How to Overcome the Fear of Heights When Hiking

One of the most common things we hear is, "I'm afraid of heights". When it comes to phobias, a fear of heights is rather widespread. Acrophobia is a fear of heights that is higher than normal or worry when it comes to excessive and dangerous cliffs. Vertigo, on the other hand, is an extreme fear of heights, even if they are standing at a high altitude. Something as simple as going on a small step ladder or staring out the window from a floor above ground level might provoke panic.

A strong fear of heights might develop for a variety of reasons. A painful or terrifying incident, such as falling down from a tree or falling from a ladder, etc.

Because the traumatic event is associated with heights in the person's memory, this might lead to a fear of heights - especially in those who are already nervous. They begin to avoid any heights, fearing that they may have a similar terrifying experience. The more these people avoid heights, the fewer opportunities they have to learn that heights are normally safe, and their fear grows. Acrophobia may be quite depleting for those who suffer from it, and it can have a significant influence on daily life.

What are the kind of heights that acrophobic are frightened of?

Now heights can vary. Some can be too high, some can be averagely heightened. Acrophobics may be afraid of certain heights or circumstances, such as walking up a flight of steps. To name a few more types of heights that acrophobics are frightened of can be  -

• Being on a rung of a ladder.
• Taking use of a multi-level parking garage.
• Being on a bridge or crossing one.
• Standing near a balcony or on the highest point of a structure.
• A view from a lofty building's window.

Because there are so many different types of height phobias, diagnosing them may be difficult. Acrophobics are often afraid of more than one type of height or high area.

What does it feel like? - Acrophobia Symptoms

Some people use the term "vertigo" to describe their fear of heights. But vertigo, or the unpleasant sensation of spinning, is actually simply one symptom of acrophobia. Other signs and symptoms include:

• When you're high off the ground, you feel compelled to crawl on all fours, kneel, or drop immediately.
• Shaking
• Sweating
• Feeling frightened or helpless
• Heart palpitations are a symptom that you should be aware of
• Whether you're crying or shouting
• A full-fledged panic episode, replete with shortness of breath
• When you are high above the earth, you may have headaches and dizziness.

If this is something you're dealing with and you'd like to take charge of, here are some strategies to help you conquer your fear of heights!

• Face your fears

We understand it's easier said than done. But the most common way to overcome any kind of fear is to just go through it. It'll be like ripping a band-aid off - it hurts, but it'll be gone for once and for all. Gradually increase your exposure to heights that you find difficult. Start small — take a stroll to the bottom of a hill and gradually increase your distance. This approach of progressive exposure takes time, but you will finally reach the top of the hill and be able to accomplish something you never thought was possible.

• Rationalize your fear

Acrophobia is a dread that is frequently generated in irrational settings. For example, the fear of being on the top level of a secure building, despite the fact that the environment is quite safe and the risks of damage are exceedingly remote. It's all too simple to think wrongly and feed your anxiety. To counteract this, make a conscious effort. Calm your mind and tell yourself that you don't have to be terrified of heights and that you're perfectly safe. This comfort might be really beneficial in conquering your fear of heights.

• Preparing in advance always helps!

When it comes to confronting your fears, planning is essential. Consider what it would be like to be in a scenario that makes you nervous; envision how you would feel in that circumstance and how you would help yourself relax.

Knowing what to expect minimizes your chances of being panicked and agitated when the event happens. This preparation approach helps to normalize the thought of being at a height, allowing you to accept and trust them.

• Practice relaxation techniques

Shallow breathing and rapid heartbeat are all classic indicators of fear of heights, and experiencing these sensations can amplify panic. Relaxation methods help in reducing and controlling such symptoms. A tried-and-true method for de-stressing. Focus on inhaling deeply and slowly from your stomach. Count to 5 on each intake and exhalation to relax your breathing. It's also helpful to have something else to concentrate on other than your worry.

• Check if you're using any defence behaviours

Long-term anxiety can be maintained by safety behaviours such as hanging on to rails or closing your eyes when you are near heights. Our brains are trained to be scared of drop-offs but bear in mind that you're replacing your support system, not jumping off.

• Take it easy on yourself

Fear of heights does not go overnight. Give yourself time and space without feeling rushed or judged. Allow a less-acrophobic self to emerge naturally by being as patient with yourself as you would with a loving friend. You owe it to yourself to be good to yourself! Put your trust in yourself and your advisors. Be confident in your ability to conquer your fears and transform them into something delightful that you will remember and be proud of. You have more abilities than you think!

• Speak up about it

Speaking up or sharing what’s in your mind often helps in feeling a bit relieved. If you tell your guides or friends that you're scared or worried, they'll be able to put you at rest and help you get through it. To stay comfortable, talk to your tour companions and other passengers instead of focusing on your anxiety. You could even make a new acquaintance who lives in the same city as your next holiday spot.

Finally, realize that you are not alone; others have had similar feelings and have overcome their fears!

Know the Difference - Vertigo and Fear of Heights

Now, there are various levels of fear you may experience. Some may get too much anxiety while others may feel a little less. So, knowing your level or modality of fear such as low fear, medium fear or high fear is important. People having low or medium levels of fear of heights are considered to be suffering from vertigo. Vertigo is a feeling of not being able to tell which direction is up or down. It's a dizzying sensation that makes you feel like you're whirling. An inner ear infection is the most common cause.

Acrophobia is a fear of heights. Acrophobia and vertigo have nothing to do with each other. It is possible to have acrophobia without having vertigo and to have vertigo without having acrophobia.

‍

The Take-Away

Know that you are not alone. Many people suffer from acrophobia. While avoiding heights might bring temporary respite, it doesn't address the fundamental source of your anxiety and terror. A fear of heights can have a significant influence on your life. No one should live a life of fear, be it any kind. With these pointers in mind, conquering your fear of heights will be a breeze! Keep in mind that being fearful isn't the problem; the problem arises when your fear prevents you from accomplishing what you want to do.