Dr. Steven Stein

There is not one single fail proof plan of reducing anxiety or preventing panic attacks when flying but there are techniques, medications and psychotherapies that can help. To prevent anxiety and panic attacks when flying, preparation is key. Start by practicing deep breathing and mindfulness techniques before and during the flight to help manage stress. Consider using relaxation apps or listening to calming music or podcasts. It's also helpful to familiarize yourself with the flight process in advance, which can reduce fear of the unknown. If possible, choose seats that make you feel more comfortable, such as those near the front or by the window. Avoid caffeine or alcohol, as they can exacerbate anxiety. Bringing distractions, such as books, movies, or puzzles, can help keep your mind occupied. Lastly, if still having intolerable levels of anxiety or panic states it is often necessary to speak with a healthcare provider/therapist/psychiatrist; they may recommend strategies like cognitive behavioral therapy (CBT) or prescribe medications for short-term use during flights.

Behavioral activation is a therapeutic approach that focuses on helping individuals engage in positive, meaningful activities to break the cycle of depression. By identifying and increasing behaviors that bring a sense of accomplishment or pleasure, it aims to reduce negative emotions and improve overall mood. This can also reduce some of the feelings of loneliness, isolation and social withdrawal that so often accompanies and worsens the state of depression.
Generally speaking some of the best ways to behavioral activate are the following;
Engaging in regular physical activity is one of the most effective ways to reduce symptoms of depression. Exercise releases endorphins, which are natural mood boosters, and can improve overall mental health. Activities like walking, running, yoga, or swimming can help reduce stress and increase energy levels. Socializing with friends or participating in group activities can also combat feelings of isolation, as human connection plays a crucial role in emotional well-being. Creative pursuits such as journaling, painting, or playing music allow for self-expression and provide a sense of accomplishment. Additionally, practicing mindfulness, meditation, and relaxation techniques can help shift negative thought patterns and improve emotional resilience. Consistent sleep, a balanced diet, and exposure to nature are also key factors in supporting mental health and managing depression. If your severity of depression inhibits you from engaging in the above examples or similar ones in your life, or despite this your depression is not improving, or is worsening contacting a health care provider/psychiatrist/therapist is recommended. As always if you are feeling suicidal call 911/988 or immediately go to the nearest emergency department.

Calming an angry person requires patience, empathy and practice to best defuse an argument. It’s worth adding that if the person is being aggressive or threatening this may be the time to exit the situation. Your personal and physical health are not worth attempts to calm someone. That said some Techniques can help include; staying calm, actively listening which means you allow them to express their feelings without interruption. It’s important to also acknowledge their feelings, and let them know they are valid.
Stay neutral with avoidance of placing blame in a calm voice with relaxed body language. Avoid confrontation but also if able try and shift their attention from the triggering topic/situation to someone more positive or neutral. If able try and seek solutions but be mindful of simultaneously avoiding confrontation.

By approaching the situation with empathy, patience and focus we can often help calm someone down. All the best.