To sleep on a plane with anxiety, create a calming environment with noise-canceling headphones, eye masks, and neck pillows; use grounding techniques like deep breathing or the 5-4-3-2-1 method; listen to calming audio or meditations; stay hydrated and avoid caffeine/alcohol; and consider talking to a doctor about mild anxiety medication or melatonin for severe cases.
It might include learning about how planes work, or reviewing safety statistics for air travel versus other forms of travel. Your therapist can also teach you techniques to manage certain triggers. For example, deep breathing or meditation during take-off, landing or turbulence can reduce your symptoms of anxiety.
Flight attendants are trained in first aid -- and this covers panic attacks and supporting people with anxiety on a flight. This training includes the questions they should ask someone having a panic attack and how to manage you out of one.
People sometimes ask the doctor or nurse to prescribe diazepam, or similar drugs like lorazepam, temazepam or clonazepam, for fear of flying or to help sleep during flights. If you request a prescription for medication this will be considered by a doctor at an individual level.
7 ways to calm your nerves if you have flight anxiety
Some doctors prescribe anxious fliers with fast-acting anxiety medications like Xanax or Valium, but Farchione warns that you should be aware that each has its own side effects and that you may feel tired for hours after the plane has landed.
People sometimes ask the doctor or nurse to prescribe diazepam, or similar drugs like lorazepam temazepam or clonazepam, for fear of flying or to help sleep during flights.
Ambien. Ambien—the most powerful option on this list—is available by prescription only and works as a sedative-hypnotic medication that slows your brain activity to make you feel very sleepy. It'll knock you out good—maybe even too good.
SIGNS AND SYMPTOMS OF TRAVEL ANXIETY
Stomach upset, muscle tension, headaches. Having overwhelming feelings of worry and concern about traveling. Feeling generally irritable and short-fused. Feeling restless or on edge while in airports, train stations, or cruise terminals.
Panic attacks during flights are relatively common. Many people experience heightened anxiety in the confined and unfamiliar environment of an airplane.
9/11 flight attendants' last words included Betty Ann Ong's "Pray for us" and Madeline Sweeney's "Oh my God, we're flying way too low," relayed during their final calls from American Airlines Flight 11, providing crucial info to ground crews before the plane hit the North Tower; CeeCee Lyles on Flight 93 left a message saying, "I love you," before passengers fought back.
The 35/7 rule for flight attendants limits Reserve Flight Attendants to a maximum of 35 flight hours in any seven consecutive days, primarily for scheduling purposes to manage fatigue and ensure safety, although actual operations can sometimes exceed this if waivers are used and regulations are met. While Lineholders often work to a 30/7 (30 hours in 7 days) limit, they can also complete trips exceeding 35 hours if they waive the rule. This rule, alongside recent FAA mandates for longer rest periods (like 10 hours after 14-hour shifts), aims to provide adequate recovery for cabin crews.
Top-ranked carriers include Qantas, Singapore Airlines, Emirates, ANA (All Nippon Airways), and Qatar Airways, along with consistently strong performers like Etihad, EVA Air, Cathay Pacific, Lufthansa, and Alaska Airlines. These airlines pair modern fleets with rigorous training and transparent safety reporting.
Deep breathing encourages full oxygen exchange, helping to slow down your heart rate and stabilize blood pressure, thereby reducing stress and anxiety.
Doctors normally prescribe their anxiety patients with limited doses of . 25mg-0.5mg. While Xanax may be useful for flying on an airplane, it will not help you with your anxiety. It may help in the moment but you will not tackle your fear of flying if you are asleep the whole flight.
People sometimes ask the doctor or nurse to prescribe diazepam, or similar drugs like lorazepam, temazepam or clonazepam, for fear of flying or to help sleep during flights. If you request a prescription for medication this will be considered by a doctor at an individual level.
A jet bridge is a movable connector that extends from an airport terminal to an airplane, allowing passengers to board and disembark without having to walk on the tarmac. Sentence: The passengers walked through the jet bridge to board the waiting plane.
People often come to us requesting the doctor or nurse to prescribe diazepam for fear of flying or assist with sleep during flights. Diazepam is a sedative, which means it makes you sleepy and more relaxed.
Treatment for generalised anxiety disorder (GAD)
The main treatments a GP may offer include: talking therapies – usually cognitive behavioural therapy (CBT) with the support of a therapist, either by yourself or in a group.
NHS and National Guidance
Diazepam is not licensed for phobias or situational anxiety such as fear of flying. The British National Formulary (BNF) states that benzodiazepines should only be used short-term for severe anxiety that is disabling or occurs in crisis—not for phobias.
Benzodiazepines. Benzodiazepines can increase the calming effect of certain chemicals in your brain. When you take a benzodiazepine, it can reduce anxiety and may help you sleep. Examples are diazepam and lorazepam.
If someone with a phobia or fear knows they're about to encounter a trigger, beta-blockers can help. For example, someone afraid of flying can take a beta-blocker before boarding a flight.
Melatonin. The hormone melatonin helps control your natural sleep-wake cycle. Some research suggests that melatonin supplements might be helpful in treating jet lag or reducing the time it takes to fall asleep — although the effect is typically mild. Side effects can include headaches, nausea and daytime sleepiness.