air travel social anxiety

The Real Reason for Travel Anxiety

10 anxiety hacks to lower your travel stress..

Posted September 19, 2022 | Reviewed by Gary Drevitch

What Is Anxiety?
Find a therapist to overcome anxiety
Now more than ever, air travel has become an anxious mindscape.
Airlines profit from creating customer anxiety.
There are tactics you can employ to preserve your mental well-being in transit.

The airport is an unruly place. It’s opposite world. People who otherwise rarely move are seen sprinting to Cinnabon. High fashion is Birkenstocks and yoga pants. Happy hour starts at 7:00 am. Stepping over sleeping adults in fetal positions is expected. And all purchases are made within a 400% inflationary market.

The Boarding Process: Humanity Has Left the Building

In few other affairs is your life status so publicly displayed than during the airline boarding process. This is by design. Airlines publicly grade us by airport megaphone. It’s a grandstand to reward or humble customers based on how much money those individuals have we spend with them. The airline credo? “If you want to travel humanely, you’re going to pay.”

All airlines do the same thing: They move people from one place to another via the troposphere. The way in which they begin their process, however, can greatly vary, with the differences most evident during onboarding.

As soon as the gate attendant blows into a hot mic, people leap to their feet into pole position, blocking all pathways to the jetway ready to blitz the ticket scanner. There are notable reasons we act like stressed Billy goats during the boarding process, including the following:

Mob Mentality. A study found that as few as five people can influence a crowd of 100 to follow suit. 1 At the gate we leave our common sense to follow these Pied Pipers to a closed, retractable belt barrier 12 feet away, where we wait for the next gate announcement.
Competition . We want to be the first on and the first off the plane. It's why people jockey for the airplane aisle as soon as the seatbelt sign dings off. God forbid if a senior citizen or toddler tries to disembark first. It often becomes every passenger for him/herself, as if airports and planes are vacuums of courtesies.

Impatience . People crowd the gate under the illusion that it will get them to their destination faster. A superior use of time would be to find nearby space and do some birthing squats and jumping jacks to avoid the onset of DVT.

Baggage space . Planes almost always have enough overhead bin space for every passenger. In fact, newer planes have increased bin space. 2 Yet people will still drop their bags on unsuspecting heads.

California-based clinical psychologist Tom McDonagh says, “There has been a measurable uptick in clients who divulge anxiety about travel. Oftentimes clients will express worrisome thoughts about what could go wrong on their flight." These types of cognitive distortions are "future tripping" thoughts. "Get into the habit of seeing anxious thoughts as a symptom, and not reality, to help alleviate your stress," adds McDonagh.

Why Can’t the Airlines Lose My Emotional Baggage?

The airlines employ the art of anxiety seed-planting so you’ll pay a little more to check your bags or opt for earlier boarding. In their defense, airline margins are small and they depend on such fees to remain profitable. In 2021, airlines in the U.S. made an estimated $4.3 billion in baggage fees alone. The scariest thing about flying today are those fees. Which begs the question: "Is that a bag you’re checking, or a griefcase?"

To maximize profits, airlines create the illusion of grossly limited bin space, while continuing to splice boarding groups into ever-thinner stratifications. Consider the many tiers of the boarding processes to understand the psychological game you’ve entered. United boards in six groups, American has nine, and Delta has 10. You board according to your value to the airline.

I ride “basic economy” — the airborne proletariat class. We roll onto the jet bridge like the end credits of a sad movie. Airline personnel avoid making eye contact with us, knowing we barely chipped in for gas. Our shame is palpable. In the future, airlines could operate under any array of boarding and seating procedures, such as including bleachers or removing the seats and tethering each of us to a standing pole. But rest easy, Marco Polo, there are strategies to quell your travel angst.

10 Tactics to Less Stressful, if Not Stress-Free Travel

Counter the murmuring lies of anxiety . "Some people are struggling intensely with 'contamination anxiety.' They're worried about catching Covid on a plane," McDonagh says. "We try to help these clients by discussing possibility versus probability. When it comes to fear , we often overassume but just because something is possible, does not mean it's probable."
Practice makes progress . Build up your safe-risk tolerance prior to travel day to develop resiliency for the unfamiliar. Think overnight or weekend daytrip, not Burning Man. The goal is to not make your upcoming trip the first big, new experience since Covid and Zoom.
Bring a “bug-out” bag . Include all the travel-soothing accoutrements you need for your mental and physical well-being. These might include books, electronics, snacks, medications, that silly neck pillow, and the contact information of those in your support circle.
Consider avoiding caffeine and alcohol . Both can leave you feeling dehydrated in a desiccating fuselage. Moreover, they can both increase anxiety. Anxiety kicks in with caffeine, booze, and no control over the window shade.

Normalize feeling abnormal . Remind yourself that it is 100% normal to have worries or stress related to travel. While this skill might seem overly simplistic, it’s incredibly powerful. Telling yourself, “It makes sense that I feel this way given the situation,” is often the reassurance your brain needs. Normalize and nama-stay who you are.

Name it to tame it . Labeling emotions is a proven way to reduce their intensity. This process uses your prefrontal cortex, which brings your more reasonable, thoughtful self back online. It can downregulate the anxiety center of the brain that contributes to stress. Do this by asking yourself, “At this moment, how am I feeling given this situation?” Talking to yourself is a sign of higher intelligence — especially when referring to yourself in the third person. 3 But use a sock puppet if you want to make a statement.

Breathing . An effective way to flip from fight-or-flight response to the rest-and-digest state is by doing the physiological sigh. 4 Take a short inhale through your nose, pause for a moment, and then inhale through your nose again. Then slowly exhale through your mouth. It’s a process our bodies do naturally when soothing from an emotional experience. Imagine a young child or politician at the end of a crying fit and you can see the double intake that naturally happens. Take 5-10 physiological sighs as needed.

Progressive Muscle Relaxation (PMR) . Muscle tension contributes to stress. To reduce muscle tension, intentionally constrict your muscles for 30-60 seconds. This constriction causes the muscle to be less tense after the constriction period. Try to focus on one muscle group at a time while seated, such as your feet/lower legs and work your way up the body. Flying Frankie says relax.

Acceptance . Acceptance does not mean approval. Simply acknowledge things as they are in the moment. Boarding delays, limited leg space, and lavatory lines will likely be part of the experience. Acceptance removes unnecessary suffering. Acceptance challenge accepted!

Don’t fall asleep before the snack cart reaches your row.

If anyone is Christmas shopping for me, I’m a size “window seat.”

University of Leeds. 2008, February 16. Sheep In Human Clothing: Scientists Reveal Our Flock Mentality. ScienceDaily

McCartney, Scott - "Travelers, Welcome to the Revolution in Overhead Bin Size," The Wall Street Journal, October 13, 2021

Kross, E., Bruehlman-Senecal, E., Park, J., Burson, A., Dougherty, A., Shablack, H., Bremner, R., Moser, J., & Ayduk, O. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology, 106(2), 304–324

Ramirez J. M. (2014). The integrative role of the sigh in psychology, physiology, pathology, and neurobiology. Progress in brain research, 209, 91–129.

Jon Patrick Hatcher, M.A., is the author of 101 Ways to Conquer Teen Anxiety and Anxiety Hacks for an Uncertain World.

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The thing about anxiety is that it doesn’t always listen to reason. If you’re vaccinated and still worried about getting on a plane, it might not be a matter of waiting for the right reassurance from the Centers for Disease Control and Prevention or other experts. You might look for help dealing with the anxiety itself.

“Anxiety is a physical, somatic thing that's taking place — not a reasonable reaction to epidemiological data,” says Jay Michaelson, an editor at mindfulness meditation app Ten Percent Happier. “There's no point in trying to argue the fears away.”

Air travel anxiety isn’t a new phenomenon caused by the COVID-19 pandemic, but the past year has undoubtedly exacerbated it for many. And even once-cavalier flyers may be experiencing it for the first time. Whether you’re made slightly uncomfortable by the idea of crowding back into a flying tube, or completely paralyzed with fear, here are some simple steps you can take to manage your in-flight anxiety.

How to help travel anxiety

Don’t fight your fight-or-flight.

Anxiety is an uncomfortable experience, so it can seem natural to want to make it go away. Some travelers take refuge in medication for air travel anxiety or a few glasses of wine to cope with the stress of flying. But this approach carries plenty of downsides, and is unlikely to address the core problem.

Instead, some experts recommend the opposite: leaning into the anxiety itself.

“The most helpful strategy for managing anxiety is, paradoxically, to accept it,” Michaelson says. “Fighting or denying anxiety only makes it stronger, and beating yourself up for having it doesn't work either. So the first step is to just notice that anxiety is present, and accept it — not in the sense of, ‘This is great, I love anxiety!’ But just in the sense of, ‘OK, this is happening.’"

You don’t have to wait until you’re on the plane to start noticing and accepting your anxiety. If you already have travel planned and are starting to feel anxious about it, you can begin working with it in advance. If you wait until you’re overcome with worry at 30,000 feet, the anxiety might be too intense to accept.

Take a (better) deep breath

You might find that simply acknowledging your anxiety reduces it to a manageable level and lets you return to your book or in-flight movie. But if not, what else can you do?

It’s not rocket science: Take a deep breath.

“We all know to ‘take a deep breath’ — and that works,” Michaelson says. “But you can take a better breath. Try lengthening the exhale, relaxing the body as you let go. Try making the four parts of the breath — empty, inhale, full, exhale — equal in length. Say, four seconds each. That's not how we usually breathe, but it can be remarkably effective.”

It might seem counterintuitive to focus on breathing deeply during a pandemic brought on by an airborne virus. But the opposite (taking short, small breaths) is a recipe for anxiety. You don’t have to be a meditator to focus on your breath from time to time in-flight.

Learn the anxiety basics

If you know you’re prone to travel stress, you can take steps beforehand to ensure your body and mind are in better shape to deal with the anxiety in a healthy way. Some ways to proactively manage your anxiety include:

Exercise and stretch. Moving your body can help reduce anxiety, according to a 2019 meta-analysis in the journal Depression & Anxiety. Even some quick yoga the morning before your flight can make a difference.

Get plenty of sleep. This might fall in the so-obvious-it’s-annoying category, but getting a lousy night’s sleep before your flight is unlikely to help you feel more comfortable.

Don’t fuel the worry. You could spend hours worrying about the safety of travel, but it’s unlikely to help. This behavior, called "rumination," will likely only make your anxiety worse, according to a 2013 study in the Journal of Abnormal Psychology. Find the minimum information you need to make a decision, and move on.

The bottom line

On the one hand, it makes sense to be nervous about flying: We’ve lived through a global pandemic caused by a virus that spread through close contact. On the other hand, the CDC and other experts have suggested that most activities, including travel, are safe for vaccinated individuals.

Most of the tips above are about getting out of this circular, paradoxical cycle of anxiety that the mind can spin on indefinitely and focusing on the body and breath.

“Don't fight anxiety,” Michaelson suggests. “And definitely don't fight it on the level of the mind.”

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14 Tips to Survive Travel Anxiety and Enjoy Your Trip

Use these strategies to calm your mind as a traveler with anxiety.

This article is based on reporting that features expert sources.

How to Survive Travel Anxiety

Anxiety is the most common mental illness in America, affecting about 40 million people, or more than 10% of the population, according to figures from the Anxiety and Depression Association of America. Anxiety can occur in any number of settings – day-to-day worries and generalized anxiety disorder are common. But it can also result from more specific, short-term reasons, such as getting ready for a big trip.

Getty Images

As with other types of anxiety , “when we talk about travel anxiety, it’s important to understand that it’s real," says Dr. Indra Cidambi, the medical director at the Center for Network Therapy, who’s double board-certified in general psychiatry and addiction medicine. Learn how to implement the following tips into your travel prep plans.

Tips to Ease Travel Anxiety

Acknowledge your anxiety.
Learn more.
Make a plan.
Write a list.
Bring light, inflight distractions.
Avoid coffee and other stimulants.
Carry a paper lunch bag.
Chew on ice cubes.
Splash your face with cold water.
Eat Ayurvedic spices.
Download a relaxation app.
Try cognitive behavioral therapy.
Consider hypnotherapy.
Discuss medications with your doctor.

Although “most travel is elective and designed to be fun and good, there’s a host of A to Z potential stressors ” you’ll encounter along the way, says Moe Gelbart, a psychologist in private practice and founder of the Thelma McMillen Center for Alcohol and Drug Treatment at Torrance Memorial Medical Center in Torrance, California. “Even though you’re going somewhere fun, you’re going to the airport. You’re leaving your home and pets,” and there’s many niggling, maybe irrational fears that can crop up, such as “the fear that your washing machine is going to break and flood the house,” he says.

These natural concerns can be compounded by where you’re headed. “The father you go from home and the harder it is to get back, the more potential stressors you may experience,” Gelbart says. For example, if you’re leaving a sick relative at home, worries over whether or not they’ll be OK while you’re gone are natural and commonplace. “Leaving our normal, familiar routine and walking into the unknown brings with it a whole set of concerns and problems."

If you’ve ever experienced such anxiety or fears before a trip, you’re not alone. As many as 25% of travelers may feel anxiety before leaving home, says Sanam Hafeez, a psychologist and faculty member at the Columbia University Teacher’s College and the founder and Clinical Director of Comprehensive Consultation Psychological Services, P.C. a neuropsychological, developmental and educational center in Manhattan and Queens. Given that travel industry trade group Airlines for America projects that 257.4 million travelers are expected to fly on U.S. airlines in summer 2019, that means there’s clearly a lot of anxious people wandering around in our airports and other travel hubs.

