How to ease air travel anxiety from airport arrival, to takeoff, to turbulence

Many people are going into the busy summer travel season with heightened anxiety after seeing months of plane issues and crashes, some even being deadly. Mental health experts, like Jamie Cullen, clinical director of Banyan Tree Counseling & Wellness in Winston-Salem, said more patients are talking about the topic as well. “The more that we know,” she said, “the less we feel like we have control over. And a lot of times, that’s what breeds anxiety.”Cullen said it comes down to not being in control, so she recommends taking actions you can control. ANXIOUS ABOUT AIRPORT ARRIVAL TIPSIf you are anxious about getting through the airport, arriving early and looking at maps of parking lots and where your gate is located can help make the process feel smoother.ANXIOUS ABOUT TAKEOFF AND LANDING TIPS If takeoff and landing are what make your heartbeat skyrocket, Cullen recommends grounding yourself using your senses. The loud sounds can be scary, so listening to music, meditation, podcasts or books can be a nice distraction. For touch, hold something in your lap that has weight, like a pillow or blanket. Travelers often chew gum to help with the feeling of their ears popping, but that familiar taste can also be a welcome distraction. Cullen said you can also eat sweet or salty foods that bring comfort. Calming scents, like lavender, can also help ground you in high-stress times. Finally, Cullen said focusing on your breath and giving yourself an easy task can help.”Doing diaphragm breathing by putting one hand on your chest and one hand on your stomach,” she said. “When you breathe in, make sure your stomach is coming out. And then you breathe out, just blow it out like you’re blowing up a balloon.”ANXIOUS DURING TURBULENCE TIPS Cullen admits that even she feels anxious when on a plane experiencing turbulence. Here’s what she does: “Repeat a phrase or facts, something like, ‘I’m safe, I’m OK. Turbulence happens all the time. What is turbulence? It’s just clouds. Clouds aren’t scary. It’s just wind. Wind isn’t scary.'”She will also look at the flight attendants, who are up in the air on planes all the time. If they look calm, she feels reassured that she is safe.SEEKING HELP FOR ANXIETY Cullen said someone should reach out to a mental health professional if they feel like the anxiety is managing them rather than them managing the anxiety.”If they’re avoiding that plane ride allowing them to see family they haven’t seen in a long time, or go on the vacation that they’re really wanting to go to; if they’re avoiding positive things in their life because they’re afraid of flying, they can do some work,” she said. “It doesn’t have to keep them from living their lives.”RESOURCES Find more information and resources from Banyan Tree Counseling & Wellness by visiting its website: banyantreecounseling.com.

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