This article was reprinted with permission from NerdWallet.
Anxiety doesn't always listen to reason. It might not be enough to wait for the Centers for Disease Control and Prevention to give you the right assurance. Perhaps you can seek help for anxiety.
Jay Michaelson, a mindfulness meditation app editor, states that anxiety is a physical and somatic phenomenon. This is not an appropriate response to epidemiological data. It's futile to try and discredit your fears.
Although air travel anxiety isn't new due to the COVID-19 pandemic it has been exacerbated for many in the past year. Even experienced flyers might be experiencing it for their first time. These simple steps can help you manage your flight anxiety, whether it's making you feel uncomfortable or paralysed by fear.
How to reduce travel anxiety
Do not fight your fight-or flight
Anxiety can be a painful experience so it is natural to want it to go away. To cope with stress from flying, some travelers resort to medication or drinking wine. This approach has many drawbacks and will not solve the problem.
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Some experts suggest the opposite: Leaning in to the anxiety.
Michaelson states that accepting anxiety is the best strategy to manage it. Fight or deny anxiety only makes it worse, and beating yourself up about it doesn't work. Acceptance is the first step.
It doesn't matter if you are on the plane, but it is possible to notice and accept your anxiety before that time. You can start working on your anxiety if you have already planned your travel and feel anxious. You might not be able to handle the anxiety if you wait until you are overwhelmed by worry at 30,000 feet.
Deepen your breath.
You may find that acknowledging your anxiety helps reduce it to a manageable level. This allows you to return to your book, or even your flight movie. What can you do if that doesn't work?
It's not rocket science. Take a deep breathe.
Michaelson says that we all know how to take deep breaths and that it works. You can take a deeper breath. You can lengthen your exhale and relax your body while you let go. You can make the four parts of your breath equal length by making your inhale, inhale and exhale empty. Each part should be held for four seconds. Although this is not the way we normally breathe, it can be very effective.
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It may seem counterintuitive that you should focus on deep breathing during an outbreak of an airborne virus. The opposite is dangerous. Taking short, shallow breaths can lead to anxiety. To focus on your breath in flight, you don't have to be a meditation master.
Learn how to manage anxiety
You can prevent travel stress by taking steps before you go to make sure your mind and body are ready to handle it. Here are some ways to manage anxiety proactive:
Stretch and exercise. According to a meta-analysis published in the journal Depression & Anxiety, moving your body can reduce anxiety. Even a quick yoga class in the morning can make a big difference.
According to a meta-analysis published in the journal Depression & Anxiety, moving your body can reduce anxiety. Even a quick yoga class the morning before you fly can make a big difference. Sleep well. This might fall in the so-obvious-its-annoying category, but getting a lousy nights sleep before your flight is unlikely to help you feel more comfortable.
This might fall in the so-obvious-its-annoying category, but getting a lousy nights sleep before your flight is unlikely to help you feel more comfortable. Don't worry. It is possible to spend hours worrying about safety while traveling, but it will not help. According to a study published in the Journal of Abnormal psychology, rumination can only make your anxiety worse. Get the information you need and then move on.
The bottom line
It makes sense to be anxious about flying. We have already experienced a pandemic that was spread by close contact. The CDC and other experts suggest that travel is safe for vaccinated people.
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The majority of these tips are about breaking the cycle of anxiety and paradox that the mind can spin endlessly. Instead, focus on your body and breathing.
Michaelson advises that you don't fight anxiety. Don't fight it at the level of your mind.
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Sam Kemmis writes about NerdWallet. Email: skemmis@nerdwallet.com. Twitter: @samsambutdif
