Overcoming a fear of heights can be very difficult. Do you suffer from acrophobia and want to do something about it? We give you tips to help you tackle the fear.
Fear of heights, also known as acrophobia, is one of the most common fears. According to Deutschlandfunk, it affects 28 percent of people, women more often than men.
Those with a fear of heights are specifically afraid of losing control of their own body or balance at height and falling as a result. The symptoms can range from weak knees to tachycardia, dizziness, shortness of breath or shock.
A fear of heights can be caused, for example, by traumatic experiences, including those that are stored subconsciously – such as a fall in childhood that the affected person no longer remembers. According to the AOK, children whose parents tell them that heights are dangerous, for example through a panic reaction while playing, can later develop a fear of heights.
The fear comes not only at extreme heights, but also at everyday heights. Even though most acrophobics are aware that their fears are often unfounded, they cannot prevent them from arising. In milder cases, however, those affected can do something themselves. Overcoming your fear of heights can be easier with our three tips.
Tip 1: Remain calm in the acute anxiety situation
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According to SWR, if you are acutely afraid of heights, it is best to look away from the danger and take a deep breath. Try to relax your muscles to avoid going into shock. It can also help to mentally count your steps or to tell yourself before each step which leg you are going to put forward next. This will distract you from the danger and focus on your own body.
Tips 2: Admit and explore your fears
There’s nothing wrong with being afraid of something. In order to be able to do something about your fear of heights, you should admit it and be aware of it. Then you can begin to work through the fear of heights by dealing with it, such as how long you’ve had it, where it might come from, and how you plan to address it. According to the AOK, it can also help to question your own fear and think about how realistic the dangerous scenarios you are imagining really are.
Tip 3: Practice!
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According to SWR, to overcome your fear, you can try to expose yourself to the situation again and again – for example by climbing observation towers or going to the climbing park. The more times you confront your fear of heights, the easier it will be for you each time.
However, it is important to take it slow and approach it bit by bit so as not to overwhelm yourself. Take as much time as you need, take breaks and breathe calmly. Hold out in the situation until the fear subsides. It’s best to ask someone you trust if they can accompany you and give you courage – because according to the AOK, support and positive words help if you have a fear of heights.
Therapy for fear of heights
If fear severely restricts you in your everyday life and situations at height trigger strong panic reactions in you, you should not try to overcome your fear of heights yourself. Instead, it is then advisable to seek psychological help.
According to Deutschlandfunk, an acute fear of heights can be treated with behavioral therapy. For example, in psychotherapy, virtual reality technology is also used to treat acrophobia. Heights are simulated with VR glasses so that those affected can get used to it in virtual space and continue to increase the height without having to experience the situation in real life.
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