Content

• To step
• Method 1 of 4: Understanding and confronting your fear
• Method 2 of 4: Try therapy
• Method 3 of 4: Treat fear of heights with medication
• Method 4 of 4: Avoid harmful myths
• Tips

Extreme fear of heights, also known as fear of heights, is estimated to occur among 5 percent of the population. While almost everyone experiences some degree of fear at the thought of a big, dangerous fall, for some people the fear is debilitating. If your fear of heights is so extreme that it interferes with your performance at school or work, or your enjoyment of daily activities, you may have a fear of heights. Learn about fear of heights and effective methods for dealing with your fear.

To step

Method 1 of 4: Understanding and confronting your fear

1. Determine the exact triggers and intensity of your fear. You may need specialized treatment for a phobia rather than just being treated for a particular anxiety disorder, because you can experience extreme stress just thinking about altitude. You may also experience physiological changes, such as increased heart rate and blood pressure, and increased sweating. If so, you may need specialized treatment for a phobia, rather than another form of anxiety disorder. If your fear of heights is not as severe as this, then with a little practice you may be able to get started on alleviating any discomfort you feel at certain heights. On the other hand, if your discomfort is so severe that you cannot deal with it on your own, you may need therapy or drug treatment.
   • For example, have you ever failed to take a job because it was located above a certain floor, or missed the opportunity to meet important people because they wanted to meet you in a location you thought was too high? If so, it could indicate something more serious than mere "fear of heights" such as a phobia / anxiety disorder.
   • If you're not sure how many times your fear of heights has kept you from doing what you want, make a list. Think back to all the times when you didn't do what you wanted to do or felt it was necessary to do just because of your fear. Putting this on paper can help you get a sense of how seriously your fear has affected your life.
2. Consider the likelihood that the situations you fear could really hurt you. By definition, a phobia is an "irrational" fear of experiences that most people do not perceive as threatening. If your fear of heights is relatively small, the statistics can help put things in perspective. For the most part, the kinds of things that can lead to a fear of heights (skyscrapers, airplanes, and roller coasters, for example) are particularly safe. These things are specifically designed to be as sturdy and safe as possible. It's easy to forget how unlikely it is that anything would happen to you as a result of normal, everyday activities, such as traveling on a plane or working in a tall building.
   • For example, depending on the airline, the chances of being involved in a fatal plane crash are about 1 in 20 million. Compare that to the chances of being struck by lightning (which are estimated to be about 1 in 1 million). .
3. Relax. Relaxation activities that focus on embodiment, such as yoga or meditation, can help you control how your fear or anxiety is affecting your life. This can be something as simple as deep breathing exercises while thinking about the situations that you fear. Or it could be something like attending a yoga class. These exercises can make you more sensitive to how your emotions are connected to physiological processes, such as breathing, heart rate and sweating.
   • Regular exercise, getting enough sleep, and a healthy diet are all great ways to regulate physiological processes related to phobias and anxiety. Start small, such as taking regular walks or drinking more homemade fruit smoothies, instead of eating fatty snacks, to get you on the right track.
4. Consider cutting out caffeine from your diet. Caffeine may be a contributing factor to fear of heights. Limiting or abstaining from caffeine can help relieve symptoms. In addition, cutting out caffeine will likely make you less tense and more relaxed, so you can deal with your anxiety more easily.
5. Expose yourself to your fear gradually. Slowly and gradually try to expose yourself to greater heights. For example, you can start by simply sitting down to study on the balcony of a second floor. You can then hike up a large hill and look down at the distance you covered. When you are used to it, you keep exposing yourself to greater heights. During these moments, seek as much support as possible, for example by inviting a friend. Take pride in every achievement and keep going. With patience, you may even end up bungee jumping to celebrate your newfound power.
   • Being very difficult to force yourself to do something that you know will make you nervous. To give yourself a little extra "push", create situations where you have to face your own fear. For example, if you are at the fair and a friend would like to go to a certain scary attraction, tell them you will and buy your own ticket. You're more likely to continue with something if you've already invested in it. Remember, you can use relaxation techniques to calm your nerves.

