6 good things to do and 3 to avoid if you're a nervous flyer

Some people get so anxious when flying, it ruins their trip. If you're a nervous flyer, try these six good-to-do things (but avoid these three) to keep you calm.

Many of us take for granted how easy it is to hop on a plane and fly across vast distances without a moment of worry. For others, the fear of flying is very real and presents a huge challenge when there is no other option BUT to travel by air.

Here are a few tips on dealing with anxious flyers, whether it’s you or someone else:

Be upfront with the gate agent and flight attendants—before the plane takes off—about whether you or your companion are nervous travellers. Let them know the severity of the anxiety.

• Airline staff can support you through it, and it’s better to be honest right away than to have them wonder what sort of problem you're experiencing.

It’s not a bad idea to chat with your fellow passengers directly around you. The more support, the better.

• It takes away the feeling of isolation and can even open up conversations that distract you momentarily from your fears.

When checking into your flight, request a seat close to the front of the plane, as that area experiences the least turbulence.

Be sure you bring something to distract yourself or the nervous flyer. Do NOT just sit rigidly in your seat, staring at the screaming baby in front of you. Some options include:

1. Reading a good book.
2. Listening to music (when allowed) that's calm and soothing.
3. Bringing a portable travel game that you can play with your travel or seat mate.
4. Putting a rubber band around your wrist and snapping it when you feel anxious. It will give you a momentary reprieve from the anxiety.
5. Watching the movies available — even if you’ve seen them before and they’re outside of your comfort zone.
6. Staying hydrated with water or juices, because dehydration can increase anxiety.

It goes without saying that you should avoid any and all of the following if you're a nervous flyer, or travelling with one.

1. Caffeine or any stimulant that could make a person agitated.
2. Overconsumption of alcohol.
3. Movies or books that involve disaster of ANY KIND!

Taking long, calming breaths can help lower heart rate and anxiety. Encourage the nervous flyer to gently close their eyes and breathe slowly in through the nose and out through the mouth.

• Have them picture themselves dropping a small bit of tension each time they exhale. You can verbally walk them through this, as the sound of your voice can give them something to latch onto.