How to overcome the fear of heights: 8 ways

The fear of heights is scientifically called acrophobia, the disease affects about 7% of people around the world. Of course, everyone will worry before parachuting. However, a separate category of people in such situations experiences tremendous fear, which is exhausting. This feature makes it difficult to lead a full life and enjoy the adrenaline. To cope with the problem, it is necessary to look for the root of acrophobia, and then direct all forces to the struggle. Let's consider the main aspects in order.

Step number 1. Identify the true causes of fear

1. Before proceeding with the elimination of acrophobia, it is necessary to identify the root of its occurrence. In some cases, the disease requires some treatment, not mental therapy, since the latter is aimed at eliminating neurosis.
2. Many people with such a phobia are very stressed even when they think they will have to be on top. The reaction of the body manifests itself in an accelerated heartbeat, increased blood pressure, and sweating.
3. In such situations, treatment is required aimed specifically at combating fear of heights (not to be confused with other mental disorders). If acrophobia has not grown into a higher stage, you can cope with it if you take measures in a timely manner.
4. Analyze your life, remember situations in which you lost something important because of fear. Perhaps you were offered a prestigious position, but you had to refuse it, because you had to work at the highest level. In this case, the phobia has already had serious consequences, because you could not suppress it.
5. Remember all such situations, write them in a notebook and analyze. Such a move will help identify the full extent of the problem. You will understand how much the fear of heights affects a full life.

Step number 2. Learn the effects of acrophobia

1. After identifying the true causes, it is important to understand whether you can physically suffer due to your phobia. Many people do not take their fear seriously, so they do not consider it dangerous. If the fear of heights has not crossed reasonable boundaries, you are unlikely to suffer in situations characterized by a phobia.
2. It should be understood that important aspects that provoke acrophobia are completely harmless. This includes a roller coaster (entertainment), airplane flight (mode of transportation), skyscrapers (high-rise buildings). Similar structures were built taking into account heavy loads.
3. Many people care about the issue of flight by plane. To reassure yourself before the holidays, study the statistics of the flight you need. Many airlines claim that the probability of a crash is 1: 20,000,000. Agree, impressive indicators compared with the fact that the probability of a lightning strike is 1: 1.000.000.

Step number 3. Know how to relax

1. Learn to relax through meditation, yoga or Pilates (breathing exercises). Such techniques help to know oneself, thereby identifying and suppressing the problem from the inside.
2. Try to concentrate on breathing, while not thinking about anything. After 5 minutes, begin to imagine the fear that settles inside when you are at a height. Eradicate it, as they say, by the power of thought. Push the phobia out, visualize the process as it emerges from your body and subconscious.
3. A more common way to eliminate phobia is yoga. Experienced instructors will make you think only of yourself.Under certain conditions, you will find yourself in harmony with your own body. Finding peace in the process of training, the body begins to sweat less at the thought of height, pressure and heart rate normalize.
4. Many people live with a constant sense of anxiety and fear. Such behavior is caused by poor sleep (in particular insomnia), malnutrition, "sluggish" lifestyle. Correct the situation: balance the diet, go to bed no later than 22.00, sign up for a gym / aerobic room.

Step number 4. Do not avoid phobias

1. After knowing yourself, begin to gradually encounter situations that provoke a phobia. No need to force jump with a parachute, a fairly light combination of circumstances (intentional) is enough.
2. Gradually begin to rise to a height, constantly observing the reaction. For example, for a start, go to visit a friend who lives on the 3-5th floor. Go out with him to the balcony, wait a few minutes. Do not look down, concentrate on trees, beautiful sky, etc.
3. Get your company together, go to the ski resort. Take the funicular up, then learn the technique of snowboarding / skiing. Constantly praise yourself for your achievements and for the distance traveled from the bottom of the mountain to its middle / top. In this way, you combine training (self-development) and the fight against acrophobia.
4. After a certain time, you will notice that if you do not concentrate on the fear of heights, everything is not so bad. Perhaps in the future you will visit the desire to jump from the bridge, being fastened to a rope. The main thing is do not stop there, but do not force yourself to excessive stress.
5. Sometimes it’s hard to get yourself to fight fear. People find dozens of excuses, so as not to fall into "delicate" situations. Try to pre-configure that extermination of the phobia will make life brighter and richer. Do not refuse the offer to ride a ride together or jump from a springboard in the pool.