Method 2 of 4: Try therapy

1. Know your personal limits. If you find yourself consistently missing opportunities because of your fear of heights and have already tried to face your fear, then you may want to consider more long-term options as well. Explore these options in depth and realize they can help you seize your opportunities.
   • Studies have shown that various forms of treatment that you may encounter in therapy, such as cognitive behavioral therapy (CBT), are helpful in controlling specific phobias, such as vertigo.
2. Find a therapist who suits your needs. There are many forms of psychotherapy, ranging from the traditional psychoanalytic method to existential and alternative approaches. The goal of therapy should be to help you safely and gradually reduce your anxiety while learning how to deal with your anxiety. Therapy may or may not be combined with medications. Ultimately, you have to decide which type of therapy is the best option for you. But there are things to consider when choosing a therapist, including:
   • Accreditation. Before starting any therapy, find out what the background and certification of therapists and counselors you are considering. Try to find a therapist or counselor who is recognized in his or her field and has expertise in the treatment of phobia / anxiety.
   • Experience. Try to find a therapist with enough experience in making former patients happier and healthier. If you can, talk to a few. Ask them how effective and enjoyable their experience was and whether they would recommend their therapist. Think carefully before working with therapists who seem inexperienced or who cannot substantiate claims about success.
   • Treatment methods. Most reputable therapists use modern scientific techniques that have been peer reviewed in legitimate medical publications. However, holistic and alternative methods have also been researched and seemed very effective for some people.
3. Make an appointment with your therapist and discuss your fear of heights. Once you think you have found a suitable therapist, you can schedule a meeting and see if the therapist is right for you. Therapists all have different approaches to dealing with your anxiety. But almost all of them will first ask you to describe your fear, how long it has been bothering you, what problems it has caused you, etc. Be completely honest with your therapist. The more information you can provide, the easier it will be to treat you.
   • Also, be sure to talk to your therapist about the techniques that do and don't seem to work.
4. Learn techniques for controlling anxiety. You will likely learn how to face and control your fear. This won't take away your anxiety completely, but it will make it more manageable. With a therapist you learn to deal with your thoughts and feelings differently and you start to learn to control them. Ultimately, you will learn to be more at peace with what you can do and what you have to learn to accept.
5. Experience gradual exposure therapy. One way that some (but not all) therapists use in treating phobias is to make patients less sensitive by gradually increasing their exposure to the stimuli that cause them fear, starting with relatively minor experiences, and slowly increasing sensations. so that the patient can develop tolerance. For example, you could pretend that you are standing on the edge of a cliff. When this becomes manageable, look at a photo from a high vantage point. In recent years, virtual reality has provided therapists with many intriguing opportunities to help patients gradually overcome fear of heights in a safe and controlled environment.
   • Finally, when the patient has made progress, the patient may travel on a plane or engage in some other activity that would initially have caused great anxiety.
6. Be willing to do your homework. Many therapists will ask you to do homework and exercises to strengthen the mental and physical techniques you have learned. You will be asked to challenge your own negative thought patterns and work on coping strategies on a daily basis.
   • Homework can include activities such as breathing exercises, thought experiments.

