Consulting a Healthcare Professional: The Crucial First Step
Before deciding on what to take before a flight to calm down, it is vital to speak with a healthcare provider. Self-medicating or using a new supplement for the first time before a flight is not advised, as the effects can be unpredictable, especially at high altitudes. A doctor or psychiatrist can accurately assess your anxiety levels, determine if medication is appropriate, and discuss potential risks and side effects. They can help you create a personalized plan that may include medication, therapy, or other coping mechanisms. This consultation is especially important for anyone with underlying health conditions or those taking other medications.
Prescription Medications for Severe Anxiety
For individuals with severe and debilitating flight anxiety, a doctor may prescribe medication for short-term use. These are controlled substances and should be used with extreme caution and only as directed.
Benzodiazepines
This class of drugs includes well-known medications like alprazolam (Xanax), lorazepam (Ativan), and diazepam (Valium). They work by enhancing the effect of the neurotransmitter GABA, which slows down the nervous system to produce a calming effect.
- Fast-acting: Xanax is known for its rapid onset, offering relief within minutes.
- Longer-lasting: Ativan's effects can last up to eight hours, which may be more suitable for longer flights.
- Risks: These drugs carry significant risks, including drowsiness, impaired coordination, and potential for dependence. They should never be mixed with alcohol and can affect your ability to respond in an emergency.
Other Prescribed Options
- Beta-blockers (e.g., Propranolol): These medications can help control the physical symptoms of anxiety, such as a racing heart and shaking, without affecting mental state as profoundly as benzodiazepines.
- Hydroxyzine (Vistaril): An antihistamine that can be used for anxiety and has fewer long-term risks than benzodiazepines.
Over-the-Counter (OTC) Solutions
For milder cases of flight nerves, some people turn to OTC options. It is still recommended to test these at home before your flight to monitor your body's reaction.
Antihistamines
Certain antihistamines, like the drowsy kind of dimenhydrinate (Dramamine) or diphenhydramine (Benadryl), can induce sleepiness and reduce anxiety. However, some individuals experience a paradoxical effect, such as hyperactivity, especially children.
Melatonin
Melatonin is a natural supplement that helps regulate sleep-wake cycles and can be effective for promoting sleep on a flight and mitigating jet lag. Side effects are typically mild but can include daytime grogginess or headaches.
Herbal and Natural Remedies
Numerous natural remedies are marketed for anxiety relief, though their effectiveness can vary and quality is not always guaranteed.
Common herbal options include:
- Valerian Root: Used for centuries as a calming herb, available in capsules or tea. May cause mild drowsiness.
- Chamomile: Known for its soothing properties and often consumed as a tea.
- Lavender: Used in aromatherapy or in tea to reduce anxiety.
- Ashwagandha: An adaptogen that can help the body cope with stress over time, often recommended for regular use rather than a one-time dose.
- CBD Oil: Some people find CBD helpful for anxiety, but its efficacy is largely anecdotal, and legality and potency vary. Be sure to check regulations at your destination and choose a reputable product.
Comparison of Calming Aids
| Feature | Prescription (e.g., Xanax) | OTC (e.g., Melatonin) | Herbal (e.g., Valerian Root) |
|---|---|---|---|
| Efficacy | Strong, fast-acting | Mild to moderate | Variable, generally mild |
| Requires Prescription? | Yes | No | No |
| Speed of Action | Fast (minutes to an hour) | Varies (30-60 minutes) | Varies |
| Main Use | Severe, situational anxiety | Sleep aid, jet lag | Mild stress relief |
| Primary Risks | Dependence, impaired judgment, DVT risk | Drowsiness, headaches | Interactions with other medications, inconsistent dosage |
| Interaction w/ Alcohol | Extremely Dangerous | Not recommended | Not recommended |
Non-Pharmacological Strategies for Flight Anxiety
Sometimes, the best approach doesn't involve medication at all. These techniques can be used alone or in conjunction with other aids.
- Practice Deep Breathing: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for six. This can help calm the nervous system.
- Use Grounding Techniques: Try the 5-4-3-2-1 method, where you name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
- Distraction: Bring a book, download a podcast, or watch in-flight movies to keep your mind occupied. Focusing on a task or story can prevent anxious thoughts from spiraling.
- Talk to a Companion: Let a trusted travel partner know about your anxiety. Their presence and reassurance can be helpful.
- Choose the Right Seat: Sitting over the wings can reduce the feeling of turbulence. An aisle seat may provide a sense of more space.
- Visualize: Practice positive visualization by imagining a calm and successful flight beforehand.
- Consider Cognitive Behavioral Therapy (CBT): For chronic or severe flight phobias, targeted therapy can be very effective in changing thought patterns.
Important Safety Considerations
Regardless of your chosen approach, some safety rules are universal when flying with calming aids.
- Never Mix with Alcohol: Combining alcohol with any sedative, prescription or OTC, is extremely dangerous and can lead to over-sedation or other severe side effects.
- Beware of DVT Risk: Sedatives can cause an unnaturally deep sleep, which, combined with cramped seating, increases the risk of Deep Vein Thrombosis (DVT), a potentially fatal blood clot. Consider moving around the cabin when safe to do so.
- Test at Home First: Always try any new medication or supplement at home, well before your flight, to understand how your body reacts to it.
- Know International Rules: Be aware that certain prescription medications and controlled substances, including some benzodiazepines, are illegal in various countries. Check the regulations for your destination.
Conclusion
For those wondering what to take before a flight to calm down, the answer is not one-size-fits-all. A spectrum of options exists, from prescription medications for severe anxiety to gentle herbal remedies and powerful non-pharmacological techniques. The most responsible and effective path involves a thorough consultation with a healthcare professional to determine the safest and most suitable strategy. By understanding the choices available and taking necessary precautions, nervous flyers can find a method that makes their journey more comfortable and less stressful. Ultimately, preparing both your mind and body is the key to a smoother trip.
For more information on the effects of medication and altitude, consider resources like this article from UCLA Health on sleep hygiene while flying.
