Take a look at a few tips to help you overcome your fear of flying.

When I was a child, my mother was a flight attendant and every year she would take my brother and I on a trip. You can imagine how quickly the excitement of two children would fill up to the brim; we would be eagerly waiting for the day of the flight – like two kids waiting for Santa on Christmas.

Of all the fantastic memories these trips have etched into my mind, I clearly remember being fixated on turbulence – “Why is the plane not moving? I want the plane to move!” I would exclaim on every flight. As a child, I have been in flights where there was so much turbulence that the overhead bins would suddenly open up and the plane would violently shake. It’s funny how from a child’s perspective, turbulence didn’t affect me at all; it was almost like having a random roller-coaster ride during a long trip. I guess that when we are children, we are fearless most of the time!

Fast-forwarding to today, turbulence is my absolute least favorite part of flying. As soon as an announcement from the cockpit comes across the speakers warning passengers of possible turbulence I immediately get stressed out, my hands start to sweat, and my heart beats much faster.

If you also experience these symptoms, be sure you are not alone. There are many people who experience aerophobia or fear of flying. Sometimes, the fear is so extreme many people simply cannot even board the plane; for others, it can make flying a fairly stressful situation. While you are not here for medical or psychological advice, I can share some tips that I have developed over time whenever I fly to help me cope with turbulence.

Entertain yourself

Having nothing to do except anxiously watching the onboard map and waiting for possible turbulence will be your worst enemy. Make sure you have the tools you normally use to relax -bring a book or your kindle, go through your favorite magazines, or watch a movie (I especially like to watch a comedy that makes me laugh) to distract yourself during the flight.

Trust me, your mind might find something more positive to think about than a possible disaster when you are laughing your ass off watching a classic episode of Friends.

Knowledge is power

Do you know which is the safest mode of transportation? It’s actually flying. I always remember when a pilot told me planes are designed specifically to handle turbulence as part of the flight path, so you should not be afraid of a little movement.

If you think about it, cars are supposed to move then they drive through bumpy roads and the same happens with boats navigating through choppy waters. Therefore, you should expect that the plane moves during a trip – even in clear skies because clear air turbulence can suddenly appear with no warning. The good news is that airplanes are now designed to endure more turbulence than ever before.

If you feel anxious because you are not in control (like when you drive a car) remember you are taken to your destination by pilots who are highly qualified and experienced; you are in safe hands so sit back and relax.

There are also a few books that can help you cope with the fear of flying including: Flying with Confidence: The proven programme to fix your flying fears.

Be selective on when you fly

Personally, I find that red-eye flights make me more anxious than traveling during the day. Therefore, if there is no other choice than flying during the night, I usually take a sleeping pill to help me spend most of the trip asleep. ZZZquil – a non-habit-forming sleep-aid – or Melatonin can both help you fall asleep faster.

Replace catastrophe focused anxiety with positive thoughts

If you are afraid of flying, you probably have catastrophic thoughts about the plane suddenly crashing or worse. Remember that thoughts triggered by anxiety are only thoughts, and not reality. When these negative or anxious thoughts creep into your mind, try replacing them with positive scenarios about how the plane will safely arrive at your destination and all the fun stuff that’s awaiting you. Repeating positive affirmations can also help you keep negative thoughts at bay.

Bring a crystal

If you read my post “The best crystals for traveling” you already know that I love my crystals and I usually take them with me during trips. There are some crystals including amethyst, garnet, or turquoise, which can help you relieve anxiety and worry. You can purchase a small one to carry in your backpack and hold to it when you’re feeling anxious.

Try to relax

If you are into meditation or ASMR, download a session before you fly, so that you can listen while in the air. If you haven’t meditated before you fly, do so, because it’s not easy to meditate on a plane for the first time, when there is turbulence and other triggers. Also, try breathing slowly through your nose and out through your mouth in slow methodical pace. If you feel that you are hyperventilating, take a few breaths in the paper bag that is usually available in the seat in front of you to help put CO2 back into your blood.

Approach the flight attendants

Flight attendants are on the flight to help make the trip as comfortable as possible, and take it from me, they are happy to help ease your anxieties. If you are feeling really anxious, tell the flight attendants – they are trained to manage these situations and they will be able to calm your fears. Talking about your fears and not feeling alone will greatly reduce your anxiety; sometimes just talking about your worst fears will make them much less of a big deal.

