Does this sound familiar - the engines roar, you're thrown back into your seat for take-off, and the knuckles on your hands turn white as you grip the armrest for dear life? Air travel has become so integral a part of all our lives that we perhaps sometimes forget just how frightening it can be to many. A fear of flying, or aerophobia, can make any trip by air, for vacation or business, a potential nightmare. Indeed, a recent article in USA Today suggested that a fear of flying "cripples - or at least burdens - the careers of millions of Americans".

So what can you do to combat your fear of flying?

Firstly, take a deep breath. However difficult it may be, remind yourself that the chances of being involved in an accident are astonishingly low. Per million passenger miles, air travel is by far the safest form of transportation.

Try not to consume too much alcohol before the flight, or once you're up there. Apart from potentially rendering you unfit to fly, alcohol at altitude can actually exacerbate feelings of claustrophobia and anxiety.

On board, several airlines try to make the whole process of flying that much easier for those of a nervous disposition. A spokesperson for Virgin Atlantic said: "We have a dedicated Flying Without Fear audio channel to help anyone through their flight. On selected flights we also have a meditainment channel giving our passengers the chance for some quality deep relaxation whilst flying with us."

Many have turned to hypnotherapy to try to overturn an often debilitating fear of flying. Chris Thomas, a hypnotherapist with Vision Coaching Services, says: "Flying phobias can be caused by either by conditioning stemming from a single frightening event; masked general anxieties from past experience, learned gradually over time either first hand or from others, or as a result of 'distorted' thoughts about airtravel. These fears are usually irrational and are usually deep within our subconscious."

Thomas adds: "Even at airports all the wrong words are used unintentionally which condition people to fear flying. Examples of such expressions include "terminal, final destination, final approach, insurance desk, departure lounge and last and final call. Particularly post September the 11th peoples fears are brought to the fore with armed police are highly visible adding to the tension."

Finally, if things are really bad, get yourself onto one of the courses run by several major airlines: British Airways and Virgin both hold courses for nervous flyers. They don't come cheap, though: Virgin charges 199 for its one-day course, BA charges 235 - but the net result could be well worth it.

A BA spokesperson said: "Lack of control, claustrophobia, heights and fear of falling are the concerns of many nervous passengers. The psychologist will give some positive ways of coping with and minimising these fears and will conduct a relaxation session just prior to the flight."

British Airways claims a 95% success rate for the 40,000 passengers who've passed through their Fear of Flying programme.

See you up there!