11 strategies to overcome the fear of heights

The fear of heights, or acrophobia, affects a significant part of the population. It refers to that anguish that one experiences when seeing the emptiness before one, the one where a certain distance opens between oneself and the ground. Thus, things as common as climbing a staircase, a Ferris wheel, taking a walk up a mountain or any related activity always generate a pathological fear.

For those who experience fear of heights, the feeling is horrible. Added to these symptoms is a feeling of incompetence that is usually favored by the comments and even criticism of those around us who do not suffer from that fear.

Now, is it possible to overcome the fear of heights? Is there a way to deal with that reaction? Let’s see Below is more information about this condition and 11 strategies to overcome the fear of heights.

Fear of heights or acrophobia: concept and characteristics

In it Journal of Neurology A study carried out by the Ludwig-Maximilians University was published, Germany, in 2013. A relevant fact is undoubtedly the fact that this disorder affects almost 5% of the population. It could even be higher, given that not everyone takes the step to request help, the data could be higher.

Another striking element is that it affects women to a greater degree, especially those who are in an age cohort between 50 and 59 years old. It is that decade where the fear of heights is most evident, however, it is common that throughout their entire lives they have manifested at some point some problem or feeling of anguish when they find themselves in these situations.

It should be said that since it is not common for us to find ourselves in those situations where we are in elevated locations, we are not always fully aware of this fear. It is at that moment when the following symptoms arise:

Internal agitation.Feeling of an upset stomach.Postural instability. Muscle tension.Feeling of panic, alarm or threat.Tachycardia. Nausea, dizziness and stomach pain. Difficulty thinking clearly. Feeling short of breath or choking.

Vertigo and fear of heights

It is important to note that vertigo is not the same as fear of heights.. The first dimension usually appears in many patients who have, for example, problems with their cervical spine: the floor and everything that surrounds it begins to spin. It is an illusory sensation, which, although it also usually appears in acrophobia, does not in itself determine this disorder.

In the fear of heights there is panic, there is a feeling of alarm and a broader and more adverse symptomatology.

Possible causes of acrophobia

The causes of this fear are multiple and can vary between each person. However, some common triggers can be identified.

Although it is true that this is a fear for evolutionary purposes, which is part of our survival instinct and is present in other animal species, Some people are hypersensitive to this instinct and have it overdeveloped..

Additionally, andThe origin of this fear can be related to traumatic experiences in scenarios where height was present.thus developing an irrational fear of them and their possible consequences.

For its part, acrophobia could also be related to problems in the sense of balance (vertigo). In these cases, fear would be activated by certain body positions. For example, we do not have the same sensations when faced with an abyss while standing as we do when sitting or lying down.

Having said that, Having vertigo can be a trigger for this phobia, as it makes the person not trust their natural sense of balance, which can generate fear of heights.

Strategies to overcome fear of heights

Many will be reassured to know that acrophobia is undoubtedly one of the most common (and oldest) phobias. A study published in the journal Current Opinion in Neurology explains how this condition appears already mentioned in Metamorphosis, when Ovid describes Phaethon (mortal son of the sun god Phoebus) scared and pale while driving the solar chariot. The reason was none other than the fear of heights.

On the other hand, despite how common it is, It is striking that only a small part of people request help for this problem. When it is done it is because, effectively, this condition already affects people’s quality of life.

1. If you are afraid of heights, practice with virtual reality

We cannot expect fear to disappear on its own. If we fear something, no matter how irrational, The solution is not to avoid it, but to face iteither in an extreme way, or little by little.

Although extreme techniques to overcome phobias have been widely used for years by third parties, it seems much more effective to go little by little and voluntarily. Thus, One of the most used and effective techniques today is undoubtedly virtual reality.

Thus, as explained to us in a study by the Department of Psychology at the University of Minho (Portugal), in many cases 3 sessions are enough to see good results.

2. Breathe deeply when fear overcomes you

Another strategy to overcome the fear of heights is to breathe deeply to calm yourself and take control. Breathe out slowly, and if you can’t, try holding your breath for a few seconds before exhaling. In this way, you are forcing your brain to think, leaving aside the emotional reaction that takes over your thoughts and does not allow you to think.

