10 Things I Pack In My Carry-On As A Nervous Flyer
10 Things I Pack In My Carry-On As A Nervous Flyer
Quick answer: What should a nervous flyer pack?
If you’re a nervous flyer, here are 10 things that may help you feel calmer when flying:
- Noise cancelling headphones
- A handheld fan
- Aromatherapy oils
- Water or electrolytes
- Simple snacks
- Gentle entertainment
- Colouring book and pencils
- Comfort items or mascots
- A travel book or journal
- A note for the cabin crew
What I pack in my bag as a nervous flyer
These are items that have helped me personally manage my flight anxiety.
Flying can feel overwhelming for me. It’s not just the flight itself — it’s the build-up, the airport, the waiting, and that moment when you take your seat and everything starts to feel very real.
Over time, I’ve realised something simple but important: what I pack in my bag can really shape how I experience the journey.
But I’ve also learned something equally important — I try not to rely on it too rigidly.
Routine can be comforting, but it can also increase pressure. So I pack these things knowing that if something is missing, I’ll still be okay.
This is what I personally bring as a nervous flyer — not as expert advice, just what has helped me.
Why What I Pack Makes a Difference
When I feel anxious about flying, it shows up in my mind and my body.
So I try to pack things that:
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give me something to focus on
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bring comfort and familiarity
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help me gently shift my attention
Having these things ready means I can just reach into my bag and get what I need.
1. Noise Cancelling Headphones
These are one of my essentials. They help me get into my own little space and block out noise around me if it gets overwhelming.
It’s important to try to take them off now and again — especially during take-off, cruising, and landing — just to familiarise myself with the normal, safe sounds of the aeroplane.
That balance really helps me feel more at ease.
2. A Handheld Fan
Hands up: who feels like when they’re anxious, all they need is fresh air? I certainly do!
The overhead air vents on planes are useful. I direct mine straight onto me as soon as I sit down. But I like having my own fan too — especially in the airport or while waiting to board. Needing fresh air is a common reason people turn away from boarding or leave the airport so this is my way to increase my air flow if needed.
It also gives me a new physical sensation to focus on, which can help interrupt anxious spirals.
3. Aromatherapy Oils
Smell is incredibly powerful.
I carry a small aromatherapy blend with:
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sweet orange
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frankincense
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lavender
I put a few drops onto wooden beads and keep them in my pocket.
If I feel anxiety building, I can bring my attention to the scent — it often helps gently bring me out of that spiral.
4. Water (and Sometimes Electrolytes)
Anxiety often gives me a dry mouth, so I always keep water close by.
Sipping water helps more than I expect — it almost signals to my body that things are okay.
You can also add electrolytes too, just to help with hydration and overall stability.
5. Snacks I Can “Graze” On*
I don’t always feel like eating on travel days, so instead of big meals, I bring simple snacks I can graze on.
My favourites are:
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bananas
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chocolate croissants
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a simple sandwich
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baby food fruit pouches** – I can hear your eyebrows raising but this is a recent discovery and is perfect for me. It’s easy to eat and gives you some instant energy!
I’ve also heard that sour sweets can help shift your focus during intense anxious moments — something I keep in mind.
*check at your departure airport their policies on taking food and drink through security
**these would count as liquids that would need placing in a clear, plastic bag
6. Gentle Entertainment
I always download a mix of:
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podcasts (including calming and flight-related ones)
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music
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films or programmes
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a reading book
One thing I’ve learned about myself: on travel days, I’m much more sensitive.
So I stick to gentle, calming content and nothing too intense, shocking, or jumpy.
I also like saving a series I’ve been looking forward to — it gives me something positive to focus on during the flight.
7. My Colouring Pencils and Fly Colour Calm
This has become one of my biggest supports. Colouring gives me a moment of calm quiet. I keep my colouring pencils in a small case that says:
“Sometimes you forget how AWESOME you are so this is your reminder.”
I always smile when I see it.
Colouring gives me:
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something peaceful and repetitive
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a way to gently focus my attention
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a sense of structure during the flight
It’s something I can always come back to, no matter how I’m feeling.
8. Mascots and Comfort Items
I have a few items that bring me joy and positivity! These include a 'Travelling Turtle' keyring, some affirmation cards, my aeroplane 'Pocket Hug' and a bracelet with a small aeroplane on it.
When I wear it, it reminds me of all the flights I’ve already done. It represents overcoming challenge and making progress.
That reminder gives me a quiet sense of strength — like proof that I can do this.
9. A Travel Guide
If I’m going somewhere new, I love bringing a travel guide.
It shifts my focus onto:
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what I’m looking forward to
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what I might do when I arrive
If I don’t have a travel book, I’ll write things down before the flight instead — either in a notebook or in the notes pages of Fly Colour Calm - and read them when I board.
Even small reminders of why I’m travelling can really help.
10. A Note for the Cabin Crew
This is something that has helped me more than I expected.
I sometimes write a short note letting the cabin crew know:
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my seat number
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that I’m a nervous flyer
I give it to them during boarding. They are trained for this, and even small gestures — like a smile or a thumbs up — can feel really reassuring.
If speaking feels difficult, handing over a note works just as well.
What I’ve Learned as a Nervous Flyer
I used to think I needed to “get everything right” before a flight. Now I try to hold it more loosely. Yes, these things help — but I remind myself:
If I forget something, I can still cope.
If things don’t go to plan, I can still get through it.
That shift has taken away a surprising amount of pressure.
A Gentle Note
I’m not a therapist or a flight expert — just someone who has found small ways to cope. If you’re a nervous flyer too, you might already have your own version of this. And if you don’t yet, it’s something you can build slowly, in your own way.
Final Thought
Every flight feels different.
But having a few familiar, calming things in my bag — and knowing I don’t have to rely on them perfectly — gives me something steady to hold onto.
Image © FlyColourCalm. All Rights Reserved.