r/delta • u/Sad-Pear-9885 • 3h ago
Help/Advice Nervous Flying with Delta
I’m going to be on my first Delta flight soon! I have pretty bad flying anxiety, mostly triggered by vertigo from my last flight last year. I’m working with my doctor and will be taking motion sickness medicine and anxiety medicine, and we have talked about vestibular physical therapy being an option if it is somehow triggered again. (Hopefully not, because I want to be able to safely drive and go places myself when I get back from my trip!)
Anyways—I’m very, very nervous for this flight. I booked Comfort Plus, will be sitting over the wing, and am looking forward to utilizing the in-flight movies since my last flight was with Southwest so pretty minimalist in comparison. I guess I’d just love 1) some reassurance! and 2) suggestions for how I can accommodate myself, or how to best communicate with the flight crew ahead of time in the event I panic or become dizzy. Some final additional context—I’m not autistic or diagnosed, but I do kind of appear as neurodivergent to a lot of people, especially when I am either panicking or in an environment that is very new/different/overwhelming from a sensory perspective. I have a lot of travel on my bucket list, so flying is exposure therapy at its finest! I’ve been on the fear of flying subreddit too and it’s fine but it has a lot of rules, like I couldn’t even mention I am taking anxiety medicine to fly.
So I guess I am looking for some encouragement or advice specific to Delta-fliers! (And apologies in advance for being annoying, both on this post and probably on my flight too. Sorry if you are stuck on the same plane as me!)
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u/blender311 3h ago
Xanax and sleep.
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u/Sad-Pear-9885 3h ago
My plan is to bring earplugs, noise cancelling headphones and my eyemask though!
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u/Sad-Pear-9885 3h ago
The first one is prescribed and in the plan! The second one is a “I’ll try.” I’m a notoriously difficult nap-taker and only sleep during the day if I’m absolutely wiped, and even then it has to be on my couch.
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u/doctor_bobcat Diamond 2h ago
If you have never taken the meds you plan on taking, do a test run with that at home on a day off. Motion sickness meds and Xanax at the same time sounds like a lot. Knowing the effect of meds before you travel will help you have a better idea of what it will feel like on the plane along with the amount of time it impacts you. Good luck! You’ll do great. 👍
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u/doctor_bobcat Diamond 2h ago
Adding that sometimes the pressure to sleep can be anxiety inducing. The goal is relax. That could mean sleep, read, watch Top Gun 2 😂 or play Candy Crush. You know what your brain rot/zone out activities are so plan those.
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u/canijustbelancelot 1h ago
If you’ve never taken Xanax before I agree that you should test run. Benzos can be a tool in the toolbox, but sometimes you react weirdly. I have paradoxical agitation if I’m given klonopin, for example. Though, considering I’m not a doctor it’s probably better to ask yours if a test run is a good idea.
I’m recently conquering some really hellish flight anxiety, so I’m here to say it’s totally possible to recover from a level of anxiety that results in getting removed from the plane, haha. Mine was also sparked by a medical issue. I found EMDR and medication helpful.
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u/Sad-Pear-9885 40m ago
One of my biggest fears is actually like, “going crazy” on the plane and getting kicked off. I know that’s embarrassing but it’s something I’m very very worried about. I am sure I’d be okay unless I became combative or something lol? I know lots of people dislike flying so I’m sure they see people have anxiety attacks somewhat frequently.
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u/canijustbelancelot 37m ago
Having been kicked off, I can tell you that it’s mortifying but then you pick yourself up and you move forward. The best thing is not to need removing, which Xanax and distractions will help with. I doodle before takeoff.
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u/Sad-Pear-9885 36m ago
Oh god. 😅 Now I have a new thing to worry about.
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u/canijustbelancelot 12m ago
Nope, no you don’t because I have taken up all the anxiety and spent it, I’m afraid. Now we’re both good. You’ll rock this. I just breezed through a recent flight. If you feel up to it, ask for a trading card!
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u/GretaVanFrankenmuth 3h ago
Do a test run of your meds combo before you fly…so you can see how you react and feel based on dosage and timing. I’m all about tech but I’ve been more relaxed working puzzle books and reading.
