In brief
- Fear of flying can temporarily increase blood pressure in some people
- The increase in blood pressure is caused by the release of adrenaline and cortisol, which can kickstart the fight-or-flight response
- Finding ways to relax and district attention can help to reduce high blood pressure in some nervous flyers
- We’re not medical experts and you should always seek the advice of a medical professional
Why can fear of flying affect blood pressure?
Fear of flying often triggers the same physical stress response as any other anxiety-provoking situation. The result can be a temporary increase in heart rate and blood pressure. This increase is usually short-lived and linked to anxiety.
This rise in blood pressure can kickstart the fight-or-flight response. When your brain senses a threat (even when the threat is emotional rather than physical), it releases adrenaline and cortisol.
How long does it last? Recent medical reviews find that blood pressure spikes can last from minutes to several hours, depending on how long the stress response remains active. The rise in blood pressure can last as long as the cause of anxiety remains present.
We’re going to explain what you can do to control your anxiety which could help to reduce heart rate and blood pressure.
Before we go on, this is an information based article on how fear of flying could temporarily increase your blood pressure. This isn’t medical advice and if you suffer from high blood pressure, you must always seek professional advice from a doctor.
What can I do to reduce anxiety-related blood pressure increases?
The most effective way to reduce anxiety-related blood pressure spikes is to find ways to calm your body and brain down. We know that fear of flying isn’t rational, so trying to think your way out of anxiety won’t work. Instead, you need to find some ways to restore some calm and control.
Here are some ideas of things that might work for you:
Control breathing
Slow breathing can help to reduce anxiety and stress. This diaphragmatic breathing exercise can be particularly effective and portable.
It’s simple to remember and can be done in near silence.
- inhale for 4
- hold for 4
- exhale for 6–8
- repeat for 2–3 minutes
National Geographic’s recent neuroscience-backed guide to flight anxiety highlights breath control as one of the most effective ways to restore some calm.
Reduce caffeine before flying
If you’re prone to anxiety symptoms, too much caffeine before a flight can amplify the symptoms. Caffeine is known to increase blood pressure in some people, says the Mayo Clinic, even though researchers don’t know precisely what causes it.
Too much caffeine can cause significant physical symptoms, including a racing heart and sweating.
If you’re worried about your anxiety spiking, it’s best to avoid caffeine. Instead, drink water.
Move regularly
Movement can be powerful at helping the body metabolise stress hormones. Instead of sitting down and stewing on stress, get up and walk (if you can).
If you;re on the plane, doing shoulder rolls and ankle circles can both help. You can also stand up periodically if you need to, especially if you’re on a long-haul flight.
Can I fly if I have high blood pressure?
If you have a diagnosed medical condition that causes you to have high blood pressure, it’s important that you speak with a qualified medical professional before you fly.
Your doctor or chosen specialist will have information about you and your health condition can make a personalised and professional recommendation – which we are unable to do.
If you’re planning on flying and are worried about your health, book an appointment with your doctor and make a plan.
Reducing anxiety before and during a flight
We’ve focused a lot on how to manage anxiety on a plane but what you do in the days and weeks before can have an impact, too. In fact, for many people, the biggest spike in anxiety happens days before the flight
To help stay on top of anxiety, attempt to:
- Avoid doom-scrolling aviation news
- Don’t check turbulence forecasts like Turbli or weather forecasts
- Plan the journey to the airport in advance
- Pack an in-flight calm kit
- Aim to arrive early to reduce time pressure
- Eat healthily, avoid alcohol and caffeine, and stay hydrated
- Try and get a good night’s sleep
- Learn some simple breathing, grounding and mindfulness exercises
- Download the Calm Flight Toolkit
Doing these things can help to improve your confidence before a flight. If you feel your anxiety spiking, use the breathing exercise above. As well as reducing your heart rate, it’s evidence that you’re in control of your emotions.
If you want to learn more about fear of flying and practical techniques on how you can deal with it, visit the Help Desk.
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FAQs
Fear of flying can temporarily raise blood pressure in some people by triggering the ‘fight-or-flight’ response, which releases adrenaline and cortisol. It’s a temporary thing that’s related to anticipatory anxiety and in-flight stress.
The aim is to reduce stress as quickly as possible. Some techniques you might want to try include diaphragmatic breathing (inhale 4, hold 4, exhale 6–8), reducing intake of caffeine, moving regularly, and through grounding and mindfulness.
If you have a diagnosed medical condition, you must consult a qualified medical professional before flying. They can provide a personalised recommendation. This article is general information anxiety and does not constitute medical advice. Always speak to a professional!