Conquer your fears

Do not allow your fear of flying to stop you from traveling and exploring the world. The best way to overcome our fear is by actually confronting it head on. Start thinking about the strategies that can help you reduce anxiety during your flight before your trip so you will have the necessary tools to cope with any negative thoughts or fears. Always remember the memorable experiences and fun times that await as soon as the plane lands!

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Learn a few useful tips and tricks on how to sleep on the plane.

Sleeping on a plane can feel like mission impossible. The tight space usually makes you feel as comfortable as a sardine in a can; there might be a hoard of screaming babies near you; and the ever-present light from the seat next to you could feel like the late evening sun in your tired eyes.

The list of challenges are never ending and unfortunately there are many issues you won’t be able to control during the flight, unless you had a genie in a lamp (but that would be a waste of wishes). However, there are a few tricks which will give you higher chances to get some sleep – and they start even before you board the plane.

Choose the right seat

If you are taking a red-eye flight and plan to sleep for most of the trip, try reserving the window seat. The advantage of this seat is that you can lean on the wall and don’t need to be awaken when your neighbor suddenly and ferociously has to go to the bathroom in the middle of the night.

I’ve been on long flights where I was stuck in a different seat and getting to know my neighbor a little too well as they would need a bathroom break every few minutes. After the 27th time, I just told my neighbor to climb over me every time they needed to go to the bathroom, so I could get some sleep. Sitting in the last row next to the bathrooms will give you the chance to meet everyone in the plan, as lots of people conglomerate next to your seat waiting for an unoccupied latrine – inevitably this will lead to more noise and cost you precious sleep.

Another big mistake is reserving either the last row or the exit seats – these seats do not recline, and you will be very uncomfortable. Try to avoid these rows as much as possible to be comfortable enough to get some shut eye.

Dress comfortably

And by this I am not telling you to wear pjs when you travel (although many people board planes with pajama pants – good for them but I wouldn’t dare to do this), but do dress with clothes that are not too tight. Your feet will probably swell during the flight so bring shoes that are comfortable and on the looser side. Unfortunately, I made this mistake before, had to remove my shoes, ended up extremely cold during the flight and had some ice cubes for toes.

I am always cold in planes (well actually I am cold even in summer!); and I haven’t been able to fall/stay asleep because of that. Therefore, I always try to bring warm clothes for my flight. I will bring lots of layers to make sure I’m comfortable enough to fall asleep and not too hot or cold.

Avoid eating too late

Eating and falling asleep with your stomach full can be very uncomfortable. Unfortunately, this can happen often as during red eye flights as soon as dinner is over lights are turned off. Personally, I do not like eating prepackaged airline food; if I’m taking a red-eye flight I always buy food at the airport and eat it while I am waiting to board the plane. I then brush my teeth and follow my usual skin care routine, so I am ready to fall asleep as soon as I board the plane.

This practice has two advantages – first, you don’t need to wait until dinner is served (which can be at midnight) to fall asleep; secondly, I avoid feeling bloated.

Tip: Do try to eat before getting on the plane. Many people will get bloated just from the flight, and a poor or heavy meal will only make it worse.

Try taking a sleeping aid

I always bring an over-the-counter sleeping aid when I take an overnight flight. When flying I can have a lot of trouble falling asleep, that I usually need some extra help to not look like a zombie trying to eat some poor sap’s brains when I arrive at my destination.

Melatonin can help you fall asleep faster & stay asleep longer; similarly, ZZZquil, a non-habit-forming sleep-aid can give you a hand to get your beauty sleep. Remember to take ZZZquil at least 7 hours before you need to wake up to avoid grogginess.

Bring the right accessories

Bringing the right accessories is key and they can make a difference in helping you fall and stay asleep during the flight.

Sleeping mask

The sleeping mask is an essential accessory which I never forget to add to my bag. Why? Because if there is a tiny ray of light, I can’t fall asleep. On a semi dark plane, any little bit of light can feel like a laser going right into your eyes. Wearing a sleeping mask has an added benefit: it gives a clear signal to everyone that you are sleeping so they won’t bother you.

The Manta Sleep Mask is a great travel companion; let me tell you why. First of all, its adjustable eye cups mold perfectly to your face and therefore block 100% of the light. Secondly, the extra-deep eye cups allow you to blink like you’re not wearing a sleeping mask, so it’s very comfortable.