A technique that works very well is to think of fear as having a value on a scale of 10. Give a value to your fear and feel how the level goes down as you breathe. Visualize it.

3. Forget negative experiences from the past

One of the Remembering unpleasant experiences in the past about heights only increases fear and anxiety. If you remember the past, the fear you felt will condition your current experience.

Therefore, one of the strategies to overcome the fear of heights is to disengage from those memories and look forward. Thinking about the past will reinforce your fear, while Facing the future with serenity will help you feel that you can achieve it.

4. Prepare your mind

Faced with the prospect of heights, your mind may feel predisposed to fear. That’s why you have to prepare. Sit in a comfortable place and close your eyes. Focus on your breathing and pay attention to your exhalation. After, Visualize yourself in a high place, without fear and calmand feel how you enjoy the experience.

This way you will program your brain for a pleasant experience. and you will experience the control you can exercise over your feelings and sensations thanks to conscious breathing.

5. Focus on the final destination

There are people who, even if they are afraid, face heights because they want to be at the top at all costs. If you are able to put your goal before your fear, What you should do is focus on that goal and not on fear.

On other occasions, the problem comes when you are at the top. What to do if there is a blockage that prevents you from going down? In these cases, in which the objective is to reach the bottom, which can cause vertigo, you must focus on your breathing and on each step, one by one. Don’t think about “the bottom line.” Feel that each step is a section that you open on the path, that there is nothing else below until you open it with your next step.

6. Enjoy your success

When you arrive, think about what you have achieved. You have surpassed yourself. Enjoy that feeling of success and keep it in your mind. Next time you can draw on that memory, which will give you strength and motivate you, reminding you that you can do it.

7. Talk about your fear with others

Putting our emotions into words is a great tool to manage them. Doing so can help you see fear from another perspective; It will allow you to have external support in crisis situations; or it will free you from the worry of giving a bad image when you are gripped by fear. Keep in mind that the environment can be a great containment when you need it most.

8. Relax

One of the strategies to overcome the fear of heights is to learn to relate to stress. Therefore, below, we will give you some techniques to relate to him in a healthy and relaxed way through the use of your own breathing.

Diaphragmatic breathing

Maintain a straight posture, place the palm of your hand on the chest and the other on the abdomen. Inhale and exhale for 20 seconds. Feel how the chest moves more than the stomach. Concentrate for 3 minutes until you feel the hand of the abdomen moves more than the chest. Inhale deeply through the nose for 7 seconds, do not release the air, hold it on the belly for 3 seconds. Finally, exhale through the mouth for 7 more seconds.

Breathing with visualization

Get into a comfortable position, close your eyes and begin diaphragmatic breathing. As you inhale, imagine that all the stress is coming from your extremities and reaching your chest. Then, As you exhale, imagine the stress leaving your body through your breath and dissipating right in front of you.. Slowly and deliberately repeat the process.

9. Gradually expose yourself to your fear

Another strategy to overcome the fear of heights is to try to slowly and progressively expose yourself to greater heights. For example, you may want to start by simply studying on a second-floor balcony. Next, you could try climbing a large hill and looking down at the distance covered. When you feel comfortable, continue to expose yourself to greater heights

Try to apply this strategy in the company of someone who can support you. Do not perform dangerous and unsafe activities while exposed to heights. Make sure you do it in a way that does not put your physical integrity at risk.

10. Go to therapy

There are numerous schools of psychotherapy that can help you safely and gradually reduce your fear while teaching you how to control your anxiety. With the company of a therapist you will learn to cope with the situation and relate differently to your thoughts and feelings.

11. Don’t be ashamed

Don’t be ashamed, accept your fear and start working to try to eliminate it or at least reduce it. Remember that the first step to achieve change is to recognize what happens to us…

To conclude, fear of heights is a common condition but one of the most treatable. For our part, we recommend that if you suffer from this problem, you take the step and try a session with virtual reality.

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