For some vacationers, air travel can be a major source of pre-trip anxiety. And while airplanes are widely touted as the safest way to travel, it can be hard to focus on the positives when you’re experiencing heightened levels of stress. According to estimates from ABC Health & Wellbeing, close to 40% of people around the world have at least some fear of flying, with only a minor segment of the population having an intense phobia.

No matter how you feel about air travel, it can be useful to learn some of the common techniques nervous flyers use to calm their nerves before and during a long flight. This insight can help you manage your own anxiety on a particularly turbulent journey or support family and friends who may not be as excited about flying as you are. Of course, every traveler has their own tolerance for flight anxiety, so if you’re in full-blown panic mode it may be a good idea to speak with a mental health professional before you leave.

What does flight anxiety feel like?

While every nervous flyer has their own physiological response to air travel, many report feeling sick or experiencing a panic attack shortly before departing or while they’re airborne, according to the Anxiety and Depression Association of America. Interestingly, some people with an acute fear of flying also have other phobias that compound their unease, such as claustrophobia or agoraphobia. In many cases, nervous flyers understand that airplanes are a relatively safe means of transportation, but find it difficult to silence their active imagination. One of the best ways to manage your pre-flight jitters is to preoccupy your mind and avoid ruminating on worst case scenarios, as this will only magnify your anxiety. But what other coping methods can help you ward off your fear of flying?

5 useful tips for keeping calm during long flights

First, it’s important to note that flight anxiety is usually triggered by specific stimuli, whether it be a catastrophic thought, bodily sensation or a bad memory. These sensations, in turn, can amplify their anxiety and increase their risk of panic attacks, leading to a rather unhealthy feedback loop. If you’re stressed about an upcoming flight, consider using one or more of the following calming techniques:

1. Fight fear with knowledge:

When it comes to a fear of flying, your anxiety is essentially tricking your body into thinking it’s in immediate danger. Learning more about how airplanes work can help calm your nerves during take-off or when turbulence hits. The more you know about air travel, the less mid-flight uncertainty you’ll have to contend with. It may also be useful to browse the National Transportation Safety Board’s website to get a better understanding of how uncommon aviation accidents actually are.

2. Practice breathing exercises:

Many people with flight anxiety experience breathing difficulties during their travels, which often results from unintentionally panting or holding their breath. These respiratory irregularities send signals to your brain that may trigger your fight-or-flight response, amplifying feelings of panic and fear. Luckily, the National Health Service published a comprehensive guide on deep breathing techniques that can help you manage your stress.

3. Refocus your attention:

Keeping your mind preoccupied during a long flight can be difficult, but focusing on a specific task can do wonders for your state of mind. Nervous flyers should take full advantage of in-flight entertainment, read a book or listen to music with noise-cancelling headphones to help drown out the ambient noise. Even a minor distraction can help you calm your nerves for at least a small portion of your flight.

4. Strike up a conversation:

Whether you’re traveling with friends, family or flying solo, a great way to reduce your stress levels is to talk with the people seated around you. If you’re particularly nervous about airplane safety, it may be helpful to introduce yourself to the flight attendants and share your concerns. Most airline professionals are happy to talk through your worries and have plenty of experience reassuring passengers that they are in safe hands.

5. Drink lots of water:

When managing your flight anxiety, you may be tempted to take the edge off with a cocktail or a cup of coffee. These beverage selections, however, can exacerbate your nerves and lead to dehydration if you’re not careful. Keep in mind, airplane cabins typically have very low humidity, which can quickly dry out your throat, nose and skin, according to the Cleveland Clinic. Nervous flyers should drink lots of water before and during their travels to help them stay hydrated and relaxed until their plane finally touches down.

Building a good campfire is one of the most enjoyable parts of camping, especially in winter. However, ensuring that your campfire is safe is important, especially in South Africa, where bushfires can be a significant risk.

Here are some essential tips for creating a safe campfire:

1. Choose the right spot

Selecting the right spot for your campfire is the first step to ensuring safety. Always use designated fire pits if available. If you need to create your own, choose a site at least 10 feet away from tents, trees, and other flammable materials. Clear the area of dry leaves, grass, and twigs, creating a safety zone around your fire.

2. Check local regulations first

Before setting up your campfire, it’s vital to check local regulations and fire bans. South Africa, particularly during dry seasons, may impose fire restrictions to prevent wildfires. Always adhere to these rules to avoid legal issues and ensure the safety of the environment.

3. Build your fire with caution

When building your fire, start with a small amount of tinder such as dry leaves or grass, followed by kindling like small sticks. Arrange your firewood in a teepee or log cabin style for better airflow. Avoid using flammable liquids to ignite your fire, as they can cause uncontrolled flames.