Step number 5. Explore your own possibilities

1. At this stage, you need to find out how you can control your fear. It is worth mentioning that caffeinated drinks provoke a phobia and cause anxiety. Try to give up energy and coffee, replace the latter with chicory. Pull on green tea with honey, eat more chocolate.
2. Find out what you can do to eliminate fear. Perhaps you constantly refuse riding rides, because even the thought of it makes the heart beat faster. In this case, a more radical measure will be required (medication, a trip to a psychotherapist). Most likely, the doctor will prescribe a therapy aimed at correcting cognitive behavior.

Step number 6. Choose a therapist

1. Experienced professionals will tell you exactly how to deal with fear in your case. Of course, one disorder manifests itself differently in a particular person. Examine the city’s psychotherapists, then call and make an appointment. At the end of the course, you will notice that it has become much easier to treat a phobia, and in some situations not to notice it at all.
2. It is important to choose the right doctor who specializes in acrophobia. The main task of a psychotherapist is to reduce the level of fear and methods of dealing with the disorder. In most cases, therapy is accompanied by medication.
3. When choosing a specialist, pay attention to accreditation, available licenses and certificates. Give preference to doctors who have previously experienced such disorders. If possible, read reviews and talk directly with former patients.
4. It is worth knowing in advance how comfortable the treatment conditions are, what medications you will have to take (negative and positive characteristics, pricing, duration of the course, etc.).Ask all your questions before signing a treatment agreement.

Step number 7. Learn medication

1. As mentioned earlier, many medications help reduce fear of heights. Not all specialists are familiar with the available drugs, so read the information before the session. Upon arrival to the doctor, consult with him, exclude unnecessary, select the main thing.
2. As practice shows, in the process of treating acrophobia, doctors can prescribe antidepressants, beta-inhibitors, benzodiazepines. Each species has a different focus, so read carefully about the side effects. Before taking medications, make sure they are perfect for you.
3. Antidepressants are aimed at reducing stress. By acting on the nerve endings, anxiety is reduced, mood rises, a person becomes calmer when he finds himself in difficult situations (in your case, being on top).
4. Beta inhibitors do not allow adrenaline to be produced instantly and in large quantities. Such medicines are prescribed for people whose acrophobia is accompanied by shaking hands, unstable work of the heart muscle, and too much sweating.
5. If we talk about benzodiazepines, they have a short-term effect. However, if you need to get rid of anxiety, as they say, here and now, drugs are ideal. It is worth taking them with caution, as addiction is possible.

Step number 8. Do not use drastic measures

1. Do not try to get rid of acrophobia by knocking it out with a wedge. Often you can hear advice that encourages a person to do things that lead to stress. Do not listen to the instructions of relatives "You need to jump with a parachute!". You must come to such a decision yourself when you find inner harmony.
2. According to scientists, acrophobia refers to congenital characteristics, and not to acquired. You may not be able to overcome it completely. Actions "wedge" can negatively affect the psyche.
3. If you follow the recommendations of a psychotherapist and take appropriate medications, you will learn how to suppress a phobia yourself. The brain will begin to react differently to the occurrence of "danger", so the need to knock the wedge with a wedge will disappear.

Practical recommendations

1. Regularly visit the observation deck, which offers a beautiful view of the city. Try not to look down to eliminate the possibility of dizziness.
2. Book a swim, use springboards to fight fear. To start, jump from a low level, gradually move higher. Perform actions under the guidance of a trainer.
3. Find people who have the same problem. Discuss fears, share emotions, and work out a plan of action together.
4. If you are renting a low floor, move higher. Enjoy the scenery that opens from the window daily. After the time you get used to the view, begin to enjoy it.

There is no need to put up with acrophobia if it prevents you from fully functioning (resting, working, enjoying life). Look for ways to fight, do not stop there.

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