You know that feeling you get in the pit of your stomach when the plane rattles down the runway and lifts off into the air? For many people, flying isn’t a thrill but a trial. The fear of flying is one of the most common phobias, with nearly one in five Americans experiencing some anxiety about air travel. The good news is you don’t have to let your fear of flying ground you or rely on prescription meds to get you through your flight.
There are over-the-counter flight anxiety medication that can help calm your nerves and make air travel more bearable without the need for a doctor’s visit. In this article, we’ll explore some of the best OTC flight anxiety remedies and natural supplements to get you taking to the skies with confidence.
Understanding Flight Anxiety: Causes and Symptoms
Whether it’s the cramped space, loss of control, or fear of heights, flight anxiety is extremely common. The good news is there are over-the-counter (OTC) medications that can help relieve your symptoms so you can fly comfortably again.
Antihistamines
Diphenhydramine (Benadryl) and dimenhydrinate (Dramamine) are popular OTC antihistamines used for motion sickness that also work well for flight anxiety. They work by blocking the effects of histamine in your body that can trigger nausea, dizziness, and anxiety. Take these medications 30-60 minutes before your flight to allow them time to start working. Possible side effects include drowsiness, dry mouth, and dizziness.
Herbal Supplements
For a natural alternative, herbal supplements like valerian, passionflower, and magnesium may help relieve anxiety and promote relaxation. Valerian and passionflower have sedative properties, while magnesium helps regulate stress hormones like cortisol. These supplements can take several hours or days of regular use before becoming fully effective, so start taking them a week or more before your flight. Always check with your doctor first, especially if you’re on any other medications.
Over-the-Counter Sedatives
OTC sedatives like doxylamine succinate (Unisom) provide a stronger anti-anxiety effect than antihistamines alone. They work by depressing activity in the central nervous system to induce drowsiness and calm nerves. However, these medications can cause significant drowsiness and impair your coordination or judgment, so use them carefully and do not drive after taking them. Only take sedatives under the guidance of a doctor.
With the variety of OTC options available, you can find an effective solution to relieve your flight anxiety and start enjoying air travel again. Discuss the options with your doctor and always follow the instructions carefully. Sweet dreams and smooth flying!
Prescription Medications for Flight Anxiety
Over-the-counter medications for flight anxiety can help calm your nerves without a prescription. While prescription anti-anxiety drugs may seem appealing, many people prefer to try natural remedies first. The good news is, there are several effective options available right off the shelf.
Herbal Supplements
Herbal supplements like ashwagandha, valerian, and passionflower can help ease anxiety without sedation. Ashwagandha is an adaptogen, meaning it helps reduce anxiety and stress. Valerian and passionflower have mild sedative effects to promote relaxation. Start with the recommended dosage a few days before your flight and see how you feel. You can then adjust the amount up or down.
Melatonin
Melatonin is a natural hormone that regulates your sleep-wake cycle. In small doses, it has a calming effect and may reduce anxiety. Take 1 to 3 mg of melatonin 30-60 minutes before boarding. The effects tend to last 6 to 8 hours, so you may feel drowsy after landing. Be sure not to take it if you plan to drive or operate heavy machinery soon after your flight.
Antihistamines
Certain antihistamines like Benadryl (diphenhydramine) have a sedative effect in higher doses. 25 to 50 mg of Benadryl can help relieve anxiety and make you drowsy during a flight. However, the sedation may last longer than the actual flight. Use extreme caution if driving after landing. Antihistamines can also cause dry mouth, dizziness, and blurred vision.
Over-the-counter remedies may help take the edge off your flight anxiety. Be sure to start with a low dose, especially if it’s your first time using it. You can then adjust the amount for your needs and tolerability. The key is finding what works for you so you can sit back, relax, and enjoy your flight.
Over-the-Counter Supplements for Flight Anxiety
When it comes to overcoming flight anxiety without a prescription, you have a few options to try. Several natural supplements are readily available and may help take the edge off your anxiety and make flying more comfortable.
Melatonin is a popular supplement for sleep and anxiety. It works by regulating your body’s circadian rhythm and sleep-wake cycle. Melatonin can help you feel drowsy and relaxed, which may ease anxiety and make it easier to rest during a flight. The typical dosage for anxiety is around 3 to 5 mg, taken 30 minutes before boarding. Start with a lower dose to see how it affects you before flying.
