I Thought I Was Having a Seizure at 30,000 Feet—But It Was Panic

Imagine sitting on a plane, thousands of feet in the air, when your heart starts racing. Your hands go numb. Breathing feels difficult. You wonder if something serious is happening. Could it be a seizure? A heart attack? For many people, this moment is a panic attack.

Panic attacks can happen anywhere, but having one on a plane feels especially scary. There’s no easy way to leave, and the closed space can make things feel worse. Some people feel trapped, dizzy, or like they are about to pass out. These intense feelings often come without warning.

Many people don’t realize right away that what they’re experiencing is anxiety. Instead, they may believe something is physically wrong with them. This fear adds to the panic, creating a loop that’s hard to escape.

But here’s the truth: panic attacks, while uncomfortable, are not dangerous. They don’t last forever. And with the right tools and knowledge, you can manage them—even at 30,000 feet.

Understanding What’s Really Happening

It’s easy to believe something is seriously wrong when your body feels out of control. But panic attacks are not medical emergencies. They are a reaction from your body’s “fight or flight” system. This system helps protect you from danger, but sometimes it goes off when there’s no real threat.

You might feel chest pain, dizziness, or tingling in your hands. Some people think they are having a heart attack or can’t breathe. These symptoms can be frightening, but they are common signs of panic. According to studies, panic attacks can last between five and twenty minutes, and they always pass.

It helps to remind yourself that panic attacks are not deadly. They are your brain’s way of reacting to fear, even when nothing is wrong. You might feel like the feeling will never stop, but it always does. Panic attacks come fast—but they go away, too.

So next time it happens, try to pause and ask yourself: Is this panic? If you can name it, you take away some of its power. Recognizing what’s happening is the first step to calming yourself down.

Preparing Before You Fly

Getting ready before your flight can help prevent panic from taking over. Planning gives you more control and helps lower your stress.

Here are a few ways to prepare:

• Pick your seat early. Some people feel better in an aisle seat so they can move around. Others like the window seat to look outside. Choose what makes you feel most at ease.
• Pack a small personal bag. Keep important items close, like snacks, water, headphones, a book, a phone charger, or any medicine you might need.
• Know what to expect. Learn about common things that happen on a flight, like turbulence. Turbulence feels bumpy but is not dangerous. Flight crews are trained for safety and emergencies.
• Talk to your doctor. If flying makes you extremely anxious, ask about short-term medicine that can help. Make sure it’s safe for you and won’t cause problems during the flight.

Being prepared doesn’t mean you’re expecting something bad to happen. It just means you’re ready to handle anything calmly. Wouldn’t it feel better to board the plane knowing you’ve already set yourself up for a smoother experience?

Tools and Techniques to Calm Yourself Mid-Flight

Even with good preparation, panic can still happen. That’s okay. What matters most is knowing what to do in the moment.

Here are some simple tools to help calm yourself:

• Control your breathing. Panic often causes fast, shallow breaths. Try breathing in through your nose for 6 seconds and out through your mouth for 6 seconds. This helps slow your heart rate and tells your brain you’re safe.
• Use a calming app. Apps like Headspace, Calm, or Breathwrk offer guided breathing and relaxation exercises. They are easy to use and can help you stay focused and relaxed.
• Visualize a safe place. Close your eyes and picture somewhere peaceful, like your bedroom or a favorite park. Think about the sounds, smells, and how it feels to be there. This can help your mind feel calmer.
• Tell someone you’re anxious. Letting a flight attendant or seatmate know how you feel can bring comfort. You don’t have to go through it alone.

You can’t always stop panic right away, but you can learn to stay with it and ride it out. These small steps can bring a sense of control when everything feels overwhelming.

In-Flight Distractions That Help

Focusing too much on your anxious thoughts can make panic worse. One way to break the cycle is to shift your attention to something else. Keeping your mind busy helps your body relax.

