worsening OCD and flight anxiety. In need of suggestions and/or encouragement

[Rennix]

I’m 26 years old and have had OCD since I was three. It’s ebbed and flowed a lot over the years, and changed up genres and themes over time as well. My most dominant theme has always been contamination and health anxiety. During the COVID-19 pandemic, my OCD really surged. I switched up my counseling and started to do ERP and it did wonders. I went from not being able to take a walk in the neighborhood to being able to travel overseas and looking to initiate a move to a new country. However, now that those plans are underway and I’m about to activate a visa in a foreign country, I’ve had to leave most of my support systems at home behind, including my counselor and my horse who has been so therapeutic to me. I’m struggling. I have my partner who is lovely and kind and patient and supportive, but they are also making a big life change too and there is a lot on their plate. I feel my anxiety getting worse again and certain genres that have been quiet for awhile reactivating, such as emetophobia. I’m especially noticing that when traveling on planes. I was originally scared of flying because of contamination worries, but now it seems to be less of that and more of a fear of throwing up or a sense of claustrophobia/being out of control that I hate. The past five or six flights I’ve been on have involved some sort of panic attack either on the plane or in an airport or both, and I feel I’m building quite the negative association at this point. Watching videos, listening to music, deep breathing, and Dramamine do not seem to offer any relief. Does anyone have any suggestions for coping with flight anxiety? Or words of calm or wisdom I can hold onto? Thank you so much.

[deValentin]

Maybe the best thing to do is to look at your options. You have better chances to arrive at a satisfying solution if you make a decision on that issue instead of letting circumstances or the mood of the moment decide in your place.

What are your options? You could avoid flying. That would keep your phobia quiet for while, but the price to pay is an impaired life. Not very satisfying. Or you could face your anxiety triggers and not let excessive fears control your life. It's a more difficult path at first, but more rewarding in the long term. With habituation and good experiences, you become satisfied with good reasons to feel safe and at ease. You don't need anymore absolute guarantees.

Give yourself so much time to make a decision. Don't let the deliberation drag on for too long. To make that decision, here is the question you need to ask yourself. As a source of comfort and well-being, should I rely on excessive avoidance? This isn't a reliable source of comfort because even a confined life, in the end, may not be enough for you to feel comfortable. Or you could decide to rely on a reasonable, brave, and interesting life as a source of satisfaction. The advantage of that last option is that, no matter the cirumstances, you always will have the satisfaction of living the best life possible given the information and opportunities available at the time.

[Jessiemylab]

I get panic attacks when I fly. Of course xanax works wonderful for panic attacks, but, I also bring cards with me on my flights. Playing games with my cards keeps my thoughts in the present. Also, a psychologist I went to told me when having a panic attack to try to focus on three things. They are, what currently feels comfortable right now. Ie: it can be as simple as the feeling of the seat you are sitting on. 2) What am I able to see that would comfort me. Ie: it could be a tree or I guess on a plain a cloud or person. And the 3rd I don't use as much is what you can hear. All the above will bring you back to the present, where all is well!