Panic attacks on planes: What to do if it happens mid-flight

In brief

• The fear of a panic attack is a common trigger of anxiety in fearful flyers
• Panic attacks can be caused by claustrophobia, a loss of control, turbulence or other factors
• There are practical ways you can reduce anxiety and reduce your likelihood of experiencing a panic attack
• If you experience a panic attack on a plane, breathing exercises, mindullness and grounding techniques can help restore calm

Fear of panic attacks on planes – and how to cope if one happens

For those of us who don’t enjoy flying, the fear that anxiety could turn into a panic attack at 30,000 feet is one of our biggest fears.

If you’ve ever experienced a panic attack, you’ll know how terrifying it can feel. But there are ways to manage the moment and regain control.

In this guide, we explore what a panic attack feels like (on the ground or during a flight), why it might happen on a plane, and how to cope if panic strikes mid-flight.

Understanding panic attacks

Panic attacks are sudden episodes of intense fear that trigger severe physical reactions. They can develop, often without an apparent cause. 

The symptoms of panic attacks can include a racing heart, shortness of breath, sweating, trembling, nausea, and an overwhelming sense of dread.

Panic attacks may begin in the mind, but they can have a serious physical impact. For some people, the symptoms are so intense they believe they’re having a heart attack or dying. 

While these attacks are not dangerous in themselves, they can be profoundly psychologically distressing. A panic attack can leave the most confident person feeling anxious, vulnerable, or even ashamed.

The first step in managing panic attacks while flying is to understand them. That involves understanding the symptoms, triggers, patterns, and psychology behind the response.

Why do panic attacks happen on planes?

Aircraft cabins are controlled environments. They’re physically safe, but psychologically complex. 

If you’re an anxious flyer, this may be triggering.

You’re strapped into a confined space and surrounded by strangers. Personally, you have limited control over the situation and, as soon as you take off, no immediate escape. 

For those prone to anxiety, flying can feel like a perfect storm.

What triggers an in-flight panic attack?

We’re all individuals, and the triggers of each panic attack are unique. In most cases, they can be caused by multiple things, including:

• Claustrophobia: The confined space of an aircraft cabin can feel overwhelming, especially to someone claustrophobic.
• Fear of flying: Turbulence, unfamiliar sounds, or a general fear of accidents can spike anxiety in those with an existing fear of flight.
• Loss of control: The inability to leave the situation can lead to a sense of powerlessness. This can begin the second the doors are closed and peak at cruising altitude. While put out of mind, claustrophobia can become more apparent during turbulence when it’s impossible to ignore.
• Social pressure: Feeling watched or judged by others can increase panic, especially among fearful flyers who have physical signs of their fear.
• Past experiences: A previous bad flight or panic attack can condition your mind to expect the worst during a flight. 

The truth is that panic doesn’t always strike for a clear reason. It may not be a single trigger, but a combination of several factors. Knowing the factors that make air travel anxiety-inducing can help you prepare and feel less blindsided if panic begins to strike.

What a panic attack on a plane feels like

If you’ve had a panic attack before, you can skip this section. For those who haven’t, here’s what a panic in mid-flight can feel like.

Imagine sitting calmly at your seat, then suddenly your heart begins to race. You feel dizzy, your vision narrows, and your breathing becomes shallow. You might feel the need to escape, but you can’t because you’re in the sky.

This feeling of being trapped can intensify the panic, creating a feedback loop where the fear of panic causes more panic. It’s a spiral that only seems to get worse.

The experience of a panic attack isn’t simply physical, it’s mental too. Thoughts can spiral out of control. You begin to ask yourself: “What if I can’t breathe?” “What if I faint?” “What will people think of me?” The idea of a panic attack can bring on intense fears of embarrassment.

These catastrophic interpretations fuel the fear.

People who have never experienced a panic attack often tell people to snap out of it. Or attempt to use logic (“Flying is safe”, “the plane isn’t moving much at all during turbulence”, etc.) to help break people free from panic. But a panic attack is an irrational thing. 

Some of the most famous people in the world experience anxiety and panic attacks. Many famous people suffer from a fear of flying, too.

There’s no simple solution to panic and anxiety, but there are things you can do to help you manage a developing in-flight panic attack.

Mid-flight? Here’s what to do if panic strikes

If you find your panic rising, you know that you can’t get off the plane, but here are some ways that you can regain a sense of calm and control. 

Try these exercises:

1. Acknowledge what’s happening

The first and most important step is to remind yourself: This is a panic attack. It will pass.

You are not in danger, even if it feels that way. 

Panic attacks often peak within 10 minutes and subside shortly after. Telling yourself that it’s temporary – and not life-threatening – can interrupt the escalation.

Some people find that writing a mantra on a piece of paper or a phone note can provide some grounding. You can write whatever you wish, but a few lines like:

“I am on a plane. Planes are safe. I will be at my destination at (insert time). I’m going to have a safe trip, and it will soon be over.”

Another useful tactic is to set a timer when the flight takes off. Let’s say your flight time is 2 hours. Start it when you set off and check it when the panic starts to rise. You’ll see how the time continues to count down, taking you ever closer to your destination. 

