Fear of heights or acrophobia, is one of the most common phobias that can occur. Are you one of those people? If so, you clearly came to the right page, throughout this article we present the best strategies for how to lose fear of heights So let's get started!
Strategies to overcome acrophobia
How to lose the fear of heights?
Fear is a very human feeling, we all experience it at any point in our lives.
Fear of heights refers to that anxiety or overwhelm that many of us experience when distinguishing the void before them, that space where a certain distance between oneself and the ground is observed. Something as basic as climbing stairs, a Ferris wheel, taking a walk up a mountain or any related activity always generates pathological fear or stress.
Heights can become a source of terror for those who suffer from acrophobia; As a consequence of this fear, the person would try to avoid getting involved at all costs in situations that expose him to that desperation, for example, a person can avoid going out to the terrace of a floor that is very high, avoiding being uncomfortable or dizzy.
The sensation that those people with fear of heights have, can become very frustrating and horrible, to these symptoms is added a feeling of incapacity that many times, is usually favored by the comments and even criticism of those around them who do not feel that fear. Now, is it possible to overcome the fear of heights? doHow to lose your fear of heights? Read on to find out a little more.
Fear of heights or acrophobia: concept and characteristics
Multiple investigations have highlighted that without a doubt, this disorder can affect almost 5% of the population; In addition, it is why not everyone takes the step to seek help, these data may be a little higher, considering that this phobia is not so relevant for some people.
Another quite interesting component is that it affects women to a greater extent, especially those who are in an age range between 50 and 60 years of age, a decade in which the fear of heights is more notable. However, it is common that throughout their lives they have shown at some point a certain problem or a feeling of anguish when they are seen in that certain situation.
It should be noted that since it is not common for us to find ourselves in those situations where we are in very high locations, we are not always fully aware of this fear, it is in this situation that the following symptoms may appear: Tachycardia, muscle tension, internal agitation , dizziness, postural instability, feeling sick to the stomach, panic, threat or alarm.
Vertigo and fear of heights
We must take into account that vertigo is not the same as the fear of heights, although these two can be almost the same, vertigo can appear more frequently in people who have problems with their cervicals, the ground and everything that affects them. surround begins to spin; it is more of an illusory sensation, which can go hand in hand with acrophobia; however, it does not completely determine this disorder. Instead, with fear of heights there are much broader symptoms like those mentioned above.
Symptom
- Recurring and habitual fear: this is not based on a specific fear, but on an emotional experience that is shown repeatedly in different periods of a person's life, in scenarios where they are involved in an area with great height. Experiences that have also left that memory stipulated in his memory.
- Fear of fear: this type of phobia not only focuses on the feeling of fear that a person has, but also the fear of fear of that person who comes to refrain from any proposed activity that can activate their alarm signal. Therefore, fear is created by feeling the sensation of fear.
- Sensation of loss of control in the face of reality: Where the individual feels submerged by the sensation of danger as a result of a fear in which he responds in a way that avoids the situation. However, the reaction to run away can fuel that fear, making it stronger.
- Discomfort: the person who suffers from fear of heights, experiences a restlessness that reflects the persistent link between the psychological and the physical, the physical and psychological effects of fear are suffered. For example, one of the most common symptoms is dizziness due to anxiety. However, this symptom should always be evaluated by a specialist since this can also manifest itself due to different situations.
Causes
There are many different causes that can make the fear of heights appear or grow more, however, there are some more common than others, among those that have been studied the most are:
- The transmission or learning about that danger.
- Autosuggestion: go around the subject every time you find yourself in that situation.
- Inheritance: this disorder can be born based on an inheritance.
- Instinct: Fear naturally creates an instinct in people that guarantees our survival. A certain level of fear or respect for heights can be good, since it makes us take precautions so as not to be harmed. What comes from the experiences of fear previously experienced, may or may not be in the first person.
- Vertigo: it can come from a possible dysfunction of the balance system, which comes from possible problems with peripheral vision that can generate imbalance.
How to lose the fear of heights?
Many people are relieved to know that acrophobia is clearly one of the oldest and most common phobias known. On the other hand, despite being quite common, it is interesting to know that only a small part of the people seek help to solve this problem, when they dare to seek that help, it is because it effectively affects their daily lives. Let's look at some strategies how to lose fear of heights
Practice with virtual reality
We are very clear that this fear will not disappear overnight so easily. If we are afraid of something, the solution will not always be to escape from it, but to face it, either in an extreme way or little by little taking its time. Although extreme techniques for overcoming phobias have been used by many people for many years, it seems much more effective to go little by little and voluntarily; In this way, one of the techniques that has been used the most for this today is virtual reality.
Take a deep breath when fear overwhelms you
When you feel yourself getting wrapped up in fear and anguish, take a deep breath to relax your body and stay in control; breathe out slowly and if you can't, try to hold your breath for a few seconds before exhaling. Thus, you are forcing your brain to think, leaving aside the emotional reaction that is reflected in your mind and does not allow you to think. A very effective technique is to think of fear on a scale of 10, give your fear a value and feel how the level drops as you breathe.
Forget negative past experiences
By remembering experiences that happened to us in the past, we often slow down more when we find ourselves in these types of situations, increasing fear. If you remember the past, the fear you felt will limit your experience at that time. Forget about those memories and look forward, thinking about the past will reinforce your fear, while facing the future calmly will help you move forward.
Prepare your mind
At the sight of heights, your brain can be predisposed to fear, so you have to prepare yourself. Sit in a comfortable place and close your eyes, think about your breath and pay attention to the exhalation. Then, visualize yourself in a high place, where there is no fear and you feel the serenity and how you enjoy the experience. In this way you will be programming your brain for a pleasant experience and in this way you will have control over your thoughts.
Do not be ashamed
Do not be ashamed, we know that fears are present in everyone in different ways, accept that fear and start working to try to eliminate it or at least cope with it. The first step to overcoming a situation is knowing how to recognize it.
Finally, let's remember that the fear of heights is one of the most common, so it is completely treatable. We recommend that in case you experience this problem, take a step in faith and try a virtual reality session.
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