What Causes Travel Anxiety?

So many different factors can contribute to feelings of anxiety prior to a trip. From a fear of flying to being anxious about leaving behind work or loved ones, there’s a lot of ways our brains can tell us maybe we shouldn’t get on that train, plane, bus or cruise ship. When flying, many people cite getting checked in and going through security at the airport as a major source of anxiety, and “40% of the people who travel also get anxious because of take-offs and landings,” Cidambi says. Concerns surrounding clearing customs and immigration when traveling to a foreign country are also a common source of anxiety. Worries about baggage – whether it will meet weight and size restrictions and turn up at the final destination if checked – can also cause stress.

People with underlying anxiety disorders are at higher risk of developing travel anxiety. If you’re anxious to start with, adding the very real concerns of the unexpected problems that inevitably crop up while traveling can make for an upsetting and potentially debilitating situation.

Strategies for Coping With Anxiety While Traveling

Though travel anxiety can upset even the most well-traveled among us, there are some ways to help tame this potential problem and get back to enjoying your trip.

Acknowledge the anxiety. Gelbart says simply noticing that you’re feeling anxious can force you to pause and think about the situation a little more. “Allow yourself to feel it and own that feeling. Then, remind yourself that the things you’re worried about are, for the most part, not going to occur. And if they do, you’ll be able to handle it.”

Learn more. Hafeez says that many fears are grounded in a lack of understanding or misconceptions. For example, if you have a fear of flying, it could be because you don't know as much about how it works as other modes of transport. "Flying is statistically the safest form of transportation, but is far more mysterious to most than driving a car," she says. But educating yourself about what to expect may "help to ease your fear and take some of your power back."

Make a plan. Rather than endlessly worrying, identify which potential issue is most concerning or most likely to occur and consider how you’d solve that problem, Gelbart says. “Control the things you can control” by making contingency plans.

Write it down. For some people, something as simple as making a long list of everything that needs to be completed or packed before take-off can go a long way toward easing anxiety. Spend a few minutes brainstorming everything, then prioritize the list. As you complete a task, physically cross it off the list. Being able to see tangible progress against what can sometimes seem like an overwhelming list of things to do may help alleviate the anxiety of forgetting something.

Pack your tools. Hafeez recommends bringing an inflight distraction toolkit to keep your mind occupied. “In your carry-on, pack crossword puzzles or coloring books, download books or movies that are light. Do not watch or read anything that includes topics of murder, terrorists, plane crashes, fires, death, or anything that can trigger fear. Anything you are reading, listening to or watching should conjure pleasant thoughts. Distraction is key to staying out of fear/panic.”

Avoid alcohol, caffeine and cigarettes. Caffeine can heighten the jittery feelings that often occur when you’re feeling anxious. Alcohol can blunt your senses. So even if it might feel like it’s helping, it can slow cognition and dehydrate you – both situations you want to avoid when traveling.

Carry a brown paper bag. Those lunch sacks from your school days can also serve an important purpose in calming you down in a hurry if you start having a panic attack , Cidambi says. “Sit down and cover the nose and the mouth like an oxygen mask and start counting backwards from 100,” while breathing as slowly and deeply as you can. During a panic attack, breathing becomes shallow, out of the chest. “We need to breathe from the abdominal muscles,” to get a full exchange of carbon dioxide for oxygen in the lungs. But so-called belly breathing requires deeper breaths than what most of us can manage in the throes of a panic attack. Breathing into a paper bag can help restore deeper, slower belly breathing, and counting backwards acts as a distraction that can further induce calm because it requires you to focus on something other than the panic you’re feeling. In addition, breathing in air you’ve already expelled into the bag will increase levels of carbon dioxide in the body. This helps reverse the effects of hyperventilation and restores the balance of carbon dioxide and oxygen in the blood.

Chew on some ice cubes. If the paper bag trick isn’t convenient, Cidambi recommends biting on an ice cube to help focus your energy and give you a means of releasing tension.

Splash cold water on your face. A classic way of calming yourself in the midst of a panic attack is to splash your face with cold water. Research has shown that immersing the face in cold water stimulates the vagus nerve, part of the parasympathetic system . This system controls aspects of breathing and heart rate, and when the body senses cold water on the face, it reduces your heart rate and speed of breathing significantly in anticipation of being underwater and unable to access air.

Eat well. Cidambi adds that in Ayurvedic medicine , an alternative form of treatment that has its roots in ancient Indian teachings about the connection between the mind and body, cinnamon, ginger and cumin are thought to help calm your nerves. Though she says more research is needed to fully understand whether adding spices such as cinnamon to the diet can make a difference in alleviating symptoms of anxiety, it has its backers and few side effects. Using diet to control anxiety takes longer than popping a pill, but it might be a better option. “Going for a quick fix or leaning on a pill, that’s not the way to go,” she says. Instead, take care of yourself for the long term by making sure you’re getting adequate rest and eating right in the days and weeks leading up to a big journey.

Download a relaxation app. Even just a few minutes of relaxation or meditation can help bring down your heart rate and blood pressure and quell anxiety. There are many apps available that can help with relaxation, “and when it’s right at the tips of your fingers in your cell phone, you can use it when you’re feeling nervous or anxious.” Calming yourself is a skill that can be learned.

Seek cognitive behavioral therapy . CBT is a term used to describe talk therapy, and it can have a powerful effect on how you react to stressful situations. Though it’s definitely not a quick fix, CBT can help you reframe how you think about traveling, and make you more able to cope with the unexpected problems you’ll face on the road by providing you with healthy coping mechanisms. “If you change your thoughts, you can change your response and behavior,” Hafeez says.

Consider undergoing hypnotherapy. If you’re really fearful, consider attending a fear of flying clinic or undergoing hypnotherapy , Hafeez says. These intensive strategies can help you cope with your phobia. “To conquer your fear, you must address it. Hypnosis finds out what triggers that fear in your subconscious. Over time, a hypnotist helps to reprogram the mind so that you are no longer afraid. Your mind relearns positive truths about flying. As a result, you can escape from your long-held fear.”

Ask your doctor about medications. When all other non-pharmacological approaches have failed, it may be time to consider getting a prescription for an anti-anxiety medication . Hafeez says a group of drugs called benzodiazepines, which include clonazepam (Klonopin) and lorazepam (Ativan), “work very quickly to calm intense anxiety or panic.” However, “these medications are habit-forming, so it is best to use them only in extreme situations of panic when you are faced with a phobic situation. And remember not to mix them with alcohol.” Gelbart says he’s seen some patients who never actually use the medication; they’re simply comforted by the fact that there’s a pill in their pocket if they really need it.

Is It OK to Talk to Yourself?

The U.S. News Health team delivers accurate information about health, nutrition and fitness, as well as in-depth medical condition guides. All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. To learn more about how we keep our content accurate and trustworthy, read our editorial guidelines .

Cidambi is a psychiatrist and medical director at the Center for Network Therapy in Middlesex, New Jersey

Gelbart is director of behavioral health at Torrance Memorial Medical Center in Torrance, California.

Tags: anxiety , Travel , mental health

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How to Manage Travel Anxiety in a Crowded Airport

By Seraphina Seow

How to Mentally Prepare to Be in a Crowded Airport or Plane Again

Even before the pandemic, being in an airport or airplane was never particularly relaxing. And as air travel resumes on a large scale this summer , it might feel even more stressful and unfamiliar.

In fact, the amount of stimulation in an airport is likely to exceed what you have experienced for the past year, so could be overwhelming, says Maryam Kia-Keating , a clinical psychologist and a professor at the University of California, Santa Barbara. “People [right now] have their routine of places they go to that are close to home, so there’s less variety in the places we go,” she says.

On top of this, COVID-19 has changed the look and general routine of airports , making it potentially more difficult to ease back in, says Jennifer Yeh, a licensed psychotherapist with Seattle Anxiety Specialists . Pre-pandemic, you were already required to read multiple instructions on the go, provide mandatory information to pass through checkpoints, and figure out how to get to terminals and boarding gates. COVID-19 rules and processes pile onto this list of mental demands.

“When we have multiple demands on our attention and cognitive ability, it cognitively depletes you, and you start losing your energy," Kia-Keating says.

There's also the fact that you will be in a sea of strangers after more than a year of limited contact with those outside your social circle, and in a situation where you need to achieve a goal in a demanding environment, according to Kia-Keating. This can increase your irritability as you wait in long lines, grab a coffee, or sit at a boarding gate around people who may do things like cough and sneeze. “There may be a lot more stress related to meeting these basic needs because you don't want to carry some germ with you, especially if you're visiting loved ones, and if you’ve avoided getting COVID-19 after all of this time, you don't want it now,” she says.

How can you mentally prepare to be in an airport and airplane again?

Though entering these less-familiar and crowded places has the potential to spike stress levels, experts say there are ways to regulate your emotions and travel anxiety before you even catch a cab to the airport.

As you read these recommendations, Yeh says it is important to keep in mind that they may not be helpful if you have a specific type of anxiety disorder, like obsessive compulsive disorder, panic disorder, or agoraphobia. In these cases, seeking input from a cognitive behavioral therapist is a necessary first step.

Start practicing good mental health hygiene before the trip

“You wouldn't expect your body to be able to deadlift 200 pounds all of a sudden," Yeh says. "So why do we expect our brains to infer this [airport and plane] scenario of a lot of unknowns and uncertainty and novelty and triggers, and still keep its cool and its ability to regulate, especially when some of us are wired for more anxiety or more threat detection or sensitivity?”

To build up your ability to cope with stressors, start supporting your mental health once you’ve booked your trip , or even prior to this. Incorporate some of the following supportive activities, such as eating nutritious foods, doing exercise you enjoy, practicing self-care, scheduling in regular leisure activities, connecting with loved ones (in a COVID-safe manner, of course), and spending time outside to soak up sunlight.

At least a few days prior to the trip to the airport, pack what you can of your suitcase and carry-on , recommends Kia-Keating. Read up on the things you’re not allowed to bring on the plane. This can reduce your travel anxiety and stress ahead of time and help take some load off on the travel day.

Rehearse going through an airport

Kia-Keating suggests mentally stepping through the processes beginning from when you enter an airport until you board a plane, so you’re prepared for the “unusual” requirements, like removing your face mask when showing your driver’s license with your boarding pass or removing your shoes at the security screen.

Thinking through these processes in advance, you can pack and plan to ensure they are smoothly carried out. For example, you can put your identification documents in an easily accessible compartment of your carry-on, or choose shoes with minimal laces .

Practice safe risk taking before the trip

Before the travel day, Yeh suggests finding reasonable and safe ways to nudge yourself to do something you are unfamiliar with, to build resiliency for new environments again. It may look like driving to a section of your town or city you’ve never ventured to, parking at a new location, or grabbing takeaway from a new restaurant . You’re trying to avoid making your visit to the airport or boarding of a plane your first “new experience,” as these places can already be overwhelming and stressful.

Plan for how to meet basic needs

“Being hungry, angry, lonely, and tired are triggers for dysregulation,” says Yeh. When you’re in this kind of headspace, you are less likely to make effective choices when you face a stressor.

Strategize how you can safely meet your basic needs throughout the airport and plane journey. Check if the flight will offer refreshments , and if they don’t, pack a snack like a granola bar, which you can consume quickly and not have to touch directly. Prioritize your sleep leading up to the trip and once you arrive at your destination, knowing you may not get much rest on the travel day.

Stay connected with someone

To combat loneliness and stress, companionship is helpful. Bring a travel buddy if you can, and have a conversation with them before the trip about likely stressors, anticipating how you can be supportive of one another through these, suggests Kia-Keating.

If you’re traveling alone, schedule a call with a virtual travel companion, so they know you may ring if you feel anxious or irritated during your trip.

Finally, remember to cut yourself some slack

It’s been a while since you practiced the skills needed to navigate an airport, so extend compassion toward yourself, and manage your expectations of how it’s going to go, says Kia-Keating. If you mess up and head to the wrong terminal, for example, remind yourself that it is okay, instead of beating yourself up over it.

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How to Calm Anxiety When You're on a Flight

You’re 30,000 feet in the sky, rubbing elbows with complete strangers, a baby fussing three rows ahead and the tops of clouds looking back at you from the nearest window. Nothing could feel less natural than this. Your eyes dart to nearby passengers to see how they’re reacting to what feels like a cruel social experiment on being confined in a tiny, jiggling box at a ridiculously high altitude.

One person, face lit up blue from their smartphone , is laughing at whatever is streaming, another is pensively flipping pages through her half-devoured novel, and the flight attendant is smiling calmly while taking drink orders. Those around you seem at ease, so why does it take every ounce of willpower you have not to freak as your knuckles go numb from the death grip you have on the arm rest?

What Fuels Our Fear of Flying?

According to the National Institute of Mental Health, about 6.5 percent of the U.S. population has aviophobia (a fear of flying), and roughly 25 percent experience some sort of flying-related anxiety.

“Some of the primary reasons some people are afraid to fly are a fear of crashing, a fear of being out of control, a fear of the unknown, a fear of heights, having lost a loved one in a plane crash and feeling claustrophobic,” says Ora Nadrich , a certified mindfulness meditation instructor and life coach. “Also, some people experience an overall sense of discomfort with the entire flying experience: airport procedures, crowds, turbulence, unappetizing food, cramped space and long flights.”

Anxiety is fueled by irrational, worst case scenario thoughts, and confined spaces are breeding grounds for this process.

Unsettling news reports — such as United Airlines personnel violently dragging a passenger off a flight , or American Airlines losing the ashes of a passenger’s daughter — can exacerbate flying fears, as well.

