Prep companion · not aviation safety, therapy, booking or training

Dashboard

Flight prep · 12 h 25 m · overnight

SYDNRT

Sydney → Tokyo · First long-haul · some turbulence anxiety

48-hour countdown

01 / Countdown

48 hours before

  • Confirm passport valid 6+ monthsCheck with your airline & destination embassy
  • Online check-in opens — set a reminderMost airlines: 24–48 h prior
  • Download offline entertainment & a calm playlist
  • Start shifting bedtime 1 hour earlier

24 hours before

  • Check in & choose a seatAisle near the wing feels steadier in turbulence
  • Charge phone, headphones & power bank
  • Lay out travel clothes — layers for cabin temperature
  • Pre-fill any arrival/customs forms

Departure day

  • Hydrate; go easy on caffeine and alcohol
  • Arrive early — rushing raises anxiety
  • Keep documents, meds & one calm item in reach
  • Confirm gate and any time changes with the airline

Cabin-bag plan

02 / Cabin bag

Ordered by weight & necessity.

  • Passport, boarding pass, walletNever check these — keep on your person
    light
  • Phone, power bank, charging cableBattery anxiety is real on long-haul
    light
  • Any medication + a copy of the prescriptionAlways carry on, never in the hold
    light
  • Refillable water bottle (empty through security)Hydration steadies you
    light
  • Noise-cancelling headphonesMuting engine noise calms the nervous system
    medium
  • Layer + compact scarf or shawlCabins run cold; warmth aids sleep
    medium
  • Snacks you actually likeStable blood sugar, fewer nerves
    medium
  • Toiletry kit ≤ 100 ml, in a clear bagFreshen up before landing
    heavy

Anxiety toolkit

03 / Calm

General wellbeing techniques — not a treatment. If flying causes you real distress, please speak with a licensed professional.

4-7-8 breathing

  1. 1.Breathe in quietly through the nose for 4 counts.
  2. 2.Hold gently for 7 counts.
  3. 3.Exhale slowly through the mouth for 8 counts.
  4. 4.Repeat 4 cycles — especially during take-off or turbulence.

5-4-3-2-1 grounding

  1. 1.Name 5 things you can see.
  2. 2.4 things you can feel.
  3. 3.3 things you can hear.
  4. 4.2 things you can smell, 1 you can taste.

Distraction anchor

  1. 1.Queue a familiar show or podcast before boarding.
  2. 2.Keep hands busy — a puzzle, journal, or stretch.
  3. 3.Reframe turbulence as bumps in the road, not danger.

Jet-lag schedule

04 / Jet lag
DayLightSleep
3 days beforeMorning daylight on wakingShift bedtime 1 h toward destination
2 days beforeBright light early, dim screens at nightBedtime 1.5 h earlier
1 day beforeGet outside in the morningBedtime 2 h earlier
Arrival daySeek afternoon daylight at LAXNap ≤ 30 min only; sleep at local night
+1 to +3 daysDaily morning lightConsistent local bedtime

Glidewell generates this prep to help you get ready. Always confirm flight times, baggage rules, security and customs requirements with your airline, the airport, and the relevant authorities. This is not aviation safety advice, medical treatment, or a booking service.