The idea of jetting off into the sunset should be a dream come true, but for some, it’s a living nightmare. In fact, one in three Americans suffer from some form of fear when it comes to flying, according to Fly Freight. If you’re one of the people who gets the shivers before stepping onto a plane, here are five lifestyle hacks that just might help.

1.  Book a flight (No, really…)

If you happen to be inherently scared of flying, booking a flight may seem utterly ludicrous. After all, what could be worse than living through that nightmare of a situation? While facing your fear may be the bottom of your to-do list, maybe it’s just what you need to do to overcome it once and for all.

Stepping up and actually tackling your fear head on is something that you need to do sooner, rather than later, according to research from Saint Louis University Medical Center. The idea is that by using ‘exposure therapy’ (i.e. exposing yourself to the things that are scaring you), you can overcome the fear one step at a time.

2.  Do your research

Fear is often something that we just can’t control. Or, at least, that’s what you think. In truth, many people are as scared of the unknown as anything else. So, it stands to reason that the more you learn about something, the less it will spook you.

For example, when the plane experiences some turbulence, you may freak out because you don’t know what’s happening. However, some bumps during the flight are 100% normal; the crew actually expect it to happen. Often air pockets or clouds are to blame, which is why you needn’t panic each time you feel a tiny dip.

Related: Travel Essentials 101: 6 Apps Every Woman Needs For Her Vacay

3.  Arm yourself with distractions

The absolute worst thing you can do when you’re feeling scared is focus too much on your fear. If you spend every darn second of the flight worrying that something is about to go wrong, the entire thing will be traumatic. Don’t put yourself through it.

So, what should you do? Make sure you step onto that flight armed with as many distractions as possible. Grab your favorite book, a game, a coloring book, your tablet; basically anything that will take your mind off the fact that you’re on a plane. The more you distract yourself the quicker the flight will go.

4.  Learn some breathing tricks

Panic does exceptional things to your mind and body. When you start to get scared and breathe shallowly, your body actually takes in too much oxygen. Often enough, this is something that people just don’t realise. They think that the short breaths mean that they don’t have enough oxygen, and so they try to take in more and more. That’s the worst thing you can do.

Controlling your breathing means that you can also control your mind and body — to a certain extent. One trick you can use is practicing some slow breathing techniques. Breathe in through your nose for four seconds, hold for two, and then breathe out through your mouth for another four. Doing so will regulate your oxygen levels and help you relax.

5.  Sit next to the plane wings

If turbulence is the thing that worries you, you need to make sure that you book a seat next to the wings of the plane. In the middle of the aircraft, you will experience the least amount of turbulence and in-flight rockiness. That means that you’re way less likely to get freaked out when you sit here rather than somewhere else.

Often enough, you should find that airlines allow you to book a particular seat in advance. If that’s not the case, though, you can always ring up the booking agent and ask them specifically for these seats. Trust me, it could just make all the difference.

Related: 5 Quick and Easy Lingerie Packing and Traveling Tips

Sometimes, singledom gets a bad rap. It seems that the very minute us ladies dare to admit that we’re not actually in a relationship, the world jumps on us and asks why. It’s as though being without a partner is a plague; something that’s odd and not our own choice somehow. It’s not.

Personally, I’m a firm believer in never settling for anything that’s less than what you deserve. So, if you’ve yet to find someone worthy of your time, why would you want to couple up? If you’re a single lady, here are some affirmations just for you. Remember them. Repeat them. Live them.

1. “Being single is not the same as being alone.”

Whoever thought that being single was the same as being alone? You can have an absolutely bustling social life without committing to a romantic relationship. Having meaningful connections with your friends and family is just as fulfilling, if not, more! Remember, you may not have a partner, but you’re certainly not lonely.

2. “A relationship will never, ever define me.”

One of the grave mistakes many ladies make is assuming that having a relationship will somehow complete them. Um, hell no! You’re complete already. There’s no status symbol in getting together with someone just for the sake of it.

3. “I am 100% responsible for my own happiness.”

Your happiness is your decision; nobody else’s. Remember that. You don’t need the love of someone else to make you content. Relying on the affections of others for your own sense of peace is a dangerous game. You deserve happiness — go get it.

4. “Every day, I will practice the art of self-love.”

There’s only ever one person’s love that you ought to crave — your own. When you love yourself each and every day, nothing can stand in your way. Be kind to yourself and treat yourself with respect. Take the time to remind yourself of this self-love whenever you’re feeling a tad low.

5. “I’m free to travel and explore the world.”

Without a doubt, one of the most exciting things about being single is the fact that you’re free from any ties. You can get up and go whenever you please, without having to consider how it affects anyone else in your life. That is a liberty like no other and one you should exploit sooner rather than later.

6. “I am a strong, beautiful, independent woman.”

Pfft… You don’t need another person to remind you how strong, beautiful, and independent you are. These are not mere compliments; they’re facts. Give yourself the inner confidence to go out there and be the very best version of you on a daily basis.

7. “I don’t have to change myself for anyone else.”

You’re perfect just the way you are. Don’t you ever dare forget that. In your weakest moments, you may think that you need to change and be someone new; someone worthy of a relationship. That’s utter rubbish. Right now, you’re living your truth and that’s one thing that should never change.

8. “The right person will love me just as I am.”