4. Watch the weather

Weather conditions play a significant role in fire safety. Wind can spread embers and increase the risk of a wildfire. If it’s windy, consider postponing your campfire. Always check the weather forecast before starting your fire to ensure it’s safe to proceed.

5. Keep water and sand nearby

Always have a bucket of water, sand, or a fire extinguisher close to your campfire. Additionally, keep a shovel or spade handy to manage the fire and extinguish it completely when you’re done. These tools are essential for quickly addressing any unintended spread of flames.

6. Never leave a flame unattended

One of the cardinal rules of campfire safety is never leaving it unattended. Even a small breeze can cause a fire to spread. Always have someone keep an eye on the fire, especially when there are children or pets around.

7. Extinguish fire properly

When it’s time to put out your fire, follow these steps to ensure it’s completely extinguished:

1. Pour water over the fire until the hissing sound stops.
2. Stir the ashes and embers with a shovel.
3. Add more water and stir again until everything is cold to the touch.
4. Make sure no embers are still glowing.

Always be prepared, stay vigilant, and respect nature to prevent accidents and preserve the beauty of SA’s wilderness.

Everyone, at one point or another, has toyed with the idea of jumping off a cliff with nothing more than a cable around one’s ankles. Depending on the amount of daredevil in you, you’ll most likely fall somewhere along the spectrum between “would rather die than bungee jump” and “is there a two-for-one special?”. AllTheRooms is here to tell you yes, you most certainly should go bungee jumping. Words fail to describe the mid-flight weightlessness and post-flight highs, so you’re better off just experiencing it yourself. With the United States home to tons of beautiful bridges, rugged canyons, and gushing rivers, you may not have to travel far to get your kicks. Here’s our list of the best spots for bungee jumping in the US: land of the free…fallin’ (sorry).

High Steel Bridge, Washington

Nestled in the dense rainforests of the Pacific Northwest, the High Steel Bridge is a strong candidate for the most beautiful bungee jump spot in the United States. When it comes to extreme sports, and bungee jumping in particular, this spot in Washington isn’t the highest or the most dangerous, but to be surrounded by lush evergreens and a meandering ice-blue river below makes for an unforgettable experience. Just be aware that the operator only organizes trips for groups of 12 or more, so you may have some convincing to do.

Stratosphere SkyJump, Nevada

If you’re more of an urban soul, the Stratosphere SkyJump in Las Vegas allows you to jump from a building’s 108th floor in the heart of Sin City. This is actually a great option for first-timers who are hesitant about jumping off a cliff. At Stratosphere, you’re suspended by a cable the entire descent that eases you down and minimizes the jerking from traditional bungee jumps. You’re slowly eased to the ground and politely asked to exit through the gift shop. It may not be the most authentic bungee jump experience, but if you’re in Las Vegas knocking out bucket list items, the SkyJump is something to consider.

Royal Gorge Suspension Bridge, Colorado

The Royal Gorge Suspension Bridge in southern Colorado is far and away the most expert jump on this list. In fact, it’s closed all year except for the Go Fast Games event. For the three-day festival, avid thrill-seekers from around the world flock to Colorado to jump roughly 1,000 feet. That equates to about 15 seconds of free falling. If you’re not daring enough, visiting the event as a spectator is just as fun. Hang out on the bridge or on the river below and watch people walk the plank.

Navajo Bridge, Marble Canyon, Arizona

Located near the North Rim of the Grand Canyon, the Navajo Bridge offers a jump site between massive red sandstone cliffs that lead down to the Colorado River. At 470 feet, it’s not exactly for beginners. One of the best parts about Marble Canyon is that the most of the tour operators include a post-jump river dip in your package, which makes for an excellent way to cool down and gawk upwards at the bridge you just willingly jumped from. Unlike some other sites that only have one operator, there are a few here, so feel free to shop around.

Rio Grande Bridge, New Mexico

One of the highest bungee jumps in the United States is the Rio Grande Bridge in New Mexico. The “Gorge Bridge,” as locals call it, stands a whopping 680 feet above the river and offers daring jumpers probably more freefall time than they are really comfortable with — enough time to have a full-fledged conversation with yourself about why you decided to make this decision. Bungee Expeditions has over 25 years of experience in the industry (don’t let the 1990s-era website fool you) with an impeccable track record, so you’ll be in good hands. Just keep in mind that there’s a price to pay for heading to the biggest household name in bungee jumping — be ready to shell out over $300.

Redwood Trees, California

In one of the more unique takes on bungee jumping, Bungee Adventures operates from the dense forests of Humboldt, California. Instead of jumping off a suspended bridge, you jump 200 feet between two giant redwood trees. In order to get to the top, instead of just walking up some stairs, you’ll need to learn how to climb up fixed ropes attached to the trees. Many people say the experience upwards in the redwoods is as rewarding as the fall on the way down.

