Panic Attack on a Plane: What to Do Mid-Flight

Updated 26 October 2026

What should you do if a panic attack starts on a plane?

1. Stay put and follow the crew's instructions

You don't need to go anywhere to get through a panic attack. If the seatbelt sign is on, keep your belt fastened and stay in your seat. The steps below all work sitting down.

2. Slow your breathing and remind yourself it will pass

The NHS advice for a panic attack is to breathe slowly and deeply, remind yourself that the attack will pass, focus on calming images, and remember that it's not life-threatening¹. Most panic attacks last between 5 and 20 minutes¹, and the worst usually comes early (more in how long panic attacks last).

3. Ground yourself in the cabin

Use what's around you: the feel of the armrest and the seatbelt, the steady hum of the engines, the temperature of the air from the vent. Working through what you can see, touch, and hear, as in the 5-4-3-2-1 technique, gives your attention somewhere to go.

4. Tell someone if it helps

You can let a member of the cabin crew, or the person you're travelling with, know how you're feeling. You don't have to explain more than you want to, and you won't be dealing with it alone.

Why do planes trigger panic attacks?

A plane is a place you can't leave until it lands. The American Psychiatric Association describes agoraphobia as fear of situations where escape may be difficult or help may not be available if panic symptoms start, and lists using public transport and being in enclosed places among them³. Fear of flying is also recognised as a specific phobia in its own right². For many people it's a mix of both: the flight itself, and the feeling of being unable to get out if panic starts.

What helps before you fly?

• Go easy on caffeine and alcohol. The NHS notes that sugary food and drinks, caffeine, and alcohol can all make panic attacks worse¹.
• Practise breathing exercises beforehand. The NHS suggests breathing exercises for phobias², and a technique you've already practised is far easier to use at 35,000 feet.
• Talk to someone you trust about it. This is another NHS suggestion for phobias², and it can help to travel with someone who knows.
• Check whether your airline runs sessions for nervous flyers. The NHS suggests checking places like airlines for sessions they may run for people with phobias².
• Get your tools ready offline. Your phone will be in flight mode, so anything you plan to use needs to work without a connection. Test it at home first.

Can you get help at the airport?

In the UK, airports must provide assistance to passengers with disabilities, and Civil Aviation Authority guidance makes clear that this includes hidden disabilities such as anxiety and mental health conditions⁴. Contact your airport or airline before your trip to arrange it. Elsewhere, ask your airline what support they offer.

When should you get help for fear of flying?

If fear of flying means you avoid trips you want or need to take, it's worth treating. Talking therapies such as cognitive behavioural therapy (CBT) are a standard treatment for phobias, and in England you can refer yourself directly to an NHS talking therapies service without seeing a GP first².