As summer approaches, many Brits are eagerly planning their holidays abroad. Yet, for those who experience flight anxiety, the thought of boarding a plane can overshadow their travel excitement. To help you enjoy a stress-free journey, experts at Brown’s CBD have compiled five effective tips to tackle flight anxiety. From relaxation techniques to strategic seating choices, this advice is ideal for those who struggle with their mental health while travelling.

Master the 5-4-3-2-1 Technique

One of the most effective ways to manage anxiety in any situation, including during a flight, is the 5-4-3-2-1 grounding technique. This method helps to refocus your mind and calm your nerves by engaging your senses. Here’s how it works:

• 5: Look for five things you can see. Notice details such as the pattern on the seat in front of you or the colour of the cabin.
• 4: Find four things you can touch. Feel the texture of your seat, the in-flight magazine, or even your clothing.
• 3: Listen for three different sounds. This could be the hum of the engine, the chatter of passengers, or announcements over the intercom.
• 2: Identify two things you can smell. This might be the scent of food or your hand lotion.
• 1: Focus on one thing you can taste. This could be the food you’re eating or the lasting taste of chewing gum or mints.

By actively engaging the senses, the 5-4-3-2-1 technique helps redirect the mind away from anxiety-provoking thoughts and towards the present moment. This sensory focus is known to reduce anxiety intensity by interrupting the cycle of worry and rumination.

Choose a Seat Over the Wings

Where you sit on a plane can significantly impact your comfort level, especially if turbulence triggers your anxiety. To help reduce anxiety, choose a seat over the wings. This part of the plane typically experiences less turbulence compared to the front or rear sections. Additionally, sitting over the wings can provide a more balanced ride, soothing frayed nerves.

Time Your Meals Wisely

Eating at the right time can play a crucial role in managing flight anxiety. To help calm your nerves, it is recommended to avoid meals during the flight and instead eat before or after your journey. Eating before a flight can help you feel more settled and reduce the risk of an upset stomach due to nerves.

Get Some Sleep

Getting rest during your flight will help alleviate anxiety and make the duration of the journey feel much shorter. Here are a few valuable tips to aid sleep when flying:

• Bring a travel pillow or blanket: Comfort is key to creating a sleep-conducive environment. A supportive neck pillow and a cosy blanket can make a significant difference.
• Use earbuds or noise-cancelling headphones: Blocking out the ambient noises of the plane can create a peaceful environment.
• Wear an eye mask: An eye mask can help you block out light and fall asleep more easily.
• Practice deep breathing: Deep breathing exercises can help you feel relaxed and prepare your body for sleep.

Incorporate Relaxation Techniques

Integrating relaxation techniques into your pre-flight and in-flight routine can help keep anxiety at bay. Here are a few suggestions:

• Meditation apps: Apps like Calm or Headspace offer guided meditations specifically designed to ease travel anxiety.
• Progressive muscle relaxation: Tensing and slowly releasing different muscle groups in your body can help alleviate physical tension.
• Aromatherapy: Essential oils such as lavender and chamomile are known for their calming effects. Consider bringing a small bottle of liquid or lotion to dab on your wrists before a flight.

By following these expert tips, you can manage flight anxiety and enjoy your summer travels with confidence and peace of mind.