Neck pillow

My poor husband will get almost no sleep on a flight and when he does he drops his head like he’s ready for the guillotine. Really, he looks like one of those wooden birds “drinking” water bobbling up and down all day long. For several years he never brought a neck pillow, and coupled with previous neck injuries, he would have lots of pain for days after a flight.

We recommend the Ostrichpillow Go neck pillow which is made with high density memory foam and 360º natural ergonomic neck support.

Additionally, the Ostrichpillow GO fits into its included handy travel bag which reduces the pillow to half its size. Avoid the neck pillows on sale at airports that you have to inflate as they never stay blown up the entire time.

Noise canceling headphones

While we have rarely used them on flights, you may want to invest in noise cancelling headphones like the the Samsung Galaxy Buds Live true wireless earbuds to get as much silence as possible to fall asleep.

Skip the caffeine

The day I travel, I try to only drink one cup of coffee in the early morning and then stick to water for the rest of the flight. Remember that tea can also be caffeinated so you should also avoid it.

My husband will usually get a glass of Malbec before boarding as the combination with the motion of the plane will knock him out for an hour or two like a new born child.

Avoid blue light

You probably already heard how blue light can disrupt your sleep as it suppresses melatonin. This means that if you are watching a movie or looking at your iPad right before you try to fall asleep you will probably be up hours longer than anticipated. Try reading a book or a magazine instead.

Sometimes we will put on a long podcast to lull us to sleep if we don’t feel like reading.

Relax

Do whatever you need to do to relax – buy an easy read or two; listen to a guided meditation; put on some soothing music or ASMR to get you in the mood for sleep.

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Check out these helpful how to’s to stay healthy while traveling.

While we all love to travel, one of the biggest issues when visiting a new destination is struggling to stay fit. I personally love to eat everything I can get my hands on when traveling, only to juggle with the extra weight or guilt of breaking my discipline.

Staying fit while traveling shouldn’t be a struggle, nor should you have to sacrifice enjoyment. Here are some simple tips to incorporate healthy habits without having to say no to that caipirinha on the beach.

Exercise as an everyday activity

Being fit and healthy isn’t a hobby, it’s a lifestyle. I won’t wax poetic about the benefits of finding a routine or ramble on about becoming a gym rat. We all have different levels of commitment based on our individual lives, but any routine you start before going on a trip abroad will have benefits which carry over while you travel.

A simple routine I follow while traveling is a quick morning circuit of pushups, body-weight squats and core work (crunches and planks) followed by basic stretches. However, I make sure to walk all day, or swim (if possible), throughout the trip to get the exercise I feel I need.

Exercise doesn’t just mean going to a gym, work out class, or playing a sport. Walking all day visiting key sites on your trip can fill in for a missed routine, and it can also be quite exhausting. My normal step count usually triples while I’m exploring a new destination. Even better is if I incorporate an activity to the trip – a bike ride tour, tango or dance lessons, a hike, you name it you can probably do it on vacation.

Walk, don’t drive

Plan your stay in a walkable area, like the city center or wherever pedestrians congregate. This way you will be close to many key locations on your itinerary and can spend the day walking. Walking is the best way to soak in your destination and always leads to unplanned experiences or discoveries.

Don’t take a taxi or uber if you don’t have to – the subway is a good choice in many countries. Getting to a subway station will always get you out walking, and you’ll develop a subtle exercise routine.

Upload a health app or get a Fitbit to monitor your steps. I try to always hit a minimum of 10,000 steps and anything I do beyond that allows me to feel good when I reward myself with a yummy treat.

While I’m more of a flipflop and converse guy, I always take my Nike Roshe One, which also comes in women’s sizes. This way if I have a heavy walking day, want to work out, or play in a pick-up game, I know I’m comfortable and covered.

Take your hobby with you

I am an avid Brazilian jiu-jitsu practitioner and most of my exercise routine revolves around that sport. As you can imagine, it’s not always easy to stick to that training regimen when I’m on vacation, nor is it always practical for continued wedded bliss.

Regardless, when I can train in a different country, I always jump at the opportunity and end up forging life-long friendships.