Method 3 of 4: Treat fear of heights with medication

1. Find a psychiatrist or doctor who is familiar with prescribing medication for phobic disorders. It is important to choose a doctor whose expertise is right for your problem.If you don't know any doctors or psychiatrists who prescribe medication for phobias, check with your doctor first. He will probably be able to refer you to an expert colleague.
   • Realize that drug-based pathways will not solve the underlying psychological problem causing the fear of heights. But it can make life a lot easier by reducing your anxiety so you can relax.
   • Consider the use of alternative and natural medicines / treatments. Think of acupuncture, meditation or essential oils. Before trying any of these methods, talk to your doctor first.
2. Talk openly with your doctor about the problem. Communication is very important if you are looking for medication for your fear of heights. Describe your symptoms as clearly and thoroughly as possible to help your doctor decide about possible treatment options. Share your symptoms with your doctor and let your doctor help you.
3. Research available medicines as thoroughly as possible. Not every doctor will be familiar with all the medications available for the treatment of vertigo, so you may want to research them yourself. Share any concerns you have with your doctor and let your doctor inform you well. Many drugs have negative side effects. It's okay if you don't find these outweigh the benefits. Here are some of the most common medications your doctor can prescribe for you:
   • Antidepressants such as SSRIs or SNRIs are drugs that usually work by increasing the levels of certain neurotransmitters responsible for regulating mood.
   • Benzodiazepines are fast-acting psychoactive agents that can provide short-term relief from anxiety. While effective in the short term, benzodiazepines can be addictive.
   • Beta blockers work by blocking adrenaline. This medication is especially helpful for the relief of the physical symptoms of anxiety, such as shaking or a fast heart rate.
4. Seek treatment for visual / vestibular system complaints. Although the cause of vertigo is not fully understood, research has suggested that it may be related to the way the body interprets visual and spatial stimuli from the vestibular system and the eyes. For some patients, a fear of heights may come from an inability to perceive visual and spatial stimuli at great heights, exaggerating the importance of such information. Patients feel disoriented or dizzy and misjudge the positions of their own limbs.
   • In this case, the fear of heights may have a physiological cause, rather than a psychological one, so talk to your doctor. You may be referred to a medical specialist who can provide you with insight into the physical causes of your anxiety.
5. Consider all your options. In some cases, especially if traditional treatments don't work, consider approaches labeled "alternative," "complementary," or "holistic." These approaches are not for everyone, but they have been shown to be effective, under certain circumstances. Treatments range from acupuncture, exercises to center the body and mind for better relaxation, guided visualizations to aid the mind in the healing process, and / or eye movement desensitization and reprocessing biofeedback.
   • As with most treatments, it is always a good idea to consult your doctor before starting any type of vigorous exercise.

Method 4 of 4: Avoid harmful myths

1. Don't try to "take the plunge.People are often told to face their fears by doing something they would normally shy away from. For someone who suffers from a fear of heights, this could mean something like a rollercoaster ride, skydiving, horseback riding, or looking over the edge of a cliff. Recent research has shown that a fear of heights is innate, rather than acquired. This means that "jumping into the deep" may not have any effect at all in the case of a fear of heights. It can actually make anxiety worse.
   • Further research is needed to find a definitive cause for fear of heights. Until the fear is fully understood, it is not a good idea for a fear of heights to expose someone to extreme heights without initial treatment of the fear with therapy, medication, etc.
2. You cannot simply tolerate your fear of heights. If a fear of heights keeps you from working, relaxing, or doing things you love, it's a real condition and not something you should try to accept. Being "tough" or "not hitting yourself" are not good strategies for learning to live with a real phobia. In fact, this can create extreme stress and make bad decisions if you try to hide your fear of heights by pretending that nothing is bothering you.
   • You are stronger than you realize. It is an example of strength that you are looking for real treatment. Make an appointment with a doctor, psychiatrist, or experienced therapist to start overcoming your anxiety.

Tips

• Start on the diving board in the pool, start at the lowest level and gradually work your way up to the high diving board.
• Look for other people who also have a fear of heights. Belonging to a group can provide some comfort and give you new resources and ideas that you may not have considered.
• In the Netherlands, the term psychologist is not protected, but that of mental health psychologist and psychiatrist is - therapists and counselors must have a special license from an organization such as the Netherlands Institute for Psychologists (NIP) and a BIG registration for certain types of therapies. to be allowed to perform.
• When standing on a balcony or looking out the window of a tall building, enjoy the beauty of the view.
• Relaxing is something that is often much easier to think about than actually doing it. However, it is something you should at least "try" when faced with fear. Take a deep breath. Think of something positive or beautiful in the experience to focus on.
• If you are on a balcony or an open area where you could fall off, do not lean forward to look down. This will lead to anxiety and is a danger to your safety. Instead, grab railings or fences to get a sense of safety and security in that position.
• Talk to people who work from a great height every day. Some examples are window cleaners, construction workers, lumberjacks, cable repairers, mountaineers, glider pilots, pilots, mountaineers, crane operators, etc.
• Do a few activities at home that will force you to get used to heights gradually:
  • Climb a tree under the supervision of an assistant
  • Climb a rope ladder where you first put a lot of cushion on the floor; climb a little higher each time
  • Swing by a rope tied to a tall tree; drop yourself in water, if possible.
• An easy way to help with your fear of heights is to imagine that you are standing on ordinary ground instead of a height.