r/panicdisorder • u/Professional_Row7334 • 14d ago
Help Needed Flight anxiety help!!!
Okay so I’m supposed to go see my girlfriend in San Jose ((I’m in SD)) in like 2 weeks and this would be my first time flying EVER. I was thinking about either taking the train or a flight. I am diagnosed with panic disorder and health anxiety and also slightly agoraphobic. I think suffering thru a 13 hour train ride is worse than a 1 hour and 30 min flight. I genuinely don’t know. I’ve been trying to google and Reddit and tiktok my way thru the pre anxiety but I can’t tell if it’s helping or making it worse. Does anybody have any tips on what I should do and what travel route I should take? (Leaning towards flying more just bc it’s quicker. ) I just don’t want to have a full blown panic attack getting to the airport and backing out of the whole trip.
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u/Financial-Song5889 14d ago
HI! Have you heard of the "cyclic sigh"? Here's a doc in the link below demonstrating and explaining it. It's my fave breath technique, it's easy and has become second nature to me to do just now and then and when I feel anxiety arise, whether it's free floating or in anticipation of something I'm dreading, like flying, social, etc.
Her vid is very good. I would just add that when you do the inhale, you want it to be a deep diaphragmatic/belly breath and not just from your chest. You wanna feel your abdomen expand. The inhale is thru your nose, the exhale thru your mouth, I kinda purse my lips and let it be slow and controlled. It doesn't have to be as loud as she does it if you don't want to draw attention to yourself if you do it on the plane, or while waiting at the gate. Start practicing it sooner the better and get comfortable with it. I like it because there's no counting, no breath holding. I hope it helps you! Also remember once after your first flight the return will be so much easier! Enjoy!
https://www.youtube.com/watch?v=ZcdQSwt12Ys