It’s the holiday season (at press), which is when reports of airport anxiety reach their peak each year. While not technically recognized by the psychiatric field as a specific type of anxiety disorder, the varying levels of stress, dread, anxiousness, and panic that may occur due to being in an airport environment feel no less impactful by those who struggle with them. Associated negative feelings and emotions are triggered by a number of factors that are common within and in some cases completely unique to airports.
As someone who is preparing for travel, be it for the holidays or some other occasion, you have come online for insight into how to deal with airport anxiety. Below is a look at what you can do to overcome and learn to potentially enjoy your time in the global hubs of air travel.
Five Ways to Overcome Airport Anxiety in a Healthy Way
I. Recognize Rational Reasons for Airport Anxiety
Airports induce anxiety in a large number of travelers for reasons that are actually logical. It’s important to recognize this, because anxiety is often associated with irrational worries about events that are not like as likely to occur as individuals perceive them to be. Rational reasons for airport anxiety include the following commonly occurring issues:
- Flight delays (more than 21% of U.S. airline flights are delayed during the holidays).
- Baggage mishandling.
- Long lines at check-in, security, and within terminal facilities.
- Unpleasant interactions with TSA and customs agents.
- Added expenses relating to exceeding baggage limits.
- Added expenses relating to purchasing additional food and beverages due to flight delays.
Recognizing “rational anxiety” at the airport is important because it can motivate protective behaviors, inform better decision-making by providing accurate threat assessment, and help distinguish between real threats and unfounded fears that could be counterproductive. Understanding rational anxiety allows you to act on real threats (strategies provided below) while also recognizing when you might be overreacting to a less rational beliefs.
II. Recognize Irrational Reasons for Airport Anxiety
After recognizing that some of the anxiety experienced may be founded in rational threats, you must then learn to spot those that are not rational. Anticipatory anxiety regarding what may occur at the airport and while on one’s flight is a major issue for many air travelers. Recognizing this form of irrational anxiety is important because it is the first step toward managing it and improving your mental wellbeing. It allows you to challenge unhelpful thought patterns, which can reduce the intensity of anxiety and prevent it from negatively impacting your travel plans through avoidance, self-doubt, and other maladaptive behaviors such as expressing anger or irritation with your travel companions. Irrational reasons for airport anxiety include the following:
- Fear of flying (known as aerophobia or aviophobia). While not about the process of being in a terminal itself, airport anxiety can be aggravated when it cooccurs with a fear of flying or related issues such as claustrophobia (fear of enclosed spaces, like the airplane cabin).
- Fear of hijacking or acts of terrorism.
- Fear of crowds (enochlophobia).
It’s also important to note that like with air travel related phobias, irrational reasons for airport anxiety may be linked to underlying mental and behavioral health issues. It can be a symptom of other conditions, like obsessive-compulsive disorder (OCD) or post-traumatic stress disorder (PTSD).
III. Recognize and Skip Unhealthy Coping Practices
There are a number of unhealthy coping mechanisms that travelers afflicted with airport anxiety turn to. In addition to offering fleeting relief, at best, they can compromise mental health, especially when they become habitual and are associated with known negative outcomes. Problematic coping mechanisms include the following:
- Consuming alcohol at the airport bar.
- Overindulging in permitted (for travel) medications beyond what one may have been prescribed.
- Overindulging in unhealthy airport foods. Those that are high in sugar and salt are associated with negative mental health.
- Online gambling. This has become increasingly problematic now that inflight gambling has been introduced in the United States.
- Unhealthy online gaming.
- Unhealthy consumption of online pornography.
If you’re drawn to any of the above when experiencing anxiety at the airport, pause, and proceed with the following.
IV. Anxiety Management Techniques at the Airport
Now that we’ve identified what not to do to manage feelings of anxiety at the airport, learn and consider practicing the following which are rooted in cognitive behavioral therapy (CBT).
Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) can be used for airport anxiety by having you systematically tense and release different muscle groups to reduce stress and achieve a state of calm. To practice PMR while at the airport, find a quiet area (i.e. a gate not currently being used for an arrival or departure), assume a comfortable position, focus on your breathing, and then work through your body from your toes to your head, or vice versa. Inhale as you tighten a muscle group for a few seconds, hold, and then exhale completely to release the tension, noticing the feeling of relaxation before moving to the next group.
The National Center for PTSD has provided a great step by step guide for how to do PMR (click here) which can apply to anyone.
