There are thing you can do to reduce your anxiety that don't involve Valium or a pitcher of Margaritas.

其實有些方法可以減少你的緊張感，並不需要鎮錠劑或雞尾酒的幫助。

You will need knowledge of airplane maintance, a seat over the wing.

你會需要飛機保養資訊、靠近機翼的位子。

Pleasant diversions, breathing exercises and a quick tension-relieving trick.

可以轉移注意力的東西、深呼吸運動還有一些快速消除緊張的技巧。

Step1, familiarize yourself with airplane safety measures.

第一步，熟知飛機安全資訊。

Commercial airliners have more than one back-up system for every piece of equipment that could fail,

對於有可能損壞的零件，商用客機有不止一個備用零件可以支援。

and they receive 12 hours of maintenance on the ground for every hour spent in the air.

而這些零件每飛行一小時，就會接受十二小時的維修。

Step2. Request a seat over the wing. The ride is the smoothest and most quiet there.

第二步，要求一個靠近機翼的機位。在飛行途中，這個區域的位置是最平穩和安靜的。

Step 3. Bring aboard as many diversions as you can think of. An engaging book, puzzles, good music, a stack of magazines, a variety of snacks, a DVD player.

帶任何你覺得可以幫你轉移注意力的東西，像是書、拼圖、音樂、一疊雜誌、不同零嘴、DVD撥放器。

You want your mind so occupied that you won't notice every in-flight hiccup.

你要讓自己的心緒有地方專注，而不會注意到飛機不穩的抖動。

If you run out of things to do, talk to the person next to you.

如果你找不到事情做了，就跟坐在旁邊的人聊聊天吧。

Step 4. Tell the flight attendant that you're a nervous flyer as soon as you board.

第四步，一上飛機就告訴空服員你有飛行恐懼症

He or she will take the time to reassure you about any odd sounds or sensations.

如果你聽到怪聲或有奇怪的感覺，他會向你解釋原因，讓你安心。

Fight the urge to use sedatives on a flight.

盡量克制想用鎮定劑的衝動。

They double your risk of developing deep vein thrombosis, a potentially fatal blood clot, and the threat lasts for four weeks.

他會加倍你得深部靜脈栓塞的機率(一種容易致死的血管栓塞)，而這會持續四週之久。

Step 5. Stop panicking that the plane is going down every time you hit a little bump.

每次飛機震動時，試著不要那麼敏感和緊張。

Airliners are designed to withstand more turbulence that Mother Nature is capable of creating.

民航機在設上所可以承受的亂流強度是遠超過在空中會遇到的亂流強度。

In fact turbelence has never taken down a commercial airliner.

事實上，到目前為止，沒有民航機是因為亂流而失事的。

Step 6. Take some deep breaths whenever your morbid imagination begins to trump your common sense.

第六步，當你開始乎思亂想和看到一些幻覺時，試著深呼吸。

Inhale slowly through your nose as your stomach expands, then exhale gently.

慢慢吸氣讓腹部充滿氣，然後再慢慢的吐氣。

For instant tension releaser, do the Ten-Second Grip.

如果要立即消除緊張，試看看「十秒緊縮操」。

Squeeze your armrests as hard as you can while tensing your stomach and leg muscles.

盡可能的把你的把手緊緊握住，同時緊縮你的腹部和大腿肌肉。

Hold for ten seconds and release. Repeat until you're calm.

持續十秒後放鬆，一直重複道你消除緊張為止。

Step 7. Reassure yourself that the pilots are well equipped to deal with any situation.

第七步，試著說服自己機長是可以應付任何突發狀況的。

Their training is comparable in time and intensity to that of a medical doctor.

駕駛員所受訓練是與醫生一樣嚴苛和充足的。

Air traffic controller undergo rigorous instruction, too.

而航空交通管制員也是受到非常嚴謹的訓練。

Step 8. If all else fails, repeat this mantra: "My chance of being in a plane crash this year is about 11 million to one."

如果以上的方法都不管用，試念以下的咒語，「我今年遇到空難的機率是一千一百萬分之一，

It's far, far, far safer than driving!

這遠比開車還要安全。」

Did you know passengers sitting at the back of a plane are 40% more likely to surive a crash than those sitting in front.

你知道遇到空難時，坐在機尾的乘客比坐在較前方的旅客多40%的存活機會。

知道厲害了吧，你們這些坐頭等艙的!

哈知道厲害了吧，你們這些坐頭等艙的!