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STRESS
BUSTING TIPS FOR TRAVEL
Betty
C. Carlson, Ed. D.
As summer approaches, more and more people start reviewing
travel brochures and begin planning trips to destinations
away from their homes. Whether our vacation plans call for
seven days or seven weeks away, for most of us "getting
there" means boarding a plane, fastening our belts,
and enduring several hours of forced inactivity and questionable
"refreshments". For a few of us, however, air
travel is more than just uncomfortable - it is downright
stressful and anxiety provoking (a Boeing survey reports
one in six adult Americans is afraid to fly). The good news
is that there are some specific steps we can take to make
the air travel experience more pleasant and comfortable.
1. Get information/specific help if you have "flying
anxiety". Check out resources for information about
books, programs, and self-help strategies for working through
your fear. See Resources at end of this
article.
2. Plan ahead. Don’t wait to the last minute to make
reservations or request a seat. Take advantage of advance
seat selection from your travel agent so you don’t
wind up boxed in a middle seat, with limited access to the
aisle. If you need a particular type of airline meal, call
in advance to order your preference. Ask your travel agent
to assist you with procedures to advance order your meals;
he/she may be able to do this for you.
3. Wear loose, comfortable clothing. Avoid anything tight
that can bind or squeeze. Keep in mind you will be exposed
to temperature fluctuations even within the cabin, so layers
are a good idea to keep you from getting too cool or too
hot. Choosing items that are wrinkle resistant will keep
looking fresh when you get to your
destination.
4. Drink lots of fluids to avoid dehydration during your
flight. Water and fruit juice are two of the best; a good
rule of thumb is to drink eight ounces an hour. Avoid alcohol
and caffeine; they both dehydrate the body. Caffeine also
acts as a diuretic and can contribute to feeling jittery.
To keep your skin moist, splash or spray-mist your face
with water and use chap stick or other moisturizers to keep
your lips from drying out.
5. Keep focused. Bring along the novel you have been wanting
to read or some absorbing craft or work to pass the time.
Even if you’re reading, wear your headset to discourage
passenger conversation if you really want to be left alone.
Some melodic background music playing softly can help you
"tune out" airplane noises and help you relax.
This is especially helpful if you need to refocus your attention
away from feeling anxious.
6. Stay limber. On long flights, take some time to walk
around the plane and do some stretching exercises. Stand
on tiptoe and raise and lower yourself a few times and stretch
your arms overhead and behind
your back. While seated, do some isometric exercises to
keep from feeling stiff. Walk up and down the aisles, and
alternate standing and sitting just to reduce tension from
being in one position.
7. Keep your ears open. If you’re fighting a cold,
sinus infection, or allergies, try to postpone your flight
if possible. Changes in air pressure can lead to blocked
eustachian tubes, severe pain and ear infections. If you
must fly, take a decongestant prior to your departure and
drink plenty of water during your flight.
8. Do what works for you. To reduce the feelings of stress
or anxiety, learn and practice before your flight what works
for you. It may be visualization, meditation, deep breathing,
or listening to a relaxation tape. Become skilled at your
strategy before you fly; knowing that you know what to do
can be very reassuring when you begin to feel anxious or
stressed. See Resources section.
9. Practice prevention. Get to the airport early. Allow
yourself enough time to check in without standing in long
lines. Pack the day before your flight and only bring what
you really need. Plan to get maps and tourist brochures
prior to the day of your flight so when you arrive at your
destination you won’t have to search for information
in an unfamiliar place. If you’re traveling abroad,
plan to get local currency before you depart if possible
and remember to bring your current passport and any important
medical information (prescription information, immunization
record).
Resources for Stress-free Flying:
Books:
Triumph Over Fear: A Book of Help and Hope for People
with Anxiety, Panic Attacks, and Phobias. Author: Jerrilyn
Ross
Plain
Tips for Plane Trips. Author: Susan Irick.
Programs:
Freedom from Fear of Flying. Coral Gables, Florida. (305)
261-7042
Flight to Freedom. Grapevine, Texas. (817) 424-5108
Web:
Institute for Psychology for Air Travel at www.adsonline.com/InsPsyAir/tabe.htm
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