Flight Plan

So, as hard as it is to believe since I'm an official World Traveler (really, I have a certificate to prove it), but.....I'm terrified to fly now! I know, it IS crazy, and ANNOYS me too, but it is what it is and I have to deal with it and make the best of it.  It has nothing to do with fear of the plane crashing, although obviously that would suck; rather, it's the fear of being trapped--both on a claustrophobic level but more so thinking about the possibility of having a panic attack while trapped in the middle of the air... for several hours.

And, I'm not gonna lie, but I have visions of myself freaking out on the plane, the plane having to emergency land, and me being escorted off (possibly in handcuffs), complete with headlines of "Girl freaks out on plane and arrested for going crazy in the air!" Hey, it could happen.

I have a flight coming up Wednesday morning and I've been trying to do everything I can to prepare for it.  As much as I wish I could, I can't prevent a panic attack, so I've been having to prepare myself for the fact that I probably will have one, and I have to learn how to DEAL with it, when trapped in an airplane.

Now, I know I could just take some drugs and be happy and avoid the panic.  I probably should.  But, apparently I have masochist tendencies and like to torture myself...no pain, no gain, right?! I know lots of people choose to take medication and I don't judge them.  But everyone is different, and for me (at least right now), I'd prefer to do it without medication if possible.  That said, I DO have medication in my purse, just in case, but I'm really hoping I don't need it.

So, in an effort to take other measures, I've made a "Flight Plan" with some of the main concepts that I've learned in therapy so far.  I have it written on a piece of paper so that I can reference it on the plane. Here's my list:

• Tell yourself, "Okay, this is uncomfortable and sucks, but it's not dangerous."
• Try to distance yourself from the thoughts, "I notice my heart is beating fast, I can feel my breathing becoming difficult, etc."
• Mess with the anxiety and tease it to make it less intimidating--i.e. sing the scary thoughts to the Happy Birthday song
• Know that even though you might freak out, statistically it's not likely
• ***I  VALUE FREEDOM and TRAVEL so the benefits out way the fear! It matters more to me  to deal with the discomfort than to avoid it by not traveling.  I'm willing to endure it!
• ***I'm really GOOD at dealing with physical discomfort.  Years of sports training (soccer, marathons, triathlons) was way harder on my body than a panic attack
• I've survived an attack before and I will again
• Like after a race, my heart and breathing will return to normal; it just takes a few minutes
• Even though you feel like you are out of control; you ARE in control! (test it--tighten your toes, touch the seat, cough, etc.)
• List 5 things you experience with each of the 5 senses
• Tighten and relax each body part from toes up to head
• Breath OUT; remember there's a vomit bag to breath into if need be.  Hold in stomach to prevent hyperventilation
• "Mental Outs" (safety nets to keep in mind to help ease the anxiety, no matter how unrealistic)     1. If you really need to get off the plane, it is always within 20 minutes of an airport to land (in the US)   2. If you really can't take it any longer, ask someone to knock you out :) 
• And, if all else fails...You DO have medicine in your purse!