“Anxiety is fueled by irrational, worst case scenario thoughts, and confined spaces are opportunities for anxious thoughts,” explained Dr. Kevin Gilliland , a licensed clinical psychologist and author of Struggle Well, Live Well. He added, “Our anxious thoughts can be so powerful that they even activate our physical systems. That means our breathing becomes shallow, our chest gets tight, our palms get sweaty, we feel nauseated and maybe even lightheaded.”

How to Overcome Your Anxiety

In short: you’re not alone in your fear, and the anxiety you experience leading up to, and while aboard, your flight is very real (even if ultimately unfounded). There are ways to squash those fears, though, and it starts with a deliberate mental shift.

Know the Facts

You’ve probably read through safety statistics, or have at least been told that driving is more dangerous than flying. This is a good start, but the more you educate yourself on these facts, the less your anxiety will be able to creep it. eDreams , a global travel site, points nervous travelers to Federal Aviation Administration (FAA) data that states that there’s a one in 11-million chance of being involved in an airplane accident, and even then, 96 percent of passengers survive airline accidents. Additionally, airplanes undergo extensive safety testing , ranging from wing flexibility to exposure to extreme temperature and beyond. You are truly safer in an airplane than you are in your own home.

There’s a one in 11-million chance of being involved in an airplane accident, and even then, 96 percent of passengers survive.

In addition to reading up on safety statistics, educate yourself on the physics of flying and how planes work, in general. Gilliland says, “Understanding the basics of flying — like the phases of a trip and the sounds that planes make, can help. Without knowledge, anxiety leads us to make up really bad stories.”

Release and Replace Your Thoughts

In addition to educating yourself, you must also work to combat all of those “worst case” thoughts. If you tell yourself the same thing over and over again, you may eventually believe it, which breeds anxiety. To stop the cycle, Nadrich recommended using a technique she calls, “release and replace.”

“You take a thought like, ‘I’m afraid to fly because I think the plane will crash,’ and replace it with something like, ‘I am aware that flying frightens me, but I believe I will be fine and the plane will not crash.’ By doing this exercise repeatedly, you will feel less anxiety because your positive thought will override your negative thought,” she says.

Other positive affirmations could be, “I am safe;” “I am fine;” and “I am in good hands.” Anytime you begin to feel afraid, repeat those phrases over and over again in your mind.

Image: A woman reads a book on the plane

Distract Yourself

Even if your flight is only an hour long, that’s a good chunk of time to sit, stew and work yourself up into a panic. Prior to departing, create a feasible checklist of things you want to accomplish while up in the air, and then work diligently to check those items off. Maybe you want to read a chapter of your book, brainstorm birthday gift ideas, write those thank-you notes you’ve been putting off, work on a business project or organize images on your phone or computer.

Another way to distract yourself is to use a tool Nadrich calls a “visualization.”

“Imagine yourself somewhere that is picturesque and beautiful, either a place or country you have been to that you loved, or somewhere you would like to go. By seeing yourself somewhere that calms, soothes or pleases you – and allowing yourself to be fully there — it will begin to relax you and reduce anxiety in your body,” explained Nadrich.

Mental Health Your 7-Step Guide to Navigating Social Anxiety at a Networking Event

Visualization is a powerful tool to have in your back pocket: Research conducted by Dr. Elisha Goldstein showed that those who spent five minutes a day practicing a guided meditation exercise similar to the one above reported significantly reduced stress levels and enhanced feelings of well-being. You might even consider downloading a meditation app with guided imagery tracks on your phone to turn on during especially tense times like takeoff and turbulence.

Focus on Your Breathing

If you’re up in the air and you begin to feel panicked, redirect your thoughts to your breathing. “Anxiety often leads us to breathe shallowly and rapidly,” says Gilliland. “Slow, big breaths can help us relax the body, and the mind usually follows.”

Nadrich recommended breathing in through your nose for two counts, holding for two counts, gently exhaling for four counts, and then holding for one count. Repeat five to 10 times. Deliberate breathing puts you in control of your body and your mind, allowing you to be the observer instead of the reactor.

According to The American Institute of Stress , "deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness." Focusing on your breath also shifts your focus from your mind to your body, which can help quiet racing thoughts.

Giving yourself more control over the entire flying experience requires practice and deliberate effort. But if you follow this advice, you’re on your way to calmer skies.

Conquer Airplane Travel Anxiety: Soar Through the Skies Fearlessly

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Do you dread boarding a plane because of the anxiety that comes with it? You’re not alone. In fact, airplane travel anxiety is a common problem that affects millions of people. But fear not! In this article, we’ll explore effective techniques and strategies to help you conquer your aviophobia and enjoy the wonders of air travel. Ready for takeoff?

TL;DR: Quick Takeaways

6.5% of the US population suffers from aviophobia
Exposure therapy can be highly effective in reducing fear of flying
Practical tips and coping strategies for in-flight anxiety management
Personal experiences and insider tips from Flora Goodwin, experienced travel journalist

You should also check out: Airplane green travel tips

Don't let airplane travel anxiety keep you grounded

Understanding Airplane Travel Anxiety: The Facts and Figures

According to the National Institute of Mental Health, approximately 6.5% of the US population suffers from aviophobia , or a fear of flying. As Dr. Martin Seif, a clinical psychologist and expert in anxiety disorders, states, “The fear of flying is a common phobia, and it can be debilitating for those who experience it. However, with the right tools and techniques, it is possible to overcome this fear and enjoy the benefits of air travel.”

Exposure Therapy: A Proven Path to Fearless Flying

A study conducted by the University of California found that exposure therapy, a type of cognitive-behavioral therapy that involves gradually exposing individuals to their fear in a controlled environment, was effective in reducing fear of flying in 93% of participants. This technique can be a game-changer for those struggling with airplane travel anxiety.

Flora’s Secret Arsenal: Practical Tips for In-Flight Anxiety Management

As an experienced travel journalist who once struggled with aviophobia, I’ve learned a thing or two about managing anxiety while flying. Here are my tried-and-tested tips for keeping airplane travel anxiety at bay:

Prepare in advance: Familiarize yourself with the flight, aircraft, and boarding process. Knowledge is power!
Practice relaxation techniques: Deep breathing, progressive muscle relaxation, and mindfulness can help calm your nerves.
Stay occupied: Bring books, puzzles, or movies to keep your mind occupied and distracted from anxiety.
Share your fears: Inform the flight crew of your anxiety. They’re trained to help and support passengers in distress.

Challenging Assumptions: Unconventional Approaches to Overcome Airplane Travel Anxiety

There’s no one-size-fits-all solution to conquering airplane travel anxiety, but exploring uncommon angles and approaches can help. For example, some people find comfort in learning about the mechanics of flying or attending a fear-of-flying support group. Find what works for you and embrace it!

Alternative Therapies for Airplane Travel Anxiety

In addition to exposure therapy and cognitive-behavioral techniques, there are alternative therapies that have proven beneficial for some individuals facing airplane travel anxiety. Here’s a look at some options worth considering:

Aromatherapy

Essential oils are known for their calming and soothing properties. Bringing a small bottle of lavender, chamomile, or ylang-ylang oil can help reduce anxiety during flights. Apply a few drops to your wrists, temples, or a cotton ball , and breathe in the scent to feel more relaxed.

Acupressure

Acupressure is an ancient Chinese technique that involves applying pressure to specific points on the body to relieve stress and anxiety. One popular acupressure point for anxiety relief is the “Nei Guan” point, located on the inner forearm. Applying pressure to this point can help calm your nerves before and during a flight.

Hypnotherapy

Some individuals find relief from airplane travel anxiety through hypnotherapy. Hypnotherapists can help you access your subconscious mind and replace negative thought patterns with positive, calming suggestions , potentially easing your fear of flying.

Herbal Remedies

Natural supplements like valerian root, passionflower, or kava kava can be used to promote relaxation and alleviate anxiety. However, consult with a healthcare professional before using herbal remedies, as they may interact with medications or have side effects.

Creating a Relaxing In-Flight Environment

Creating a comfortable and relaxing environment during your flight can significantly reduce anxiety. Here are some suggestions to enhance your in-flight experience:

Choose the right seat: Opt for a seat in the front of the plane, where turbulence is generally less noticeable, or by the window for a sense of control and a view of the horizon.
Dress comfortably: Wear loose, comfortable clothing and layers to adjust to temperature changes during the flight.
Hydrate and eat well: Drink plenty of water and eat light, healthy meals to prevent dehydration and discomfort.
Listen to calming music or podcasts: Prepare a playlist of soothing music or calming podcasts to help you relax during the flight.

A Personal Conclusion from Flora Goodwin

Overcoming airplane travel anxiety is a journey, not a destination. With patience, determination, and the right techniques, you can conquer your fear and embrace the incredible adventures that await you in the sky. So strap in and prepare for takeoff – the world is waiting!

Final Thoughts: Embrace the Adventure

Overcoming airplane travel anxiety may seem daunting, but with determination, patience, and the right tools, it is possible to conquer your fears and enjoy the thrill of air travel. By understanding the root of your anxiety, adopting effective coping strategies, and exploring unconventional approaches, you can embark on a journey toward fearless flying.

Remember that the process of overcoming airplane travel anxiety is unique to each individual. Don’t be afraid to explore different techniques, seek professional help, or ask for support from friends, family, or airline staff. By facing your fears head-on and embracing the adventure, you’ll unlock the opportunity to explore the world and create unforgettable memories.

So, buckle up and get ready to conquer airplane travel anxiety, one flight at a time. With each successful trip, you’ll grow more confident and excited about the incredible experiences that await you in the skies. Happy travels

FAQs: Frequently Asked Questions About Airplane Travel Anxiety

What causes airplane travel anxiety? Airplane travel anxiety can stem from various factors, such as fear of heights, claustrophobia, fear of turbulence, or loss of control. It can also be triggered by traumatic past experiences or negative news about air travel incidents.
Can medication help manage airplane travel anxiety? Yes, some medications, such as anti-anxiety drugs or sedatives, can help manage anxiety during flights. However, it’s essential to consult a healthcare professional before taking any medication and consider potential side effects and interactions.
What can I do to prevent panic attacks during flights? Preventing panic attacks during flights involves recognizing the early signs of anxiety and implementing coping strategies, such as deep breathing exercises, progressive muscle relaxation, or engaging in a distracting activity.
Are there any specific airlines or services that cater to people with airplane travel anxiety? Some airlines offer programs and services for passengers with flying anxiety, such as pre-flight courses, guided meditation, or support from flight attendants. Research and choose an airline that best accommodates your needs.
How can I make the most of exposure therapy for airplane travel anxiety? Exposure therapy can be conducted with a licensed therapist, who will create a personalized treatment plan. You can also practice self-guided exposure therapy by gradually exposing yourself to flying-related stimuli and confronting your fears in a controlled environment.
Can virtual reality (VR) technology help with airplane travel anxiety? Yes, some studies suggest that VR technology can be an effective tool for exposure therapy, simulating flying experiences in a controlled environment to help individuals confront and manage their anxiety.
Do airlines offer any accommodations for passengers with anxiety? Many airlines are understanding and accommodating of passengers with anxiety. Inform the airline of your condition during booking or check-in, and they may offer additional support, such as early boarding or reassurance from the flight crew.
Can I bring a support animal on a flight to help with my anxiety? Rules and regulations regarding support animals on flights vary by airline and destination. Check with your airline before booking to understand their policy and ensure a smooth travel experience.

Also check out: Airplane ear remedies

Sources and Further Reading

Seif, M., & Winston, S. (n.d.). Fear of Flying: Symptoms, Causes, and Treatment .

Anxiety and Depression Association of America. (n.d.). Treatment for Specific Phobias and Panic Disorder .

This post is also available in: English Deutsch

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Travel Tips

7 Travel Anxiety Tips to Ease Stress, According to a Psychiatrist

These seven tips can help calm travel anxiety.

Travel is a gift. It makes us more connected to the world, can inspire us in ways we never imagined, and helps us bond with loved ones along the way. It can also leave us rather frazzled with anxiety.

Travel anxiety is nothing to be ashamed of, and if you have it, you’re far from alone. According to WebMD , some 18% of the U.S. population has an anxiety disorder.

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“Travel can be really stress-inducing because so many things are outside of your control,” Dr. Nina Vasan, chief medical officer at Real and professor at Stanford, shared with Travel + Leisure . “From weather and mechanical delays to traffic and lost bags, there are a lot of stressors that you can’t necessarily plan for or solve. Things that happen while you’re traveling can also have huge impacts on your day or life.”

There are, however, a few tools you can add to your mental health arsenal to help. Here are seven travel anxiety tips to help ease stress on your next trip.

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Pack an item that brings you joy.

If you’re prone to travel anxiety, Vasan suggests packing one item that makes you feel happier, no matter what that is.

“Think of a few things to bring with you to make it a joyful or calming experience. This is different for everyone,” Vasan shared. “For example, think of things you enjoy: a new book, a new TV show you’ve wanted to watch, a podcast, or something to entertain you that will make travel more fun.”

Channel nervous energy.

Feeling out of control? Find something to distract you — specifically, something to distract your hands.

“Find something you can do with your hands to channel nervous energy, like knitting, coloring, needlepoint, writing letters or postcards, and journaling. This allows you to be creative and use the time you’re spending in transit in a way that is fulfilling and can make it feel less stressful,” Vasan said.

Plan your meals.

Vasan said you shouldn’t leave anything up to chance, including your meals.

