TRAVEL TIPS

Glen H. Arnold, a counselor who specializes in treating the fears of people who fly, says holiday travelers can take these steps to reduce anxiety before and during a flight.

BEFORE THE FLIGHT

* Pack early to minimize departure-day stress.

* Beginning 24 hours before departure, avoid or minimize stimulants such as caffeine, nicotine and sugar. Eat foods closer to their natural states, such as fresh fruits, vegetables and whole grains.

* Set the mood early on the day of departure by listening to a relaxation cassette before getting out of bed.

* Wear loose, comfortable clothing. Wearing slippers and layers of clothing you can remove if necessary are good ideas.

* Give yourself lots of extra time to get to the airport.

* Check Christmas gifts like you do your luggage so you won’t have to struggle with them on board the airplane.

* Take a portable audiocassette player and familiar, relaxing recordings. A relaxation cassette is a good idea.

* Take healthy snacks such as trail mix or dried fruits to eat during the flight.

* Set a goal for each flight, such as making the flight 25% more comfortable than the previous one.

* Make a “flight plan”--how you expect to spend your time during the flight. Breaking long flights into smaller units provides a feeling of greater control.

DURING THE FLIGHT

* Accept the fact that airliners encounter air turbulence about 10% of the time.

* Keep your seat belt on all the time you’re in your seat, and make it as snug as possible without affecting your breathing. This minimizes body movement during turbulence.

* In turbulence, visualize how a block of Jell-O would react and let yourself yield similarly to the motion. If you grab something and stiffen your body, you exaggerate the discomfort.

* It is critically important to maintain a feeling of control during the flight. You can’t control air turbulence or the airplane; concentrate on controlling your reactions.

AFTER THE FLIGHT

* Did you achieve your goal? Any improvement is an advance. Reward yourself in some fashion.