FEAR OF FLYING? How to avoid a mid-air anxiety attack?

In most cases, fear of flying isn't innate, it's learned. There is a practical, physical approach to preventing the symptoms of panic, which include jumpiness, sweating, and difficulty breathing.

Don't Panic:

1.Avoid sugar and caffeine-soda, junk food, coffee-for five days before the flight.

2.Arrive at the airport early to avoid rushing, which can make your body produce extra adrenaline.

3.Don't have any alcohol before or during the flight.

You Panicked!

1.Drink orange juice to replace complex blood sugars that are burned off by stress.

2.Prop up the small of your back with a pillow, spread your legs to relax your abdomen, and breathe from your diaphragm. Don't inhale too deeply, or you'll speed up your heart rate.

3.If you start hyperventilating, either breathe into a paper bag or inhale the bubbles coming off a can of warm soda. The carbon dioxide will calm you.

4.Think of a calming scene, such as a beach or forest.

5.Try progressive relaxation, tightening and relaxing first your feet, then your calves, thighs, buttocks, abdomen, on up to your scalp.

Relaxation Exercises

Exercise: 1. Slow rhythmic breathing for relaxation

1.Breath in slowly and deeply.

2.As you breathe out slowly, feel yourself beginning to relax; feel the tension leaving your body.

3.Now breathe in and out slowly and regularly, at whatever rate is comfortable for you. You may wish to try abdominal breathing.

4.To help you focus on your breathing technique:

a.breathe in as you say silently to yourself,

b.breathe out as you say silently to yourself, 'out, two, three.

or Each time you breathe out, say silently to yourself a word such as 'peace' or 'relax.'

5.Do steps 1 through 4 only once or repeat steps 3 and 4 for up to 20 minutes.

6.End with a slow deep breath. As you breathe out say to yo