Travel Tips for Flight Anxiety and Fibromyalgia

I’m not taking a new trip any time soon (I wish!) but as summer is approaching and that is a busy travel time, it occurred to me that some of my readers might be in the process of booking summer travel. For some that can be an exciting process. For others—if they’re anything like me—it’s exciting, but also a bit scary. As anyone who’s been following my Instagram or YouTube channel knows, I fly to London every chance I get, most recently back in October. While I’m always very excited to go back to my favorite city and love traveling in general, I always get increasingly nervous as a new trip arrives, for two reasons…flight anxiety and fibromyalgia.

I suffer from both. The flight anxiety I’ve been dealing with for a few years now, the fibro for a year and a half. I’ve flown several times since my flight anxiety developed but I’ve only had one trip with the fibromyalgia and it was pretty rough. But I have learned some valuable lessons and I’ve talked about both in videos on my YouTube channel. You can find my video on traveling with fibro here, and my video on flight anxiety here. But I also wanted to take some time to share and expand on these thoughts and lessons here on the blog. I often see posts on dealing with flight anxiety. And I found a few on traveling with fibro prior to my last trip, but it’s hard to find information on dealing with both at once, and I’ve noticed that many of my friends with fibro or any other chronic/invisible illness also deal with a certain amount of anxiety, especially if in certain situations (like traveling) that might cause a flare of the chronic illness.

So here are my tips for dealing with both conditions on the same trip. I’ll start with my tips for anxiety and then my tips for chronic illnesses, but there’s some crossover and overlap between the two.

Dealing with flight anxiety

Flight anxiety is miserable. Thankfully mine is not as bad as it could be. I’m able to fly. I know some people can’t even think about an airport without panicking. So I’m grateful. But it’s gotten worse over the last few years since it developed and I’ve had to develop specific strategies to help me deal with it.

I never pass up one last chance to visit Caffé Nero
before leaving the UK.

Do your research

Research the airports you’ll be flying out of. I know all the shops and restaurants in the international area of Terminal 4 at Phoenix Sky Harbor Airport. I can literally visualize walking through security, heading down towards the B gates, you get the the end of the walk way there’s a currency exchange straight ahead and a Starbucks to the left before walking all the way down to where British Airways flight 289 always departs from (I’ve done that flight 8 times now lol). I can do the same for Terminal 3 and 5 at Heathrow and make a little routine for myself. Get through security, pick up something at Caffe Nero one last time, do a bit of shopping at Ted Baker, Boots, and maybe pick up a book at WHSmith. Wait for my gate to be called and then go to the gate, pop into the ladies toilet one more time, and then board. (Terminal 5 has a different routine but you get the picture). You can research maps of the airport ahead of time and see what shops and restaurants you can look forward to and create a plan that gives you something to be excited about before you even get on the plane.

Love watching sunset change the sky.

Try to get a direct flight if you can

They usually cost more, doing a connection can usually save you at least a couple hundred dollars (US), but for me, it’s worth the extra money to get on the plane in one city and get off at my destination. No worry about making a connecting flight or having the additional risk/worry about my bags getting lost or delayed. I can go through my in-flight routine (more on that in a moment), try to get a bit of sleep, and then get off the plane and start my trip. So if you can afford the direct flight, do it. If you can’t, make sure you book as much time as you can for your layover. Don’t let someone convince you that a 1 hour layover is enough. Do some research online to find out what different airports are like. 1 hour is probably enough for a small airport like Kansas City International (KCI) or even Phoenix Sky Harbor, but a 1 hour layover at Heathrow or Chicago O’Hare would have me in a panic. Give yourself extra time so you can make your connection. 

Sit as close to the middle of the plane as possible

I HATE turbulence. I used to love sitting in the back of the plane, it was close to the toilets, I was usually the first one to board (BA has a board last row first policy usually), however, the turbulence was horrible, two flights in particular were so bad it caused a full on panic attack. Then once, just by chance, I ended up sitting near the middle of the plane, I upgraded to premium economy which was right by the wings, and there was no turbulence. It made a huge difference. My last flight, I was sat just behind the wings and again, no major turbulence. The back of the plane is like the back of the bus, every bump feels a million times bigger. So if turbulence aggravates your flight anxiety (like it does mine) sit closer to the middle. I like to sit just behind the wing, so I can see the ground (looking out the window helps my anxiety) but I’m close enough to the middle that the turbulence isn’t as bad.