2. Ground yourself physically

It’s easy to get lost in your mind when panic strikes. You need to break through this – and CBT has the answers. 

Use grounding techniques to shift focus away from your internal sensations and back into your body and the environment. 

Try the 5-4-3-2-1 technique:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

This simple method reconnects you with your senses and brings your brain out of panic mode.

It can be used anywhere, including the airplane, airport, or any other place where you’re experiencing anxiety and stress and want a release.

3. Control your breathing

Shallow, rapid breathing is a hallmark of panic. When you’re in the cycle, it can be hard to break. The problem is that shallow breathing like this can increase the sensation of breathlessness, creating more panic.

Instead, when anxiety starts to rise, try a controlled breathing technique:

• Inhale slowly through your nose for 4 seconds
• Hold for 4 seconds
• Exhale gently through your mouth for 6 seconds
• Pause and repeat

Even a few rounds of this breathing control exercises can slow your heart rate and calm your nervous system.

4. Use physical tools if you have them

Coping kits are useful things that can help nervous flyers cope with stressful situations, keeping anxiety at bay.

If you travel with a coping kit, now’s the time to use it:

• Cold water: If available, holding something cold can “shock” the nervous system and bring you back to the present.
• Elastic band snap: A small, physical distraction like a slapped elastic band on your wrist can help interrupt spiralling thoughts. You can strap one around your wrist and use it to keep you in the moment.
• Aromatherapy: Some people find that essential oils (like lavender or chamomile) on a tissue can offer a calming sensory anchor.

5. Speak to the cabin crew

If you’re feeling like you could become overwhelmed, speak to a flight attendant. You can do this when you take your seat or if panic begins to build up.

Cabin crew are trained in first aid and are there to make every flight as safe and comfortable as possible. While they may not be mental health experts, they can provide practical help. 

They’re not going to upgrade you to business class, but they may check in on you to ensure you’re OK. In turbulence, a few soothing words can provide some much needed reassurance.

Asking for help from cabin crew, a family member, or flying companion doesn’t make you weak, it makes you human.

Before the flight: preparation is powerful

We’ve focused a lot on panic attacks and the risk of appearing during the flight because that’s a primary fear. 

Preventing a panic attack doesn’t begin as you board the plane, it starts as soon as you book the flight. Here are some things you can do to reduce flight-related anxiety. 

1. Book with care

Airline selection, flight time, and seat choice can all have an impact on the experience. Here are some things to consider when planning your trip:

• Book direct flights where possible to minimise time in the air.
• Choose a well respected airline with a good reputation for customer care.
• Flying early in the morning reduces the risk of anxiety building up during the day.
• Ensure all transfers and arrangements are made.
• Prepare everything you need to fly in advance. Write a list and tick as you go to avoid a crisis of confidence before you leave the house.
• Get to the airport in plenty of time (2-3 hours before departure).
• If you’re worried about claustrophobia, choose an aisle seat to avoid feeling trapped
• Choose your seat and try to sit over the wings or near the front of the plane (quieter, calmer and less turbulent)

2. Pack your coping kit

A coping kit is part psychological support mechanism and part practical packing. It’s a purpose built selection of things that you can use to make each flight a little more comfortable.

Some ideas to include:

• Snacks, sweets, and a water bottle
• Noise-cancelling headphones
• Book, Kindle, iPad etc. (or other in-flight entertainment)
• Sleep mask
• Grounding tools (fidget cube, essential oil, stress ball)
• A written note: “This is just anxiety. I am safe. It will pass.”

3. Use tech to support you

If you’ve flown before, you’ll know how boring it is. Having distractions, like a book, movie, or music player (or all three) ready can take your mind off the flight.

Some people find that calming apps or guided meditations can help them to tackle the pre-flight anxiety and in-flight experience. 

You can find details of NHS-approved mental health apps on their website.

Supporting someone else with panic

Travelling with someone who panics? This can be a trigger to you, even if you’ve never panicked in the air before. 

If a family member, friend, or flying companion is showing signs of anxiety or looks like they’re about to experience a panic attack, here are a few things you can do to help them:

• Stay calm: Your energy and response set the tone 
• Speak reassuringly: “You’re safe. This will pass.”
• Breathe slowly: Show them how slowing breathing can help. By modelling regulation you can increase their relaxation
• Talk: Talk about anything and everything. Talking helps to break someone out of a cycle
• Ask how they’d like to be supported: Even if anxiety is present, ask how someone might want your support, don’t make assumptions

Sometimes, just knowing someone is there can be enough.

Fly like a pro: Be prepared for panic attacks 

Panic attacks on planes are frightening, but you have the tools within you (and on this page) to stop them before they happen.

A panic mid-flight, in the airport, or on the ground isn’t a personal failing; it’s your body responding to stress. You can recognise the signs and triggers and develop ways to combat anxiety.

Being prepared for a panic attack doesn’t mean it will happen. In fact, it’s likely to reduce your anxiety. We can’t promise you’ll enjoy flying, but preparation can help you fly above your fear, not through it.

For more reassurance download our Calm Flight Toolkit and visit the Help Desk.

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