How To Overcome Fear Of Height
Tuesday, Aug 25, 2020, 6:41 pm
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1.Medication
Anti anxiety medications and other relaxants can help to alleviate some of the fear and panic that sets in whenever you are in a high place. A psychologist or your primary care doctor can prescribe the best medication for your situation. Never self prescribe or self medicate. Seek professional help.
2.Psychotherapy
Psychotherapy can get to the root of your fear. Did it result from a childhood trauma? An accident?A story? Once you know what triggered it, the therapist can walk you through resolving your fear. Look for a qualified therapist in your area that specializes in fear of heights, with solid credentials.
3.Behavioral Therapy
Behavioral therapy is another great alternative. By facing your fear in steps, you can overcome it. A therapist can take you through the steps, that might be uncomfortable at first, but are highly successful. Choose a therapist that specializes in fear of heights and do some research on their credentials.
4.Hypnotherapy
If all else fails, hypnotherapy is a great alternative. A professional hypnotist can take you through your fear and help you with a trigger to overcome it. Do some research and find a professional in your area that specializes in fear of heights and has had some success with patients.
5.Desensitization
Desensitize yourself to the very thing you're afraid of. This is done with spiders, snakes, dogs and yes, heights. Exposing yourself to your fear over and over again lessens it's grip on you. It is often the fear of the unknown that you are more afraid of than the actual fear itself.
6.Take Deep Breathes
Deep cleansing breathes work wonders to calm the body. Breathe in through your nose, expanding your diaphragm, and pushing your lower belly out. Do this to a slow count of four, and then exhale to the same count, exhaling completely until there is no breathe. Do this four times, and you will be surprised at the calmness that comes over your body.
7.Create A Positive Association
I bet you remember what song was playing during your first kiss, or the cologne he, or she, wore. Maybe you remember the smell of chicken soup on the stove on a rainy day. Or cookies baking in the oven on the holidays. All of these things have created a positive association for those events. Create one for the very thing you fear. Maybe play your favorite song while standing at an uncomfortable height, or kiss your lover.
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8.Ask Yourself What You're Afraid Of
Ask yourself what you are really afraid of. Are you afraid of falling? That is the most common aspect to fear of heights. But some people are just afraid of the way it makes them feel when they look down. Or maybe they are afraid of being pushed off. Identifying your fear will make it easier to overcome.
9.Jump Into Something Soft
Practice falling. Yep, that's what I said. Jump from low heights into something soft to realize that the act of falling is not all that bad. Maybe jump from the bed to pillows on the floor, a diving board into the water, or even jump on a trampoline. This will reset your body into being able to feel relaxed when falling.
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10.Meditate Before Going up
Try meditation. Even 10 to 20 minutes a day can help. Sit with your legs folded, your back straight and your forearms resting on your knees. Close your eyes and look toward the middle of your eyebrows. With deep, full breathes and complete exhales, try to clear your mind. This will help center you.
11.Incrementally Increase Your Height Off Ground
Start by gradually increasing your height off the ground. Start with what makes you just a tiny bit uncomfortable, whether it's a step stool or a five foot ladder. Stand there for five minutes, gradually increasing the time until the fear dissipates, then increase the height. This is the best way to get used to be off the ground.
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12.Set A Goal
Set a goal for yourself. Pick a height that causes you fear but not extreme terror, and set that as your first goal. It may be standing out on the deck of the second floor, or it could be standing on the observation deck of the Empire State Building. Fear of heights is very personal, so set your own goal.
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