Tips on how to calm down during stressful flights

The first flight I ever took was a bit stressful, a bit uncomfortable…but not scary. I took hundreds of flights up to this day and I must admit that I have had a few horrific flights. After the first of those extremely stressful flights when the turbulences were so strong for over an hour in the middle of a storm that if not wearing seatbelts all passenger would jump up the ceiling, I become rather conscious and stressed during a few subsequent flights. I have overcome the stress caused by flying after that even though I experienced a few more flights that could not count as smooth. Never really having a flying phobia I learned what the fear up in the air might feel like.

To help you guys to overcome the fear or at least make your next flight a little bit less uncomfortable, I have prepared for you a list of tips that worked well with me to help me calm down during stressful flights.

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• Skyscanner is a perfect website for searching flight routes and comparing prices.

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10 great tips for stressful flights

Try breathing techniques

Simple breathing techniques can be really effective to fight nervousness and anxiety. When you are really anxious breathing properly and rhythmically can be difficult. In those cases the best way to stabilize your breathing pattern is to breath out for as long as you can before taking as deep breath as possible. Repeating this a few times can help establishing a normal breathing rhythm before using other breathing techniques.

Here you have a couple of examples of breathing exercises you can try next time flying causes you stress:

1. Take a deep breath while counting to four. Then counting to six slowly exhale. Imagine that you blowing a candle. This way of inhaling and exhaling triggers parasympathetic nervous system, which helps to deal with anxiety.
2. During long flight take a walk every hour or so. With every step focus on your breathing by inhaling deeply and exhaling slowly.

Chose a front seat

The turbulence always feels a little bit stronger at the back of a plane, so whenever it is possible, chose a seat that is at the front. I know that it is not always possible to choose a seat we want. You might inform about your fear and ask a desk hostess or even at the beginning of your flight a flight attendant if it s possible to change seats with another flyer.

Avoid caffeine

As it is widely known, caffeine raises our heartbeats, which makes us more alert, but also more nervous. If flying makes you stressed, the best idea would be to avoid drinking coffee, or energetic drinks just before and during your flight. Wine is also not a good idea. I usually find it best to drink plenty water when I am stressed, not only during difficult flights. You can carry with you this LifeStraw filter bottle to limit some spendings (as we all know the airport shopping is expensive), which will also serve you on many trips.

Talk to your flight neighbour

When you are nervous flyer it is always good to distract yourself by starting a chat with a neighbour. If you inform them that flying stresses you, they might reassure you, especially at the take off and landing. A conversation with another person is a good way to take your mind off the flying related thoughts.

Think positively

Positive thinking is always helpful when facing situations that stress us. If you are heading to a holiday destination and two weeks of blissful relax and sightseeing is waiting for you- think about that. Daydreaming can be a good distraction and calm you down.

Let a flight attendant know you are nervous

The board crew in most airlines is really helpful. They will look after you if you need it, even if it is only a glass of water or a chat.

Browse an app store

I have never tried it myself (probably because I usually fall asleep two minutes after I put the seatbelt on long before take off), but heard opinions and recommendations that some mobile phone app can help you. They are designed especially for nervous flyers and contain some relaxation techniques, music or light games to make you more relaxed, for example Headspace or Calm.

Learn the facts

Flying is actually much safer than other ways of transportation. The plane crashes are very rare. Keep that in mind when you are feeling a bit unsettled on your flight. Airplanes are very heavy and can easily manage to be stable. Apart from the height this is the noises that planes make and the turbulences that happen are causing stress. If the noises and sudden moves ruin your peace, remember that it is normal

Observe others

Experienced flyers are usually very calm. They know that even strong turbulences (although not pleasant) are not dangerous, so they appear relaxed or keep reading a book. Looking at them may help with assurance that the flight is safe and nothing unusual is happening.

Listen to your favourite calm music

Make a playlist that calms your nerves, anything from your favourite artists to the sounds of the ocean or singing birds. Whatever works best for you. Although you will be asked to switch all devices at take off and landing, it can be helpful during the flight. For the moments when you can’t listen to your playlist, try breathing exercises if you really struggle.

See also:

How to get free nights in hotels?

Make long haul flights comfortable- what to pack in your carry on case

Make your flights easier. Mindfulness exercises for stressful flights.

Let me know if those tips for stressful flights were any helpful for you. Also, if you have any other ideas how to make flying more pleasant and less stressful, it would be lovely to hear from you.

Have a pleasant flight!

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