While my hobby may not be the most practical for travelers, you shouldn’t shy away from taking your hobby along for the ride. Go rent a surfboard for the day; play that pick- up soccer game with the locals; take that beach yoga class; meditate in that temple; go mountain climbing in the alps – just go!

This way you are not spending your trip in a gym, but rather creating an unforgettable moment in your destination of choice.

Another option would be to plan a trip around your hobby – go out to Hawaii and surf with legends, do a triathlon or marathon in a country you’ve never visited, or play golf in Scotland.

Avoid eating multiple bad meals in the same day

Bad meals mean different things to different people, and there is no set way how a meal affects you. However, you shouldn’t sacrifice amazing food while you are traveling, but make sure it’s worth the trouble.

Pasta for me is the biggest killer of my diet; my wife is the opposite where she can eat 12345 plates of ravioli and not gain an ounce. While everyone has their own Achilles heel with food, you should eat what you like even if it’s not the best for your body…but do so in moderation!

What I try to do is minimize the number of bad meals I have in a day; if the day calls for a heavy lunch, I’ll eat a light snack for dinner or vice versa. I try to stick to fruit for breakfast, but if there are some yummy baked goods, I’ll only have one. Same with desserts – I’ll skip them every so often, but when I cave into my demanding sweet tooth, I’ll split dessert with my wife.

This way it gives my body time to recover from a bad meal while I am still able to eat what I enjoy.

Eat real food, not just empty calories

Yes, diet is 80% of the “work out”, but you know as well as I do that chocolate cake a la mode is 1000% DELISH. Splurge from time to time, especially on a trip, but limit how much (or how often) you eat those empty calories. If you are going to eat that dessert, or snack, watch what you eat the rest of the day – don’t scarf down a pound of jamon serrano and chips with a side of ice cream for lunch then wash that down with a couple of hamburgers for dinner.

Limiting booze (sacrilege I know!) will also help keep you fit while away from home. Split that bottle of wine, have one cocktail instead of 2-3, or drink that beer on the beach instead of for dinner. We travel to enjoy life, but if you don’t want to pack on the pounds make smart choices with empty (but oh so delicious) calories.

Do the best you can but enjoy your trip

The bottom line is just do the best you can while you enjoy visiting a distant country. Nothing is perfect, and it’s ok if you can’t replicate your usual routine exactly. As long as you follow the basic tenants – eat well, be active, and live in the moment – you’ll feel great while you are away from home and still enjoy the trip.

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Take a look at a selection of the best crystals for traveling.

I have to confess that I am a crystals newbie. A couple of months ago, I was complaining to a friend about how hard it is for me to get a good night’s sleep when she recommended I should try sleeping with a piece of labradorite under my pillow.

At this point I was battling with a few days of poor sleep in a row, so I decided to give it a shot. Whether it worked or it has been a placebo, it didn’t matter because I’ve been sleeping much better ever since. Since then, I have become fascinated by the numerous benefits that crystals can bring to your life and my collection has been expanding at a fast pace.

Taking one (or several) crystals when traveling can help you fight jetlag, help you stay healthy, help manage anxiety and fear, and even make you feel energized. I’m recommending 6 crystals whose properties will make for great travel companions and help you have smooth trip.

Crystals 101

The use of crystals has been around for thousands of years (a recent article by New Scientist claims they have been used over 100,000 years by various peoples), either as ritualistic stones or for their reputation for wellness properties.

There are a lot of different types of crystals, and each one has its own properties to promote physical, mental and spiritual healing. This is achieved by the crystals interacting with chakras or energy points in your body.

Most scientists, however, stipulate the benefits attributed to crystals are a result of a placebo effect. Placebo or not, I believe crystals can be extremely beneficial, and besides, they look really pretty on my nightstand.

Choosing a crystal

You can be drawn to a crystal based on their specific properties or whatever you need help with. However, when choosing a crystal, pick the one that you are most drawn to, even if it’s because of the color, appearance, or vibration. Don’t overthink and go with your instincts – in the end the crystal might be the one choosing you.

Taking care of your crystals

After you purchase your new crystals, the first thing you should do is clean them. Whether they have picked up negative energy along the way to your mailbox or if you want to just polish the crystal to get it nice and shiny, the effect will be the same.

There are several ways that you can clean them such as putting your crystal under tap water for a minute and then dry it with a cloth; leave them outside under a full moon; and also burn some palo santo or sage and move the crystals slowly through the smoke.