Try these helpful distractions during your flight:

• Watch a familiar show or movie. Choose something you’ve seen before that makes you laugh or feel calm.
• Listen to music or a podcast. Make a playlist that soothes you or reminds you of good times.
• Play a game. Mobile games or puzzles can keep your brain focused and away from panic.
• Write or draw. Bring a journal, sketchpad, or even a coloring book. These quiet activities are great for calming nerves.
• Plan your trip. Think about what you’ll do when you land. Make a list of places to visit or meals to try.

Distractions don’t erase anxiety, but they stop it from growing. Which one do you think you’ll try on your next flight? Pick something simple and comforting—you don’t need to do it perfectly, just enough to give your mind a break.

Asking for Help on the Plane

You don’t have to handle a panic attack alone. Flight attendants are trained to help in situations like this. They won’t judge you. Many of them have helped passengers with anxiety before.

Here’s how reaching out can help:

• Let a flight attendant know early. If you feel nervous before takeoff, tell them. They can check on you during the flight and offer support if needed.
• Ask to move to a quieter spot. If there’s space, they may let you sit somewhere more comfortable or private.
• Talk to someone. Even a short conversation can break the panic loop. It reminds you that you’re not alone and gives your mind something else to focus on.
• Follow simple instructions. Flight crews may guide you through breathing or help you sit down if you feel dizzy or overwhelmed.

According to research, helping anxious passengers is part of the airline staff's job. One flight attendant even shared how talking calmly with a panicked nurse helped stop her attack. You are not a burden—just someone who needs a little help getting through the flight.

Mindset Shifts That Reduce Panic

Sometimes, the most powerful tool during a panic attack is how you think. Panic often grows from scary thoughts that feel true, but aren't. Learning to question these thoughts can help you feel safer.

Here are some mindset shifts that can calm anxiety:

• Remind yourself: thoughts are not facts. Just because you think “the plane will crash” doesn’t make it true. Planes are built to handle tough conditions, and flying is very safe.
• Focus on your reason for traveling. Are you visiting family? Starting a new job? Going on a long-awaited vacation? Reminding yourself why you’re flying can give you strength.
• Let the panic come. It sounds strange, but sometimes telling panic, “Go ahead,” can take away its power. Panic needs fear to grow. If you stop fighting it, it often fades faster.
• Know you’ve done this before. If you’ve had panic attacks before, remember—you got through them. You’ll get through this one, too.

These small shifts can change how you experience fear. Which of these ideas can you practice on your next flight? A calmer mind often starts with a different point of view.

Additional Physical and Sensory Strategies

Your body plays a big role in how you feel during a panic attack. Using physical tricks can help calm your nervous system and bring your focus back to the present.

Here are some strategies that work:

• Move your body. Stand up, stretch, or walk down the aisle when allowed. This helps release built-up energy and can lower anxiety.
• Use cold water. Splash cold water on your face or run it over your hands in the bathroom. The cool feeling can slow your heart rate and calm your mind.
• Try calming scents. Pack a small bottle of essential oil or scented spray, like lavender or peppermint. Smelling something fresh and familiar can ease tension.
• Stay hydrated. Drink plenty of water and avoid too much caffeine or alcohol, which can increase anxiety.
• Eat light, healthy snacks. Nuts, fruit, or whole grains can help keep your blood sugar steady. Sudden drops in blood sugar can make anxiety worse.

These small actions can make a big difference in how you feel. The goal is to stay grounded in your body when your mind feels out of control. Which one feels easiest for you to try first?

Conclusion

Panic attacks on a plane can feel frightening, but they are not dangerous. You’ve learned how to recognize the signs, calm your body, and shift your thinking. You’ve also seen how planning and using distractions can make a big difference. Flying with panic is hard, but it’s possible—and you are stronger than you think. Will every flight be perfect? Maybe not. But with the right tools and mindset, each one can feel easier. The more you practice, the more confident you’ll become. You’re not alone, and you can do this.