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How can I beat my fear of flying?
Thanks for asking.
Have you ever had a holiday coming up and, rather than being excited about it, you just can't get over the apprehension and anxiety you get when you think about flying.
And it only gets worse when you actually get to the airport and onto the plane, doesn't it?
We're talking clammy hands, a racing heartbeat and a feeling of being constantly on edge.
Aviophobia, or an intense fear of flying, is actually one of the most common phobias out there, with estimates suggesting it affects between 10 and 40 of people to some degree.
And it's hardly surprising.
Even though commercial flights have been operating for over a century now, our brains aren't necessarily wired for flying.
We were designed to stay on the ground.
As the old saying used to go, if man was meant to fly, God would have given him wings.
Even if you've heard over and over that flying is statistically the safest way to travel, that reassurance often falls flat because fear isn't rational.
You just can't help playing out worst-case scenarios in your mind.
But that's just the thing.
Plane crashes stick in our minds precisely because they are so rare.
When they do happen, they're dramatic, heavily covered in the media, and deeply striking.
Our brains latch onto the exception and overlook the norm.
The first step is to pinpoint what actually scares you.
Is it turbulence, feeling trapped, a lack of control, the fear of being unwell mid-flight?
Different fears call for different approaches.
One useful starting point is to understand how flying works, as much of the anxiety comes from not knowing what's happening.
If you paid attention when we covered turbulence on Do You Really Know?
A little while ago, you'll know that it's simply caused by movements in the air.
Turbulence doesn't mean that there's anything wrong with the plane.
Bear in mind too, that commercial aircraft always have at least two pilots, sometimes three on long-haul flights.
And, what's more, they're served different meals to reduce the risk of both suffering food poisoning at the same time.
Understanding those points can help restore a sense of security.
Commercial airlines like British Airways, EasyJet and Virgin actually offer online courses to help people overcome their fear of flying.
These courses tend to combine both technical explanations and psychological support.
The good news is that aviophobia responds very well to treatment, particularly cognitive behavioral therapy.
Well, preparation can make a real difference.
You don't want last minute stress piling on top of any existing anxiety.
So plan your journey to the airport carefully and check in your luggage ahead of time.
Once on board.
Simple techniques like box breathing or progressive muscle relaxation can help regulate stress.
The latter involves tensing a group of muscles for five seconds and then releasing.
Work through your hands, shoulders, jaw and legs.
The contrast helps ease physical tension, which in turn calms the mind.
Distraction is another powerful tool.
Read a book, watch a film, do a crossword write, listen to your favorite podcast or play an immersive game.
Keeping your mind occupied makes it much harder to dwell on anxious thoughts.
If you're still feeling anxious, don't hesitate to speak to the cabin crew and tell them.
After all, they're there to support passengers and used to dealing with nervous flyers.
You may not be able to get rid of the fear entirely, but you can learn to understand it, put it into perspective and ultimately stop it from becoming an obstacle to you traveling with a serene mind.
There you have it.
Now you know how to beat your fear of flying.
In under three minutes, we answer your questions and help you understand the true meaning behind the trends, concepts and acronyms that are making headlines.
Listen along and you will really know for sure.
