Flying can be a source of significant anxiety, often referred to as aviophobia, or the fear of flying. This discomfort involves intense apprehension that can manifest both physically and psychologically. Fortunately, a range of tools exists to help manage these feelings, from targeted medications to natural supplements and practical coping strategies, allowing individuals to navigate the skies with greater ease.
Prescription Medications
For acute and situational anxiety, two primary classes of physician-prescribed medications are often considered. These options require a consultation with a healthcare provider to determine appropriateness, dosage, and potential interactions. It is advisable to test the prescribed dosage at home well before the flight to understand your personal reaction and avoid unexpected side effects.
Benzodiazepines are a type of anxiolytic medication commonly used for short-term, acute anxiety because they work quickly. Drugs like alprazolam or lorazepam enhance the effect of the inhibitory neurotransmitter gamma-aminobutyric acid (GABA) in the brain, leading to a calming and sedating effect. While effective for calming panic, these medications carry risks, including impaired memory, coordination, and reaction times. Furthermore, the induced deep sleep may increase the risk of deep vein thrombosis (DVT), especially on flights longer than four hours, due to prolonged immobility.
Beta-blockers offer an alternative approach by targeting the physical symptoms of anxiety without causing heavy sedation. These medications, such as propranolol, work by blocking the effects of adrenaline (epinephrine) on the body’s beta-adrenergic receptors. This action mitigates the physical manifestations of the “fight-or-flight” response, such as a racing heart, hand tremors, and sweating. Beta-blockers are often preferred for situational anxiety because they preserve mental clarity and cognitive function, allowing the traveler to remain alert.
Over-the-Counter and Natural Remedies
Many travelers seek non-prescription ingestible aids to promote relaxation before and during a flight. These options, while generally milder, should still be discussed with a healthcare professional, as they are not regulated by the Food and Drug Administration (FDA) with the same rigor as pharmaceuticals.
The amino acid L-Theanine, found naturally in green tea leaves, is a popular choice for anxiety, as it promotes relaxation without inducing drowsiness. It is thought to increase levels of calming neurotransmitters, including GABA, and promotes alpha brain waves associated with relaxed alertness. Magnesium, an essential mineral, also plays a role in nerve function by helping to regulate neurotransmitters like GABA and inhibiting excitatory neurotransmitters. Supplementing with magnesium may also help alleviate muscle tension, a common physical symptom of anxiety.
Melatonin is often used by flyers, though its primary function is to regulate the body’s internal clock rather than directly treat anxiety. It is most effective for combating jet lag by helping to align the sleep schedule with the destination time zone, especially on eastbound flights. Low doses, typically 0.5 to 3 milligrams, are recommended. CBD and hemp products have gained attention for their calming effects, attributed to their interaction with the body’s endocannabinoid system. While these products are federally legal in the United States if they contain less than 0.3% THC, travelers must be aware of variable quality, dosage, and legality issues when traveling internationally.
Traditional herbal remedies like Valerian Root and Chamomile are used for their calming properties. Valerian Root is believed to work by subtly increasing GABA availability in the brain, offering a stronger sedative effect often used for sleep disturbances. Chamomile contains an antioxidant called apigenin, which binds to specific brain receptors to gently ease anxiety and promote relaxation. These herbal options should be used cautiously, particularly when combined with alcohol or other sedating substances, as their effects can be intensified.
Behavioral and Psychological Coping Strategies
Beyond ingestible aids, a range of psychological and physical techniques can manage anxiety before and during air travel. These behavioral strategies empower the traveler by shifting focus away from catastrophic thoughts and toward the present moment.
Cognitive restructuring involves identifying and challenging irrational fear-based thoughts. For example, a traveler can counter the thought, “The plane will crash,” with the statistical reality that air travel is one of the safest modes of transportation. Replacing catastrophic predictions with balanced, evidence-based beliefs helps to reduce the emotional intensity of the anxiety. Practicing this reframing before the flight prepares the mind to handle negative thoughts effectively when they arise.
Grounding techniques are especially useful for interrupting the cycle of panic by redirecting attention to the immediate sensory environment. The 5-4-3-2-1 method is a straightforward example, prompting the person to name five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. Pairing this sensory focus with mindful breathing, such as box breathing, can help to calm the sympathetic nervous system and restore a sense of control.
Simple preparation and distraction methods can significantly lower baseline anxiety levels. Choosing a seat near the wing, where turbulence is felt less intensely, or an aisle seat for a greater feeling of freedom can be helpful. Using noise-canceling headphones to block out engine sounds and focusing on an engaging activity, like a movie or a game, provides a powerful distraction from internal worry.