Should the right person come along in the future, they will love you just as you are. It’s that simple. Anyone who asks you to change a fundamental part of your being is not the right person for you. Stay strong and remember that you deserve love, respect, and adoration. If someone can’t offer you those things, tell them to move along.

All images via royalty-free stock photos

Because we should all #EatWell

The path toward healthy eating is lined with many tasty little temptations. From decadent chocolate cake to a yummy takeout meal, there’s no end of things you may long for. Just ask anyone who has tried dieting recently and they will tell you the same old thing. From the minute you begin, it’s ever-so-tricky to stick to your dietary plan. No matter how hard you try, there will be days when all you really want is a massive greasy, cheesy pizza.

Now, you’ve probably spied people in restaurants taking quick snaps of their meals before they start eating. It’s an odd but common habit many of us have. Of course, it’s no great secret that Instagram is full of foodie pictures — these delicious looking images make up a huge amount of what you see on the social media site. But, what if taking these pictures could help you lose weight? Well, maybe they can.

According to a new study from Washington University, there may be more to the food picture you take than you thought. It’s not just about getting likes and comments online; the act of sharing these images has another key benefit. That’s right! The research found that snapping and uploading a quick picture of your food may make eating better, healthier food easier than ever before.

For a long time, dietitians have suggested that people keep a log of what they eat on a daily basis. It’s a tried and tested technique. When you really think about it, though, posting images of your day to day food online is no different. It’s a tangible way of remembering what you’ve had for your main meals. Whenever you need to, you can simply look back over diet for the last week, month, or even year. It’s easy and just takes the touch of a button.

“The benefit of photos is that it’s more fun to do than taking out a booklet or typing hundreds of words of description in an app,” explained the paper’s lead author, engineering doctoral student Christina Chung. “Plus, it’s more socially appropriate for people who are trying to track their diets to snap a photo of their plate when they’re out with friends — everyone’s doing it and it doesn’t look weird.”

It’s not just about remembering what you eat either; there’s the social support element too. One of the main reasons that people fail when it comes to weight loss and the like is because they feel totally and utterly alone in their struggle. They have no one to talk to about how hard staying on track really is. Needless to say, that’s why so many people attend slimming groups on a week by week basis.

Luckily, the online world is no different. Many people now find the support and help that they need from other social media users. For example, when you upload a picture of some freshly grilled salmon and a leafy green salad, you might get people commending you on your healthy eating. It’s that positive reinforcement and acknowledgment that drives people forward toward their goals. Simple.

So, the next time you’re about to chow down, why not stop, take a quick picture, and upload it to Instagram? You never know, it might just help you make the best possible food choices and lead a healthy lifestyle.

Make no mistakes, we’re all busier than we’ve ever been before. From trying to figure out your work-life balance to keeping up with your closest friends, there’s hardly a moment to just stop, breathe, and relax. If that sounds all too familiar to you right now, you may well need to find a way to get the timeout you so readily need.

You’ve likely heard of the so-called ‘mindfulness’ trend by now. Yes, it’s been the buzzword on everybody’s lips over the last couple of years and for good reason. Rumour has it that this form of meditation and self-reflection can help even the most stressed out of people get a little peace and quiet. But could it help us ladies more than our male counterparts?

According to a recent study by Brown University, it could indeed. In fact, it is women who tend to benefit much more than men once they start a mindfulness program. The results actually showed that this small, yet significant lifestyle change had some rather radical effects for ladies, including a major boost in self-compassion and self-acceptance.

Whether you’re feeling completely overwhelmed at the moment or just need a little time and space to yourself, there’s no end of ways in which this technique can help you, so where on earth should you start? Luckily, we have just the thing for you. Here are just two straightforward, quick techniques you can try at home.

1.  The Appreciation Technique

Think about it — there’s likely a whole wealth of things in your life which go unappreciated right now. When we get used to a particular standard of living, we often forget just how utterly lucky we are to have all that we do. That very notion is at the core of this technique; it’s what drives it forward. In short, this style of mindfulness helps you remember all of the blessings in your life and be thankful for them.

To start the process, you ought to find a quiet space where you can be alone with your thoughts. You may find that it helps you to have a notepad by your side so that you can write down how you’re feeling. Next, either in your mind or on paper, note just five things that have made you thankful today. Once you’ve done so, spend just ten minutes focusing on those particular things and how they’ve helped you. The change won’t come overnight but if you practice this one often enough, you will notice a real difference.

2.  The Immersion Technique

This next technique is a classic meditation method. What’s more, it’s oh-so-easy to get your head around once you get started. Rather than having to set aside a dedicated time for this on a daily basis, you can merely apply the approach to your daily life. It’s all about ‘flow’, i.e. that moment that you’re completely immersed in the task at hand and, therefore, aren’t able to fret or worry about anything else.

Here’s an example to help you along the way. Let’s say that you have to finish a report for work. It’s not the worst task in the world, but you’ve been putting it off all the same. Instead of watching the clock as you work, you need to allow yourself to get lost in what you’re doing. Turn off all the distractions — social media sites and your email — and just pay attention to what needs to be done. Right here. Right now. When you get it right, the feeling of pure calm is like no other.

Try mindfulness for yourself!

So, why not give one of these techniques a whirl for yourself? Remember, mindfulness is more than a mere media-endorsed fad; it’s a way of coping with the daily stresses and worries of life. Once you try it for yourself, you might just find that you feel like a whole new you.