“Food can be a stressor for a variety of reasons. Maybe you’re hungry in transit. Or maybe you don’t see any food options you like,” Vasan said. “Think ahead about what you want to be eating and plan accordingly. Maybe that means packing food for the trip. Or if you’re planning to eat out, think ahead to what you might find satisfying.”

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Give yourself extra time.

The last thing you want to do is pile on more stress by being late. So, Vasan said, it’s good to pad in extra time while in transit.

“The travel experience has become much more stressful lately, especially airline travel. Give yourself extra time to plan ahead for any delays or things that might unexpectedly happen. Having the extra buffer time will make your travel feel much less stressful,” Vasan said. If you end up with too much extra time, find something to do – like catching up with a friend or loved one or walking around the train terminal or airport.

Try calming breathing techniques.

What is one thing you can do anywhere, at any time? Take a deep breath.

“Deep breathing, mindfulness, and meditation are absolutely fantastic,” Vasan said. “I like diaphragmatic breathing to ease anxiety and stress. It is a deeper style of breathing, and I think that physical component can be really useful in releasing stress.”

And move your body.

Another way to get your body prepared for stress-free travel is to move a little.

“Physical movement is incredibly helpful in reducing stress. Adding just five minutes here and there can be really helpful,” Vasan shared. “Maybe it is taking the stairs instead of the elevator or power walking around the airport terminal during your layover. Movements can be a game-changer.”

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Have a backup plan.

One more way to reduce your chances of running into any travel stress is to always have a backup plan so you’re never left out in the cold.

“Contingency planning ahead of time can be helpful when it comes to work and family responsibilities,” Vasan added. “Before you start traveling, think ahead – if your return flight home gets canceled, what are you going to do? Having a ‘crisis plan’ in place can decrease anxiety because you already know what you’re going to do.”

And don’t be afraid to ask for professional help.

Still feeling overwhelmed? Ask for help.

“If it is at the level where your stress is prohibiting you from traveling, or you notice the stress so much that it is getting in the way of you having a good experience while traveling, I think that means it is hitting the level where a professional can help.” So go ahead and make an appointment with your therapist (or check out the online services at Real ) to get over any hurdles so you can focus on having the best travel experience of your life instead.

Mental Health

Scared to fly? An air travel anxiety expert shares this advice

Around 5 a.m. on a recent Saturday, I found myself at the whims of a drug-sniffing dog at the Minneapolis-St. Paul airport. Uncaffeinated and foggy from a sleepless night, my mind suddenly ticker-taped through a list of newly acquired air travel anxieties.

My carry-on and I cleared the detection dog without issue: I wasn’t carrying contraband, and had absolutely no rational reason to fear TSA’s nosiest employees.

But somewhere between the recent news about an off-duty pilot who tried to shut off an Everett flight’s engines , and stories about widespread air traffic control lapses , fresh fears about air travel had invaded my psyche.

Getting to the gate on time came with its own stress. But why was I racing, anyway? Hurtling toward a gate just to hurtle at 35,000 feet toward home suddenly made me feel sick. My meticulous packing skills wouldn’t save me from a midflight emergency, I thought. Nor would a carefully curated set of mindfulness techniques. Onboard, my seat belt clicked and tightened, I fidgeted until we landed (safely) on Sea-Tac tarmac.

Then came the blowout . Last week, a gaping hole opened in a Boeing 737 MAX 9’s fuselage as it ascended above a neighborhood in Portland. What came next: an emergency landing, a nationwide grounding of more than 150 jets, and a personal, internal panic that’s become a lot louder than the logical part of my brain reminding me that air travel is safe.

Fear of flying is nothing new. But with another big airline safety failure — and an upcoming work trip to the East Coast — I wondered about the origins of stress, fear and air travel, and what, realistically, we can do about it.

I turned to University of Washington psychologist Jonathan Bricker, who more than 25 years ago became one of the earliest researchers to study air travel anxieties . Read on for a condensed and lightly edited version of our conversation.

We’d like to hear from you.

The Mental Health Project team is listening. We’d like to know what questions you have about mental health and which stories you’d suggest we cover.

Get in touch with us at [email protected] .

What’s the difference between air travel stress and fear of flying?

Stress is an umbrella of different emotions. There’s worry, there’s fear, there’s anger. Where that overlaps with fear of flying is that fear of flying is when your demands are so high that the fight or flight response kicks in. That’s leading our heart to race, you get sweaty, you might have dizziness, your vision might change.

The principal symptom across all the different fears people have when they’re flying is a panic reaction. So it’s a special case of stress. Generally people are afraid they may die or be seriously injured in a plane, or they’re afraid of having a panic attack on a plane.

Who is prone to developing a fear of flying?

There is good empirical evidence that people who end up developing a fear of flying, most of them have had some type of stressful life experiences. That could mean that they had air travel stress. They may have experienced trauma in their lives. They may have a history of panic attacks.

What we’re understanding about fear of flying is that there’s a cumulative process. You may have learned this fear of flying vicariously by reading news reports about other plane crashes, and then over time, that can develop into a clinical fear of flying.

How might recent media attention, including passengers’ cellphone photos and videos, influence public fears about air travel?

Travel — because it’s so safe, and because we live in a time of social media — it’s gotten to a point where you can document almost immediately an incident that is survivable.

Now, we’re not dealing so much with the issues of people actually dying, but of people surviving. What that leaves us with is you get to see what it’s like in these tense situations. It can create a lot of very vivid, scary material for people to see. And they see it almost immediately after the incident. And you have survivor stories which are very dramatic.

That can have the potential of making some people really afraid. Even though they’re tremendously positive stories about people surviving, it can also be scary stories about what people had to go through.

The logical part of my brain tells me flying is safe. The news-consuming part of my brain tells me ‘not so fast.’ What kinds of cognitive distortions are at play here?

News is important because we need to know the stories about these (plane incidents). The downside, of course, is that for some vulnerable individuals, these stories can help build that (fear of flying).

People who have a fear of flying know on a logical level that it is safe. That isn’t the issue. What happens when you’re anxious is that you can find the exception. And that’s a distortion.

The nature of anxiety is to be vigilant. Vigilance can mean seeking out information that confirms your distortion, or confirms your view that flying is unsafe. If you’re watching videos or reading stories about airplane crashes, that begins to provide a biased view of how common plane crashes are or how dangerous planes are.

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What happens with people who get anxious is that that ability to see danger is heightened. This ability that allows us to survive is also that ability that leads us to be afraid.

You’ve researched flight-related stressors. In the decades since your initial study, what sort of practical changes have you noticed about the ways airlines and airports handle air travelers and their stress?

Almost never have airlines been interested in helping passengers cope with their anxiety. Instead, they have taken more of a structural approach by trying to change the environment, as opposed to trying to help the person. They’ve created greater efficiencies for boarding. They have certainly improved the training of in-flight personnel on how to de-escalate situations.

But I would say the conditions that can lead to stress haven’t changed. Planes are still crowded. There are just the minimum number of flights to serve various routes to maximize revenue. Most programs for treating fear of flying that were run by airlines don’t run anymore. There are offshoots run by psychologists or retired pilots, completely separate from the airlines.

Why is that?

Airlines want to portray the pleasure of flying, or the incentives for flying, like getting free flights if you use their credit cards or fly with them more.

The idea of offering messaging on the fear of flying runs counter to that branding. Taking you places, saving you money and rewarding your loyalty. Those sorts of threads don’t fit within the box of being afraid.

In a 2000 interview in The New York Times, you talked about air travel as an “authoritarian environment” where travelers have very little control. What is within a travelers’ control?

Perception of control directly influences your ability to cope with stress, and flying is no different. What I think is helpful for a traveler is to know what you can change and to accept what you cannot. The airlines and the airports, they’re going to throw all kinds of things (at you) that you have to do. They’re going to make you take your shoes off, or they’re going to make you raise your hands as you go through the security.

One thing that is always (within) travelers’ control is how they react. What they’re afraid of is not crashing. They’re afraid of the thought of crashing. This is an important distinction. Learning how you respond to the thought is in your control. I’ve used the metaphor of a carry-on bag. Imagine that your anxiety is a carry-on bag. What you can control is what you put in that mental carry-on bag.

What kinds of behavior changes are proven to help ease air travel anxieties?

If you can change your situation, you should. One example is to not sit in the hold room where the plane is about to board. This is a fairly tense environment. You have a lot of people vying to get on first. What I suggest is travelers try to sit in the next hold room or across from the hold room. There’s a little more space around them and you can still hear the announcements and see if people are boarding.

When you’re actually on a plane, to be able to manage your own anxieties, bring a recording of a meditation. Once you’re seated, you can just tune out what’s going on around you and not get so caught up into the triggers for anxiety.

Takeoff and landing are the two phases of a flight that generally bring people the most anxiety. Those are good times to listen to something like that. It’s calming for the anxious flyer.

The opinions expressed in reader comments are those of the author only and do not reflect the opinions of The Seattle Times.

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What Is Travel Anxiety, and What Can You Do About It?

Experts say ignoring your stress only makes it worse. here’s what you can do.

Jaimie Seaton,

When returning home from a trip to the Bahamas for my 40th birthday, I found myself on a small prop plane, violently bouncing and bumping through a thunderstorm in pitch darkness. My husband and daughter were at the back of the plane and I was in the front with my toddler son. At a certain point, I became so convinced that the plane was going down that I asked the woman across the aisle to take care of my son if I had a panic attack .

We landed safely, but I’ve had travel anxiety, including fear of flying, ever since. I’ve continued to fly, but instead of sitting by the window and marveling at the experience, I sit on the aisle and pretend I’m not in an airplane. I imagine I’m being magically whisked to my destination. Before takeoff, I listen to a book, and during takeoff, I close my eyes, breathe deeply and focus on my destination .

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I’m not alone. Travel anxiety and fear of flying are common, says Lisa Wilson, a licensed independent clinical social worker and associate at the Center for Travel Anxiety in Washington, D.C. About 25 million adults in the U.S. have a fear of flying, and about 40 million Americans are living with an anxiety disorder, according to the Cleveland Clinic.

Travel anxiety refers to a feeling of worry or fear around traveling. It can happen before you go or while you’re traveling. Some people develop travel anxiety after a specific event; others can’t identify a cause. You may have traveled by car, train or plane for decades without concern and suddenly develop a sense of panic or anxiety , Wilson says.

When that occurs, she says it’s best to address the anxiety instead of pretending it’s not happening.

Wilson says the symptoms of travel anxiety are distinctive to the person rather than the form of travel. They tend to be the physiological symptoms associated with the fight-or-flight response, “because fundamentally, what we’re talking about in terms of panic or anxiety, we’re talking about the body’s response to a perceived threat,” she says.

These symptoms can include a rapid heart rate, tension in the shoulders or elsewhere in the body, sweating, nausea, a feeling that you can’t breathe, pressure in the head and an irresistible urge to move your limbs. Symptoms can range from mild to severe, and travel anxiety overall can stop you from making plans and traveling altogether.

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Address the anxiety

“If you notice that [you] are making decisions based on [your] anxiety, it’s time to get help,” says Wilson. She adds that you don’t have to wait until your travel anxiety is affecting your plans. If you’re starting to feel discomfort about travel, that’s a good time to reach out for help too.

Jonathan Bricker, a University of Washington psychologist who has studied the fear of flying for more than 20 years, says aviophobia is a hodgepodge of different phobias that converge on an airplane. There are people who are afraid of dying in a plane crash, those who are claustrophobic and those who fear having a panic attack and not being able to escape or get help (agoraphobia). He adds that it’s very common for people to have more than one disorder.

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Bricker, who treats people for aviophobia, advises making a flight plan (see sidebar) so you — not the airports or airlines — are in charge of your travel. He also says to face your fears and recommends looking at YouTube videos of people taking ordinary flights (avoid incident or crash videos). “The goal is to open up, be open to the fact that you’re going to have … these physical reactions … and to let them just come and go,” Bricker says.

Wilson advises being attentive to the experience of anxiety and responding quickly before it gets out of control by utilizing supports such as deep breathing, yoga, meditation, and listening to podcasts and books to return to a state of calm. She advises figuring out what methods work best for you and using them during the trip.

A recent study on stress found that a majority of people age 45 and older ignore and/or downplay their stress. This can make travel and flight anxiety worse, says Wilson, because they’re layering avoidance on top of the stress. So you need to dissolve the avoidance to remove the stress .

“The key is getting effective help to address the concern and get back out there and get to the places and the people [you] love,” Wilson says.

Making a flight plan

Here are tips from Jonathan Bricker, a psychologist who specializes in air travel anxiety, that can help if you have a fear of flying.

1. Identify why you are traveling. What makes it matter to you? Is it seeing family or friends you care about? Is it traveling with someone who matters to you? Is it seeing places in the world you are curious about?

2. Do meaningful activities while you’re traveling. Rather than just avoid the experience of airports and planes, explore the airport, read an informative book, listen to a podcast or watch an interesting movie . Do it because you want to, not to distract yourself from your anxiety about flying.

3. Breathe. Breathe in one full breath. Hold it for three seconds. Release it all the way. Then hold for three seconds. Repeat this cycle three times.

4. Repeat one word. Before you leave for the airport, take the scary thought (e.g., “crash”) and repeat the word aloud for 90 seconds. Repeat three times. Notice how the word loses its power and meaning over time.

5. Don’t drink. The anxiety will rebound after the alcohol wears off.

6. Try talking to an exposure therapist. Do this at least two months before your flight to gradually confront your fears.