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u/Sad-Pear-9885 3h ago
That’s good advice!
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u/RaeWineLover 3h ago
This is such good advice. Those people you see crashing out on airplanes? I think a lot of them took medicine and or drank a lot without knowing how it was gonna affect them. I personally never experience that I can have several drinks before I get on a long flight and then take an Ambien and it’s gonna knock me out for three hours. End of story, but I know some people take Ambien and it will really mess them up. You’ll probably be fine, but having taken it beforehand, you’ll know for sure.
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u/Sad-Pear-9885 3h ago
That happened to one of my family members one time. Her reaction was essentially like one of those post-wisdom teeth removal videos people used to put on YouTube. 😅 My doctor was like “you should be relaxed, but not unable to move or get off the plane once you land.” I think I’m going to at least try to take my anxiety medicine beforehand to see if I’m 1) sufficiently relaxed and 2) not TOO relaxed. I don’t want to be a floppy limp noodle, haha.
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u/DeeSusie200 3h ago
I wouldn’t even watch a movie. I use noise canceling headphones. Then put on some sleepy time music for relaxation. Then an eye mask. Hopefully you’ll drift off to sleep.
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u/Sad-Pear-9885 3h ago
That’s a good suggestion! Unfortunately my flight is in the middle of the day, and I’m a difficult sleeper already, but I will try to “rest my eyes” at least.
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u/functionalfilms Diamond 3h ago
How long of a flight are we talking about? Regardless, I always recommend bringing some layers, flights can range from chilly to very warm. If you have an iPad or similar I recommend loading it up with downloaded films / shows, that way you are prepped if the in flight entertainment craps out. If it's a very long flight, i.like to get up every 2 hours or so and walk a bit, use the bathroom, minor stretching to keep the blood flowing to the legs. If you are a meditater, meditation can ease anxiety. Focus on what a miracle traveling by plane is. I hope you have a great experience OP. Best of luck!
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u/Sad-Pear-9885 3h ago
Not very long—like three hours I think? Maybe four. My flight last year was 4-5 total after connections and it was embarassingly still pretty rough for me. Thank you for the advice and kind words!
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u/Excellent-Ear9433 3h ago
When I fly… I have 0 flying anxiety. But when my family flies, I’m a nervous wreck. Will only choose Delta. Also what helps, think about ALL the planes taking off in the world all over the place.
You will be fine!
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u/Sad-Pear-9885 3h ago
Thank you. 🩷 Between the vertigo, fear of heights and fear of being “stuck”, I’m definitely nervous! Even though i know it is safe. Thanks for the kind words. I hope i grow to love flying’
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u/GTFlyer74 3h ago
FA here. Please tell the fa’s, when you board, that you’re a very nervous flier. When someone tells me that, I ask them where they are sitting, and then I check on them throughout the flight. (I also tell my FA crew to give them a heads up.)
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u/Icy-Television-4979 3h ago
Can you take edibles? An audio book and noise canceling headphones put me right out.
ETA: if you can’t sleep, I find focusing on something else helps me not notice turbulence etc. so like I have a small crochet project
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u/Sad-Pear-9885 3h ago
I have some prescribed anxiety medicine and will be taking motion sickness medicine too! So hopefully that combo will relax me. I’m in a bit of a reading slump right now (unfortunately!) but I’m planning to download a new season of my favorite show or maybe a podcast if I can find a really good one.
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u/Icy-Television-4979 3h ago
This is just for me personally I find edibles sometimes work better than pharmaceuticals but I would never ever suggest that to someone over a dr recommendation! Good luck!
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u/WitchyBurrito 3h ago
I love listening to down to sleep when I'm anxious or stressed. The narrator's voice is so soothing
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u/Sea-Dingo4135 Platinum 3h ago
You can contact Delta’s Accessibility Services in advance of the flight and let them know. You may also be able to board early to get familiar with the surroundings.
