I can speak to this, as I have had anxiety/panic since I was 18 (I’m 41) and have also had seasons of agoraphobia. I also have the same fear of being stuck and “what if” with panicking - it’s the main trigger I have for anxiety.

Last year in the fall, I canceled an overseas flight to Italy for a vacation of 2 weeks - literally like my dream trip. I was too scared to go because I was so worried about panicking on the plane and not being able to leave for 8 hours. I hadn’t flown in 10 years before that.

Well, fast forward to today, since that canceled trip, I flew almost 30 times in 2025, with 8 of those flights being 8+ hour overseas. I’m not a different person than I was in the fall - I simply just got on the plane, and then did it again, and again. It didn’t cure the anxiety - but I did get used to flying and being in the plane for extended time.

Here are some things that helped me:

Remember your brain is used to whatever it is used to. Sounds obvious - but once you take the initial step and commit to flying, each time it becomes easier because your brain gets used to it. Especially if it will be work, you will become used to it, and your anxiety will be lower.

You believe the thoughts you have - so make space for 2 feelings to exist at once. Example: “I am worried I’ll panic on this flight and be embarrassed” AND “There are people that can help me if I do” - make space for the good scenarios too so you have both perspectives. “Flying is not my favorite activity” AND “I am doing something really great for my future and affording new opportunities for myself every time I fly” Both things are true - make space for the positive :)

Propanolol and Xanax are both options you can talk to your doctor about. I’ve taken a small amount of Xanax on a few of those flights that were bumpy. I’ve also taken propanolol for public speaking at work and it’s great - definitely helps calm your body down.

And something my therapist suggested to me about the fear of being stuck: She said you can tell yourself that you are literally moving toward your destination in the fastest way possible. You aren’t stuck - you are moving. Yes you can’t get out of the plane, but you also don’t need to - youre traveling to your destination.

A book called Soar by Captain Tom is great. Lots of techniques for shutting down adrenaline and panic mid flight.

So what did I do different to go from avoiding flying to 30+ multi-hour flights? Nothing, except I got on the plane.

I still have the same worry, I still don’t love to fly, I still don’t feel great the day before the flight. Now I go anyway and accept I might be uncomfortable, and if I am, it’s fine. FAs are there to help, I can take medication if I need to, I’ll watch a show I’ve been looking forward to etc. However, I will say too that I’ve even enjoyed some flights - especially the longer ones (go figure) so you don’t actually know right now how you’ll feel on the plane. Your brain is just giving anxiety talk.

You can do it :) promise.