Chug water before your flight, and do you best to board with a full bottle that you keep chugging during the flight. It keeps swelling down.
I used to be a window seat gal, but now I specifically get an aisle seat for any flight over three hours. That way I don't have to bother waking anyone up if I have to pee.
If you hit some scary turbulence, just remember that planes withstand them. It feels scary, but the danger is due to bags or people that weren't strapped in flying about. So, grip your armrest, imagine you're on a rollercoaster and enjoy the ride.
Sign me up!