Valerian root is an herb that acts as a natural sedative, calming anxiety and promoting sleep. You can find valerian in capsule or liquid extract form. A standard dosage is 300 to 600 mg of valerian extract, taken 30 to 60 minutes before your flight. Valerian root has a very strong, distinctive smell, so the capsules are usually preferable for flying.
L-theanine is an amino acid found in green tea that has anxiety-reducing effects. Supplements containing 200 to 400 mg of L-theanine may help decrease stress and induce relaxation without drowsiness. You can take one or two capsules every few hours starting the day before your flight up until boarding time. L-theanine is very safe for most people and non-addictive.
Bach Rescue Remedy is a popular natural anxiety relief made from flower essences. It comes in drop form that you place under your tongue, with the recommended dosage being 4 drops every 30 minutes. Rescue Remedy helps ease panic, tension, and distress. It is safe for all ages and can be used in combination with the other supplements.
These over-the-counter options may provide you relief from flight anxiety without the need for prescription drugs. However, you should always talk to your doctor before trying any new supplement, especially if you’re on any other medications. The key is start with a low dose and see how you respond, then you can adjust as needed to find what works for calming your nerves during your flight.
Natural Remedies to Alleviate Flight Anxiety
Natural remedies are a safe way to help alleviate your flight anxiety without the side effects of medication. Here are some options to try:
Deep Breathing
Taking deep, controlled breaths can help lower your heart rate and blood pressure, easing feelings of panic. Find a quiet area in the airport terminal or your seat on the plane and practice deep breathing:
Breathe in slowly through your nose, allowing your belly to expand. Hold for a second.
Breathe out through your mouth, pursing your lips and making a “whoosh” sound as you exhale.
Repeat for several minutes until you feel yourself relaxing.
Essential Oils
Certain essential oils like lavender, peppermint, and bergamot oil have calming properties. Apply a few drops to your wrists or neck, or sprinkle a few drops on a cloth to inhale. The aromatherapy can help soothe your nerves.
Magnesium
Magnesium helps regulate stress hormones and relax your nervous system. Take an over-the-counter magnesium supplement, such as magnesium glycinate or citrate, a few hours before your flight. The recommended dosage is around 200 to 400 mg. Magnesium may cause drowsiness, so start with a lower amount first to see how you react.
Ginger
Ginger can help settle your stomach and ease nausea from anxiety. Have some crystallized ginger, ginger chews, or ginger gum during your flight. You can also make your own ginger tea using fresh grated ginger, honey, and hot water. The ginger may provide a calming effect and relieve discomfort.
Valerian
The herb valerian acts as a natural sedative, calming anxiety and promoting sleep. You can find valerian in capsule form or liquid extract to take before your flight. Follow the dosage instructions, as valerian may cause drowsiness. Check with your doctor first, especially if you’re on any other medications.
Trying natural remedies, deep breathing techniques, and aromatherapy is a safe way to help overcome your fear of flying without the side effects of anxiety medication. Give a few options a try to find what works best for you. Staying relaxed and distracted during your flight can help make the experience more pleasant. You’ll be landing in no time!
Lifestyle Changes to Reduce Flight Anxiety
While medication can help reduce anxiety for some, lifestyle changes and self-care techniques are effective for many people. Here are some tips to try before your flight:
Practice deep breathing
Taking deep, slow breaths can help lower your heart rate and blood pressure, easing anxiety. Find a quiet area in the airport and practice breathing in through your nose and out through your mouth. Breathe in for a count of four, hold for four seconds, and exhale for four seconds. Repeat for several minutes until you feel calmer.
Limit caffeine and alcohol
Both caffeine and alcohol can exacerbate anxiety and stress. Avoid coffee, energy drinks and alcoholic beverages the day of your flight. Stay hydrated with water or decaffeinated herbal tea instead.
Get enough sleep
A good night’s sleep is vital for coping with anxiety. Aim for seven to eight hours of sleep the night before your flight. Lack of sleep can intensify feelings of stress and worry.
Bring comforting items
Pack a comfort bag with items that relax you such as an eye mask, noise-canceling headphones, books, magazines, gum, mints, hand lotion or essential oils. Lavender oil in particular has calming properties.
Move around and stretch
Sitting still during a flight can cause your anxiety to build up. Get up and walk around the cabin, stretch your legs and roll your ankles. Gentle yoga stretches or neck rolls can release tension. Be sure to follow crew instructions regarding when it is safe to be out of your seat.
