It is estimated that 2-5% of the general population is severely affected by the fear of heights, also known as “acrophobia”. While almost any experience that involves some degree of danger can be anxious, for some people this fear is debilitating. If your height phobia is severe enough to interfere with your school performance, work, or regular daily activities, you probably have acrophobia. Read on for more information on this irrational fear and effective methods of dealing with it.
Steps
Method 1 of 4: Understanding and Coping with Your Fear
Step 1. Establish the exact factors that trigger your fear and its intensity
If you feel a strong feeling of stress at the very thought of being at a certain height, you will probably need specific therapy for your phobia rather than treating yourself for other types of anxiety disorder. In addition, you may notice the onset of physiological changes accompanied by certain symptoms, such as rapid heart rate, increased blood pressure and profuse sweating. In these cases, it would be necessary to follow a therapy to combat phobias rather than treatment against other types of anxiety disorder. If the fear of heights is not that severe, with a little practice you can work to alleviate the discomfort that occurs when you are on a high place. On the other hand, if the malaise is so distressing that it cannot be addressed without any help, it would be necessary to try a therapy or drug treatment.
- For example, have you ever turned down a job because it was located beyond a certain floor? Have you ever declined an important appointment because you have been asked for a meeting in a place that is too high? If your answer is yes, these reactions could indicate something more serious than a simple "fear of heights", perhaps a phobia or anxiety disorder.
- If you're not sure how many times fear of heights has kept you from doing what you wanted, sit down and make a list. Think back to all the times you didn't do what you wanted or had to because of your phobia. By putting these situations on paper, you will be able to realize more easily how your fear has seriously affected your life.
Step 2. Assess how likely a tragedy can actually occur in situations that scare you
By definition, phobia is an "irrational" fear present during experiences that most people do not consider dangerous. However, if your fear of heights isn't excessive, you can mitigate it even more by considering a few simple statistics. Most of the time, the places that trigger acrophobia (skyscrapers, airplanes, and roller coasters, for example) are incredibly safe. In fact, they are specifically designed to be as robust and safe as possible. It is easy to forget how unlikely it is to be the victim of an accident during a normal daily activity, such as flying or working on a tall building.
For example, depending on the airline, the probability of being involved in a fatal plane crash can be roughly 1 in 20 million. Compare this to the likelihood of a United States citizen being struck by lightning - the estimate is about 1 in 1 million
Step 3. Relax
Relaxation activities that focus on body awareness, such as yoga or meditation, can help you manage how fear or anxiety affects your life. They consist of simple deep breathing exercises to practice while thinking about a situation that scares you. Alternatively, you could take a yoga class. Meditation activities can help you understand how your emotions are related to physiological processes, such as breathing, heart rate, and sweating.
To regulate the physiological processes influenced by phobias and anxiety, do regular physical activity, get plenty of sleep and eat a healthy diet. Get back on track, for example, by going for a regular stroll or drinking more homemade fruit smoothies rather than eating snacks that contain fat
Step 4. Consider eliminating caffeine from your diet
Consumption of caffeine tends to accentuate the feeling of anxiety associated with acrophobia. By limiting or giving up this substance, you will be able to relieve symptoms. Also, by reducing it, you will feel less excitable and more relaxed. In these conditions you will be able to face your fear more easily.
Step 5. Gradually expose yourself to your phobia
Try to expose yourself slowly and progressively to ever higher heights. For example, you can simply start studying by standing on a 2nd floor balcony. Afterwards, you might try to hike a higher mountain range and look at the landscape from the top. If you feel comfortable, continue to expose yourself to greater heights. If you can, find moral support during these activities, by having a friend accompany you, for example. Be proud of your achievements and don't lose enthusiasm. With a little patience, you may eventually be able to bungee jump to celebrate your newfound strength.
You will likely run into a lot of trouble when you have to make an effort to do something that you already know will make you nervous. To give yourself an extra "push", try to create situations where you are forced to face your fear. For example, if you are at the carnival and a friend asks you to take a monster roller coaster ride, tell them you accept and buy the ticket. You will be more likely to have such an experience if you are already involved in the situation. Don't forget that you can use relaxation techniques to calm your nerves
Method 2 of 4: Try a Therapy
Step 1. Know your personal limits
If you find yourself continually giving up numerous opportunities due to your acrophobia and have already tried to deal with it, you may want to consider other solutions that produce long-term results. If you analyze them thoroughly, you will realize that they can help you not to miss important opportunities.
