How do I calm my anxiety before a long flight?

Taming Pre-flight Anxiety: A Guide to Mindful Breathing and Meditation

Pre-flight anxiety can be a nerve-wracking experience, leaving you feeling overwhelmed and stressed. Fortunately, there are effective techniques to help you calm your anxious thoughts and make your flight more enjoyable.

Mindful Breathing

Mindful breathing involves paying attention to your breath and using it to regulate your emotions. When you’re feeling anxious, your breath tends to become shallow and rapid. By intentionally slowing and deepening your breath, you can activate your parasympathetic nervous system, which promotes relaxation and reduces anxiety.

• Step 1: Inhale Slowly: Take a slow, deep breath through your nose, filling your lungs with air and expanding your chest.
• Step 2: Exhale Slowly: Slowly release the air from your lungs through your mouth, feeling your body relax with each exhale.
• Step 3: Repeat:** Continue this cycle of slow, deep breaths for several minutes or as needed until you feel calmer.

Meditation

Meditation is a powerful tool for grounding your thoughts and easing anxious feelings. By practicing mindfulness, you can train your mind to focus on the present moment and let go of negative thoughts.

• Find a Comfortable Position: Sit or lie down in a comfortable position where you can relax.
• Focus on Your Breath: Close your eyes and bring your attention to your breath. Notice the rise and fall of your chest as you inhale and exhale.
• Observe Your Thoughts: As you breathe, observe your thoughts without judgment. Let them pass through your mind like clouds, without clinging to them.
• Return to Your Breath: When your mind wanders, gently bring it back to your breath.

Combining Breathing and Meditation

Combining mindful breathing with meditation can create a powerful synergy that enhances the calming effects of both techniques.

• Inhale while Grounding: As you inhale, visualize your breath grounding you to the present moment. Imagine your feet sinking into the ground or your body being supported by a cushion.
• Exhale while Releasing Anxiety: As you exhale, let go of any anxious thoughts or feelings. Imagine them floating away like bubbles or melting into thin air.

Additional Tips

• Practice these techniques regularly, even outside of flying situations, to build familiarity and reduce anxiety in general.
• Avoid caffeine and alcohol before your flight, as they can worsen anxiety.
• Inform the flight attendants about your anxiety if necessary, as they may be able to provide additional support.
• Remember that you are not alone. Many people experience pre-flight anxiety, and it’s a normal part of traveling.