It’s time to spread your wings

You’ve checked in for your flight. Now take a moment to check in with yourself. What do you notice? Tensed muscles, shallow breathing, a faster heart rate or an unsettled stomach are some signs that your stress levels are high. You may also notice that you skipped a meal and need to eat. Notice the sensations and accept how you’re feeling without judgement.

Deep, slow breathing actually changes the information going to your brain and tells your body it’s okay to relax.

Try the Box Breathing relaxation technique.

1. Sit or stand in a comfortable position.
2. Breathe in slowly and deeply for four counts. As you breathe in, try to fill the very bottom of your lungs with air. You should feel your stomach move out—try putting a hand on your stomach and seeing how far you can push it out.
3. Hold your breath for four counts. Exhale slowly for four counts. Hold your breath for four counts.
4. Continue the pattern of breathing in for four counts, holding your breath for four counts, exhaling for four counts, and holding your breath for four counts. If you find the four-count too difficult, reduce the count to two or three.
5. If the four-count is easy, try adding a count or two.

Learn Box Breathing

If you can, check your bags or lighten your load so you have more freedom to walk around. Movement is one of the best ways to relieve stress. Some options here at the airport are taking a brisk walk, climbing the stairs, doing lunges or squats in place or trying some gentle stretches in your seat.

Try a neck stretch, a good shoulder stretch, a hip stretch, a few leg extensions, some arm and side stretches, or even ankle rotations.

Distraction is another way to take your mind off your worries and focus on something more enjoyable. Read a magazine, get into a good book or play a game on your electronic device to help shift your mind off the rush of travel. If you’re headed on vacation, why not write yourself a list of things you want to see at your destination?

If you’re at YVR, pick up CMHA’s Colour Me Calm colouring booklet at Pre-Security YVR Information Counters. Many people find that colouring helps them slow down, focus on the present and gain a feeling of calm. It can be part of a mindfulness practice for kids and adults too!

It may be too late to plan ahead for today, but if you find travel stressful, it helps to give yourself extra time when you need to fly. Sure, you could rush through traffic and make your flight. But you could also leave an hour earlier, take your time and breathe easier knowing that if you do hit a delay, it won’t risk your whole schedule.

When you come to the airport early, you have time to appreciate the original works of art here at YVR or grab tea and enjoy airside views from the Observation Area, located before security in the Domestic Terminal.

Drinking water to stay hydrated helps you handle stress more effectively. Airplanes are more dehydrating because the air in the cabin is kept drier. Avoid caffeine and alcohol before your flight because they lower your ability to deal with stress. Water is always a good choice, particularly when travelling. If you bring an empty water bottle in your carry-on, you can fill it with water after you’ve gone through security.

Being a considerate traveller helps everyone arrive at their destination feeling more relaxed. Making sure your luggage doesn’t use up extra seats, moving out of someone’s way or helping with a stroller are simple things you can do to help those around you. These courtesies make the airport experience better for everyone. We’re all in this together!

Did you know that turbulence is just a change in the air around your plane? Like water, currents of air move up and down, ripple out and change direction, speed and density.

Some causes of turbulence are easy to see and avoid. Thunderstorms push air up and down, so your pilot will avoid the worst of the storm. Airplanes themselves cause turbulence, which is one of the reasons air traffic controllers give airplanes a lot of space (and why you might have to wait to take off). Other causes of turbulence are not easy to see, such as changing wind currents or ripples created as air currents move up and down over mountains.

The most important thing to know is that turbulence isn’t dangerous. Even in the most severe turbulence, your plane is only moving a few metres. The real danger to passengers is injuries caused by falling or getting bumped around the cabin. It’s a good idea to keep your seatbelt on whenever you’re in your seat, even when it isn’t required.

Sounds are a common source of worry during flight. Many people listen for sounds from the engines and different flight control surfaces and wonder if each change means that something is wrong. If you find that sounds cause a lot of stress for you, bring headphones for your flight’s entertainment system or bring your own music or audiobooks to keep your ears focused on something else. You could also try bringing earplugs.