If you leave them outside be careful – some crystals such as the amethyst don’t like sunshine and they might lose color if they are exposed to sunlight. If you live in the city where there is a lot of pollution make sure you wipe any particles that might have adhered on the crystal with a cloth.

Tip: When bringing your crystals with you during travel, make sure you wrap them well so that they don’t get damaged or scratch each other.

Setting an intention

The next step is to set your intention: What do you want the crystal to help you with? Hold your crystal on your hands and pay attention to how it feels. This energy exchange will help you build a strong energetic connection with your crystal. Now say your intention out loud and remember to also say thank you.

Crystals you should take when traveling

Amethyst

Amethyst is a light to dark purple crystal which can provide several benefits when you are traveling. Firstly, amethyst helps calm overactive minds (like mine!) and is one of the best crystals to help relieve anxiety.

Sometimes traveling isn’t always easy, leading to nerves and anxiety. Maybe you don’t enjoy flying which brings a good load of anxiety and stress during the flight. Or maybe you feel anxiety due to the unfamiliar trip ahead. This is totally normal, and it often happens to me too.

As you know when we feel stressed or anxious, our immune system gets compromised, leading to a greater risk of getting sick. Amethyst helps quiet down our nervous system which in turn, helps diminish cortisol (the stress hormone) levels and slow down our breathing; the combination of the two will help you feel calmer.

Amethyst can also help you sleep better and fight jetlag as it removes negative energy that might be hampering your sleep.

Garnet

Another crystal which is beneficial for traveling is garnet. Garnet can be a powerful reminder to not hold back from doing anything out of fear of failure. When we travel – especially if we are traveling by ourselves – we might be overcome by irrational fears, which in reality pose little or no threat to us. Garnet can help us focus on the positive aspects while releasing panic, worry, and fear.

Another benefit of garnet is that it improves energy levels, which will help you keep up with the long lists of things to do when we travel abroad. It’s such an energizing crystal that it’s strongly associated with safes travels and good luck.

Labradorite

Another crystal that can help you fight the dreaded jetlag is labradorite. This gem promotes sleep while acting as a dreamcatcher, helping you avoid nightmares. Because of its protective energy, Labradorite can also attract good luck and help you avoid misfortunes during your trip.

Additionally, Labradorite can help you overcome personal limitations by giving you a boost of confidence to follow your goals and dreams.

Turquoise

Turquoises is often referred as the traveler’s stone as it provides protection and promotes safe travels. If you experience sweaty hands and your heart races each time there is turbulence, this stone will help keep your mind at ease by promoting rational thoughts.

Lapis Lazuli

Lapis Lazuli is another great crystal to accompany travelers as it has been found to help relieve anxiety associated with traveling.

If you are someone who is always on the road leading to feelings of rootlessness or isolation, this crystal provides a relief for homesickness and give you a feeling of belonging. Additionally if you experience any form of travel trauma, lapis lazuli can provide strength and courage to overcome this situation.

Rose Quartz

Rose quartz is among the most nurturing crystals helping you be more compassionate and empathetic while on the road. The crystal is known for properties that promote love for yourself and others. Rose quartz can also help you quiet the mind while releasing fears.

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Follow these easy tips to help you avoid getting sick in the plane.

Getting sick when you are traveling can ruin a vacation. No one wants to arrive to their destination and not be able to enjoy the trip 100%, especially after a long flight. Getting sick is a part of life, and unfortunately not always avoidable.

However, there are some tips you can follow to reduce your chances of catching a cold or nasty bug when you are flying. Germs love planes, because they can thrive in enclosed environments with hundreds of people sitting in a tight space for several hours at a time. Especially during the COVID-19 pandemic, we should be extra careful to take all the precautions before and during a flight to avoid getting sick.

I have been following these tips for years, and they have worked remarkably well for me. It’s been a while since the last time I caught a cold or the flu when traveling.

Pre-travel tips

For me, making sure I don’t get sick in the plane starts well before I fly. This is when I try to give my immune system a boost – by making an additional effort to embrace a healthy lifestyle. I will get really strict in eating healthy, getting plenty of exercise, and doing my best to sleep the 7-8 recommended hours. Remember that if you take good care of your body, your body will take good care of you!

