7 Ways to Reduce Airport Anxiety

Getting anxiety on an airplane is pretty common. After all, many people have a fear of flying. But what about the anxiety that comes on even before you step foot on a plane? According to therapist and life coach Daniel Rinaldi, this is not unusual or abnormal considering the airport experience these days. “Airports can be large and complex spaces, and this can be very daunting for some people, especially for individuals who are not frequent travelers,” he says. “In combination with the time constraints and travel pressure (from both everyone around you, and your travel companions), someone in an airport may have a lot of anxiety simply about navigating the space, getting to where they need to go, being in a crowded environment, and the journey of actually getting to your plane.”

While you can’t change how travel works, there are ways to combat the anxiety around it. 

Acknowledge That Your Feelings Are Valid 

Sometimes we become anxious without a truly valid reason. However, all bets are off when it comes to airports. There are endless things that can even make the calmest person feel stressed out. “The biggest anxiety I hear about in my practice is the fear of missing a flight. This can start days or weeks prior to being in an airport but when we pile the unknowns that show up once arriving at the airport, the impact can feel even more dysregulating,” says Christina Granahan, therapist and coach. 

She tells me the fear of missing a fight compounded with other fears including terrorism, strangers, leaving a bag behind, and being under the scrutiny of law enforcement activates our emotions. So understand you aren’t alone and go to the airport with a plan in place. 

Give Yourself Extra Time

What happens at the airport is very much out of our control. A lot can be thrown at us from long lines to technical errors. So, having extra time to handle these situations can be very helpful. “Being well-prepared can help reduce anxiety,” Rinaldi says. “For example, ensure you have all necessary travel documents, pack your bags early, and double-check your flight details. Make sure to arrive early, and give yourself plenty of time at the airport to avoid rushing and feeling overwhelmed.”

If you're driving to the airport, check the traffic early and make sure there isn’t scheduled construction or an event like a parade on your route. 

If you are taking a taxi, car service, or ride share, be sure to schedule these in advance. That way you won’t be left in a lurch if a driver isn’t available.

Prep Your Luggage 

While some new types of luggage have built-in scales, a luggage scale can be purchased for under $20. Making sure your baggage is under the airline's limit is one way to prevent a major snafu at check-in. 

Dress Appropriately

Granahan tells me that being grounded in your body can make us feel more in control. “Wear comfortable clothes and shoes so you aren't fidgeting or sweating.”

It never hurts to wear layers you can easily put on and take off since there's no way of knowing whether the airport or airplane will be hot or cold. 

Try Deep Breathing

Rinaldi advises deep breathing if you need a calming technique to use in the moment. “While waiting in line or sitting at the gate, take slow, deep breaths in through your nose and exhale slowly through your mouth. This can help calm your nervous system and reduce anxiety.”

Distract Yourself

Occupying your mind is crucial for keeping calm. Find a podcast or audiobook you can really get into, whether it’s something enthralling like true crime or an interview with someone you find interesting. Or listen to your favorite music. 

Talk About It

If you're traveling with a companion, Rinaldi suggests discussing your anxieties and concerns with them so they can provide emotional support. “Simply having someone to talk to and share your experiences with can be comforting.”