flight anxiety is ruining my life and my trips

I have two flights tomorrow, one 4 hour flight and then an hour connection flight.

I’ve taken plenty of flights in my 24 years of life, and each upcoming flight the anticipatory anxiety gets worse. I haven’t been able to chill out my stomach or my heart rate all day, and it’s debilitating. I feel so ill and I’m dreading this vacation with my friend instead of being excited.

I flew alone in October 2025 and in February with my dad. I feel like I’m on the edge of a breakdown at any second. Exposure therapy doesn’t seem to be working with me, and I’m tired of being scared for hours upon hours before flying, while flying, and during the trip because I have to fly home. I’d like to cancel my trip and stay home, just to stop feeling so ill and anxious.

I’d appreciate any tips, or tricks, or advice anyone has for this. I’ve already made up my mind on receiving professional help when I come home, but it’s too late since I depart at 7am tomorrow.

I’m just tired of feeling this way. I want to be excited to travel, not fear it so bad that I’m on the edge of crying and throwing up. I also think I just needed to verbalize, or at least put in writing on how I’m feeling.