How to overcome the fear of heights: 8 ways

Fear of heights is scientifically called acrophobia, the disease affects about 7% of people around the world. Of course, each person will be worried before skydiving. However, a separate category of people in such situations is experiencing a tremendous fear, which is very exhausting. This feature prevents to lead a full life and enjoy adrenaline. To cope with the problem, it is necessary to look for the root of acrophobia, and then direct all forces to the struggle. 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 a certain treatment, rather than mental therapy, since the latter is aimed at eliminating neuroses.
2. Many people with a similar phobia are under great stress even at the thought that they will have to be at their best. The reaction of the body is manifested in an accelerated heartbeat, high blood pressure, severe sweating.
3. In such situations, treatment is required, aimed specifically at combating the fear of heights (not to be confused with other mental disorders). If acrophobia has not developed into a higher stage, you can cope with it if you take action in a timely manner.
4. Analyze your life, remember the situations in which you were deprived of something important because of fear. Perhaps you were offered a prestigious position, but you had to give it up, because you had to work at height. In this case, the phobia has already gained serious consequences, because you could not suppress it.
5. Recall 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 strongly the fear of heights affects the proper functioning of the society.

Step number 2. Study the effects of acrophobia

1. After identifying the true causes, it is important to understand whether you can physically suffer because of a 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, it is unlikely that you will suffer in situations characterized by a phobia.
2. It should be understood that important aspects provoking acrophobia are completely harmless. This includes roller coasters (entertainment), flight by plane (mode of transportation), skyscrapers (high-rise buildings). Such facilities are built with heavy loads.
3. Many are concerned about the question of flight. To reassure yourself before you leave, study the statistics of the flight you need. Many airlines claim that the probability of a crash is 1: 20.000.000. Agree, impressive performance compared with the fact that the probability of being struck by lightning is 1: 1.000.000.

Step number 3. Be able to relax

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

Step number 4. Do not avoid phobias

1. After knowing yourself, begin to gradually face situations that provoke a phobia. No need to forcibly jump with a parachute, a fairly easy set of circumstances (intentional).
2. Gradually begin to rise to a height, constantly watching the reaction.For example, first 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 together by company, go to the ski resort. Climb up the cable car up, then learn the technique of snowboarding / skiing. Constantly praise yourself for the achievements and for the distance covered from the low of the mountain to its middle / top. In this way, you combine learning (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 the rope. The main thing is not to stop on your laurels, but do not force yourself with unnecessary stress.
5. Sometimes it's hard enough to force yourself to fight fear. People find dozens of excuses, just not to fall into "delicate" situations. Try to pre-tune in that the destruction of a phobia will make life brighter and richer. Do not refuse to offer together a ride on the attraction or jump from a springboard in the pool.

Step number 5. Explore your own abilities

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

Step number 6. Choose a psychotherapist

1. Experienced experts will tell you exactly how to deal with fear in your case. Of course, one disorder manifests itself in different ways in a particular person. Examine the city psychotherapists, then ring up and make an appointment. After the course you will notice that you began to treat a phobia much more easily, and in some situations even ignore it.
2. It is important to choose the right doctor who specializes in acrophobia. The main task of the therapist is to reduce the level of fear and methods of dealing with the disorder.In most cases, therapy is accompanied by medical intervention.
3. When choosing a specialist, pay attention to accreditation, available licenses and certificates. Give preference to doctors who have previously faced with such disorders. If possible, read the reviews and talk directly with former patients.
4. It is worthwhile to know in advance how comfortable the treatment conditions are, what medicines you will have to take (negative and positive characteristics, price policy, course duration, etc.). Ask all your questions before signing the treatment contract.

Step number 7. Examine Medications

1. As mentioned earlier, many medications help reduce the fear of heights. Not all specialists are familiar with the available drugs, therefore, review the information before a session. When you come to the doctor, consult with him, eliminate the unnecessary, choose the most important.
2. As practice shows, in the process of treatment of acrophobia, doctors can prescribe antidepressants, beta inhibitors, benzodiazepines. Each species has a different focus, so read carefully about the side effects.Before taking medication, make sure that they fit you perfectly.
3. Antidepressants are designed to reduce stress. By acting on the nerve endings, anxiety is reduced, the mood rises, a person becomes calmer when he finds himself in difficult situations (in your case - being at a height).
4. Beta inhibitors do not allow adrenaline to be produced instantly and in large quantities. Such drugs are prescribed to people who have acrophobia accompanied by shaking hands, unstable work of the heart muscle, 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, the drugs are perfect. It is necessary to take them with caution, as it may be addictive.

Step number 8. Do not use radical measures.

1. Do not try to get rid of acrophobia by knocking it out with a wedge. Often, you can hear the advice that encourages a person to commit acts 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 features, and not to acquired ones. You may not be able to overcome it completely. The actions of the "wedge" can adversely affect the psyche.
3. If you follow the recommendations of a psychotherapist and take appropriate medications, you will learn to suppress the phobia yourself. The brain will begin to react differently to the emergence of a “danger”, therefore the need to knock out a 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. Record on swimming, use springboards to fight fear. Start by jumping from a low level, gradually move higher. Perform actions under the guidance of a coach.
3. Find people who have the same problem. Discuss fears, share emotions, make a plan of action together.
4. If you rent a house on the lower floor, move higher. Enjoy the scenery from the window every day.After the time you get used to the form, start to enjoy it.

You do not have to put up with acrophobia, if it prevents you from fully functioning (rest, work, enjoy life). Look for ways to fight, do not stop there.

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