Winter is a great time to snag travel deals, but if you’re going to spend all those extra savings on baggage fees, you’re better off staying home. To get the most out of your winter vacation, pack your clothes efficiently. Not only will you save money at the airport, but you’ll also save time and stress during the packing and unpacking process. We asked some travel experts about the methods they use to maximize their luggage space when heavy winter clothing is involved.

1. WEAR YOUR BULKIEST ITEMS.

No matter what folding method or fancy equipment you use, your winter coat will always take up more room in your suitcase than a t-shirt. One simple way to save space is to forgo packing it in your bag at all and wear it on the trip. The layering method is an essential strategy for Chris Elliott, travel writer and author of How to Be the World’s Smartest Traveler (and Save Time, Money, and Hassle). “This method lets you avoid having to pack your heavy winter jacket, which as you know can easily fill up the entire carry-on,” he tells Mental Floss.

The same trick applies to your boots, gloves, scarves, sweaters, and any other piece of winter gear you can slip on without overheating. And don’t worry, you won’t be dressed for the tundra for the entirety of your journey: As soon as you get into the car or plane, slip off your jacket and use it to get comfy. Kristin Addis, writer of the travel blog Be My Travel Muse, does this when when she’s not storing her jacket in the overhead bin. “Sometimes flights are so cold that it’s really nice to use it as a blanket or extra pillow,” she tells Mental Floss.

2. FIND THE RIGHT BAG.

Winter puts your luggage to the test. A well-made bag should be able to fit a last-minute pair of socks when it’s already full to the brim, while an old, cheap model will be stretching at the seams long before that. Elliott recommends that travelers prioritize quality over bells and whistles. “You might have a really awesome bag that’s self-weighing and it’s got a charger in it,” he says, “but if it doesn’t hold up to the rigors of travel, you should leave it at home.”

3. REMEMBER: LESS IS MORE.

Stuffing in that one extra sweater can be the undoing of many winter travelers. Instead of focusing on bulky outerwear, Addis prefers to pack light base layers that will keep her toasty without pushing her luggage past the weight limit. “I try to bring things that are inherently warm and lightweight like merino wool ski underwear and a very warm down jacket,” she tells Mental Floss. “Even with just those two layers I am good in -20°C as long as it is a dry cold.” If you have base layers packed for every day of your trip, there’s no reason to bring more than one or two sweaters. No one will fault you for wearing the same outfit twice. Elliott also prefers to pack base layers from quality brands like North Face over the flashier items he has in his closet. “If you’re going somewhere really cold, unless you’re going to Aspen, you don’t really need to make a fashion statement,” he says. “You don’t need to pack your entire wardrobe.”

4. USE THE NAVY FOLDING METHOD.

To roll or to fold? That is the question that plagues many travelers when they first set out to fill a suitcase. You may suspect that it doesn’t make much of a difference either way, but to both Elliott and Addis the answer is clear: Rolling is the way to go. For lighter undershirts, employ the fold-and-roll method used by the Navy. Lay the shirt flat on your bed or some other surface and fold the bottom third of the shirt to its back side. Next fold it vertically, laying the right half of the shirt over the left half. Finally, fold the left third of the shirt into the middle and then fold the remaining right third over that. Compress it even tighter by rolling the whole thing up starting from the collar. For sweaters, you can get away with a few less folds. Lay the garment flat and fold the arms behind the back to make an “X”. Fold it in two vertically—now you’re ready to start rolling it tight from top to bottom. If you’re worried about your perfectly bundled packages unraveling, secure them with a rubber band to give yourself peace of mind.

5. INVEST IN LUGGAGE CUBES.

To pack like a pro, get your hands on a set of luggage cubes. After testing them out, Elliott says he’ll never go back. “I always thought luggage cubes were gimmicky and then I tried them,” he says, “They are not gimmicky at all. Two luggage cubes can save you a ton of space.” Elliot’s favorite cubes are from Eagle Creek. The mesh, zippered containers are basically mini suitcases: Fold and roll your clothes like you normally would then squeeze them into the cubes until they’re full. The packed cubes fit like puzzle pieces into your bag, helping to maximize space. Addis is also a fan. “My big secret is packing cubes!” she says. “I roll and stuff each item into them, zip it up, and then it is organized and more compact.”

6. WEIGH YOUR BAG.

One extra pound can make the difference between paying an extra $50 at the airport and walking on the flight with that money in your pocket. Traveling with heavy winter gear means your bag is more likely to tip past the 50-pound limit. Avoid getting blind-sided at security by weighing your bag before you leave the house. Pack the bare minimum amount of supplies you need before your first weight check. If you have a few pounds to spare and some room left in the bag, reward yourself by chucking in your favorite scarf or sweater you planned to leave behind.