Making healthy lifestyle changes and practicing self-care techniques before flying can significantly decrease anxiety and make for a more pleasant trip. While over-the-counter medications may provide some relief for occasional flight anxiety, natural remedies and coping strategies tend to be the most effective approach for the long run. With time and practice, your anxiety should continue to lessen.
In-Flight Tips to Stay Calm During Your Flight
Once you’ve boarded your flight, there are a few things you can do to help stay calm during your journey.
Do some deep breathing
Take some slow, deep breaths from your diaphragm to help relax your body and mind. Breathe in through your nose and out through your mouth. Focusing on your breathing is a simple way to release tension and avoid escalating anxiety.
Limit alcohol and caffeine
Both alcohol and caffeine can intensify symptoms of anxiety and stress. Stick to water, juice and decaffeinated beverages. The effects of alcohol and caffeine can last for several hours, so avoid them well before your flight.
Move around the cabin
If you start to feel panicked, get up and walk around the cabin. Light exercise releases feel-good hormones that can help alleviate anxiety and make you feel more at ease. Stretching your legs can also relieve muscle tension. Just be sure to follow crew instructions and sit down when the seat belt sign is on.
Distract yourself
Anxiety often intensifies when your mind focuses on fearful thoughts. Do something to distract yourself like reading a book, doing a crossword or Sudoku, listening to calming music, or striking up a conversation with your seatmate. Engaging in an enjoyable activity helps shift your mind from worrying thoughts.
Practice progressive muscle relaxation
Systematically tensing and relaxing your muscle groups one by one can help lower anxiety and induce a sense of calm. Start at your toes and feet, then ankles, calves, knees and so on up to your neck and face. Tense each muscle group for 5-10 seconds, then release. This technique helps release pent up energy and relaxes the body.
Using these tips during your flight can help you feel more at ease, especially if anxiety starts to intensify. Staying relaxed and distracted is key. Remember, feelings of anxiety are normal and the flight crew is there to ensure your safety. Try to sit back, do some deep breathing and enjoy your journey.
Seeking Professional Help for Severe Flight Phobias
If your flight anxiety is severe enough to significantly impact your life, it may be worth speaking to a professional. A therapist or psychologist who specializes in anxiety and phobias can help determine the underlying cause of your fears and provide treatment.
Exposure Therapy
Exposure therapy, also known as systematic desensitization, is a common treatment for flight phobias. It involves gradually exposing you to the fear-inducing situation in a controlled setting. You start with learning relaxation techniques to stay calm. Then you work your way up to simulations of flying, videos of air travel, visiting airports, and eventually short commercial flights. Repeated exposure helps desensitize you to flying and reframe negative associations.
Cognitive Behavioral Therapy (CBT)
CBT focuses on changing negative thought patterns and behaviors related to flying. A therapist will help challenge irrational thoughts about air travel and replace them with more positive, realistic ones. They may also give you homework like workbooks or logs to track your thoughts and anxiety levels. CBT can be very effective for flight phobias, especially when combined with exposure therapy.
Medication
For some people, anti-anxiety medication or antidepressants may provide temporary relief from flight anxiety symptoms. However, medication alone is usually not enough and works best when used in combination with psychotherapy. Medications also require a prescription from a doctor and can cause side effects.
Virtual Reality Treatment
An emerging treatment for flight phobias is virtual reality exposure therapy. It involves wearing a VR headset to simulate the flying experience in a controlled digital environment. Studies show VR therapy can be very effective at reducing anxiety and distress over time. The benefits may be enhanced when combined with traditional exposure therapy.
The good news is flight phobias are very treatable, and overcoming them can significantly improve your quality of life. Speaking to a therapist is often the first step to regaining your confidence in the air. While the process may feel difficult, the rewards of being able to fly freely are well worth it.
The Best OTC Supplements for Flight Anxiety
The over-the-counter options for relieving flight anxiety without a prescription are limited, but a few natural supplements show promise for calming nerves and promoting relaxation.
L-theanine
L-theanine is an amino acid found in green tea that has a soothing, calming effect on the mind and body. Studies show L-theanine can reduce anxiety and promote feelings of relaxation without drowsiness. It works by increasing alpha brain wave activity and levels of dopamine and GABA, neurotransmitters that regulate mood and stress response. Many people find 200 to 400 mg of L-theanine 30-60 minutes before flying helps take the edge off anxiety and worry.
