Does the idea of flying cause you to break out in a cold sweat? You aren’t alone. More than 25 million Americans suffer from some form of flight anxiety, making aerophobia (fear of flying) the second biggest fear in the U.S. after public speaking. If you do fall in this category, you’ve probably had friends and family remind you numerous times that flying is the safest mode of transportation. While that’s very true—your chances of dying in a plane crash are about one in 10 million compared with a one-in-272 chance of dying in a car crash—that’s not always enough to quell the jitters. And advice like showing up early at the airport to eliminate unnecessary stress is practical as well, but for the most nervous nellies among us, it takes a little bit more to get us up in the air. Budget Travel turned to the experts— Todd Farchione of Boston University’s Center for Anxiety & Related Disorders, Martin N. Seif of the Anxiety & Phobia Treatment Center, and Captain Steve Allright of British Airways’ Flying with Confidence program—to find out exactly what to do to help alleviate flight anxiety. Thanks to their advice, they put together a 10-step guide to help you conquer your fear—because nothing should stand between you and the vacation you deserve.

Give your phobia a name

Figuring out what triggers your fear in the first place is an important first step toward conquering flight anxiety. Different aspects of flying can trigger different fears depending on the person—for instance, one person may be afraid of turbulence and feel nervous during a perfectly normal takeoff, while an individual with germaphobic tendencies may be more concerned about the spread of germs in a confined space. “The common denominator for more than 90 percent of flight phobics is the fear that they will become overwhelmed with anxiety during the flight,” says Seif, a clinical psychologist who runs the Freedom to Fly program at the Anxiety & Phobia Treatment Center in White Plains, New York. It helps to recognize that your phobia is irrational, but you need to be able to pinpoint the cause of your fear before you can take that next step.

Familiarize yourself with airplane noises

You’re about to land and the plane is rattling like both of its wheels are about to fall off—is it time to panic? No, the carry-on luggage and the seat-back tables are shifting slightly—just like they do every time the plane takes off and lands. Sometimes all it takes to combat anxiety is a little information. Read up on the typical bumps and noises that may occur during a flight. It also helps to understand just how rigorous safety measures are for aircrafts.  “Our anxiety is fed by ‘what if?’ catastrophic thoughts. Once you become knowledgeable, your ‘what if’ thoughts will be limited by the facts,” said Seif.

Check the turbulence forecast

While turbulence is a perfectly normal part of flying—it happens when the plane encounters normal weather patterns like air currents or clouds—the idea of shaking while in the air can be very unsettling. Turbcast (iTunes, $1.99) was designed by a pilot and analyzes weather patterns as a pilot would, giving fliers an inside look at factors like air pockets and thunderstorms that can cause turbulence in the first place. Translation: The more you know about what causes that shaky feeling and how much of it you can expect while you’re airborne, the less you’ll be afraid of it.

Bring a photo of your destination

Visualizing your destination and imagining yourself there can be a powerful antidote to stress—and can help keep you focused on the prize at the end of the journey. You can do this with or without a photo, but having a physical image to refer to—whether it’s a picture you’ve downloaded on your phone or a postcard—can help to keep your mind from wandering. Allright says another method is to “imagine yourself in a safe place, somewhere you feel comfortable and safe. Your bedroom, perhaps, or on a beach. Take yourself there with your eyes closed and relax.” The idea is to take your mind off the little things that make you nervous about flying and focus on the positive aspects of your journey.

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