Be prepared for the autonomic response.
Even though I have anxiety, I do not consider myself someone to fear doing a lot of things. However, I am absolutely terrified of flying. Every flight I’ve been on, I am convinced that when the airplane door closes, this is it…this is the last flight I will be on,and I hope I said goodbye to everyone that I love in my life. No amount of logic or statistics will every change that feeling I get when I know I must get on a plane.
The autonomic nervous system is a powerful thing, and there is very little we can do to control it. Our blood pressure, heart rate, digestion, and body temperature are things that we have very little voluntary control over. Even the thought of getting on an airplane or being near an airport stimulates this autonomic response in me. I get sick to my stomach, my heart starts beating more rapidly, my skin gets hot to the touch, and the catastrophic thoughts of dying in a fiery blaze start running amuck in my mind. I will never be able to fully stop those responses, however, I have learned how to minimize them not only with flying, but with other stressful situations.
Below are some strategies that I have learned over the years that help me control my nervous system to the best I can when I know a flight is coming. These might not apply to all situations, but I think they can be useful in a variety of settings.
1. ARRIVE EARLY
One thing that we all have control over is our time and how we use it. One of the worst things we can do when we know a stressful situation is coming is arrive late to it. I get to the airport with admittedly, too much time. But getting through security and arriving at my gate early is paramount in helping me feel calm. I am not rushing, not stressing, and not having to move any faster that would cause my autonomic to start becoming more active than it already is.
2. EAT AND BRING SNACKS
We have all felt that feeling of low blood sugar when we haven’t eaten enough. The light headedness, brain fog, and clammy/sweating feeling. Ironically, those are more reactions that our autonomic nervous system can cause. Combining low blood sugar with anxiety is a horrendous recipe for failure. So before doing something that scares you, eat a meal that is high in fat and fiber that your body will digest slowly and keep your blood sugar at a normal level. If it’s an event or fear that you know you will have to be facing for 2 or more hours, bring snacks. Again, something with fiber and fat that won’t cause a sugar crash. A well fed and hydrated brain is a less anxious brain.
3. DRESS COMFORTABLY
Let me say that comfortable doesn’t mean you have to look sloppy. When I get on a plane, I know I will feel warm and that it would be very easy for me to sweat. So, I make sure to dress in layers that I can easily remove so if I start getting too warm on the plane, I can cool myself off. We all also have the outfits that we KNOW we look good in. Wear something that makes you confident and helps put that little pep in your step.
4. USE DISTRACTIONS
Sitting on a plane for hours with nothing to do besides think about my thoughts is one of the worst things I could do for myself. I make sure I have movies loaded from Netflix on my phone. I make sure I have reading material that is stimulating to me to help pass time. I’ll even download games on my phone that I would NEVER play to help me stay distracted and pass the time. Fear can be a paralyzing thing. If I know I am going to have to face that fear, I would prefer to spend less time obsessing about my fearful thoughts while I am in the midst of it.
There is nothing we can do to avoid all scenarios in our life that cause gut wrenching fear. That gut wrenching fear and the reactions it causes in our body is there for a reason. Your body is made in a way that it is there to protect you. But, when those autonomic responses start to happen when we are not in any inherent danger, that’s when it can be difficult. If I were to let my fear of flying dictate my life, I would never go anywhere…and for me that is no way to live. I know there is a good chance I will always be scared of it, but I also know that there are ways to limit the fear response.
I encourage us to learn about our bodies and the systems that comprise it. The autonomic reactions will start to feel less scary the more we understand how they work and why they work.
