How can I keep quiet on an airplane if my anxiety races? - I tremble in anxiety if something weird happens.

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I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing. Only I will remain.​

Embrace the reality of your mortality and what is and isn't within your control. The fear and anxiety is your fight or flight emotions controlling your logical thoughts with scenario traps 'what ifs' that paralyzes you from being present in the moment.

Acknowledgment strategy: "Yes, I am scared and anxious because I am afraid. Why am I afraid? Because of uncertain and unpredictable things outside of my full control."
Avoidance strategy: use a distraction like entertainment, work, or start a conversation with another person. like the kiwichat.
Coping strategy: using an mentally altering substance
Exhausting strategy: Exercise until your body doesn't want to think. (not a good choice on a plane but here as a reference)
Meditation strategy: Focus on breath control. Breathing in through the stomach, holding it for several counts, and letting it go. If your mind wanders from focusing on controlling your breath don't berate your self, just allow the thoughts to remain incomplete and return your focus towards breathing.
 
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Whatever you do, don't think about mid air catastrophic engine failure. Or about the little gremlins that walk around the wings picking and playing at the rivets.

And if the plane goes down, enjoy your last roller coaster ride. Death will be quick.

Have you heard of alcohol?
 
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Can you give an example? What’s something weird that would happen on a plane?
Lunar Eclipse Paradox said:
Anxiety if having Hair in my eyes, a very bad migraine and ears acting weird. I'm gonna find a pillow so I don't disturb anyone else.
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number one, you know it’s a limited time deal, you will get off the plane eventually. This is only temporary.
You seem worried about bothering people- take a look at them, they aren’t paying any attention, most are being loud and weird themselves without regard for others.
For your physical concerns- bring whatever you need, ibuprofen, snack, water, sunglasses, AirPods, etc I do the same, just in case. Don’t drink alcohol lol. There’s an OTC called Dramamine (original formula) it’s for motion sickness & it can help with your ear issues and anxiety. Might make you drowsy but will calm you down a bit.
We flew recently for the first time since 2019 and it was nowhere near as bad as I expected.
 
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Wine em Dine em 69 em said:
Can you give an example? What’s something weird that would happen on a plane?

number one, you know it’s a limited time deal, you will get off the plane eventually. This is only temporary.
You seem worried about bothering people- take a look at them, they aren’t paying any attention, most are being loud and weird themselves without regard for others.
For your physical concerns- bring whatever you need, ibuprofen, snack, water, sunglasses, AirPods, etc I do the same, just in case. Don’t drink alcohol lol. There’s an OTC called Dramamine (original formula) it’s for motion sickness & it can help with your ear issues and anxiety. Might make you drowsy but will calm you down a bit.
We flew recently for the first time since 2019 and it was nowhere near as bad as I expected.
Click to expand...
Well. If I become too disturbing they would kick me off the plane, I need something to muffle my noises if I am too loud and a pillow would be just that. Thankfully I don't get motion sickness on planes. It's a 10 hour flight here to Japan and back. I just got to hope I'm in the right mood boarding the plane. I also remember worrying that on the day I leave for Mexico that my mother wouldn't be able to stand due to having extremely bad vertigo. Thankfully I was never kicked off the plane but there were times I was crying on the plane.
 
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