7. Try virtual reality. Work with a therapist who provides virtual reality therapy for fear of flying.

8. Consider medication. If you must use medication, use only a fast-acting anxiety drug at a low dose, once, and only under your physician’s prescription. This is not a long-term solution, just a way to get you on the plane and on your way.

Jaimie Seaton has lived in and reported from South Africa, the Netherlands, Singapore and Thailand. She’s written on travel for Skift, The Independent and CNN.

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Panic Attacks on Planes

Air travel has become an increasingly available, affordable, standard, and convenient way to reach destinations worldwide in the last two decades. With this development, those prone to high anxiety in situations involving heights, enclosed and crowded spaces, or maybe even general social situations would find air travel particularly challenging and triggering.

Signs of an anxiety/panic attack on a plane

A major factor in taking preventative measures toward an anxiety attack is being aware of what one would feel like from its initial onset. While there may be variations between each person, the general signs according to the Diagnostic and Statistical Manual of Mental Disorders include four (or more) of the following:

Palpitations, pounding heart, or accelerated heart rate
Trembling or shaking
Sensations of shortness of breath or smothering
Feeling of choking
Chest pain or discomfort
Nausea or abdominal distress
Feeling dizzy, unsteady, lightheaded, or faint
Derealization (feelings of unreality) or depersonalization (being detached from oneself)
Fear of losing control or “going crazy”
Fear of dying
Paresthesias (numbness or tingling sensation)
Chills or hot flushes.

Triggers to prepare for

An aircraft could serve as the perfect cocktail of several triggers for a number of different phobias. Gaining self-awareness of your psychological and physiological responses to certain triggers would help in better preparing for your upcoming journey.

Acrophobia is the fear of heights and can trigger an anxiety response when faced with situations involving heights. The best way to manage symptoms would be to

use a distraction
change your line of sight to something stationary in front of you (e.g. focusing on a movie)
use mindfulness relaxation.

Agoraphobia is an intense fear of an impending attack or situation in which the person has no escape while claustrophobia is a fear of enclosed spaces. Both can be triggered by being in crowded and enclosed spaces. Ways to manage symptoms include:

developing relaxation techniques
cognitive reframing with professional help
lifestyle changes , such as cutting out or reducing coffee and alcohol intake, getting exercise, and improving sleep.

Mysophobia or ‘germophobia’ is an intense fear of germs, dirt, and/or contamination. Since the pandemic, we have noticed a drastic increase in anxiety relating to germs, viruses, bacteria, and contamination. Managing symptoms of mysophobia is an ongoing process that includes

professional help and exposure therapy
lifestyle changes and seeking support
learning and developing relaxation techniques that suit you.

There are variations in the types of phobias, and you may not meet the criteria of a full-fledged phobia to feel the intensity of an anxiety attack related to flying. The main strategy common to managing all symptoms and triggers is to prepare ahead of time. The first step in understanding how to prepare is knowing what to prepare for.

Flying with anxiety or panic attacks

The onset of an anxiety/panic attack can be due to numerous reasons that you may or/not be able to predict. It is important to be self-aware of your physiological responses to situations around flying and more so, your mindset before and during the experience.

Try exposure therapy

As you anticipate an upcoming flight, engaging in exposure therapy with professional help, or self-learning may help you better prepare for your journey. Exposure therapy consists of skills designed to gradually desensitize your fears and anxieties toward a trigger, which would be in this case, being in an airplane.

Ask your doctor about medication

Consulting a doctor or psychiatrist could help assess your need for medications that would mitigate the intensity of anxiety symptoms. Medication may also make it easier to engage in other de-escalation techniques.

Mindfulness breathing techniques

You could practice mindfulness breathing techniques before and during your journey. Specific techniques include color breathing, progressive muscle relaxation, and visualization of a safe place.

Color breathing is a relaxation grounding technique in which you visualize a ‘color balloon’ in your abdomen expanding throughout your body as you breathe. It helps in being aware and controlling physiological sensations, while being able to bring yourself to the here and now.

Progressive muscle relaxation is a great technique to gain awareness of and actively relax your body. This skill progressively targets muscle group,s tensing and relaxing parts of your body from head to toe, while maintaining rhythmic breathing.

These skills are effective in stress management and grounding oneself during an episode of high anxiety.

Visualization

Several days before your journey, you could engage in visualizing what the experience would be like. Visualization helps in the anticipation and preparation of what to expect. A study conducted in 2003 found that visualization through virtual reality as a treatment for aviophobia was effective even three years post-treatment.

What happens if you freak out on a plane

There is no appropriate or convenient time for the onset of an anxiety attack, and you can only do so much preparation prior to its onset. If you feel your anxiety levels escalating, it is important to listen to what your body is telling you.

Have a calming playlist

The saying “music is an escape,” bears quite some truth in that focusing your emotions on music could help channel your thoughts into that less anxiety-provoking. It offers a distraction and could be a supplement to visualizing a safe place to help calm your nerves.

Practice mindfulness relaxation

The same skills you would use before your journey can be helpful during it. And since you have already had practice, it would be that much easier! If you prefer guided relaxation/meditation, apps such as Headspace and Calm could provide you with a guided experience.

Distract yourself

Watching a movie, paying attention to conversations around you, reading, listening to music, or playing a game could serve as good distractions from your anxious thoughts. A key factor in this is figuring out which task captivates your attention most effectively.

Like anything else, practice and repeated exposure makes any situation increasingly bearable. As you continue to fly more, your expectations improve in accuracy, hopefully lowering your anxiety and enabling you to find ways to improve your experience.

Written by Shenella Karunaratne , Staff Writer

Fact Checked

Our team of writers and editors rigorously evaluate each article to ensure the information is accurate and exclusively cites reputable sources.

‘The Plane Is Fine’: An Airline Course Looks to Overcome Fear in the Skies

Anxiety when flying might not seem so unreasonable these days, but a British Airways program seeks to reassure the lightly nervous and the abjectly terrified alike.

A man stands in front of a large photograph of a British Airways plane, his hands are before him in a calming gesture and he’s wearing a white shirt with epaulets and a tie.

By Sarah Lyall

No sooner had British Airways Flight 9240 roared into the air over Heathrow Airport than the cabin air was pierced by a sharp, scary noise, like an alarm or a siren. The power surged and then seemed to falter, and the plane became worryingly quiet. (Too quiet?)

Listen to this article with reporter commentary

What was it? Images of catastrophic scenarios — birds, engine failure, parts falling off, total systemic breakdown — pinballed through the passengers’ imaginations as the plane seemed to struggle to find its equilibrium. Unease gripped the cabin. But then a disembodied voice wafted soothingly over the public-address system. “Everything’s normal,” the voice said. “The plane is fine.”

This emotional roller coaster of a flight, a 35-minute loop in the air that started and finished at Heathrow, was the culmination of the airline’s “Flying With Confidence” course , aimed at people who are afraid to fly — the lightly nervous as well as the abjectly terrified.

The course includes a deep dive into the mechanics and operation of an airplane. There’s also a section on how pilots are trained to deal with various scenarios — including cabin depressurization, malfunctioning landing gear, holes in the fuselage and sudden gusts of wind on the runway that force what is called a “go-around” — when a pilot suddenly aborts the landing and sends the plane barreling straight back into the sky. The day ends when the attendees — or at least those who didn’t leave early — board an actual plane for a real-life flight.

As many as 40 percent of all airline passengers have at least mild apprehension about flying, experts say, and people with serious aviophobia fall roughly into two groups. About 20 percent have “an underlying anxiety that manifests as fear of flying,” said Douglas Boyd, an aviation researcher who runs a fear-of-flying course in Houston . Another 70 to 75 percent, he said, “think that something bad will happen to the plane — there will be a fire, the engine will fall off, the pilot is drunk, it’s going to crash.” (The rest have a hybrid of worries.)

Flying is objectively low-risk, and 2023 was the safest year for jet travel ever, according to the International Air Transport Association . But fear of flying hardly seems irrational, what with reports of aircraft malfunctions, overworked air traffic controllers and the sense that climate change is making turbulence worse .

For instance: On Jan. 5, a door plug — a door-sized panel on the side of an aircraft — blew off the fuselage of an Alaska Airlines jet as it made its ascent, depressurizing the cabin and exposing passengers to open air thousands of feet above ground. Also in January, five members of the Japanese Coast Guard were killed when their plane collided with a Japanese Airlines jet on a Tokyo runway and both planes burst into flames. (Everyone — 367 passengers and 12 crew members — on the Japanese Airlines flight survived.) Boeing, the manufacturer of the Alaska Airlines plane and other planes that have experienced various mishaps, has faced particular criticism for neglecting safety .

Such incidents loom large in the heads of passengers, but Mr. Boyd said that people tend to ignore how rare they are. “You have to look at objective measurements,” he said. “In the last 15 years we’ve had only two fatal accidents with a U.S. carrier, and that speaks volumes.” (Those were when a Continental Airlines flight crashed into a house in Buffalo in 2009 , killing 50 people, and when a window blew out after an engine exploded on a Southwest Airlines flight in 2018, killing a passenger who was partly sucked out of the plane.)

Nobody wants to go through a flight racked with fear or beset by emotional upheaval, and airlines have an obvious interest in calm, unterrified passengers. A number of airlines, including Air France, Lufthansa and Virgin, offer fear-of-flying programs, but B.A.’s has been operating for more than 35 years and is considered the most well-established.

I — an occasionally nervous-in-turbulence but not prohibitively terrified flyer — joined an October session, paying the fee of 395 British pounds, or about $508.

My fellow attendees represented a spectrum of ages and professions and suffered from a range of anxieties.

Duncan Phillips, a high school science teacher, said that he had not set foot on a plane since his honeymoon, two decades earlier. Imogen Corrigan, a medieval history lecturer, said that she had a “generalized dread of the whole airport experience,” exacerbated by a traumatic flight some years earlier in which her seatmate, incorrectly interpreting the plane’s post-takeoff noises as systemic engine failure, rose to her feet and yelled, “We’re not going up!”

And a 28-year-old man who asked that his name not be used because he works at Buckingham Palace said that his problem was claustrophobia — he once got trapped in an elevator — but that he was committed to overcoming it. “I just don’t want to be afraid anymore,” he said.

Listening to the captain

Standing onstage in a conference room at a hotel at Heathrow and using props like slides, a plastic plane and a replica of a human ear to explain how airplanes work, Capt. Steve Allright, the B.A. pilot who led the program, provided his go-to anti-anxiety tip.

“I want you to breathe out for four seconds and then breathe in, while squeezing your largest muscles — your buttocks,” he said. “What you’re doing is taking control of your mind and your racing thoughts. Don’t sit and suffer. Breathe and squeeze.”

(Yes, Captain Allright has seen the film “Airplane!” in which Kareem Abdul-Jabbar and Peter Graves play two pilots whose names — Roger Murdock and Clarence Oveur — lead to “Who’s on First”-style amusement when their colleagues bark “Roger, Roger!” and “Over, Oveur!” at them. Captain Allright knows that his name, too, sounds fictional. It is not.)

He invited the group to identify its specific worries. “How many of you have not flown for more than 20 years, or never flown?” he asked. “How many are regular business travelers, and it’s getting worse? Mums and dads who had children and it suddenly made them aware of their own mortality?”

He peered into the crowd. “Who doesn’t like the takeoff?” he added. “Who doesn’t like the landing and — everyone’s favorite — who doesn’t like the turbulence?”

One person raised her hand for all the categories.

Among the points made by Captain Allright and his team:

The wings of planes can’t just snap off.

The plane has sufficient stores of fuel and will not suddenly run out of gas. “Those Hollywood scenes where they’re circling around yelling that they’re going to run out of fuel and the plane is going to ‘land on fumes,’” Captain Allright said, “that’s not going to happen.”

The thing that sounds like the engines have suddenly ceased functioning after takeoff? It’s an auditory illusion created by the reduction in power after the plane becomes airborne; the plane needs more power to take off and less power when it gets into the air.

Those movies in which pilots are “wrestling with the controls and sweating profusely during turbulence” are totally fake, Captain Allright said. “Turbulence is uncomfortable but not dangerous.”

When you hear a strange beeping noise in the cabin, it is not a secret pilots’ signal meaning that “we have an emergency, but don’t tell the passengers.” In fact, “all airplanes make different noises,” Captain Allright said, and what you’re hearing could well be something like the “barking dog noise” that people say they hear on some Airbus jets, attributable to the planes’ hydraulics.

No pilot would ever unlock the cockpit door and let in a bunch of hijackers, even if the hijackers were threatening to kill the flight attendant with whom the pilot was having an affair, as in the TV series “Hijack,” starring Idris Elba.

The presentation seemed to allay some of the passengers’ fears. Charlotte Wheeler, an agricultural company executive still spooked by a childhood in which her acutely phobic mother would drink to excess and become obstreperous and hysterical on flights, said she appreciated Captain Allright’s willingness to journey through the weeds of her apprehension.

“That whole ‘wings not snapping off’ thing was amazing,” she said. “And I appreciated what he said about the fuel not running out.”

Ms. Corrigan, the lecturer, said she was particularly soothed by Captain Allright’s discussion of “the bit where they’ve just taken off and you don’t think it’s going to make it.”

B.A. 9240 is boarding

The hard-news presentation was followed by a segment on fear, anxiety reduction and relaxation led by a psychologist, Dr. Jan Smith. But, eventually, it was time to get on the plane, minus several unnerved people who left during the lunch break and never came back. Divided into small groups, each led by a B.A. employee in a high-visibility orange vest, the remaining passengers moved tentatively through the airport terminal. The boarding passes listed the destination as “Fictitious Point,” because the plane was both departing from and returning to Heathrow.