Some studies have shown that various forms of psychotherapy, such as cognitive-behavioral therapy, are useful in the management of particular phobias, including acrophobia
Step 2. Find a psychologist that fits your needs
There are numerous schools of psychotherapy, ranging from the traditional psychoanalytic method to existential and alternative approaches. The goal of any treatment plan should be to help people safely and gradually reduce their fears while teaching them to control anxiety. In some cases, therapy can also be combined with drug treatments. Basically, you have to evaluate which type of therapy is the right solution for your needs. However, there are some aspects you need to take into consideration when choosing a specialist, including:
- Accreditation. Before starting a therapy journey, review the educational level and qualifications of the therapists you are considering. Look for one who has earned a specialization in his field and gained some experience in treating anxiety and phobias.
- Experience. Try to find a therapist who has experience long enough to have restored health and serenity to numerous former patients. If you can, talk to some of them. Ask if they found the therapy effective, if they felt comfortable, and if they would recommend their doctor to other people. Ponder very carefully before consulting a therapist who seems inexperienced or unable to show you the positive results of their work.
- Method of treatment. Most of the most qualified therapists follow modern scientific techniques that have been objectively evaluated in officially recognized medical publications. However, holistic and alternative methods are also being researched and are largely effective for some people.
Step 3. Meet your therapist and tell him about your acrophobia
When you think you've found a professional that suits your needs, make an appointment and consider if it's the right choice. Each therapist can take different approaches to address this fear. However, almost everyone will first ask you to describe your fear, will want to know how long you have been suffering from it, all the problems it is causing you, and so on. Be absolutely honest. The more information you give them, the easier it will be for them to deal with the problem effectively.
Also, be sure to tell him which techniques seem to work and which don't
Step 4. Learn anxiety control techniques
You will likely learn to cope with and control anxiety. This does not mean eliminating it, but at least making it more manageable. Thanks to the therapist's intervention you will learn to deal with fear in a different way and you will begin to control your thoughts and feelings. Eventually, you will be able to feel more comfortable with what you can and must learn to accept.
Step 5. Try gradual exposure therapy
A method implemented by some therapists (but not all) is to desensitize the patient, progressively increasing the exposure to the stimuli that cause fear starting from relatively insignificant experiences and gradually intensifying the circumstances so that the subject develops a certain tolerance. For example, you might just imagine standing on the edge of a cliff. Then, when that experience becomes manageable, try looking at a photo taken from an elevated position. In recent years, virtual reality has offered therapists many exciting possibilities to enable patients to progressively overcome acrophobia in a protected environment.
Eventually, once the patient makes significant progress, he can take a plane or perform activities that would initially have caused him tremendous fear
Step 6. Get ready to do "homework"
Many therapists assign home readings and exercises to reinforce the mental and physical techniques learned in the sessions. You will be invited to challenge negative thought patterns and work on problem management strategies on a day-to-day basis.
These activities can include breathing exercises, thought experiments, and much more
Method 3 of 4: Treating Acrophobia with Drugs
Step 1. Find a psychiatrist or doctor who can prescribe suitable medications for phobic disorders
It is important that you choose a professional who is competent in taking care of your particular problem. If you don't know doctors or psychiatrists who can prescribe drugs to alleviate your phobias, a great place to start your research is to contact your family doctor. He will certainly be able to point you to some reliable colleague.
- Realize that drug solutions do not solve the underlying psychological problem that causes acrophobia. However, they can make your life easier, relieving anxiety and allowing you to relax.
- Consider using alternative, natural medications or treatments. They include acupuncture, meditation or the use of essential oils. Be sure to talk to your doctor before trying these methods.
Step 2. Talk openly with your doctor
If you are looking for a drug to counteract acrophobia, communication is essential. By describing your symptoms as clearly and accurately as possible, you will help your doctor decide between the best possible alternatives. Explain your symptoms honestly so that they can help you.