Below are a few things I always do prior to my trip:

Eat healthy

By eating healthy I mean eating whole grains, lean proteins, and fresh produce. Avoid eating fast food or processed food – this is the type of food that is basically empty of any nutrients, so stay away. If you crave sugar, put down the Kit Kat and pick up some fresh fruits to curve your sweet tooth. Drink at least 1-liter ½ of water every day. If you consider water “boring”, squeeze some lemon in it or add fruits for flavor. Remember that while water hydrates your body, alcohol, tea and coffee do the exact opposite.

Get enough sleep

Getting consistently a good night sleep (7-8 hours) is key. Sleeping helps ensure all of our systems function optimally, improves our immune function, and reduces inflammation among other important benefits.

I understand that prior to traveling we feel excited and might have trouble falling asleep. To prevent sleeping issues establish sleeping hygiene habits such as turning off all electronics an hour or more prior to bed, avoid eating heavy or filling meals prior to bed, and try to stick to only your morning coffee. Taking sleep aids like melatonin or ZZZquil on an occasional basis may also help.

Exercise regularly

I love exercising and feeling the accompanying rush of endorphins I get after a class at the gym; and besides, it gives my skin a glow that I can’t get even with the best face cream. If you don’t like going to the gym, go for a walk. Start with 30 minutes then methodically increase the pace and length of your walks as you build stamina. This will also serve as good training for your trip, when you probably will be walking much more than usual.

Make sure your vaccine card is up to date

This is also really important because to enter some countries you must present proof that you have taken specific vaccines; in the near future this may be more prevalent than before COVID-19.

Take your vitamins!

A week prior to traveling, I start taking vitamin C, which among several benefits, keeps your immune system in shape and is vital to the body’s healing process. I usually take Vitamin C by Nature’s Bounty.

Vitamin D3 has also been proven to help boost immune system responses. I recommend NatureWise Vitamin D3 5000iu.

Pack smartly for the flight

I am that person who is shivering in the plane from the moment it takes off because of the high air conditioning levels. It doesn’t matter if I cover my body with a blanket and turn off the AC, I still feel cold all the time. Even though feeling chilly won’t make you get a cold; it can compromise your immune system. So, if you are always cold in planes, bring clothes that will keep you warm during the flight.

During the flight

As we are living with COVID-19 we should make extra sure we are doing everything to protect our health if we need to travel. Airlines are now taking additional steps to ensure their cleaning protocols are reinforced… but you should also do your part.

Wear a mask

During the past year, we have become used to wearing masks which can protect us against COVID-19 and other viruses. The KN95 Face Mask is a great choice as it can filter out 95% of particles.

Bring sanitizing wipes to clean your space

Make sure you clean your seat belts, armrests, tray table, screen, and the seat pocket as soon as you get inside the plane.

You can get travel size cleaning wipes on Amazon such as the LA Fresh Wipe Away Hard Surface Cleaning Wipes which claims to remove up to 99.9% of contaminants.

If you are on a long flight and have no other choice than going to the bathroom, bring the wipes with you or alternatively grab a piece of toilet paper to touch the flush button, turn the faucet on or off, and to open the door. As my father-in-law would say to my husband when he was a kid and had to use a public bathroom, “Don’t touch anything!!!”

Tip: Before going into the bathroom, tuck in your shoelaces. This may sound odd, but shoe laces can drag on dirty floors and you may cross contaminate and absentmindedly touch your face.

Avoid touching your face

This is hard because we unconsciously touch our faces hundreds of times during the day. Make sure that before you touch your eyes, nose, or mouth, you wash your hands or apply sanitizer.

Constantly disinfect your hands

Bring with you hand sanitizer and remember to disinfect your hands often. Hand sanitizer should contain at least 60% alcohol to be effective. The Purell Advanced Hand Sanitizer Gel 1 OZ Travel Size or the Purell Hand Sanitizing Wipes are good choices.

Drink plenty of water

When you are traveling in a plane, the oxygen and humidity levels decrease due to the higher altitude. This causes that our mucus membranes both in our throat and nose which protects from diseases to dry up. I always buy a big bottle of water at the airport (or two if the flight is really long) and force myself to drink them during the flight.

An extra benefit of drinking lots of water on a flight is reducing the negative impact flying may have on your body. My husband’s feet swell on long flights, and when he drinks plenty of water (instead of wine) the effect is drastically reduced.

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