hand towel in cold water, wrap it around your neck, and have them focus on the feeling until your body slowly calms down.”
What to do if your child has an anxiety attack
“Take your child’s comfort toys with them, carry soft toys that they feel comfortable with, and let them hold them,” says Carnado. Yelling at a child and being clearly upset doesn’t help anyone in this situation. Srivastava says she encourages children to take deep breaths. Try to exhale longer than you inhale. “If possible, recline your seat and encourage them to lie down.” She can also try EFT (Emotional Freedom Techniques) with her child. “Have your child imitate you, using both hands to gently pat under the eyes, collarbone, and armpits,” says Carnado. It will be like this.”
Gupta would like to have a few phrases ready. “‘I know you’re not feeling well. It’s going to be hard, but I’m here for you. Let’s get through this together.’ Or ‘I’m holding your hand, let me. If there’s something you want, I know.’ Give your child an ice pack to calm him down and try playing games with him. Let us help you get through this.” If you start to feel overwhelmed seeing your child going through this situation, ask the flight crew for help.
Common triggers and how to deal with them
According to Gupta, the most common triggers for anxiety attacks on airplanes are related to confined spaces, claustrophobia, fear of heights, fear of germs and infections, terrorism, hijackings and crashes. News stories, and the fear of not being able to escape. if something bad happens. If you’re feeling anxious because of air travel or any other reason, try therapy. “In some cases, counseling and therapy alone may be able to overcome and manage these triggers in the long term,” Srivastava says.
Carnado added, “Several small colored cards, like flashcards with cautionary notes such as ‘This feeling is temporary’ and ‘Take a deep breath,’ and some Write down your coping strategies.” These words may sound obvious now, but during an anxiety attack, even the most basic steps seem impossible. Stock up on a healthy distraction toolkit, like a good book, a playlist of guided meditations, or puzzles you can do on the fly. ”
Something you can not do
Do not ignore frequent and persistent attacks. There is no substitute for a mental health professional who can help you navigate your anxiety and deal with deep-seated issues. “Avoid blowing into a paper bag, like you often see in movies. It can do more harm than good when hyperventilating,” Carnado added.
Fear of flying isn’t something that can be fixed overnight or completely overcome. But gradually letting yourself out at your own pace will help you overcome the obstacles of air travel that once seemed insurmountable. Hussein previously turned down business trips to Switzerland, citing fear, but this autumn he is considering making his first trip to Europe with help. “Traveling is not without stress, but knowing that my partner and sister will be traveling with me gives me peace of mind. And I have always dreamed of going to Amsterdam.”
