Overcoming claustrophobia during a flight requires a combination of strategic planning and mental techniques. Seat selection is the most critical first step; booking an aisle seat provides a visual "escape route" and prevents the feeling of being hemmed in by the cabin wall and other passengers. Seats with extra legroom, such as those in exit rows or premium cabins, can also significantly reduce the physical sensation of being trapped. Mentally, practicing mindfulness and breathing exercises—like box breathing—can help regulate the body's fight-or-flight response. Distraction is another powerful tool; downloading a highly engaging movie, podcast, or audiobook can keep your mind focused on a different reality. It is also helpful to inform the flight crew of your anxiety; they are trained to assist nervous flyers and can offer reassurance or extra attention if you feel panicked. For severe cases, consulting a doctor for short-term anti-anxiety medication or seeking cognitive-behavioral therapy (CBT) before travel can provide long-term relief and desensitization.