What to do if you have a panic attack on a plane
A panic attack on a plane feels terrifying but passes. Here is exactly what to do in the moment, how to tell the crew, and how to prepare so it's less likely next time.
A panic attack in a seat you can't leave can feel like the worst place in the world to have one. But a panic attack on a plane is the same as one anywhere else: intense, frightening, and temporary. It peaks, usually within a few minutes, and then it fades.
Practical answer
- Remind yourself: "This is a panic attack. It will peak and pass. I am safe."
- Breathe out slowly and fully, then in for 4 seconds and out for 6. Keep the exhale longer.
- Press your feet into the floor and hold the armrests. Notice five things you can see.
- Press the call button or tell the person next to you. Crews are trained for this.
- Ride the wave instead of fighting it. Fighting adds fuel. Letting it peak lets it pass.
What a panic attack feels like
A pounding heart, chest tightness, shortness of breath, dizziness, tingling hands, sweating, shaking, nausea, and often the conviction that something terrible is happening: that you're dying, losing control or about to faint. These symptoms come from a surge of adrenaline. They're very unpleasant but not dangerous for a healthy person.
What to do, step by step
1. Name it
Saying "this is panic" changes how your brain reads the symptoms. You're not in danger; your alarm system is misfiring.
2. Slow your breathing, especially the exhale
During panic, people over-breathe, which makes dizziness and tingling worse. Breathe in gently through your nose for 4 seconds and out through your mouth for 6 to 8. If counting is too much, just make every exhale slower than the inhale.
3. Ground yourself
Feel your feet on the floor and your back against the seat. Name five things you see, four you can touch, three you hear. Sip cold water or hold something cold.
4. Tell someone
Cabin crew are trained to help anxious passengers and see this more often than you'd think. They can bring water, explain what's happening on the flight, and simply stay with you.
5. Let it pass
Panic peaks and fades on its own. Don't judge how you're doing by the first minute. Many people find the second wave is smaller, and the third smaller still.
What not to do
- Don't try to stand up and walk around when the seatbelt sign is on.
- Don't drink alcohol to calm down: it tends to make anxiety worse afterwards.
- Don't scan for more danger signs. Close your eyes or focus on one fixed point.
After the panic attack
You may feel tired, shaky or embarrassed. That's normal. Drink water, eat something, and be kind to yourself: you just got through one of the hardest moments a nervous flyer can face. It's also proof that panic passes even when you can't leave.
Preparing for your next flight
- Practice your breathing every day for a week before flying, so it's automatic.
- Start breathing before takeoff, not when fear is already high.
- Know your triggers and the facts about them, for example what turbulence really is.
- If panic attacks happen often, see a doctor or therapist. Panic disorder responds well to treatment, including cognitive behavioral therapy.
Frequently asked questions
Can a panic attack on a plane hurt me?
For a healthy person, no. The symptoms feel alarming but are caused by adrenaline. If you have a heart condition or are unsure whether symptoms are panic, tell the crew: they can ask for medical help on board.
How long does a panic attack last?
Most peak within about 10 minutes and ease afterwards, though you may feel unsettled for a while.
Should I tell the airline I have panic attacks?
You don't have to, but telling the cabin crew when you board means someone knows to check on you.
