Calm nerves about flying with a before-and-during plan

Help me calm nerves about flying.

What triggers me: [take-off, turbulence, crowds]
Flight details: [length, alone/with someone]
What already helps a bit: [optional]
Prescribed meds I already use for this: [optional — do not suggest new meds]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A before-the-flight plan.
2. A during-the-flight plan (seat strategies, grounding).
3. What I can tell cabin crew in one line.
4. When fear needs GP/NHS support instead of DIY tips; call 999 if in immediate danger.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent facts, prices, opening hours or bookings. Not medical or therapy advice. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.