Control your setting. If cramped quarters unsettle you, book a seat near the bulkhead for more legroom. If turbulence frightens you most, choose a seat near the wing, where there’ll be less motion. Also, always use the overhead air nozzle. “Keeping your face cool has been shown to make claustrophobic people feel less panicked.”
Fight dark thoughts. Wear an elastic band on your wrist. When negative thoughts arise, snap the band to dispel them, then visualize a safe landing. It also helps to glance at a simple note, like one that says, “Breathe. Everything will be fine.”
Breathe deeply. To fight your body’s natural response to fear, count to three while holding your breath, then breathe out slowly for three counts. “Steadying your breathing slows the rush of adrenaline that makes panic worse.”
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