Step 3. Research available medications as much as possible
Not all doctors are familiar with the medicines indicated for the treatment of acrophobia, so you may want to do your own research. Report any concerns you have to your doctor so that they can give you valid advice. Many medications have negative side effects and there is no problem if you feel that these outweigh the benefits. Here are some of the more common medications your doctor may prescribe:
- Antidepressants such as SSRIs (selective serotonin reuptake inhibitors) or SNRIs (serotonin-norepinephrine reuptake inhibitors) usually work to raise the levels of certain neurotransmitters responsible for regulating mood.
- Benzodiazepines are fast-acting psychoactive drugs, which may be useful for the relief of anxiety in the short term. While they are effective right away, they can be addictive.
- Beta blockers work by blocking adrenaline. They are particularly useful for the relief of physical symptoms of anxiety, such as tremors and rapid heartbeat.
Step 4. Seek treatment for vestibular and visual system disorders
While the cause of acrophobia is not yet fully known, some research suggests that it may be related to how the body interprets visual and spatial stimuli through the vestibular system and the eyes. For some individuals, acrophobia may result from an inability to perceive visual and spatial signals at high altitudes, where the importance of such information is accentuated. This can lead to the patient feeling disoriented or dizzy, because he incorrectly processes the position of his body in the surrounding space.
In this case, the cause is more likely to be physiological rather than psychological, so speak with your doctor. Try to see a specialist who can explain the physical causes of your fear
Step 5. Consider all options
In some cases, especially when traditional therapies do not work, it would be useful to evaluate approaches defined as "alternative", "complementary" or "integrative". They are not suitable for everyone, but they have been shown to be effective under certain conditions. These are different therapeutic forms such as acupuncture, "mind-body centering" exercises that increase the response to relaxation, guided imagery to activate the mind in the healing process and / or biofeedback through desensitization and reworking through eye movements.
As with most methods, it is always a good idea to consult a trusted doctor before starting any form of intensive practice
Method 4 of 4: Avoiding Bad False Myths
Step 1. Don't "undergo a shock treatment"
When it comes to phobias, it is commonly believed that people have to "face the fears" that terrify them. For those with acrophobia, for example, it would mean riding a roller coaster, skydiving, or leaning over the edge of a cliff. In fact, recent studies have shown that acrophobia is an innate, not acquired, ailment, so it means that going so far as to undergo "shock treatment" may not have any effect, but in fact risks worsening the situation.
More research is needed to find a definitive cause of acrophobia. Until this fear is fully understood, it is not advisable to expose yourself to extreme heights without first treating the problem with therapy, drugs and other methods
Step 2. Don't just tolerate acrophobia
If fear of heights prevents you from working, relaxing, or doing what you like best, it is a real condition and not something you should try to tolerate. "Strengthening yourself" or "putting up with it" are not valid strategies for dealing with a real phobia. If you try to hide your fear of heights by being tough, you run the risk of undergoing great stress and making bad decisions.
You are stronger than you think. Show your energy by looking for a reliable cure. Visit a doctor, psychiatrist, or experienced therapist to start overcoming this phobia
Advice
- Try using the trampoline when you go to the pool, starting at the lowest level and gradually moving up to the higher ones.
- Find other people with acrophobia. A sense of belonging to a community can offer you some comfort and suggest resources and ideas that you would never have considered on your own.
- In Italy the requirements for conducting the profession of psychologist include: degree in psychology, one-year post-graduate internship, the state exam to obtain the qualification to the profession, registration in the professional register of psychologists of a region or a province. This registration is the necessary condition to be able to work and exercise the activity.
- When you are looking out of a balcony or window from a tall building, enjoy the beauty of the view.
- Relaxing is often much easier said than done. However, it is something you should at least "feel" when facing your fear. Take deep breaths. Find something positive or beautiful as you focus.
- If you are on a balcony or in an open space where you might fall, do not lean forward to look down, as this is a dangerous gesture that could increase anxiety. Instead, grab the railing or parapet to increase the sense of safety and security from that position.
- Confront those who work at great heights every day. This could be window cleaners, construction workers, tree pruners, electric or telephone line installers, climbers, paragliders, pilots, climbers, crane operators, etc.
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Try some simple activities at home that will gradually force you to get used to heights:
- Climb a tree with the help of a person who controls you
- Climb a rope ladder weighted at the base; go up a little more each time.
- Swing on a rope tied to a large tree and make sure you fall into the water if possible.