There was a brief setback. The first passengers boarded, only to find that they had to get off because an unspecified glitch had failed to register their existence when they scanned their boarding passes.

“This is not good,” one passenger said.

“Is this part of the course?” said another. “I have a fear of stampedes.”

Several people fretted by the door and failed to board the plane. One woman successfully got on but quickly got off, sobbing. “I’m sorry,” she said.

Everyone else took their seats: 120 customers intermingled with about 20 B.A. personnel, pilots and psychologists whose job was to provide emotional and occasionally physical support at this most delicate part of the day. People were hyperventilating, reciting inspirational mantras, folding into themselves and, in several cases, openly crying. A woman in the front row cranked up her headphones and tried to distract herself with the Lee Child thriller “No Plan B.”

“I really, really don’t like being up in the air,” she said.

The plane took off and the power surged on and then ratcheted down, as Captain Allright had explained. The collective anxiety level rose to 11. “Everything’s normal,” he said. “The speed is stable. The pilots are happy and relaxed. This would be a good time to do your breathing and squeezing.”

The plane flew around for a bit as he talked through the sights and sounds — the Millennium Dome, Gatwick Airport, the London Eye, the wing flaps, a little chirping noise signifying that autopilot had been switched off.

“That means that Nigel’s now controlling the aircraft manually,” Captain Allright said, referring to the pilot, Capt. Nigel Willing, who was at the controls and who, yes, has another name that sounds like he’s a character in a movie. “It’s perfectly normal. Let’s all make a conscious decision to squeeze our buttocks.”

As the plane began its descent, some of the passengers, genuinely amazed that they had made it this far, took proof-of-flight photos out the window.

“I’m just glad I didn’t throw up,” the “No Plan B” reader said. “I could really use a cigarette.”

The plane came to a stop and Idris Guest, an IT worker who had not been in the air since a horrific 2016 experience involving turbulence and a flight attendant with a bleeding head wound, pronounced himself if not cured, then at least not in a fetal position.

He vowed to fly again. “I’m on a massive high,” he said.

“Everything’s normal,” Captain Allright said. “Give yourself a round of applause, people.”

Follow New York Times Travel on Instagram and sign up for our weekly Travel Dispatch newsletter to get expert tips on traveling smarter and inspiration for your next vacation. Dreaming up a future getaway or just armchair traveling? Check out our 52 Places to Go in 2024 .

Read by Sarah Lyall

Audio produced by Sarah Diamond .

Sarah Lyall is a writer at large for The Times, writing news, features and analysis across a wide range of sections. More about Sarah Lyall

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Home » Europe » Moscow

5 AMAZING Neighborhoods and Areas in Moscow (2024)

Russia’s capital Moscow is known for a number of things; history, culture, nightlife, and crazy architecture.

But with over 100 distinct neighborhoods spread amongst 12 main districts, figuring out where to stay in Moscow can be a bit tricky. While Moscow does have an extensive public transport system, it’s best to stay in an area of Moscow that suits your interests.

This guide will break down the five best neighbourhoods to stay in Moscow, as well as the top things to do in each. That way, you’ll be able to find somewhere that suits your travel style and budget.

Top 3 Recommendations for Where to Stay in Moscow

Moscow neighborhood guide – places to stay in moscow, 5 best neighborhoods to stay in moscow, faq about finding a place to stay in moscow, what to pack for moscow, don’t forget travel insurance for moscow, final thoughts on where to stay in moscow.

Looking for a specific place to stay? These are our highest recommendations for places to stay in Moscow.

For more information on hostels, check out our post: best hostels in Moscow .

Loft 3 Vokzala | Best Airbnb in Moscow

This stunning Airbnb in Moscow is ideal for groups or families. The apartment has been recently renovated and is bright contemporary. Guests can enjoy a full kitchen and internet access, and free parking and a gym are available on-site. The bedroom is a bit cosy, but you’ll have everything you need for a comfortable stay.

Loft Hotel H11 | Best Hotel in Moscow

Loft Hotel H11 is the coolest hotel in Moscow. Conveniently located on the borders of Basmanny and Kitay-Gorod, this hotel is a short walk Moscow’s major attractions as well as several metro stations.

Godzillas Hostel | Best Hostel in Moscow

Godzillas is Moscow’s largest and most famous hostel. In the heart of Tverskoy, this three-story hostel is a short walk from the city’s major sights and attractions. With comfortable beds and modern amenities, you won’t find a better hostel in the city.

Godzillas Hostel is one of our favourites in Moscow but they’re not taking guests right now. We’re not sure if they’re closed for good but we hope they’ll come back soon.

Kitay-Gorod

Kitay-Gorod is the neighbourhood at the heart of Moscow. Home to the city’s most famous attractions, Kitay-Gorod is the place to stay on your first visit to Moscow.

Travelling on a budget is difficult, but not impossible in Moscow. The best place to stay to get the most value for your money in the Presnensky neighbourhood.

North of Kitay-Gorod is the hip, trendy and lively neighbourhood of Trverskoy. This centrally located neighbourhood is not only home to a number of amazing attractions, but it is within walking distance to the city’s main landmarks.

Arbat/Khamovniki

The neighbouring districts of Arbat and Khamovniki are one of the best places to stay in Moscow for trendiness. Home to luxury shops, unique boutiques, and outstanding museums, Arbat/Khamovniki are where bohemian flare and modern creativity meet.

If you’re travelling with children, Basmanny is the best place to stay in Moscow. A calm oasis in the heart of the city, Basmanny is a neighbourhood known for its relaxed atmosphere, clean streets, and lush surrounding scenery.

Moscow is an impressive city, to say the least. Covering more than 2,500 square kilometres, Moscow is the home to nearly 12 million people.

Thanks to its rich and complex history, thousands of travellers flock to Moscow each year. From iconic sights and unique Russian fare to its vivid nightlife or cultural attractions, there’s so much to see and do in Russia’s capital.

The oldest section outside of the Kremlin, Kitay-Gorod is located at the heart of the city. Red Square and St. Basil’s Cathedral are located within walking distance of this neighborhood. It’s one of the best places to stay for getting to know the area, making it our top pick for first-time visitors.

If you’re traveling on a budget , Presnensky is an affordable and convenient location to stay in. Close to Moscow Zoo and within walking distance to other attractions, accommodation here is generally cheaper than other areas.

Tverskoy is home to Moscow’s best nightlife scene. It’s a luxurious and trendy neighborhood, home to clubs, bars, and world-class restaurants.

Arbat is a very hip district, and one of the coolest places to stay in Moscow. The area attracts many young professionals, and is full of trendy cafes and rustic restaurants.

Basmanny sits in the east of the city. With its laidback atmosphere, Basmanny is a great place to experience the slower side of Moscow life. It’s our top pick for families visiting Moscow, as it’s a peaceful base from which to explore the city.

Still not sure where to stay in Moscow? Don’t worry, we’ve got you covered! Read on for a more detailed breakdown of each area.

Each of Moscow’s neighborhoods offers something special to visitors. Whether you’re looking for an all-night party or to immerse yourself in the city’s dynamic history, there’s a neighborhood that will cater to you.

1. Kitay-Gorod – Where to Stay in Moscow for your First Time

Kitay-Gorod lies at the heart of Moscow. Home to the city’s most famous attractions, staying here is the best way to discover the city. It’s walking distance from many major attractions, including Red Square, the Kremlin and St. Basil’s Church.

The area is also home to impressive architectural masterpieces, an exotic restaurant scene, and fascinating museums. Whether you’re interested in the arts, architecture, or seeing the sights, there’s something for everyone in Kitay-Gorod.

Entire Flat in Kitay-Gorod | Best Airbnb in Kitay-Gorod

This modern flat in a central location is ideal for couples visiting Moscow for the first time. Guests can enjoy the full kitchen, laundry facilities and free Wifi. The location is ideal, as the Airbnb is within walking distance of shops, cafes, and cultural attractions.

Kremlin Lights | Best Hostel in Kitay-Gorod

Despite sitting in the heart of Moscow, dorm rooms in this hostel are pretty affordable. The hostel comes with a fully equipped kitchen, and is within walking distance of shops and restaurants. The location is also hard to beat, as the Kremlin is less than 200 metres away.

Hotel Maroseyka 2/15 | Best Hotel in Kitay-Gorod

This three-star hotel is one of the best places to stay in Moscow for the first time, thanks to its central location and affordable rates. While it’s not as cheap as a hostel, the hotel offers an airport shuttle, laundry facilities, Wifi, ensuite bathrooms and a TV. The Kremlin and Saint Basil’s Cathedral are within walking distance, and shops and restaurants are right next door.

Top Things to do in Kitay-Gorod:

Walk through the iconic, impressive and imposing Red Square.
Explore Moscow’s Kremlin, the epicentre of Russia’s political power and fortified complex in the centre of the city.
Marvel at a myriad of Russian treasures, imperial arms, jewellery and more at the Armoury.
See the iconic St. Basil’s Cathedral, with its colourful spires and patterned façade.
Line up at the western corner of Red Square to enter Lenin’s Mausoleum, where you can see the embalmed body of Soviet Russia’s infamous leader.
Visit Grand Kremlin Palace, the official residence of the Russian president.
Climb 137-steps to the top of the Ivan the Great Bell Tower, and take in one of a kind views of Moscow.
Visit the Moscow GUM Department Store, a lively shopping mall with hundreds of shops and restaurants.

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Want more deetz on why these packs are so damn perfect? Then read our comprehensive review for the inside scoop!

2. Presnensky – Where to Stay in Moscow on a Budget

Budget travel can be difficult, but definitely isn’t impossible in Moscow. Located on the north side of Boulevard Ring, Presnensky (or Presnya) is home to numerous attractions, restaurants and top literary sites.

With affordable hotels, hip nightlife and impressive architecture, Presnensky has a lot to do for even the tightest of budgets.

Bright and Cosy Studio | Best Airbnb in Presnensky

This modern studio sleeps two guests, and is perfect for couples or solo travelers visiting Moscow on a budget. You’ll have all the comforts of home including a full kitchen and Wifi. The studio is steps away from the famous 1905 Street, and there are numerous bars and restaurants in the area. If you want to travel further afield, the metro is within easy walking distance.

Boutique Hotel on Mukomolniy | Best Hotel in Presnensky

Rooms in this boutique hotel can sleep up to three guests and come with free Wifi. The hotel also provides a very affordable breakfast each morning, so you can eat well without breaking the budget. Public transport is a short-walk away, so you can make the most of the city at a fraction of the price of other hotels.

High Level Moscow | Best Hostel in Presnensky

High Level is the first hostel in Moscow to be set in a skyscraper! Sitting 171m above ground level, you’ll be sure to get incredible views of the city from every window. The building is set in the commercial district, so you’ll have plenty of shops nearby. It’s also close to public transport, so the best things in Moscow are within easy reach.

High Level Moscow is one of our favourites in Moscow but they’re not taking guests right now. We’re not sure if they’re closed for good but we hope they’ll come back soon.

Top Things to do in Presnensky:

Enjoy a traditional Russian meal of blinchiki, caviar, and vodka at the iconic Café Pushkin.
Spend an afternoon learning about space, the stars and beyond at the Moscow Planetarium, one of the city’s most popular museums.
Sit back and relax in Patriarch’s Pond, a favourite haunt of Moscovites of all-ages.
See the stunning works of Russia’s impressionist artists at the city’s newest museum, the Museum of Russian impressionism, located in a former Bolshevik chocolate factory sugar silo.
Explore the remarkable Gorky’s House (Ryabushinsky Mansion, the art nouveau mansion of famed writer Maxim Gorky.
Marvel at the immense Cathedral of the Immaculate Conception, the largest Catholic Church in Russia.

3. Tverskoy – Where to Stay in Moscow for Nightlife

North of Kitay-Gorod is the hip, trendy and lively neighborhood of Trverskoy. This centrally located neighborhood is not only home to a number of amazing attractions, but it is also within walking distance to the city’s main landmarks.

Home to luxury boutique and upscale restaurants, Tverskoy is a neighborhood where history and elegance mesh seamlessly with modern amenities and opulence. If hitting the town is a key aspect of your Moscow itinerary, then Tverskoy is the place to be.

Studio Apartment Mayakovskaya | Best Airbnb in Tverskoy

This apartment can accommodate up to four guests, and sits close to shops and restaurants. The Airbnb comes with a full kitchen and all the comforts of home including Wifi, a TV, and laundry facilities. It’s right by the metro, so all of Moscow’s best bars and nightlife are within easy reach.

ARIUM Hotel | Best Hotel in Tverskoy

ARIUM Hotel is a great choice for travellers interested in culture and fun. The hotel is central to Moscow’s nightlife scene, located just minutes away from all of the city’s hottest clubs.

Godzillas Hostel | Best Hostel in Tverskoy

Godzillas is the largest and best hostel in Moscow , and for good reason. Situated in the heart of Tverskoy, this three-story hostel is a short walk from the city’s major sights and attractions. With comfortable beds and modern amenities, you’ll have everything you need for an awesome stay.

Top Things to do Tverskoy:

Enjoy cheap beer, table games, and Russian techno tunes at Gogol, one of Moscow’s oldest and most popular clubs.
Night Flight is a world renowned venue. It’s expensive af, however if you can afford to head on over then it’s absolutely worth it.
Spend an evening enjoying the ballet or an opera at the Bolshoi Theatre : the heart and soul of Moscow’s arts and culture scene.
Enjoy art, festivals, food and fun at Hermitage Park, a charming garden and one of the most popular and trendiest places in the city.
Visit VDNKh, a Stalinesque theme park featuring gilded statues, grandiose pavilions, and thrilling rides.
See an impressive collection of 20th-century paintings, sculptures and other works of art by famous Russian and foreign artists at the Moscow Museum of Modern Art.
Enjoy luxury boutiques and upscale restaurants as you walk along the lively and grand Tverskaya Street.

