How do you fly with high anxiety?

Distract yourself. There may be magazines on the flight, or you can download audiobooks or music to your phone. Having something to occupy your time during the flight can help you forget you're in an uncomfortable situation. Making yourself as comfortable as possible will make the flight easier for you.



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For example, deep breathing or meditation during take-off, landing or turbulence can reduce your symptoms of anxiety. You can also learn to “talk back” to negative thoughts about flying when they arise.

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Many nervous flyers find that the loud noises of the plane trigger anxious thoughts. You may find it helpful to bring along earplugs to reduce these sounds. You can also bring headphones and listen to your favorite music or a relaxation guide to help you feel calmer.

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Seeking a prescription to sedative medication and having them available in-flight can help you relax, even if you don't end up taking it. You should not try to cope alone with a panic disorder and related fear of flying. Even a couple sessions with a therapist can give you tools to make flying more comfortable.

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Flight attendants are trained in first aid – and this covers panic attacks and supporting people with anxiety on a flight. This training includes the questions they should ask someone having a panic attack and how to manage you out of one.

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What Are the Best—And Safest—Sleeping Pills for Flights?
  • Ambien. Ambien—the most powerful option on this list and the only one that requires a prescription—works as a sedative-hypnotic medication that slows your brain activity to make you feel very sleepy. ...
  • Tylenol PM. ...
  • Melatonin.


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So many travelers struggle with this fear, so the best way to cope is to find a seat with plenty of space. The least crowded section of the plane is first or business class. But if upgraded flying isn't in your budget there are still options. Try sitting in an aisle seat in an exit row towards the front of the plane.

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Most people with pre-existing medical or psychiatric conditions are able to fly on a commercial aircraft without difficulty. 'Fear of flying' courses run by the major airlines may be helpful for some.

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While Xanax may be useful for flying on an airplane, it will not help you with your anxiety. It may help in the moment but you will not tackle your fear of flying if you are asleep the whole flight. If you ran out of your medication or left it at home, the anxiety will still exist if you go on an airplane again.

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Use of Benzodiazepines (and related medications) for flying Initial use of benzodiazepines, including the well-known Diazepam also known as 'Valium', was enthusiastic and they were hailed as a wonder drug.

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Though there's no one cause for travel anxiety, some common ones are fear of flying, fear of crowds, fear of crashing, fear of social interactions, fear of guns, fear of disease (insert Covid here), and, perhaps biggest of all, fear of the unknown and being outside your comfort zone.

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  1. Talk to them beforehand about how they're feeling. Your passenger might be afraid to tell you they're nervous. ...
  2. Ask if they experience motion sickness. ...
  3. Go for short flights first. ...
  4. Tell your passenger what you're doing. ...
  5. Give them something to focus on. ...
  6. Stay calm and be supportive.


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Medications for flight anxiety, like SSRIs and SNRIs, can help manage symptoms in addition to other treatments, like exposure therapy and CBT. Some medications can also help you with upsetting and sudden symptoms, including episodes of panic. It's best to talk with a doctor about your options for flight anxiety.

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Unfortunately, some medical or health issues may cause you to fail the extensive medical examinations required to become a pilot. This includes certain heart diseases, conditions such as epilepsy, poor hearing, bad vision, and even common allergies, as certain allergy medications can make you drowsy.

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Xanax, a member of the same pharmaceutical family (benzodiazepines) as diazepam, is a strong one. Take it about two to three hours before you fly, and do not mix it with alcohol. There is a risk of dependency, though, with these benzodiazepines, but only if you are taking them more than once a week.

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Over-the-counter options include Dramamine (bonus: it will also help if you have motion sickness), melatonin (a hormone that can help with sleep and prevent jet lag), any antihistamine containing diphenhydramine (such as Benadryl), and medicines designed for insomnia, like Unisom or ZzzQuil.

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Official answer. Ativan and Xanax are both benzodiazepines used for the treatment of anxiety, and both are equally effective for this use. The differences are: Xanax has a quicker onset of effect, but a shorter duration of action (4 to 6 hours) compared with Ativan's 8 hours.

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When you feel your travel anxiety coming on, consider any of the following techniques:
  1. 5-4-3-2-1 grounding exercise.
  2. emotional freedom technique (EFT) tapping.
  3. 1-minute mindfulness exercises.
  4. deep breathing exercises.
  5. guided meditations.
  6. fidget toys.
  7. bringing awareness to your senses.


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