Psychologist reveals easy peasy 3-step guide to conquer flight anxiety
Whether it’s the first time or whether it’s been a few trips, many people have flight anxiety right from the time they step foot at the airport. It can be a worrisome procedure to go through the security checks, get boarding and all other processes done while dealing with random strangers and invaluable luggage. An assistant psychology professor from Pepperdine University, Jessica Cail, revealed that managing anxiety and having a relaxed trip is possible with three simple steps, per CNBC Make It. All you need is your mind and you.
The professor explained that many internal and external factors accelerate our flight anxiety. Seeing hijackings, collisions, delays, and other upsetting realities can leave an impact on a passenger’s mind and frame a restricted idea about flights. However, most of this anxiety comes from the mental picture we paint ourselves. “Our brains are constantly scanning for anything that might signal we need to flee and what it’s getting now is news story after news story of this potentially terrifying thing that might happen,” Cail noted. The solution is to train the mind to focus on better possibilities.
“Teach your nervous system to re-pair the associations to flying with something, at the very least, neutral,” she suggested. However, the latter needs to be paired with some productive work to get rid of the anxiety. Cail’s 3-step solution is an effective blend of a mental and physical plan for passengers to overcome their flight anxiety and ensure they make the most of the experience while flying. These 3 steps are simple, effortless and can offer visible results.
1. Relaxation is key
When you’re at the airport and waiting to board, all kinds of thoughts run through your mind. Additionally, frustrated passengers, delays, and other bad news only build up anxiety. Instead of focusing on these factors in the already stressed environment, Cail suggested choosing the better part of airport life. The lounges and spaces are designed for relaxation, so why not just take a breath, a bite, or even some rest? Meditation is a great option to consider. Maybe even grab a book and read up. Soothing all those nerves will eventually calm the body and reduce those high-pressure thoughts.
2. Use imagination to cool off
While you’re waiting, you can always think about and visualize your trip. Cail recommends replaying your upcoming scenarios, especially those that make you anxious. For instance, boarding, loading your luggage, getting off at the airport of your destination and so on. “If you start feeling tension in your shoulder or your arms or your legs, go back to that idea in your head until you can hold onto [it] in a relaxed state,” Cail recommended. The idea is to replace the thought that the trip is fearful or panicky.
3. Sleep first
You don’t want to be low on sleep before boarding your flight. Lack of sleep brings headaches and frustration on a regular day, much more so during a flight. “Be in your healthiest state possible before your flight,” the professor urged. This includes eating well, staying hydrated and getting a good rest before you can get to the airport. Staying refreshed and awake can greatly help in avoiding negative and anxious thoughts.