Sitting by the window means I can catch a glimpse of
my favorite city before I even land.

Think about which is better for you, window or aisle

As I just mentioned, looking out the window helps me with my flight anxiety. It won’t be that way for everyone, so think about which is better for you. I like to see out the window to the ground below or the clouds. It helps give me something to focus on and feel less confined. I also like being able to lean up against the window and feel like I have a tiny bit of my own space. But some people prefer an aisle seat. This can be good if you like being able to get up and walk every so often or know you’ll need to use the toilets frequently. I’m more of a once after the meal and once before landing kind of passenger where the toilet is concerned, so I’m happy in the window seat. And aisle seat can also allow you to stick your legs out and stretch them a little, so that can be a bonus. Either way, before you pick your seat, think about which will help keep your anxiety calm.

Arrive early

Being late makes everyone feel more anxious. I always get to the airport at least 2 hours early for an international flight, and even for a domestic flight would still get there almost 2 hours ahead. I like having the time to get through bag drop (if I’m checking a bag), get through security, find my gate, get a snack and a water bottle. You want to give yourself plenty of time so you’re not stressed and rushing, especially if it’s your first time at a new airport. Better to get there early and have time to kill, than be standing in security panicked you’re going to miss your flight.

Keep busy

I always have a travel journal, my iPad, my iPhone, and maybe a book or magazine when I travel. I also look up the in-flight entertainment options for my airline. British Airways has the current listing on their app, so the week before I fly I look up what films they have and plan which ones I’ll watch. This gives me something to look forward to with the flight (the more you dread something, the more anxious you’ll feel). I like to plan ahead for my entertainment options, whether that’s a film or a book, so that I know the time will pass quickly. Also make sure to charge all your tech and bring additional chargers. The last thing you want is for your iPad or Kindle to die and be totally reliant on the in-flight systems. Boredom will only make your brain more likely to start feeling worried or anxious. So never get caught out with nothing to do.

I always bring my own snacks, but I
loved this "movie" box BA passed
out on my last flight.

Bring snacks and extra water

Being hungry or dehydrated will make you feel unwell, that will make your anxiety worse. I usually pack granola bars, nuts, and other healthy snacks, as well as a sweet treat. When I fly back from London I nearly always have a bag of Percy Pigs lol. Again, it gives me something to look forward to.

Bring anything that will keep you calm and comfortable 

While I don’t go crazy with aroma therapy (because I don’t want to irritate my neighbor) I do bring a de-stress rollerball on my flights. It’s not super strong, but strong enough to help. I also have ear plugs and over ear headphones for music (pro-tip: foam ear plugs plus over ear headphones are a cheap alternative for noise cancelling ones, you’ll be able to hear your music or film but the rest of the plane noise will be reduced). For sleeping I bring an eye mask, and I always bring a blanket scarf with me (even in the summer) because it can serve as an additional blanket, pillow, or back support. The goal is to make sure that I’m as comfortable as possible so I can stay calm and relaxed.

I always bring minis, or decant, my favorite
products so I can keep my skin happy
on the plane.

Create an in-flight routine

Another way I stay relaxed is with my in-flight routine. This is especially important for long haul (6+ hour) flights. The 10 hours from Phoenix to London can feel like an eternity. But by having a routine the 10 hours gets broken up into much smaller increments. For example, my routine for the overnight Phoenix to London gets broken up into: take off, movie #1/drink service/dinner service, movie #2/in-flight beauty routine, sleep for 3 hours, movie #3/breakfast/2^nd beauty routine. My beauty routine is basic, and is mostly cleansing my skin and applying tons of moisturizer before sleeping, and then cleansing again and putting on a small amount of makeup before I land. But these routines still help keep me calm and focused—and I feel better when I land knowing I don’t look like a complete zombie.

Navigating the airport with fibromyalgia

Now I want to talk about traveling with fibromyalgia. For me fibro and anxiety go hand in hand, sometimes my anxiety is caused by worrying about my fibro. But I do want to clarify that my fibro is what I call “manageable”. I can generally get around and carry my bags. There’s usually a spike in my pain by the time I land, but I can usually deal with it. However, if your fibro is really bad, don’t be afraid to get a wheelchair escort at the airport if you need it. I’ve never done this but would do it if I were flying during a flare. I saw this tip on another blog post and totally agree. Unfortunately there’s a lot of misinformation about chronic illnesses and what qualifies you for things like getting fast-tracked through security or being included in the pre-boarding group at the gate. None of the sources I looked at before were clear and everyone had different experiences. But do some research about your airline ahead of time and see if there are any accommodations that might help you. Some might require a note from your doctor so you want to plan ahead.

