It is true that turbulence is usually greater at the back of the plane, so ask for a seat as close to the front of the plane as you can. However, if you haven’t been able to reserve a front of flight seat (pesky EasyJet) don’t worry – simply remind yourself if you do hit turbulence that your seat means you feel the effects a little more and breathe slowly and deeply to try and steady your nerves.

Coping with turbulence, remember it’s ‘just a road in the air’

A bumpy flights is a tricky experience for a nervous flyer, and adds to the level of worry before the next flight. But once you understand what causes it, you’ll understand that turbulence is a normal part of flying and not something to fear.

When a plane flies through an area of low pressure to high pressure (or vice versa), it causes a “bump” in the ride. These bumps aren’t dangerous, but pilots intentionally navigate away from strong turbulence to ensure the smoothest possible ride and the least anxiety for passengers. Another fact to keep in mind: Modern planes are designed to handle much more intensive turbulence than they would ever encounter.

Finally, a mantra that many nervous flyers repeat to themselves, ‘it’s just a road in the air’. Just like on a car or train journey, bumps and jostles are nothing to fear. Michael Salem says ‘Another good fact to remember is the seat belt light goes on because the pilot does not want you to fall on the guy next to you, not because there is any type of flight risk.’

Face the facts

This only works for some, but try to remind yourself that air travel is the second safest mode of transportation in the world (second only to elevators and escalators). The chances of being in an accident are about one in 11 million – it’s more likely you will win the lottery! (Ed's note: I find checking out this live tracker, and seeing just how many flights are in the air at any one time, is super helpful to calm nerves)

Think yourself calm

Many nervous flyers use another trick for overcoming anxiety; picturing and focusing the destination. This is, essentially, a distraction mechanism but it can help. Try and focus on where you are going, what you will do when you get there, how it will feel when you on your holiday.

By focusing on what will happen after the scary incident you can try to distract yourself from your jitters and mentally fast-forward through the event.

Allow yourself a drink, in moderation

10 proven ways to overcome your flying phobia and board a plane without fear