In brief
- Panic attacks are intense, but they’re short lived and you will recover
- Once the immediate symptoms subside, you should focus on restoring calm through breathing, grounding exercises and relaxation
- Doing so will ensure the impact of panic attacks is temporary
Focus on restoring calm
Once the immediate symptoms of a panic attack have subsided, it’s important that you refocus your attention to restore calm. This can help you avoid having a panic attack ‘hangover’, which can affect some people.
Panic attacks can be highly intensive but they’re short lived. By focusing on your recovery, you can take control and ensure a panic attack doesn’t have a lasting impact on
On a plane, this can be tough – but in this short article, we’ll provide some tips to help you. We’ll also explain why you may want to seek professional help if you regularly experience panic attacks while flying.
What are panic attacks?
Panic attacks are, in the simplest terms, short and intense feelings of panic and fear. There are strong physical and psychological symptoms, including a rapid heart rate, sweating, feeling faint, nausea and chest pain.
We’re all different and experience panic attacks in different ways. The NHS has a comprehensive list of symptoms. It’s worth reading. You’re likely to experience a combination of these symptoms (but thankfully, not all of them at once).
Panic attacks can come on suddenly and last around 5 – 20 minutes, although they can last longer in some cases.
Panic attacks are frightening to the person experiencing them and sometimes, to those around them – but they’re not dangerous. Once the intensity passes, you’ll return to a state of calm.
Panic attacks can come on suddenly, but for those with a fear of flying, there are often clear triggers. These can be the stress of being at the airport, takeoff and turbulence.
Recognising that you suffer from panic attacks and the potential triggers is important. Breathing exercises, grounding and mindfulness can all help you to reduce anxiety – lowering your chances of having a panic attack. They can also help to minimise the symptoms.
But what should you do after a panic attack?
Recovering after a panic attack on a plane
Once the symptoms of a panic attack begin to subside, it’s important that you focus on recovery. There are some immediate things you can do to restore your calm:
Control your breathing
Breathing exercises can be hugely powerful. Belly breathing (sometimes called diaphragmatic breathing can help.
Breath in slowly through the nose. Focus on making your belly and chest still. Then breath out through the mouth.
Doing this for a few minutes can help to reduce stress levels and help you restore some calmness and control.
Other breathing techniques like box breathing and the 4-7-8 technique (where you inhale for 4 seconds, hold for 7 and breathe out for 8) are also effective – but they demand more attention, which you may not have while feeling anxious.
Focus on positive thoughts
Positive self-talking is a powerful technique that can help you. Panic attacks often occur when your anxious thoughts spiral out of control, but you can help to change this.
If you know you experience panic attacks, having some positive affirmations to hand and repeating them can help. Repeat things like:
- The way I feel is temporary. These feelings will pass.
- I am stronger than panic attacks.
- My plane is completely safe
- Millions of planes take off and land every day – and I’m on one of them
- Turbulence is simply the weather being the weather
You can write these down on paper or, for easier access, write them on a phone Notes app. You don’t need to say them out loud, but can repeat them internally.
Speak to someone
Sometimes, speaking with someone – a travel companion, family member, someone in the next seat or even a member of the crew – can snap you out off your internal monologue.
You don’t need to explain what you’re experiencing, simply swapping a few words can be enough to break you free and help to restore some normality.
These moments of human connection can be hugely powerful. You never know, the other person may also be experiencing anxiety and you could be helping them.
If panic attacks are a problem, seek professional support
Panic attacks while flying can be distressing and ruin what can be a positive experience for you.
Some people can learn to manage their anxiety through self-help, while others need professional support. If you find that anticipatory anxiety and panic attacks are a part of flying, then we’d encourage you to reach out and work with a professional. It takes more courage to admit a fear and commit to tackling it than ignoring it.
Professional therapists and some airline-operated fear of flying courses can be highly successful in helping people to reduce anxiety.
To help, we’ve created a huge amount of guides on the causes of fear of flying, the mechanics of flight and how planes can safely manage turbulence. Our Help Desk is full of guides (like this one) that can help you find ways to manage flying anxiety. And if you’re flying soon, download our free Calm Flight Toolkit.
FAQs
Panic attacks are short and intense, typically lasting around 5 to 20 minutes, although they can sometimes last longer. They are not dangerous, and once the intensity passes, you will naturally return to a state of calm.
Once the symptoms subside, focus on restoring calm. Key steps include controlling your breathing, such as using belly breathing to reduce stress levels, repeating positive affirmations, or briefly speaking to a travel companion or crew member to break your internal monologue.
If anticipatory anxiety and panic attacks are a regular part of flying for you, it is encouraged to seek professional support. Professional therapists and specific fear of flying courses can be highly successful in helping people manage anxiety over the long term.