Always leave plenty of time to get to your gate.

Go slow

Like with anxiety, arrive early to give yourself plenty of time. My back and legs flare up if I walk too fast. But if I walk slowly I can arrive at my gate relatively pain free (ok, it’s at a 4 or 5, but for us fibro people, that’s as close to pain free as we get, am I right?). Having the ability to take my time, stop and rest if I need makes a huge difference. When I land, I continue going slow. Everybody rushes from the plane to the passport check and/or baggage claim. But what’s the point? You’re just rushing from one line to the next, no matter what you’re going to end up in a line. So just go slow and rest in between if you need to. Don’t have the mentality of “I’ll rest when I get to the hotel”, rest along the way so that when you get to the hotel you’re not ready to collapse. 

Pack all your necessities in your carry on 

NEVER get caught out without your medication or anything else you need to manage your firbro or chronic illness. I always have my prescription medications, over the counter meds that might be hard to find in another tip (I can never find Aleve or an equivalent in the UK), Icy/Hot pads, Therma-care wraps, athletic tape for my knee, and other bits that help manage my pain. These all get put in my carry on bag. I never check these items in my checked luggage. If my bag got lost, I would still be able to manage my pain issues. For extended trips I might only pack a small amount of these items in my carry on and more in my checked bag, but only if I know I can restock at my destination if necessary. 

I always have a blanket scarf with me when I fly.

Dress in layers

I get hot so easily. Others get cold easily. Dressing in layers helps me keep from getting overheated but also not freeze if the air conditioning is blasting. Coats and scarves can also be used as extra blankets or pillows during the flight. I know people with fibro whose pain gets worse if they get too cold. For me, my fatigue and brain fog gets awful if I get overheated. My body literally wants to shut down. So dressing strategically helps me manage and regulate my body temperature so that I can stay as comfortable as possible.

Be kind to yourself

Chronic illnesses are so hard on those of us who struggle with them. Acknowledge your limitations and work within them. Don’t pressure yourself or make yourself feel bad for what you can’t do. I know I can’t run through an airport to make a connecting flight, so I fly direct or book long layovers. I know that at the end of a stay in London I’m at my limit so dealing with the Tube and changing lines to get to the airport isn’t going to work for me, so I always save a bit extra and take a taxi to the airport for the flight home. Know what you can do, and find alternatives for the things you can’t do.

At the very least I travel with my little squirrel friend.

If you’re traveling with a partner or a group, tell them what’s going on

Don’t suffer alone. If you’re traveling with someone let them know what your limits are or if you need help. This works for both chronic illnesses and anxiety. A problem shared is a problem halved. My anxiety is always better when I fly with someone because I know I have an extra person to focus on. And with fibro, it helps knowing that my partner knows my limitations and doesn’t try to push me beyond them. Don’t suffer in silence and try to keep up with someone who doesn’t have the same limitations. If your traveling with a big group, you might not want to confide in everyone, but find a travel buddy who can keep an eye out for you and you for them. Never feel like you have to deal with everything by yourself.

Pace yourself

My final tip is to pace yourself once you get to your destination, this will make navigating the airport on the return flight much easier and make your trip itself more enjoyable. If you’re traveling for a conference or work trip, plan for long days and try to schedule breaks in between. Also try to plan either an extra day at the end so you can rest before flying home or at least have a later flight that day so you can sleep in a bit. If you’re going on vacation, you want to enjoy it! And you won’t if you’re always in pain. So pace yourself throughout the day and plan times to sit and relax in a cafe or on the beach rather than feeling like you have to be a road warrior tourist always doing something from sun up to sun down. When I travel for fun, I usually have one big “touristy” thing a day that I do (a museum, a show, a historic place, etc), one relaxing thing like a long lunch or afternoon tea, and then a bit of general wandering and/or shopping. So for a 5 day trip, I don’t have more than 5 big things I want to see/do. I know my body can’t keep up with that pace. Know what you can do and pace yourself accordingly. 

So that wraps up what has become a long post. I’m sure I have missed some things but overall these are what helps me most to deal with my flight anxiety and fibromyalgia when I travel. If you have any additional tips I’d love it if you’d share them in the comments! And if you found this post helpful, please share it with your friends.

Happy travels!

Until next time,

Andrea xo