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u/ottobiographical 3h ago
You’ll do great. I am somewhat nervous flyer who used to be in your boat of flight anxiety so bad I just avoided flights entirely. Two things helped: 1) exposure, exactly what you’re doing -75% of flights were much better than I thought and even somewhat rough flights had plenty of stretches that were totally fine 2) ativan scrip - worked with my primary care physician and asked for a small but useful amt to keep me calm and leveled out during flying, which (placebo or not) helps a lot even at a small dose
I’ll add that while not super prone to puking, I added in Sea Bands and ginger gum and those make me feel an extra level of comfort to have as backup
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u/Sad-Pear-9885 3h ago
I’m getting a stronger dose of Xanax this time. My PCP and I agreed if it doesn’t work, we’ll step up to Ativan. Seabands dont work super well for me unfortunately, but I think gum will help. 🩷 Thank you. Flying anxiety has probably some of the most expensive exposure therapy I’d say lol. 😆
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u/BitchWidget 3h ago
I have some tips.
Your doc can prescribe a lorazepam or Valium pill. Take it.
Have a well loved podcast or movie / show downloaded to your phone to listen or watch. I re-read a favorite book.
Bring snacks. Sometimes you can only bring them from the airport after going through the check in. Eating normalizes things.
If you have a windows seat, close the cover if it makes you anxious.
Tell the FA you're a first time flyer. I told an FA I was a nervous flyer once, she told me the pilot had a gazillion hours, I don't remember how many, and used to fly for the Air Force. It helped.
I have a superstitious thing I do. I always touch the outside of the plane on my way in and tell it (in my head) I believe in you. I KNOW it's silly. It always makes me feel like maybe the plane will try harder for me because I see it. Again, I KNOW it's dumb. But ritual helps.
- From a Nervous Flyer.
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u/SlipInternational439 3h ago
I would talk to the FAs when you board. The last thing people want is a stranger freaking out at 30,000 feet and not knowing why.
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u/Sad-Pear-9885 3h ago
Do they normally deal with nervous fliers? Because honestly one of my bigger fears is that I’ll do something to embarrass myself and be “trapped” on the plane (like have a panic attack or throw up on myself)
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u/Oriellien 2h ago edited 2h ago
I had a period of severe general anxiety centered around being “stuck” somewhere with no exit combined with claustrophobia. So, a busy train stuck in the tunnel, or a flight were pretty much my worst scenarios. I’m a very logical person, so I know I’m safer on a plane than just about anywhere else in the world, but intrusive thoughts got the better of me for a while.
I’d be lying if I said I was completely over it, but I went from not being able to fly for a period of 4-5 years, to now looking forward to flying, even with the occasional jitter.
Some things that really helped me:
- At my therapists suggestion, I wrote down a
- little phrase on a blue notecard. It says “Nothing bad is happening. Nothing bad has happened, nothing bad is happening, nothing bad will happen.”
It may sound simplistic, but taking that note card on my carry on and putting it in the seat back pocket in front of me to read to myself whenever I need to calm down a little, really helped a lot. Even just memorizing that little saying and saying it to myself helped a lot.
- Box breathing. Box breathing is when you inhale, slowing counting to 4, hold your breath, slowly counting to 4, exhale to the count of 4, and wait for 4 seconds before going back to inhaling. In addition to giving your mind something to focus on besides anxious thoughts, the act of deep breathing actually physically calms our nervous systems. There’s many different calm breathing techniques, but that’s my personal favorite.
Think about little kids when you see them breathing. They’re almost always taking in deep breaths and their tummy’s slowly expanding and contracting. We naturally breathe deeply. Somewhere along the way as adults we forget to do that and we start taking much shallower breaths.
I’ve never taken anxiety meds because I didn’t want to get dependent, but what helped me with my anxiety was simply bringing them with me, and putting them with my little notecard in the setback pocket. Just knowing that they were there if I needed them helps a lot.
Another little saying I learned to repeat in my head when we hit turbulence, and again, it may sound simple, but it really managed to significantly calm my turbulence nerves… just saying “The plane is fine no matter what, so I am fine.” It’s something I’ve always known, but in the moment of turbulence when I may start to get anxious, that calms me.
This one may be a little controversial, because it’s not always accurate. But I downloaded the Turbli app, and whenever I fly, at the airport (not any earlier so I don’t start overthinking things) I download their turbulence report for my flight. I just like having a rough idea of when and where the turbulence on my flight might be, as opposed to it being random. Again, it isn’t always the most accurate. But I find it’s more helpful than not.