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4. Arbat- The Coolest Place to Stay in Moscow

Home to luxury shops, unique boutiques, and outstanding museums, Arbat is where bohemian flare and modern creativity meet.

Moscow’s former warehouse and factory district, Arbat now attracts numerous Moscow elites. From advertising to tech execs, young professionals flock to Arbat to enjoy its world-class restaurants, stylish bars and irresistible cafes.

Perfect City View Apartment | Best Airbnb in Arbat

Stylish, spacious, modern and conveniently located, there’s no better Airbnb in Arbat. Close to a myriad of restaurants and the Moscow metro, you’ll feel at home in this apartment in the heart of Arbat.

Hotel Grafskiy | Best Hotel in Arbat/Khamovniki

Modern amenities and an unbeatable location make Hotel Grafskiy the best hotel in Arbat. A 10-minute walk to the city centre, Hotel Grafskiy is close to restaurants, bars and attractions. You’re guaranteed a comfortable and relaxing stay at Hotel Grafskiy.

Jedi Hostel | Best Hostel in Arbat/Khamovniki

With incredible views and an amazing location, Jedi Hostel is the best place to stay in Arbat. Enjoy comfortable and private capsule-like rooms at this clean and safe hostel. The hotel is less than 20-minutes away from the city centre, and is close to metro stations and grocery stores.

Jedi Hostel is one of our favourites in Moscow but they’re not taking guests right now. We’re not sure if they’re closed for good but we hope they’ll come back soon.

Top Things to do in Arbat:

See priceless works of art at the Pushkin Museum of Fine Art, Moscow’s premier foreign-art museum.
Enjoy some of the best seafood in the city at Rico one of Arbat’s best-kept secrets.
Be amazed by the magnitude and magnificence of the historic and ostentatious Cathedral of Christ the Saviour .
Immerse yourself in history at Park Pobedy, a green space filled with fountains, monuments and statues commemorating the sacrifices and triumphs of war.
Sample retro Russian fare at Varenichnaya No 1, an old-school style restaurant with delicious food and amazing prices.
Climb to the top of the Sparrow Hills lookout and enjoy amazing views of the surrounding city and scenery.
Take a stroll down Arbat Street, a 1-kilometre long pedestrian boulevard and enjoy all the sights, sounds and smells of this lively neighborhood.

5. Basmanny – Where to Stay in Moscow for Families

If you’re travelling with children, Basmanny is the best place to stay in Moscow. A calm oasis in the heart of the city, Basmanny is known for its relaxed atmosphere, clean streets, and lush surrounding scenery.

Well situated to the east of the city-centre, Basmanny is a short walk or subway ride to Moscow’s main attractions. Within this charming neighborhood, there’s plenty of activities for travelers of any age.

Loft Hotel H11 | Best Hotel in Basmanny

Conveniently located just over a mile from the city center, this hotel is a short walk Moscow’s major attractions and several metro stations. Enjoy a continental breakfast each morning, before heading out to enjoy all awesome things that Moscow has to offer.

Good News Hostel | Best Hostel in Basmanny

Comfortable beds, free wifi and a decent location, this hostel has it all! Good News Hostel is close to a myriad of cafes, bars, and noteworthy attractions. It even offers bike hire if you’d prefer to skip the metro and explore the city on two wheels.

Good News Hostel is one of our favourites in Moscow but they’re not taking guests right now. We’re not sure if they’re closed for good but we hope they’ll come back soon.

Top Things to do in Basmanny:

Rent paddleboats in the summer or ice skates in the winter and enjoy Chistye Prudy, a clean, quiet and quaint pond in that runs along the Boulevard Ring.
Step back in time and see Lubyanka, headquarters of the infamous Russian KGB.
Hop on a bike and enjoy the crisscrossing paths through Sokolniki park, home to a manicured rose garden, cool places to eat, and an open-air swimming pool.
Enjoy Russia’s biggest toy store, Central Children’s Store, located just west of the Basmanny neighborhood.
Head 60m underground and explore Bunker-42 Cold War Museum, a 700 square meter museum housed in a defunct Cold War communications centre.
Slow down and smell the roses and ornamental flowers at Aptekarsky Ogorod, Moscow’s pleasant and pretty botanical garden.

Stash your cash safely with this money belt. It will keep your valuables safely concealed, no matter where you go.

It looks exactly like a normal belt except for a SECRET interior pocket perfectly designed to hide a wad of cash, a passport photocopy or anything else you may wish to hide. Never get caught with your pants down again! (Unless you want to…)

Here’s what people usually ask us about the areas of Moscow and where to stay.

What is the best neighborhood to stay in Moscow?

Kitay-Gorod is our pick for the best neighborhood in Moscow – especially if it is your first time here. It is centrally located and full of quirky hostels like Kremlin Lights .

Which places to stay in Moscow are good for families?

Basmanny is known as an oasis within the bustling Moscow city. This makes it great for families! There are family-friendly hotels too like, Loft Hotel H11 .

Where should I stay in Moscow for nightlife?

Tverskoy is where you want to be to party! It’s full of lively bars and clubs, as well as cool hostels full of other adventurers to meet.

What are some good airbnbs in Moscow?

There are lots of cool airbnbs to stay in Moscow, but two of our favourites are this modern loft and this cosy apartment .

Pants, socks, underwear, soap?! Take it from me, packing for a hostel stay is not always quite as straightforward as it seems. Working out what to bring and what to leave at home is an art I have perfected over many years.

Snoring dorm-mates can ruin your nights rest and seriously damage the hostel experience. This is why I always travel with a pack of decent ear plugs.

Hanging Laundry Bag

Trust us, this is an absolute game changer. Super compact, a hanging mesh laundry bag stops your dirty clothes from stinking, you don’t know how much you need one of these… so just get it, thank us later.

Sea To Summit Micro Towel

Hostel towels are scummy and take forever to dry. Microfibre towels dry quickly, are compact, lightweight, and can be used as a blanket or yoga mat if need be.

Monopoly Deal

Forget about Poker! Monopoly Deal is the single best travel card game that we have ever played. Works with 2-5 players and guarantees happy days.

Grayl GeoPress Water Filter and Purifier Bottle

Grayl Geopress Water Bottle

Always travel with a water bottle! They save you money and reduce your plastic footprint on our planet. The Grayl Geopress acts as a purifier AND temperature regulator. Boom!

Check out my definitive Hotel Packing list for even more top packing tips!

ALWAYS sort out your backpacker insurance before your trip. There’s plenty to choose from in that department, but a good place to start is Safety Wing .

They offer month-to-month payments, no lock-in contracts, and require absolutely no itineraries: that’s the exact kind of insurance long-term travellers and digital nomads need.

SafetyWing is cheap, easy, and admin-free: just sign up lickety-split so you can get back to it!

Click the button below to learn more about SafetyWing’s setup or read our insider review for the full tasty scoop.

Moscow is full to the brim with awesome neighborhoods and places to visit. It’s simple to travel across the city, but staying in a neighborhood that suits your travel style is the best way to make the most out of your trip.

If you’re still undecided, we recommend Godzillas Hostel for their top location and modern amenities. If you’re after a private room, check out Loft Hotel H11 . Located centrally, you’re sure to have a comfortable stay.

Figured out where you wanna stay? Now it’s time to pick the perfect hostel in Moscow .
Planning out an itinerary for Moscow is a great way to maximise your time.
Swing by our super epic backpacking packing list to prep for your trip.
Our in-depth Eastern Europe backpacking guide will help you plan the rest of your adventure.

And for transparency’s sake, please know that some of the links in our content are affiliate links . That means that if you book your accommodation, buy your gear, or sort your insurance through our link, we earn a small commission (at no extra cost to you). That said, we only link to the gear we trust and never recommend services we don’t believe are up to scratch. Again, thank you!

Alya and Campbell

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Is the recommended hotel Loft Hotel H11 close enough to the center?

Good tips, this is one of those cities where you want to be as close to the center as possible, even if it isn’t the cheapest option.

Our 20 Best Moscow Tours of 2022

Join us on an unforgettable tour to Moscow, the capital of Russia. Imagine visiting Red Square, St. Basil’s the Kremlin and more. Moscow is one of Europe’s most vibrant cities and one of Russia’s most historical. All of our tours to Moscow are fully customizable and can be adjusted to fit any budget. Our most popular tours are listed below. Please click on the tour details to learn more or contact us for more information about our Moscow tours using the form at the side of the page. You can also schedule a call with one of our Russian travel specialists to learn more.

Moscow Kremlin, photo by Walkerssk on Pixabay

Classic Moscow

This is our most popular Moscow tour that includes all the most prominent sights. You will become acquainted with ancient Russia in the Kremlin, admire Russian art in the Tretyakov Gallery, listen to street musicians as you stroll along the Old Arbat street, and learn about Soviet times on the Moscow Metro tour.

Accommodation

PRIVATE TOUR

St. Basiils Cathedral, Moscow, Photo by vierro from Pexels

A Week in Moscow

This tour is a perfect choice for those who wish to get to know Moscow in depth. One of the highlights of this package is the KGB history tour which gives an interesting perspective on the Cold War. You will also have time for exploring the city on your own or doing extra sightseeing.

Weekend in Moscow

This tour is a great way to get acquainted with the capital of Russia if you are short of time. You will see all the main attractions of the city, the most important of which is the Kremlin - the heart of Russia. The tour starts on Friday and can be combined with a business trip.

Group Tour Moscow Break by Intourist

Russia's capital has so much to offer, from the Kremlin and the Metro to the Old Arbat street and the Tretyakov Gallery. Besides these sites, you will also visit a fascinating country estate which today is quite off the beaten path, Gorky Estate, where the Soviet leader Lenin spent the last months of his life.

Kolomenskoye Tour with transport

The history of Kolomenskoye stretches back for centuries. In 1380, Dmitri Donskoi’s army passed through Kolomenskoye on their way to the Kulikovo battlefield, and it was...

Tours by car

Kremlin, Red Sq., Cathedrals & Armory Tour

The Kremlin is truly a fascinating structure, at the same time it is an ancient tower, the city’s former military fortification, a palace, an armory, the sovereign treasury...

Walking tours

Kremlin, Red Sq., Cathedrals, Armory, Diamond Fund Tour

Old Arbat walking tour

You will be told of the street’s interesting history and view the street’s artisan culture. You will also have the opportunity to view and purchase souvenirs from the...

Tour to Sergiev Posad with transport

Considered by some to be the Russian Vatican, Sergiev Posad is the temporary residence of the Patriarch of the Russian Orthodox Church. The Trinity St. Sergius Monastery (Lavra)...

Tour to Kuskovo with transport

The Kuskovo Estate often called the Moscow Versailles due to its perfectly preserved French park, is an example of an 18th century, luxurious Moscow summer residence. Its history...

Tour to Tsaritsyno with transport

The Tsaritsyno Estate is located in the southern part of Moscow. The estate was constructed for Catherine the Great by the Russian architects Bazhenov and Kazakov in a romantic...

Moscow Metro and Old Arbat Tour

The Moscow Metro is one of the largest and most grandly built metro systems in the world. It was meant to be a showcase of the Soviet Union’s achievements for both the Russians...

Vodka Museum Tour with transport (excursion and vodka tasting)

Vodka is an important component of Russian life, an element of national identity and everyday culture. We invite you to visit the Vodka Museum and feel the atmosphere of long-gone...

Mikhail Bulgakov Apartment Museum

This apartment museum located close to Patriarch Ponds became the prototype of the "bad apartment" described in the novel "The Master and Margarita." Currently the museum's...

Spasskaya Tower,Moscow Kremlin, Russia, image from Shutterstock

Kremlin, Red Sq., Cathedrals & Diamond Fund Tour

Portrait of Leo Tolstoy by Ilya Repin (1887)

The State Museum of Lev Tolstoy Tour

Take this opportunity to learn more about the Russian writer Lev Tolstoy. During the visit to the museum you will see part of a vast collection of exhibits connected to Tolstoy...

Novodevichy convent, Moscow, Russia, image from Shutterstock

Novodevichy Convent Tour with transport

Tour of the Novodevichy Monastery. Founded in 1524 by Grand Prince VasiliIoanovich, the original convent was enclosed by fortified walls and contained 12 towers. The structure...

St. Basil's Cathedral, Moscow, Russia, image from Shutterstock

City Tour with Visit to St. Basils & Red Sq. with transport

Panoramic City Tour. This Moscow tour is a great start to your trip and the best way to get acquainted with many of the city’s major highlights. Our professional guide will...

City Tour of Moscow

Head to the heart of Moscow with a professional guide on a 4-hour private walk through the city center. See Tverskaya and Old Arbat streets, Theatre Square with the world-famous...

Moscow Metro walking tour

The Kremlin, Moscow, Russia, image from Shutterstock

Kremlin, Red Square and Cathedrals Tour

KGB Tour with transport

This is a very interesting and insightful tour. You will visit places connected with Stalin’s terror - a time of great repression and fear. You will be shown monuments to...

Soviet and Post-Soviet Moscow Tour

The tour begins with a drive or walk down Tverskaya Street – a Soviet masterpiece. In the years of Soviet power, Tverskaya began to undergo a transformation: it was widened...

