Consider that maybe one reason you're so afraid is because turbulence is asynchronous and that maybe makes it less tolerable than if you knew exactly when it wo

Consider that maybe one reason you're so afraid is because turbulence is asynchronous and that maybe makes it less tolerable than if you knew exactly when it would come. So when you feel that startled shock when the plane randomly drops a few feet, remind yourself that this is "how it's supposed to be" and it's not actually an unexpected sudden failure of the aircraft. I recommend getting a window seat so you can distract yourself and watch the beautiful scenery. Plus it can feel more "synchronous" when you see your plane enter a thick cloud, then feel a few bumps. And as another poster said, don't drink caffeine. Your bad experience was probably a 1e-5 event, so it probably won't happen to you again.