Before jumping on line, spend some time exposing yourself to a scary ride. Look at pictures and video of it online so you can see it in action, and what you would do while on it. If you go to a theme park or carnival, walk by the ride and watch it in action. The more you see of it, the more comfortable you will be around it. This is exposure therapy, a common method for overcoming fears.

Get in line for the ride

One way to help push yourself on to the ride is to put yourself in a position where you have to go on one. Maybe tell your friends you’ll definitely ride it, or buy an expensive ticket to the park. Make it very difficult for yourself to back out of going on the ride.

• Do your best to forget past times where you avoided the ride, or got in line only to back out. Don’t dwell on the past, but instead stay focused on the future, that this time you will go on the ride.

This is a common type of negative thinking, where you can only think of a worst-case scenario when you think about going on a scary ride. This could be something like worrying about falling out of a roller coaster each time it goes upside down.

Use relaxation techniques to stay calm

Before you get on line, or get on the ride, use some mindfulness techniques to help relax yourself. These simple exercises are great for reducing your stress and tension, which will make you feel better as you approach the ride.

• Progressive muscle relaxation. This exercise involves you slowly clenching and relaxing the muscles in your body. Tense for about 5 seconds, then relax for 30, thinking not just about moving your muscles, but how it feels when they are relaxed. It can help to start in one part of your body, maybe down at your feet, and work your way up your body, tensing and relaxing all your muscles in succession.
• Controlled breathing. Take a normal breath, then a deep breath. Breathe in slowly through your nose, and let the air fill your lungs and abdomen. Exhale slowly–it’s best to do so through your mouth, but it can be through your nose, if that is more comfortable.

Some rides will have seats available for you to sit in before getting on the ride. These are mostly to make sure you will fit properly, but trying them out can be a good way to get more comfortable with what you are doing.

The best way to face your fear is to push past it and get on board. You’ve come this far. You’ve learned about the ride, relaxed yourself, stood in line, and now you are here. Get in the seat, let the attendant strap you in, and get ready to roll.

Most rides will have some type of “grab bar” or other restraint that’s meant to help hold you into the ride. It might make you feel more secure to grab hold of the restraint. It won’t actually make you any safer, but can be a pleasant reminder that something is there to hold you in.

When the ride takes off, you will be tempted to squeeze your eyes shut until it’s over. Don’t do that. Instead, let your eyes guide you along the track, watching what comes next. Being able to see what follows will help make you feel more in control of what’s coming.

Once you’ve gone on the ride, great. Now get back in line and go again. Going on rides more often helps habituate you to it, and will make you even more comfortable as you go along.