How to Travel with Panic Attacks

Around six million Americans a year suffer from panic attacks, with women more likely affected than men, reports the Anxiety Disorders Association of America. The physical and mental symptoms of panic attacks make them terrifying both to experience and to witness. People who suffer from panic attacks may avoid traveling for fear of having an attack in a confined space. There are a few simple steps that may help reduce your chance of having an attack while you are traveling.

Instructions

• 1

  Contact your travel company in advance and ask to reserve an aisle seat. You do not have to give a reason, as most travel companies allow such requests. Sitting by the aisle will allow you to leave your seat without bothering other people.

• 2

  Pack any medication you require during your journey in a bag you are able to carry with you at all times. It is important you take any prescribed medicines at the right times as usual.

• 3

  Set an alarm clock the evening before you travel. Allow yourself plenty of time to get ready before leaving for your journey, recommends Dr. Eric Anderson in a Lorry Patton's Travel Tips website article. Waking up late and worrying about getting to your travel arrangements on time will add to any anxious feelings you have already.

• 4

  Avoid too much caffeine and smoking if possible. Both are potential triggers of panic attacks in sufferers, according to a HelpGuide website article. Dehydration can make you irritable, so remember to drink plenty of water.

• 5

  Accept that you are likely to have a panic attack while traveling. This allows you to prepare yourself mentally for what you believe is the inevitable. Using this thought process reduces your chances of having a panic attack, because you are no longer worrying about having an episode. Anticipatory anxiety is the name given for the anxious feeling a person gets at the thought of having an attack. This fear can be so strong it brings on an attack, reports the PsychCentral website.

• 6

  Listen to music or read a book while traveling. This will keep your mind active and prevent you from worrying about having an attack. If you are traveling with someone, talk to them; keep the conversation light and avoid talking about how you feel. The best distraction for a long journey is sleep.

• 7

  Start taking deep, regular breaths if you start to feel the beginnings of an attack. Concentrate on your breathing and try to visualize something positive, such as an image of you sitting on a beach or swimming in the sea. Imagining yourself in a calm environment should begin to relax you. Positive self-talk can also help; tell yourself you're not bothered about traveling, after all, people do it all the time. These kinds of mind tricks are part of cognitive therapy, which is a popular treatment for anxiety disorders.