Claustrophobia, an anxiety disorder marked by an intense fear of enclosed spaces, can make everyday situations—like buses, trains, tunnels, or aeroplanes—feel overwhelming. Thus, aeroplane environments with small cabins, limited room to move, and closely seated passengers can be extremely uncomfortable, triggering intense anxiety for someone with claustrophobia. The good news is that there are various strategies you can use to manage claustrophobia and have an enjoyable flight experience. Let’s explore them in this article
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Choose the Right Seat
Picking the right seat while flying can help manage the symptoms of claustrophobia. It is advisable to choose an aisle seat as it will give you more space to move around, which can help you avoid feeling trapped. You can also choose a seat that gives you more legroom if possible
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Know Your Flight
Consider learning about your flight from the cabin crew before you board your plane. Familiarity with the plane layout and surroundings can help reduce feelings of uncertainty.
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Keep the Crew Informed
Let the cabin crew know of your claustrophobia symptoms and ask them how they can help in case you start feeling uncomfortable during your journey. You can also consider letting your fellow passengers know about your condition so that they can help you out.
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Pay Attention To Your Diet
Consuming alcohol or caffeine can cause your heart to race, increasing the feelings of anxiety. Thus, it is advisable to avoid these substances during your flight journey.
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Travel With Someone
Consider travelling with a trusted friend, colleague or family member so that they can provide you with emotional support on the flight.
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Pack Plenty of Distractions
Sometimes distraction can be an effective way to cope with claustrophobia. So make sure you carry things that help you take your mind off anxious feelings. You can use anything that helps you distract yourself, like reading books, listening to music, solving a puzzle, gaming on the phone, or watching a movie. However, avoid watching movies that might trigger feelings of fear or anxiety.
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Practice Breathing Techniques
Whenever someone feels anxious or claustrophobic, their heart rate starts rising. In such situations, mindfully practicing deep breathing techniques can help bring a sense of calm to your body.
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Visualisation
Visualisation is an effective way to distract the mind from anxious thoughts and focus on something calming. You can close your eyes and visualise a recent positive experience. In the days leading up to your flight, you can also visualize yourself having a calm and pleasant flight experience. Practising this regularly may help you be less anxious on your next flight.
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Visit your Doctor or Therapist
Consider visiting your doctor or therapist before your flight. While a doctor might be able to prescribe medication if required, a therapist can help you work through feelings of fear and provide you with resources to cope during your flight. If you feel anxious about an upcoming flight or regularly experience claustrophobia on planes, consider reaching out to our expert therapists to learn coping skills and prepare for a safe journey. Click here to book your session right away.
Conclusion:
Flying with claustrophobia can be a distressing experience. However, it is possible to manage symptoms of claustrophobia during a flight journey. You can consider informing the cabin crew of your condition while also practicing breathing, distraction, visualizations, etc to manage your symptoms. If you see claustrophobia as a significant interference in your flying experience, consider visiting a therapist as soon as possible.
References:
- Aerophobia (Fear of Flying): Causes, Symptoms & Treatment. (n.d.). Cleveland Clinic. Retrieved December 14, 2023, from https://my.clevelandclinic.org/health/diseases/22431-aerophobia-fear-of-flying
- How to Control Panic Attacks While on an Airplane. (n.d.). Verywell Mind. Retrieved December 14, 2023, from https://www.verywellmind.com/managing-panic-attacks-while-flying-2584150
- How to Cope on a Long Trip When You Have Claustrophobia. (n.d.). Verywell Mind. Retrieved December 14, 2023, from https://www.verywellmind.com/traveling-with-claustrophobia-2671699
- McInnis, K. (2022, March 18). What you can do to help overcome a fear of flying, according to experts. CNN Underscored. https://www.cnn.com/cnn-underscored/travel/get-over-fear-of-flying
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