If turbulence (or the mere thought of it) makes your heart race, taking steps to control your breathing can be a simple and powerful way to help soothe your body, Dr. Naidoo said. One example is 4-4-8 breathing: Take a breath in for four counts, hold your breath for four counts and then exhale for eight counts. Repeat.

Dealing with turbulence anxiety starts with understanding the physics: planes are designed to withstand forces far greater than any natural turbulence, and the wings are flexible like the suspension of a car on a bumpy road. To physically minimize the sensation, try to book a seat over the wings, which is the center of gravity and the most stable part of the aircraft. When bumps occur, practice the "4-7-8" breathing technique (inhale for 4, hold for 7, exhale for 8) to calm your nervous system. Many frequent flyers also suggest a mental trick: lift your feet slightly off the floor; this breaks the physical connection to the vibrating plane and makes the movement feel less intense. Engaging your brain in a complex task—like a crossword, a challenging video game, or writing with your non-dominant hand—can also distract the amygdala from its fear response. Finally, always keep your seatbelt fastened, as the feeling of being "held" securely in your seat provides a significant psychological sense of safety.