A panic attack involves sudden, intense feelings of fear and anxiety.
These attacks often last between five and 20 minutes, but can also last longer.
Your doctor may prescribe an anti-anxiety medication such as:
These belong to a class of medications known asbenzodiazepines.
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Because they can be habit-forming, they are usually only prescribed as a short-term anxiety solution.
If you practice regularly before your next flight, you may feel less anxious once on board.
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.
Practice Relaxation Techniques
Practice other relaxation techniques in advance as well.
These strategies may help you let go of anxiety and remain more tranquil throughout your next flight.
Breath control can be particularly effective for managing feelings of fear and anxiety quickly.
Research suggests that breathing techniques can help induce a relaxation response within a few minutes.
Specific breathing strategiesyou should learn and practice regularly include box breathing, belly breathing, and 4-7-8 breathing.
These classes help in skill development along withcognitive-behavioral interventionsthat assist in changing fearful thoughts and behaviors.
Similarly, you may consider therapy with a specialist who can assist you in managing this fear.
Seek Support on the Plane
Let your fellow travelers know that you feel nervous about flying.
You may also want to let flight attendants know about your concerns.
Pilots and flight attendants understand that many people fear flying and often strive to provide a great experience.
Reassure yourself that you too will make it to your destination safely.
Tell yourself that if a panic attack does occur, you will be able to manage it.
With some work and preparation, you will be able to manage your panic attacks while flying.
University of Michigan Health.Panic attacks and panic disorder.
2020;11. doi:10.3389/fpsyt.2020.595584
National Institute of Mental Health.Panic disorder: When fear overwhelms.
2017;12(5):e0175891.
