This article won’t be selling you anything. Unlike just about every other article you’ve read on the internet, it is meant to help you overcome your airplane claustrophobia. I am not a physician, and nothing in this article should be construed to be medical advice.
I had a airplane claustrophobia problem for several years. It began with a long runway delay on a small airplane and ballooned to become a problem that was preventing me from living my life.
Step 1: Admit you have a problem, and see a psychiatrist
If you’ve been experiencing the problems listed above, it is time to see a psychiatrist. A psychiatrist is a physician who specializes in brain chemistry and mood disorders. A psychologist is not a trained physician, but has instead been trained to counsel people verbally. Your first step should be to a psychiatrist, not a psychologist.
Most insurances cover mental health care. Sometimes finding a good psychiatrist and psychologist can be difficult. For starters, most people don’t chat with their friends and family about mental illness! Your primary care physician is a good place to start. He or she can refer you to a professional that is trusted by your doctor. If you are too scared to share your problem with your primary care physician, you can search for psychologists only at the American Psychological Association at: http://locator.apa.org/. Even when you find a caregiver, it may take 2-3 attempts before you find someone you are completely comfortable with.
Visiting a psychiatrist is not as scary as it might seem. The doctor will ask you a series of questions for about an hour. It is important that you respond openly and honestly. You will be asked about the symptoms you have on an airplane and in your life in general. Try and write down exactly when and what causes you to have anxiety attacks while at the airport and on the airplane. Most likely, the doctor will encourage you to see a psychologist regularly to explore the deeper issues that caused your problem. He or she will also likely give you a prescription for power anti-anxiety drugs called benzodiazepines. Drugs in this class include alprazolam (xanax), diazepam (valium), and clonazepam (klonopin). All have the effect of sedating you for several hours while on the airplane.
Step 2: Learning to fly the right way
You should change your habits before, during, and after flying. The major key for me was to do my best to minimize the triggers that caused me to panic. For starters, buy a set of noise-cancelling headphones. These can be purchased as cheap as $50. If you can, pair this with an iPod that has video capability. Stock the iPod with some music and 3-4 hours of video content. The noise-cancelling headphone drown out most of the sound on the airplane, including almost all engine noise. They are really useful to help you forget that you are on an airplane.
The type of seat you have in the airplane also can really help ameliorate your claustrophobia problems. For me, I found aisle seats in the front quarter of the airplane cabin were best for me. Aisle seats allow me to stand up and walk around easily. They also provide you with the most space, since you can lean into the aisle if your seat-mates are large. Being in the front of the airplane minimizes the visual tunnel that you have to look at. When you are in the back of the airplane, you are looking down a long tunnel of seats, reminding you that you are inside a long aluminum tube. Also, you will be able to find your seat quickly, which eased my mind substantially. A bulkhead seat is great because you get lots of room and can’t see down the aisle. I advise against securing a seat adjacent to the cabin door, because witnessing the door closing can be distressing to someone who is claustrophobia.
Step 3: Exercises you can do before your flight
There are some exercises you can do to help you prepare for your first “recovery” flight. First, learn breathing exercises that relax you. There are a bunch of these, but all involve deep breathing. Using your skills, drugs, and equipment, there are three experiences you can do that will help ease your claustrophobia problems. The point here is to help condition you to situations similar to an airplane.
First is to take a ride in a motorcoach, such as a Greyhound Bus. This is the closest approximation to an airplane cabin. As you ride, try to visualize this as an airplane instead of a bus.
Second is to visit an amusement park. This might seem a little strange, but amusement parks are full of rides that are claustrophia-inducing. Be sure to ride on a roller coaster or similar ride that has a retraining device that you cannot release. This type of ride will help you get used to being in a situation where you are trapped and out of control. You don’t need to ride the scariest roller coaster, just pick something that pins you in. If there are rides that are enclosed, by all means go on one of these. At Disney’s Epcot, try the Mission: Space ride or Disney Studios’ Star Wars.
The last thing you can do is visit an airport for a few hours. Do this on a different day than you are flying. Take a few minutes to breath the air and take in the sounds. Also, look at some airplanes on the ground and try to imagine yourself inside.
Step 4: Taking your first flight
There comes a point when all the preparations are finished. You must take a flight. I advise taking a trial flight before your big flight comes up. Try looking for a cheap flight on AirTran, or other cheap airline. You want to avoid Southwest, because they do not assign seats. Look for a flight that is 30-45 minutes in length. Book a return trip on the same day if you can’t afford or arrange an overnight stay. I preferred to fly alone, so that if I acted strangely I would not be judged by anybody I knew. Be sure to check the equipment type and seat map. You should be looking for a large aircraft. If you can get a widebody aircraft (two aisles), that would be the best. If not, look for a standard Boeing or Airbus plane that carries 100+ people. Avoid regional jets and propeller planes at this stage.
Remember to reserve an aisle seat in the front of the airplane. Bring your headphones and iPod. You should also have a magazine. Keep your drugs accessible. Try to stay calm.
Arrive at the airport 2 hours before your flight, thus leaving plenty of time for check in. Once you are checked in, put on your noise cancelling headphones and start up some music. Keep them on all the way through your boarding. Take your prescribed dose of anxiety drugs 45 minutes before your boarding time. This will give the drug sufficient time to take effect before you have to get on the airplane. These drugs will stay effective for several hours, so you don’t need to worry about them wearing off. Your biggest concern is taking the drugs early enough for them to be at full strength.
Purchase a bottle of water. Your thirst can promote a panic attack. Also, the bottle will give you something to do with your hands.
It is helpful to enter the plane nearly last. This will allow you to spend minimum time on the airplane before takeoff. When you get to your seat, turn on a video on your iPod. This will help keep you distracted from your surroundings. Just before takeoff, the crew will instruct you to turn off electronic equipment. Sometimes you can keep your headphones on, but at minimum you will have to turn of the iPod. This was the critical time for me. You must keep yourself occupied and distracted from your surroundings. The magazine you brought will come in handy at this point. Once you’re allowed to use electronic devices, fire up the iPod again, preferably some sort of video. Be sure to comply with the crew’s demands, but try to keep the noise-cancelling headphones on as much as possible.
Step 5: Maintaining your Newfound Skills
Hopefully your test flight goes well. The goal for you is to desensitize and prove to yourself that you can be calm on an airplane. Over succeeding flights, keep up your routine and gradually become more comfortable.
Good luck with overcoming your claustrophobia problem!
