Ready for take-off

Some practical tips before and during the flight:

It may be worth informing the airline of your fear of flying when booking as this information can be passed to the airport staff, who may allow an early check-in or at least reduce queuing and waiting time.

Reduce stress by allowing plenty of time for getting to the airport and writing a checklist of everything you need to carry and do on the day of the journey.

Prepare for delays to your flight and accept that they are a normal part of air travel. Make sure you have plenty of distractions: books, magazines, an MP3/CD player and spare cash for refreshments. Take music that you find calming and focus on breathing more slowly and deliberately when you feel anxious.

If you feel nervous, don't beat yourself up about it! Anyone can feel anxious when they are doing something out of the ordinary. Take aerophobia seriously in a travelling companion: understanding their fears can make a big difference to their flight experience.

If you are feeling really stressed, it may be worth informing the airline, which may be able to provide a quiet room away from crowds and bustle.

However relaxing it may feel initially, alcohol is likely to increase anxiety and irrational behaviour.

If you want to be in the safest seat in the plane, get one at the back, says the journal Popular Mechanics. The report, published in 2007, is based on the findings of 20 plane crashes – though all occurred several decades ago.

Wear your seat belt whenever the sign shows. Turbulence almost never causes aeroplanes to crash. But it is the leading cause of in-flight accidents: 58 injuries every year in the US alone.