As Andrew pointed out, a long flight usually means a large plane which usually means a good number of toilets. When I last went on a long-haul flight, I was seated near the middle of the plane and was therefore near one cubicle. I knew I'd feel more comfortable using the toilets at the end of the aircraft - several in a row and seemed less busy. I went and used those and managed quite well - just felt the pressure was off - though also used similar strategies to the ones Andrew described.
One of the insidious things about this ailment is that we can project thoughts onto others that are simply not there. While walking to the back of the plane I found I began speculating on what others may be thinking of me going to the back of the plane - e.g. 'why's he using these toilets?' etc. I then tried to be rational about it all - are they really interested in this? NO. If they were to speculate, (and they have very many more interesting things to think about) would they realise I was having difficulties peeing? NO. Or would they perhaps think that the toilet near my seat was busy. YES - though the chances of them sparing me a first - let alone a second - thought would be slim.
When I felt more confident later, I used the single cubicle near my own seat.
Hope that helps. My own paruresis level is similar to your own.
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