Guided Imagery
Guided imagery for managing airport anxiety involves using the imagination to create a calm, peaceful mental scene to promote relaxation and reduce stress by engaging all senses. To practice guided imagery while at the airport, find a quiet area (i.e. a gate not currently being used for an arrival or departure), assume a comfortable position, take deep breaths, and use a script or recording to visualize a safe, relaxing place, adding details like sounds, smells, and feelings, and then gently bring your attention back to the present. This can be particularly useful during holiday season travel, as you can image things that may come to fruition upon arrival at your destination, such as the sweet smell coming from grandma’s kitchen as she bakes shortbread cookies (you get the idea).
Mindful Breathing
Mindful breathing involves techniques such as the 4-7-8 method (inhale for 4, hold for 7, exhale for 8) or simply slowing your breath to a comfortable, longer rhythm. By focusing on the physical sensation of each breath, you can activate the body’s relaxation response and ground yourself in the present moment, shifting your focus away from anxious thoughts about real or perceived airport experiences.
While it can be done in a seated position using good posture, it is not out of the norm to find people laying comfortably on the floor or bench in a quiet area of the airport. Once you’ve found your area, lie on your back on a flat surface with your knees bent, then place one hand on your upper chest and the other on your stomach, just below your rib cage. Breathe in slowly through your nose, letting the air in deeply, towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise. Tighten your abdominal muscles and let them compress inward as you exhale through pursed lips as the hand on your belly moves down to its original position.
Mindful Meditation
Find a quiet space at the airport, sit comfortably with a straight back, and close your eyes. Focus on your breath, feeling it move in and out of your body without trying to change it. If you’re new to mindful meditation your mind will probably wander. Don’t get upset with yourself over it. Simply recognize the wandering thought without judgment and gently guide your focus back to your breath. This can be done in short period sessions, and often during long layovers at the airport.
Mindful Walking
Feelings of anxiety at the airport, along with overwhelming signs and symptoms (irritation, tension, etc.), will often be triggered when walking through the terminal. In many instances you will not have the time to seek out a quiet area for the techniques introduced above. That’s OK, because mindful walking can be a very effective tool in airport environments. Mindful walking in the airport focuses on your footsteps and sensations as you move through a terminal to/from a gate, security checkpoint, or other common area. There will be distractions along the way, and you are encouraged to acknowledge them as they occur before gently returning your focus. Brief periods (even just 5 minutes) of mindful walking through the airport can be very effective.
Schedule a Call with Kindbridge
Is a long layover scheduled for a connecting flight? Do you have the flexibility to arrive at the airport with a few extra hours to spare prior to departure? If so, you can enjoy one of the most effective techniques for managing anxiety not just for the particular moment, but overall. Attending a virtual 60-minute counseling session with an anxiety management specialist at Kindbridge Behavioral Health will put your mind at ease as you can practice healthy coping skills in-session. Be sure to book your initial 75-minute assessment beforehand, so that through a collaborative process, your CBT therapist will discuss your personal history and anxiety symptoms to set goals. During your assessment and subsequent at-airport session you will challenge negative thought patterns and develop (and practice) new coping skills for managing airport anxiety.
V. Practical Tips
Practical action items will supplement everything that we’ve discussed thus far. These include the following:
Wear loose fitting and layered clothing
Loose-fitting clothing can help with airport anxiety by creating a sense of safety, reducing physical discomfort, and providing a calming effect. It allows for freedom of movement and can act as a “safety blanket,” which is especially helpful during moments of emotional distress. Layered clothing also helps, as you can remove and put items back on when airport environment temperatures fluctuate.
Arrive early (and actually do it)
Arriving early helps with anxiety by reducing stress from potential delays, allowing time to acclimate to a new situation, and providing a buffer against unexpected issues. It also gives you a moment to relax and feel more prepared, which can lead to a calmer and more confident state of mind for air travel.
Skip the coffee
Coffee and other caffeinated beverages (i.e. energy drinks) that are bountiful at airport kiosks, shops, and cafes. They can exacerbate symptoms like increased heart rate and can intensify your body’s stress response. Stay hydrated with good old fashioned water instead.
Engage in healthy, productive, and FUN activities
Limit smartphone, tablet, and laptop usage at the airport. Excessive screen time can increase anxiety through several mechanisms by creating a cycle of dopamine-seeking behavior, fostering social comparison (on social media), and by being exposed to media that incessantly harps on negative events, including those related to air travel.
Instead, stay healthy and productive at the airport by taking advantage of delays and downtime by walking or stretching, eating a nutritious meal, or reading a good book. You can also learn a new language or skill relating to your destination. There’s also nothing to feel guilty about by putting aside life’s responsibilities for a moment by relaxing in a lounge. We’re also fans of people-watching, as there are many interesting characters passing through the airport each and every day!
