How to Cope with a Fear of Flying
如何對付飛行恐懼
Are you scared to death every time you step on a plane? There are things you can do to reduce your anxiety that don't involve Valium or a pitcher of margaritas. You will need knowledge of airplane maintenance, a seat over the wing, pleasant diversions, breathing exercises, and a quick tension-relieving trick.
每次踏上飛機你就嚇得半死嗎？有一些你能從事來降低焦慮，不需要鎮靜劑或一大壺瑪格莉特的事。你會需要飛機維護知識、在機翼的座位、怡人的消遣、呼吸運動，以及一個快速紓壓技巧。
Step one: Familiarize yourself with airplane safety measures. Commercial airliners have more than one backup system for every piece of equipment that could fail, and they receive 12 hours of maintenance on the ground for every hour spent in the air.
第一步：讓自己熟悉飛機安全措施。商用客機每一件可能故障的零件都擁有不只一套備用系統，且它們在空中的每一小時，在地面都會受到十二小時的維護。
Step two: Request the seat over the wing. The ride is smoothest and most quiet there.
第二步：要求在機翼的座位。旅途在那是最平穩、最平靜的。
Step three: 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. You want your mind so occupied that you won't notice every inflight hiccup. If you run out of things to do, talk to the person next to you.
第三步：將你能想到的所有消遣帶上飛機－－一本令人著迷的書、益智遊戲、好音樂、一疊雜誌、各種點心、DVD 撥放器。你要讓你的思緒專注到你都不會注意到飛行中的所有小問題。如果你無事可做了，那就和你旁邊的人說話。
Step four: Tell the flight attendant that you are a nervous flyer as soon as you board. He or she will take the time to reassure you about any odd sounds or sensations. Fight the urge to use sedatives on a flight. They double your risk of developing deep-vein thrombosis, a potentially fatal blood clot, and the threat lasts for four weeks.
第四步：一上飛機就告知空服員你是個緊張的乘客。他或她將會花時間去消除你對任何怪聲音或騷動的疑慮。飛行中，對抗使用鎮靜劑的衝動。鎮靜劑使你發生深層靜脈栓塞的風險加倍，那是種潛在致命的血栓，而那種威脅會持續四週。
Step five: Stop panicking that the plane is going down every time you hit a little bump. Airliners are designed to withstand more turbulence than Mother Nature's capable of creating. In fact, turbulence has never taken down a commercial airliner.
第五步：停止每次遇到一點空中顛簸就恐慌飛機要墜落了。大型客機的設計能承受超出大自然所能創造出的亂流。事實上，亂流從未使一架商用客機墜落過。
Step six: Take some deep breaths whenever your morbid imagination begins to trump your common sense. Inhale slowly through your nose as your stomach expands; then exhale gently. For an instant tension releaser, do the 10-second grip—squeeze your armrests as hard as you can while tensing your stomach and leg muscles, hold for 10 seconds, and release. Repeat until you're calm.
第六步：.每當你可怕的想像開始勝過你的常識時，深呼吸。緩慢地透過你的鼻子吸氣，同時你的胃部擴張；接著輕輕地吐氣。一個即時紓壓方法，做十秒緊握動作－－在使你的胃部和腿部肌肉緊繃的同時，盡你所能地緊握你的扶手，撐十秒，然後放開。重覆這動作直到你冷靜為止。
Step seven: Reassure yourself that the pilots are well-equipped to deal with any situation. Their training is comparable in time and intensity to that of a medical doctor. Air traffic controllers undergo rigorous instruction, too.
第七步：向自己保證飛行員都有能力處理任何狀況。他們的訓練在時間和強度上都和一位內科醫生的不相上下。空中交通控制員們也歷經嚴格的教育。
Step eight: If all else fails, repeat this mantra, "My chance of being in a plane crash this year is about 11 million to one." It's far, far safer than driving.
第八步：如果其它所有步驟都失敗了，覆誦這句真言：「我今年飛機失事的機率大概是一千一百萬分之一」。這遠比開車要安全多了。
Did you know? Passengers sitting at the back of a plane are 40 percent more likely to survive a crash than those sitting in the front.
你知道嗎？坐在飛機尾端的乘客在失事中存活的可能性多百分之四十，相較於那些坐在前面的乘客。
Take that, first class.
接招吧，頭等艙。
- 「對付、處理」- Cope With
How to Cope with a Fear of Flying
如何對付飛行恐懼 - 「各種」- A Variety Of
...an engaging book, puzzles, good music, a stack of magazines, a variety of snacks, a DVD player.
...一本令人著迷的書、益智遊戲、好音樂、一疊雜誌、各種點心、DVD 撥放器。 - 「用完、耗盡」- Run Out
If you run out of things to do, talk to the person next to you.
如果你無事可做了，那就和你旁邊的人說話。 - 「一...就...」- As Soon As
Tell the flight attendant that you are a nervous flyer as soon as you board.
一上飛機就告知空服員你是個緊張的乘客。 - 「處理、應付」- Deal With
Reassure yourself that the pilots are well-equipped to deal with any situation.
向自己保證飛行員都有能力處理任何狀況。