Tretyakov State Gallery Tour

This world-famous gallery contains masterpieces of Russian art beginning in the 10th century up until today. You will view exquisite Russian icons and paintings from the 18th and...

Jewish Heritage of Moscow Tour

This tour offers a detailed look into the history and present-day life of the Jewish community of Moscow. On the tour, you will visit sites connected with the cultural and religious...

Vodka Museum Tour with transport (excursion only)

Lena, our guide in Moscow was excellent. She was very knowledgable and could answer any question we had for her. We liked that she could pick up on our interests and take us places we might not have thought of to go. When we realized that one of the places we had chosen to see would probably not be that interesting to us, she was able to arrange entry to the Diamond Fund and the Armoury for us. Riding the Metro with Lena was a real adventure and a lot of fun. In Saint Petersburg we found Anna well versed in the history of the Tsars and in the Hermitage collection. Arkady in Veliky Novgorod was a very good guide and answered all of our questions with ease. Novgorod was perhaps a long way to go for a day trip, but we did enjoy it. Vasily was a great driver to have and kept us safe with good humour and skill. We enjoyed ourselves so much, my daughter says she is already planning to return. We would both have no hesistation to recommend ExpresstoRussia to anyone we know.

Just wanted to let you know that My grandson Bruno and I couldn´t have been more pleased with our week in Moscow (6/15 - 6/21). We were absolutely enchanted with the whole experience, including getting lost a couple of times in the Metro during our free time. Although both our guides (both Eleanas) were excellent, I would particularly commend the first one (she took us to the Tatiakov, the KGB tour, and to that beautiful cemetery where so many great Russian artists, authors, composers, musicians, militarists, and politicians are buried). Her knowledge is encyclopedic; and her understanding of today´s Russia as a product of its past was, for us, truly enlightening. I will be taking another tour in Russia, with my wife, within the next two or three years. I will be in touch with you when the time comes. Meanwhile, I will refer you to other potential visitors to Russia as I meet them.

Tours to Moscow

Our Moscow tours are land only meaning that you arrange your own air travel to Russia and our expert staff meets you at the airport and handles everything else from there. Our online Airline Ticket booking system offers some of the most competitive rates to Russia available on the web so if you need tickets, please visit our Russian air ticket center . Rest assured that you will be taken great care of on one of our Moscow tours. Express to Russia has a fully staffed office in Moscow that will help to make your visit fun, informative and unforgettable. Please remember that of all these tours are private and can be adjusted to your taste. You can add, replace or skip some sights; you can add more days to the package or cut the tour short. Our specialists will be glad to help you create the tour of your dreams!

Moscow, a City Like No Other

Moscow is Russia’s largest city with a population of between 12 and 13 million. It is also Europe’s largest city and when you visit Moscow, you can feel it. The layout and architecture of the city is eclectic, ranging from crooked, ancient streets and alleyways to wide, bustling boulevards, from medieval churches to Stalin skyscrapers and to modern, glass buildings towering over everything and of course in the center of it all is the Kremlin and the magnificent Red Square. Moscow is also home to a fantastic, efficient and very beautiful metro system – each station having its own special design. In fact, Express to Russia’s Moscow metro tours and excursions are some of our most popular attractions that we offer. On our Moscow tours, you will see this and more.

Moscow Tours centering on Russian History

Moscow has a long and interesting history and has been the capital of Russia in many of its different iterations – capital of the Grand Duchy of Moscow , the Russian Empire and of course the Soviet Union (who could ever forget the Soviet Union?). Moscow, was founded in the 12th century by Prince Yuri Dolgaruki (Yuri of the long arms – he really did have long arms!). From that time on, it was home to the Russian Tsars until Peter the Great moved the capital to St. Petersburg in 1703. The city has survived invasions and sieges from the Mongols, the Tartars, the Poles, Lithuanians and Napoleon but has always persevered. Our Moscow tours will enlighten you on this great history and give you insights into Muscovites and their unique culture. Our Moscow tours show you what the city is like today but also brings to life the past. Moscow never seems to sleep and is bursting with energy. A Moscow tour with Express to Russia is truly the best way of getting to know Russia’s largest and most vibrant city.

Frequently Asked Questions From Our Travelers

What is the best time to visit moscow.

Any time of year is fine depending on what you plan to do. Summertime is pleasantly warm, ideal for exploring the city and its vibrant atmosphere, but Moscow will be much busier and accommodation is more expensive. Winter can be quite cold but beautiful nonetheless, and this is unproblematic if you intend to spend most of your trip in museums and galleries. There are also various festivals and events organised throughout the year. For more information about the best time to visit, read our guide

How many days are enough in Moscow?

If you plan your itinerary strategically and aren’t averse to a packed schedule, you can cover Moscow’s main sights over a long weekend. Most popular attractions are in the city centre, and the Moscow Metro allows you to cover much ground in a small amount of time. Ensure that your accommodation is fairly central and book tickets in advance, so that you can make the most of your days. For an informative and well-organised day out, check out our Moscow day tours with options to suit all interests.

Do they speak English in Moscow?

As Russia’s capital city, tourists are well accommodated in Moscow. There should be English-speaking staff in restaurants, bars, hotels, shops and attractions in tourist hotspots, and there are also English-speaking tourist police. Transport services have English translations on their maps and English announcements via intercom; alternatively, order taxis from the Yandex Taxi app (Russian Uber), though it’s unlikely that your taxi driver will speak English. If you get stuck and cannot communicate, it’s fine to use Google Translate.

Is it safe to travel to Moscow?

It is no less safe to travel to Moscow than to any European city if you exercise common sense and look after your belongings. As with every city some regions can be more unsavoury than others, but no tourist attractions are located there. The traffic in Moscow is notorious, so exercise caution when crossing roads. Do not take unlicensed taxis; book in advance or take public transport, which is widespread and perfectly safe. If you encounter any problems, look for the special tourist police who can help you. For more information, read our guide about staying safe in Russia .

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IMAGES

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VIDEO

The portable Travel Anxiety Bookshelf! #booktube #fidgettoys #bookworm #gifts
Autism Alliance Airplane Narrative
Social Anxiety Disorder, tinalakay sa "Out of Control"

COMMENTS

The Real Reason for Travel Anxiety
10 anxiety hacks to lower your travel stress. ... air travel has become an anxious mindscape. ... Journal of Personality and Social Psychology, 106(2), 304-324.
Travel Anxiety: Signs, Tips, Prevention, and More I Psych Central
Anxiety affects everyone differently, including your symptoms or how severe they are. Travel anxiety can cause: restlessness. agitation or irritability. feeling "on edge" or "on high alert ...
How To Manage Travel Anxiety
Maybe take a nap, read a book for an hour or try doing yoga or meditation to slow your thought process and come back to your original reasons for why you're on vacation. "Maybe take some time ...
How to Get Over Your Fear of Flying, According to Experts
7 Travel Anxiety Tips to Ease Stress, According to a Psychiatrist I'm a Travel Writer, but I Don't Fly — Here's Why A Japanese Aquarium Wants You to FaceTime an Eel With Social Anxiety
Tips for Managing Fear of Flying
Air travel anxiety isn't a new phenomenon caused by the COVID-19 pandemic, but the past year has undoubtedly exacerbated it for many. And even once-cavalier flyers may be experiencing it for the ...
Travel Anxiety: 7 Ways to Cope While You're Traveling
setting positive intentions for your trip. taking a bath or shower after a long day. taking deep breaths when you feel stressed. eating a favorite snack or comforting meal. drinking a cup of hot ...
What Causes Travel Anxiety and How to Overcome It
To help yourself manage travel anxiety: ‌. Identify your triggers. Triggers are things that start or increase your anxiety. They include fear of being in a new place, the stress of planning, or ...
Tips to Survive Travel Anxiety and Enjoy Your Trip
Chew on some ice cubes. If the paper bag trick isn't convenient, Cidambi recommends biting on an ice cube to help focus your energy and give you a means of releasing tension. Splash cold water ...
How To Manage Travel Anxiety
A common method is to take notice of concrete things you can perceive with each of your five senses. As a bonus, this can also help you take note of the novel sights and sounds of your travel destination. Meditation. Mindfulness meditation has shown considerable effectiveness in reducing anxiety symptoms in many people, as evidenced by research ...
How to Manage Travel Anxiety in a Crowded Airport
Stay connected with someone. To combat loneliness and stress, companionship is helpful. Bring a travel buddy if you can, and have a conversation with them before the trip about likely stressors ...
Travel anxiety: Causes, symptoms, and treatment
sleeping problems leading up to the travel date. being unable to control feelings of worry and concern about traveling. feeling restless or on edge while in airports or train stations. being ...
How to Calm Anxiety When You're on a Flight
According to the National Institute of Mental Health, about 6.5 percent of the U.S. population has aviophobia (a fear of flying), and roughly 25 percent experience some sort of flying-related anxiety.
Beat Airplane Travel Anxiety: Tips, Tricks & Techniques for Fearless
Understanding Airplane Travel Anxiety: The Facts and Figures. According to the National Institute of Mental Health, approximately 6.5% of the US population suffers from aviophobia, or a fear of flying.As Dr. Martin Seif, a clinical psychologist and expert in anxiety disorders, states, "The fear of flying is a common phobia, and it can be debilitating for those who experience it.
7 Travel Anxiety Tips From a Psychiatrist
Take a deep breath. "Deep breathing, mindfulness, and meditation are absolutely fantastic," Vasan said. "I like diaphragmatic breathing to ease anxiety and stress. It is a deeper style of ...
10 tips for managing travel anxiety
Travel used to be celebrated for creating happy and meaningful experiences, but the value of tourism has taken a big hit in recent years. The COVID-19 pandemic replaced much of the joy of traveling with anxiety and stress. 1 It also led to a rise in tourist discrimination, with Asian travelers in particular facing poor treatment due to a combination of racism and fear. 2
Scared to fly? An air travel anxiety expert shares this advice
An air travel anxiety expert shares this advice. The Mental Health Project is a Seattle Times initiative focused on covering mental and behavioral health issues. It is funded by Ballmer Group, a ...
What Is Travel Anxiety and Ways to Help Overcome It
Travel anxiety and fear of flying are common, says Lisa Wilson, a licensed independent clinical social worker and associate at the Center for Travel Anxiety in Washington, D.C. About 25 million adults in the U.S. have a fear of flying, and about 40 million Americans are living with an anxiety disorder, according to the Cleveland Clinic.
Air travel can trigger mental health issues: Here's how you can support
Key Takeaways. Air travel can cause or exacerbate already-existing mental health issues like depression, anxiety, and psychosis. Some triggers are small spaces, lack of control, and fear of flying. Experts say that social media allows people to capture and share passenger crises, which could influence future behavior and worsen mental health.
How can I overcome my fear of flying?
Newer treatments for fear of flying involve traditional methods of cognitive-behavioral therapy, or CBT, tailored to flying. Therapy includes techniques for managing anxiety, such as diaphragmatic breathing, to use while on the flight. People who are sensitized to bodily sensations during take-off, landing, or turbulence are desensitized to ...
Anxiety Attacks on a Plane
Air travel has become an increasingly available, affordable, standard, and convenient way to reach destinations worldwide in the last two decades. With this development, those prone to high anxiety in situations involving heights, enclosed and crowded spaces, or maybe even general social situations would find air travel particularly challenging ...
An Airline Course Looks to Overcome Fear in the Skies
About 20 percent have "an underlying anxiety that manifests as fear of flying," said Douglas Boyd, an aviation researcher who runs a fear-of-flying course in Houston. Another 70 to 75 percent ...
Where to Stay in Moscow: The BEST Areas in 2024
Arbat is a very hip district, and one of the coolest places to stay in Moscow. The area attracts many young professionals, and is full of trendy cafes and rustic restaurants. Basmanny sits in the east of the city. With its laidback atmosphere, Basmanny is a great place to experience the slower side of Moscow life.
The 20 Best Moscow Tours for 2022
This tour is a perfect choice for those who wish to get to know Moscow in depth. One of the highlights of this package is the KGB history tour which gives an interesting perspective on the Cold War. You will also have time for exploring the city on your own or doing extra sightseeing. $ 941 From/Per person. Details.

The Real Reason for Travel Anxiety

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You’re our first priority. Every time.

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The bottom line

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How to Manage Travel Anxiety in a Crowded Airport

How can you mentally prepare to be in an airport and airplane again?

Start practicing good mental health hygiene before the trip

Rehearse going through an airport

Practice safe risk taking before the trip

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Stay connected with someone

Finally, remember to cut yourself some slack

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Unlock the Ultimate Guide to Airline Luggage Allowances

TL;DR: Quick Takeaways

Understanding Airplane Travel Anxiety: The Facts and Figures

Exposure Therapy: A Proven Path to Fearless Flying

Flora’s Secret Arsenal: Practical Tips for In-Flight Anxiety Management

Challenging Assumptions: Unconventional Approaches to Overcome Airplane Travel Anxiety

Alternative Therapies for Airplane Travel Anxiety

Aromatherapy

Acupressure

Hypnotherapy

Herbal Remedies

Creating a Relaxing In-Flight Environment

A Personal Conclusion from Flora Goodwin

Final Thoughts: Embrace the Adventure

FAQs: Frequently Asked Questions About Airplane Travel Anxiety

Sources and Further Reading

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7 Travel Anxiety Tips to Ease Stress, According to a Psychiatrist

Pack an item that brings you joy.

Channel nervous energy.

Plan your meals.

Give yourself extra time.

Try calming breathing techniques.

And move your body.

Have a backup plan.

And don’t be afraid to ask for professional help.

Scared to fly? An air travel anxiety expert shares this advice

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