How Can I Help My Claustrophobia on Airplanes?
Claustrophobia coupled with cramped airline conditions creates the potential for panic attacks and severe anxiety. According to Medical News Today, 6 percent of people worldwide experience claustrophobia. In situations were flying is unavoidable, there are treatments that can help claustrophobic fliers cope.
Recognize the Symptoms
Learning to stave off an onset of claustrophobic anxiety is a good way to limit its effects. Some warning signs are sweating, accelerated pulse, shaking, nausea and light-headedness. Other symptoms are hyperventilation, irrational fear, fainting and shaking. Recognizing these symptoms when they first appear allows you to begin breathing techniques sooner. Calm your nerves with controlled breathing exercises. Breathe in slowly through your nose and exhale from your mouth.
Pack plenty of distractions in your carry-on bag. Noise-canceling headphones help keep you calm while you watch a movie on a portable DVD player. You could entertain yourself with a laptop computer or write in a notebook. Before the flight, put some fun apps on your phone for hours of entertainment. Looking at photos of people you love or reading a favorite book might help keep you focused.
Visit your physician and talk to him about how you feel. Explain to him that you have a flight scheduled and need help coping with claustrophobia. Together, review your medical history and select the best medication for you. This might be an anti-depressant or a beta-blocker. It is not uncommon for people to experience negative side effects from drug therapy, including added anxiety. If you cannot or do not wish to take prescription medication, ask your doctor about natural treatments.
Easing the discomfort of claustrophobia begins when you book the flight. Ask for an aisle seat and avoid sitting next to the window. Research the airplane's layout before the flight to familiarize yourself with the plane's size, exit doors and restroom facilities. Keep in mind that you will not be able access the exit doors during the flight. A few weeks before the flight, add physical exercise to your daily routine. Exercising relieves stress. Before you fly, eat a healthy meal including a protein. Proteins and fibers keep blood glucose levels stable. Sugar-laden and processed foods trigger anxiety symptoms like shaking and sweating.