Valerian
Valerian is an herb used for centuries as a natural sedative and anxiety reliever. Valerian supplements or extracts contain valerenic acid and valerenol, compounds that act on GABA receptors in the brain to promote calmness and ease anxiety. For flight anxiety, take 300 to 600 mg of valerian extract 30 to 60 minutes before flying. The sedative effects may cause drowsiness in some people, so you want to test it out before the day of your flight.
Melatonin
Melatonin is a hormone our body produces to regulate sleep-wake cycles. Melatonin supplements are often used as a natural sleep aid, but melatonin also has anxiety-reducing effects. A dose of 1 to 3 mg of melatonin before flying can help you feel more at ease and may even help you sleep during an overnight flight. Start with a lower dose of 0.5 mg and increase as needed to avoid excess drowsiness.
Bach Rescue Remedy
Bach Rescue Remedy is a popular over-the-counter anxiety relief product made from flower essences. It contains a blend of rock rose, clematis, impatiens, cherry plum, and star of Bethlehem essences in glycerin and water. The essences are said to have calming properties to relieve symptoms of anxiety like stress, worry, and panic. Place 4 drops of the remedy under your tongue every 15 minutes until you start to feel relaxed. It is a very gentle option and non-drowsy, so it can be used in combination with other supplements.
FAQ: Your Top Questions About OTC Flight Anxiety Medication
How long does the medication last?
The effects of over-the-counter anti-anxiety medications typically last 4 to 6 hours. Most are designed to start working within 30 minutes to an hour after taking the recommended dose. However, the specific duration will depend on the particular medication and dosage you take. Check the product packaging for details on when you can expect the effects to start and stop.
If you have a long flight, you may need to take a follow-up dose during your trip to maintain the anti-anxiety effects and keep feelings of worry and panic at bay. Be very careful not to exceed the maximum daily amount listed on the product. It’s also a good idea to test any medication before your flight to determine how it affects you and ensure you don’t experience any unwanted side effects.
Are there any side effects?
While OTC anti-anxiety medications are considered very safe for short-term use, some potential side effects may include:
- Drowsiness or dizziness. Many anti-anxiety medications can cause sleepiness or impaired alertness and coordination. Use caution if driving or doing other activities that require focus and balance.
- Nausea or upset stomach. Taking the medication with food can help minimize gastrointestinal issues.
- Dry mouth. Drink plenty of water to stay hydrated. Chewing sugar-free gum or sucking on hard candy can also help stimulate saliva flow.
- Headache. Mild headaches are usually temporary, but see a doctor if they are severe or persistent.
As with any medication, follow the directions carefully and do not take more than the recommended dose. Seek medical help immediately if you experience serious or prolonged side effects. For most people, the benefits of short-term anti-anxiety medication use outweigh the risks when used occasionally and as directed. But you should always talk to your doctor before starting any new medication or supplement.
How do I know if it’s working?
You should start to feel the anti-anxiety effects of these medications within an hour after taking the recommended dose. Signs the medication is working include:
- Feeling calmer and more relaxed. Worrisome and fearful thoughts are reduced or less intense.
- Decreased physical anxiety symptoms. Less fidgeting or restlessness. Slower heart rate and blood pressure. Easier, slower breathing.
- Improved ability to think rationally. You can look at the situation more objectively rather than catastrophizing.
- Increased ability to sleep or rest. Many people find these medications have a mildly sedating effect.
If after 2 hours you do not notice a significant improvement in your anxiety levels or symptoms, you may need an increased dose or different medication. Be sure to talk to your doctor before making any changes to the recommended treatment plan.
Conclusion
So there you have it, the options available over-the-counter to help calm your anxiety and make flying a little easier. Whether you prefer natural remedies like essential oils, herbs, and supplements or want the effectiveness of an antihistamine, you’ve now got the knowledge to walk into your local pharmacy and find something to help you relax during your next flight. The key is trying different things to find what works best for you. And remember, the calmer you feel, the more you’ll be able to sit back, relax, and enjoy the journey to your destination. Sweet tranquility at 30,000 feet - who wouldn’t want that? With these over-the-counter aids in your carry-on, flying anxiety will soon become a thing of the past.