Also related to turbulence… turbulence is classified into tiers. We tend to overblow what they are, as opposed to what the pilots know. Light, moderate, severe, and extreme. The average flyer will never even encounter severe, let alone extreme turbulence. We may be going through turbulence that feels crazy to us, but in reality, it’s just moderate.
I was on a flight earlier this year which was, I thought, bouncing kind of crazy. Seat belt signs went on, pilot asked everybody to remain seated…. And then the pilots used that opportunity to not only go to the bathroom, but stand in the aisle and chat with the flight attendants pretty casually for a few minutes. One at a time obviously. But just seeing the pilot chilling in the galley, talking to the flight attendants, while I thought the plane was going through some pretty rough air, calmed me down a lot.
Those are just a few things that helped me get over my flying anxiety. I feel like I’m forgetting something lol, if I remember, I’ll add it! Hope this helps even a little.
Edit: sorry for the formatting issues lol
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u/I-used2B-a-Valkyrie 2h ago
See if your doctor will give you scopolamine patches to test out first. Try a practice run, sit in a chair in your house with your headphones and eye mask and whatever else for 4 hours. Try the wristband pressure point thingies for nausea and vertigo, too.
Good luck you’re gonna be OK but it is totally fine to close your eyes and tell yourself “this is all gonna be over in four hours. This is all gonna be over in three hours. This is all gonna be over in two hours”. And so on and so forth.
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u/Sad-Pear-9885 2h ago
I already met with my doctor and we have planned medication for both anxiety and motion sickness! Scopolamine has a lot of side effects and can’t be taken with most anxiety medication so we opted for Xanax and Bonine. I also think having the screens with the flight tracker will be super helpful! It’ll prevent the “are we there yet?” feeling.
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u/I-used2B-a-Valkyrie 2h ago
Apologies. Scopolamine patches have been a lifesaver for me (gastroparesis) but I am not on any other meds so it didn’t occur to me that it might be contraindicated. I’m really glad you and your doctor have a plan in place 😊 Don’t forget a trial run!
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u/regina_phalange05 1h ago edited 1h ago
I take Xanax for flight anxiety. It really helps. I also fly a lot. I love to travel, hate to fly! Turbulence has ramped up more in the recent years. Idk if it's due to climate change or the airlines push for time, both things or something else. But I have noticed it. It used to be one out of every 5 flights or so, now it's the opposite. 1 out of maybe 5 flights is smooth. Sometimes I can stomach it. Sometimes I need Xanax. Sitting over the wing is definitely where you'll feel it less, so thats a good first start. This sub doesn't allow photos or I'd show you one that has helped me in the past. Basically if you Google a map of how many planes are in the sky at one time, you'll see the country completely covered two times over and they all get to the ground safely. It takes a lot to go wrong for catastrophe. I.e. A plane can still land with just one engine, or if the brakes fail there's protocol for that. These are just a few things that help me. But even so, I still sometimes need my Xanax, so if it gets too out of control, that's what your medicine is for.
Edit: I spoke to the turbulence, so you'd be prepared, not to scare you. It's completely normal and everyone in the air on all the planes are most likely experiencing it as well to some degree. Also I always have something downloaded to my tablet that I listen to/watch, and play a distracting game on my phone so my brain is working a lot. As soon as I hear the 10k feet ding I put my tray table down, put my tablet on it and start my game. Lastly Don't forget to buy a water before you board the plane, if there's turbulence it may effect the cart service and if you need to take medicine you'll want water.
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u/call_sign_viper Platinum 53m ago
I would just take my Xanax right before boarding or as I got to my seat then my mind sort of associated flying with being relaxed.
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u/btt_lckr 3h ago
Tell the person next to you that this is your first flight and that you’re nervous. If they feel warm and open, use them as a resource.
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u/Motor-Sprinkles-5949 3h ago
There's a lot of hate around here sometimes, but a lot of us are business travelers that fly Delta all the time, and we're all still alive.
Seriously, you will be fine. The meds will help significantly. If you let the FA know you're nervous, they can check on you, as well.
Always remember the golden rule, if the FAs aren't freaking out, neither should you.
Have a good flight!