In brief

• Packing some essential items in your hand-luggage can help you to reduce in-flight anxiety
• Items like a refillable water bottle, an engaging book and noise-cancelling headphones are essentials
• Packing your items can help prepare you mentally for the flight

What to pack in your hand luggage

One of the most effective ways to manage in-flight anxiety is by packing a calming carry-on pack that contains items that provide stimulation and support. Intelligent packing means carrying a selection of things that can reduce anticipatory anxiety, help regulate your body, calm your mind, and help manage stress when it begins to rise.

Luggage limitations mean you need to be strategic when packing your hand luggage. Here are some essential items you can pack to reduce stress and put you in control of your experience. 

1. Noise-cancelling headphones

The constant hum of engines and cabin announcements can be overstimulating, with new and strange noises often a trigger for anxiety.  Noise-cancelling headphones can create a barrier between you and the cabin environment, keeping you feeling calmer.

You can also select the soundtrack to your journey, whether that’s music, audiobooks, or meditation tracks. You can also sit there in silence, if you want to.

Any set of headphones is great, but noise-cancelling headphones help to reduce sensory overload, which could stop your body from entering into “fight or flight” mode.

2. Comfortable and cool clothing

Uncomfortable temperatures – both hot and cold – can increase anxiety. It’s a great idea to wear and pack clothing that can keep you at the right temperature on departure, during cruise, and when you land.

Temperature changes are common during flights, depending on where you’re travelling to and from. Airplane cabins are kept at between 71-75 degrees Fahrenheit (that’s  22°C and 24°C).

Packing a hoodie, scarf, or travel blanket gives you an instant way to regulate your comfort when you’re in flight. Zip-up tops enable you to layer up or down quickly. 

Wearing a soft layer creates a psychological sense of safety, providing something familiar in a situation that can feel uncomfortable. 

3. Snacks that stabilise mood

The food you eat can have an impact on mood and even anxiety. It’s best to choose foods that are slow-release (nuts, oat bars, fruit) and comforting (something you know you’ll eat even when you’re nervous). 

Eating small amounts regularly helps stabilise your body, which in turn stabilises your mind. Try to avoid skipping meals. 

The right food can help you maintain blood sugar levels. Low blood sugar can cause shakiness, irritability, and racing thoughts, which can worsen anxiety. 

Even better, having your own snacks and food means you’re not at the mercy of airline service schedules. Plan food for your entire journey (from the moment you leave the house to the minute you arrive at your accommodation).

4. A reusable water bottle

Airplane cabin air is notoriously dry and can lead to dehydration. A lack of water (dehydration) can cause fatigue, irritability, and difficulty concentrating. These are all things that can exacerbate anxiety, making it harder to manage. 

The solution? Pack a good-sized, refillable water bottle. This ensures you can hydrate throughout the flight without waiting for service.

There are limits on the amount of liquid you can carry on board a plane. The simplest solution is to empty the water bottle before you go through security and refill once you’re in Departures. (And never drink the tap water on a plane.)

5. Physical stress-relief tools

Anxiety can often show up in physical tics and movements, like tapping feet, clenched fists, and restless movements. Stress balls, fidget toys, or even a small notebook for doodling or writing can all help to redirect this nervous energy somewhere less distracting.

Stress-relieving tools and toys aren’t childish, they’re a proven way to refocus your attention, reducing anxiety. 

6. Digital calm — downloaded before takeoff

Mindfulness and meditation apps like Calm, Headspace, or Breathwrk can guide you through breathing exercises, mindfulness practices, or even short sleep sessions while you’re on board. 

Be sure to download these before you fly so they’re available offline. Avoid fear of flying apps and other paid-for apps that promise to cure the fear of flying.

An even better (and completely free) solution it to download our Calm Flight Toolkit.

7. A powerful distraction

Distraction in the air is one of the most effective anxiety management techniques there is, and it can be fun too.

Whether it’s a gripping novel, a favourite TV series, or an amazing podcast that can absorb your attention, distractions can work wonders.

When you’re choosing something you know you’ll enjoy, you’re actively trying to create a positive experience on the flight. You’re making the time positive, rather than watching the clock and waiting for it to be over.

Break down the flight into parts, including the wait for boarding and the time in the air.

Your anxiety-reducing packing list

Here’s the summary of what to include in your hand luggage:

• Noise-cancelling headphones
• Hoodie, scarf, travel blanket or other comforting clothes
• Mood-stabilising snacks – avoid high sugar snacks
• Refillable water bottle – avoid high-sugar drinks
• Stress ball, fidget toy, or notebook
• Meditation or breathing apps (downloaded in advance)
• Book, film, or podcast you can lose yourself in

Pack well to provide calm and confidence

Anxiety for many fearful flyers comes from a lack of control. While you can’t control turbulence, delays, or the mechanics of flight, you are in control about how prepared you are to face them. 

Packing intelligently and with intent can make the in-flight experience much more manageable. You’re also taking charge of the flight, giving you confidence.

OK, so flying may never be your favourite activity, but the right carry-on kit could be the difference between a stressful flight and a manageable one.

Please share this article with anyone who might benefit from it.

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