If you have BAD flight anxiety how do you cope?

[Wuggie]

I'm not flying for month yet but already having nightmares, panic attacks at night and palpitations when I see articles about planes.

Just seen a plane was diverted to Manchester today and its scared the shit out of me. And another article about extreme turbulence over USA.

BTW I'm not searching these out, I'm just noticing them more because I'm booked on a flight now.

I don't think I can take any drugs for the flight as I have kids and I don't take anything usually, I'd worry about my reaction.

Any advice?

Alchohol and pretending I'm in a flight simulator and hat I'm not really in the air

A few things that help me... Im absolutely terrified and I flew to florida a few months ago (and the turbulence was a bit rubbish on the way there)
Wine! Or alcoholic drink of choice, I don't drink very often and it really takes the edge off it
Rescue remedy lozenges or spray, don't know if it's a placebo effect or what
Over ear headphones and meditating, calming music (the ones on the virgin flights were called head space)
Puzzle books for when the flight is calm
Most importantly
Talking to the air hostesses and a lot of them had young children. One of them said she would never take this job if it was dangerous and if there was a risk to her child the losing their mum. It's just so very very rare. Made me feel loads better.

Oh I avoid caffeine and sugar for a few days before as it helps somehow. Id love to go on a fear of flying course but they're always full up

Utterly terrified of flying here, OP. I've had entire flights where I've sobbed and not been able to cope at all. But I've worked really hard to get through it and after some hypnosis I learnt a lot of coping strategies. I can now get through entire flights without much trouble at all. I'll never be a fan of take off but everything else is doable.

No alcohol for at least 48 hours before the flight. None during the flight either.
Beta-blockers (GP can prescribe them) which reduce the symptoms of panic, e.g. racing heart, shallow breathing, sweaty hands etc

I use EFT which is a tapping technique via an app on my phone called The Tapping Solution. You have to pay for it but I use it for a few days before the flight (there is one for Pre-flight anxiety) and then when I'm on the flight (it's called Finding Calm on a Plane).

I also download short, light-hearted things to watch (e.g. Friends, Friday Night Dinner) which are only about 20 mins long so I can break the flight down into sections. Also easy games on my phone like Solitaire.

I used to also insist I had an aisle seat, but have actually found I'm much calmer if I'm at a window seat.

If turbulence is a big fear, you can check Turbli.com before you fly, enter your flight details the day before and you’ll know what to expect.

at least if you know it’ll be calm, It could be one less thing to worry about.

I’ve heard the BA courses for fear of flying are great.

If turbulence is a big fear, you can check Turbli.com before you fly, enter your flight details the day before and you’ll know what to expect.

Just a bit of expectation management - Those sort of apps will give you a clue, maybe, perhaps, but there are absolutely no guarantees.

I was prescribed diazapan a few years ago after I was getting very very anxious heading towards a trip around South East Asia that would involve 12 flights. But in the end I didn't feel they did anything, and just saved them to use as sleeping pills! I think they probably just weren't strong enough though. (can't remember what strength was prescribed)

My fear of flying started with watching final destination many years ago! Then there were a few incidents on the lead up to my holiday. I now turn off absolutely any news or TV program involving plane crashes! BUT, it does help me when I see things like a plane to Amsterdam where the engine caught fire but the plane continued and landed safely.

Like someone before said, the main way I get through is just my refusing to let myself not fly. Much easier said than done though depending on the level of your fear. I had a friend in school who headed off on holiday, and the dad refused to get on the flight, so they all turned around and came home.

The main thing that worked for me was just exposure- I was absolutely fine by halfway through my 12 flight holiday. It creeps back in though and my biggest thing is take-off, so I always distract myself with either a crappy magazine or my phone. And I mainly fly with my kids now so I absolutely fake it that it's all fine and great fun. But I'm still a mess inside during takeoff.

I fly regularly, and whilst I don't enjoy it and still get anxiety at take off or during turbulence, I have no anxiety the night before or in the airport.

If I have a bad lead up to a flight, I use alcohol. Not great advice but I see lots of posts above say the same! Airport bar prices would bankrupt me though, so I get a bottle of lemonade, spirit from duty-free and head to the toilets to make a very strong drink!