If pure takes over when you are at a certain height, this article is for you. We present some strategies to overcome the fear of heights.
Last update: July 25, 2022
Fear of heights, or acrophobia, affects a significant portion of the population. It refers to that anguish one feels when seeing the void in front of oneself, a certain distance between oneself and the ground.
In these cases common activities such as climbing a ladder, climbing a Ferris wheel, taking a walk in the mountains or the like always provoke a pathological measure.
For those who are afraid of heights, the feeling is horrible. There is a feeling of helplessness that is often favored by the comments and even criticisms of others.
Is it possible to overcome this phobia? Is there any way to deal with the unpleasant reaction? We see further data on this condition and what strategies to adopt to improve the quality of life.
"With each new height we reach, new and more embarrassing dangers threaten us"
-Henry Miller-
Fear of heights or acrophobia: definition and symptoms
In 2013 in the Journal of Neurology it is A study conducted by Ludwig-Maximilians University was published, Germany. We read that the fear of heights affects almost 5% of the population, but since not everyone asks for help, the figures could be higher.
Another striking element is that it affects women to a greater extent, especially between the ages of 50 and 59. It is about that decade of life in which the fear of heights is most evident; however, it is common to have previously experienced difficulty or distress.
It should also be added that since it is not common for everyone to be at high heights, some may not be aware of their phobia. But here is that at that moment the following symptoms appear:
- Inner turmoil
- Stomach ache
- Postural instability
- Muscle tension
- Feeling of panic, alarm or threat.
- Tachycardia
Dizziness and fear of heights
It is important to note that dizziness is not synonymous with fear of heights. The first usually appear in people suffering from cervical: the floor and everything around it begins to turn. It is an illusory sensation, which although it usually appears also in acrophobia, does not in itself determine this disorder.
The fear of heights, on the other hand, is caused by panic, a state of alertness and a broader and more adverse symptomatology.
Possible causes of acrophobia
The causes of this fear are many and can vary from person to person. However, some common triggers can be identified.
Although it is a fear with an evolutionary purpose, which is part of our survival instinct and which is present in other animal species, some people are hypersensitive to this instinct and have overdeveloped it.
This fear can also be related to traumatic experiences that occurred at certain heights, which has led to the development of an irrational fear of them and their possible consequences.
On the other hand, Recent studies associate acrophobia with the inner ear and the sense of balance. The latter integrates proprioceptive and vestibular sensations with visual cues.
In these cases the fear is not activated only when we are at a certain height, or if we imagine it, even the posture is decisive. For example, we don't have the same feeling of being on a cliff standing rather than sitting or lying down.
Said this, suffering from vertigo can be a trigger for fear of heights, as it causes the person not to trust his natural sense of balance.
How to deal with the fear of heights?
Many will be reassured to know that acrophobia is arguably one of the most common (and oldest) phobias. In a study published in the journal Current Opinion in Neurology we read that this condition already appears in The Metamorphoses, when Ovid describes Phaeton (mortal son of the sun god Phoebus) frightened and pale driving the solar chariot. The reason was none other than the fear of heights.
On the other hand, despite being common, it is surprising that only a small fraction of people ask for help with this problem. When it is done, it is precisely because the condition compromises the quality of life.
1. Using virtual reality to overcome the fear of heights
We cannot expect fear to go away on its own. If we fear something, however irrational, the solution is not to avoid it, but to face it in an extreme or gradual way.
Although extreme techniques for overcoming phobias have been used extensively for years by third parties, it seems much more effective to proceed firsthand and step by step. Virtual reality is today extremely effective for this purpose.
As explained in a study by the Department of Psychology of the University of Minho (Portugal), in many cases 3 sessions are enough to see excellent results.
2. Take a deep breath when fear overwhelms
When fear, terror and anxiety of falling take over, take a deep breath to calm down and regain control. Breathe out slowly and, if this is not possible, try to hold your breath for a few seconds before exhaling.
In this way, the brain is forced to think, putting aside the emotional reaction that takes over the thoughts and prevents you from being lucid.
A technique that works very well is to think that fear has a value on a scale of 10. Value fear and feel the level drop as you breathe. Visualize it.
Accepting and identifying fear is the best way to fight it.
3. Forget about bad experiences
Remembering unpleasant experiences related to height only increases fear and anxiety. The past conditions the experiences of the present.
So let's detach ourselves from memories and look ahead. Thinking about the past will reinforce the fear while facing the future with serenity will help to overcome difficulties.
4. Prepare the mind
Faced with the perspective of height, the mind may be predisposed to fear. That's why you have to prepare it. Sit in a comfortable seat and close your eyes; focus on the breath and pay attention to the exhalation.
At a later time, visualize yourself in a high place, fearless and calm, and enjoy the experience.
This programs the brain for an enjoyable experience and you have control over feelings and sensations thanks to conscious breathing.
“If there is no fear, courage is worthless. The difficult thing is not not to be afraid, but to keep going despite it. "
-Alejandro Palomas-
5. Focus on the final destination to overcome the fear of heights
There are people who, even with fear, face vertigo because they want to give their best at all costs. If you will be able to put your goals before fear, it will be enough to focus on the goal and not on fear.
Other times, does the problem arise upon awakening? What to do in front of the block that prevents you from getting out of bed? In this case the goal is to go down, then you will need to focus on breathing and on each step, one by one.
6. Enjoy success
Once you have reached your goal, you think that you have exceeded your limits. Enjoy the feeling of success and keep it in mind. Next time you can tap into that memory, which will give you strength and motivation.
7. Talk to others to overcome fear of heights
Translating emotions into words is a great way to manage them. This can help to 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 making a bad impression when you are in a panic.
8. Don't be ashamed
Don't be ashamed, accept your fears and start working to eliminate or at least reduce them. Remember that the first step in achieving change is recognizing what is happening to us.
"It's wonderfully human to be afraid."
-Marc Levy-
Conclusions
Fear of heights is a common condition, but one of the easiest to treat. If you suffer from this problem, we advise you to follow the advice presented starting from virtual reality.
