These are behaviours that we use because we think they help to keep us safe. The most common safety behaviour is avoidance: simply not going anywhere that requires being up high. More subtle examples include closing your eyes, not looking down or over the edges, tightly holding on to something, or focusing your attention on repeating a certain phrase.
While these can be helpful in the short term — for example, holding on tight to the railings makes us feel steadier — such behaviours actually act as barriers, preventing us from really engaging with the height. Try to identify what defences you use, and then repeat the behavioural experiments without using them. It is important to note that safety behaviours are very different from helpful coping mechanisms.
The following questions might be helpful: what happened? Did any of your anticipated fears that you wrote down beforehand happen? What happened instead? What went through your mind — and was that accurate? What can you learn from this experience? What does it mean for the future? As with the graded exposure exercise, these exercises can be attempted on your own or with the support of a friend.
I once watched someone standing in front of a narrow wooden plank suspended over a vast drop. Before she began to edge on to it, I could see her hands trembling, her body gripped with terror, battling her desire to both conquer her fear by taking a step forward — but also to run away. And all this unfolded within the safe confines of a small carpeted room at the University of Oxford, the plank and drop merely simulations seen through a virtual reality VR headset.
VR is an immersive, interactive, computer-generated environment. It creates the sensation of actually being in real-life situations, and is an ideal tool for treating phobias. VR allows individuals to repeatedly practise how to feel confident in scenarios that they find difficult. Simulated situations can be personalised and graded in difficulty. While testing them out, individuals can receive guidance and encouragement from an automated virtual coach who is in the VR environment with them.
Crucially, however, individuals respond in the same way in VR — psychologically, emotionally and physiologically — as they do in corresponding real-world environments. Any learning that occurs in VR appears to transfer to the real world, and VR therapies for anxiety disorders including phobias have been found to be at least as effective as real-life exposure therapies. I was one of a team of researchers who recently tested the effectiveness of VR therapy for height phobia.
In the study , participants diagnosed with fear of heights were randomly allocated to receive either VR therapy delivered in six minute sessions over a two-week period or to receive no therapy. In the VR therapy, an automated virtual character called Nic guided the individuals to try out different tasks, such as looking over a balcony or helping a cat down from a tree.
During the tasks, Nic encouraged participants to test out their beliefs concerning heights, and to try dropping their defence behaviours. Those who received VR therapy experienced significant reductions in their fear of heights, compared with those who received no intervention.
These benefits were maintained when the participants were tested again four weeks after the end of the treatment. In the UK where I work, VR therapy for height phobia is now available in some NHS services, and might become available in other countries in the near future.
At the end of the study, we asked participants what they thought about the therapy. Here are some of the things they said:. The idea of attempting treatment might feel daunting, particularly given that this requires facing your fears. However, psychological treatments for phobias have consistently been shown to be highly effective and long-lasting. With the help of a friend or therapist and by starting small, you could surprise yourself with what you can achieve.
Tackling your fear of heights can ensure that you never miss out on a job, never have to make excuses to your kids, and never get left out of a fun activity. Self-harm and suicide. How to support someone who is self-harming. A person harming themselves is not attention-seeking but attention-needing. Thinkers and theories. How to be anxious. How to come out of your shell. But if being introverted is holding you back from the life you want, dive in for a way out.
Email Tweet Share. Need to know Some people might think that the consequences of having to avoid heights are minimal. What to do Recognise and understand the symptoms of anxiety. Key points — How to overcome a fear of heights Recognise anxiety for what it is. The following steps can help. If you know you need to be in a situation that will require you to be at a height, take some time to prepare yourself mentally.
Allow these thoughts to become one with your subconscious, so when you start to feel agitated and frightened, you can call on them to help you stay calm and focused. Rather than jumping straight into a worrying situation, confront your fears at your own pace. Begin by setting yourself some small initial goals, such as standing on a chair or moving a little step closer to your balcony railing each day. Just work at this gradually, and success will be yours faster than you may currently think.
When you feel anxious, you may forget to breathe correctly. This makes your anxiety even worse, so ensure you get lots of oxygen into your brain by focusing on taking deep, regular breaths.
You have a phobia. Phobias cannot be overcome in a day. Be gentle with yourself. Perhaps consider seeking the advice of a professional. If you have been suffering from acrophobia symptoms for some time; there are things you can do to begin getting over this paralyzing fear and live a fulfilled life. Additionally, you may be tasked with height-related tasks such as climbing a steep flight of stairs.
Your therapist gradually asks you to increase the height, while helping you to reduce your fear levels. Your therapist also helps you to cope with your fear by teaching you effective methods of relaxation. Medications are often used in the treatment of phobias. For example, your physician may prescribe antidepressants or anti-anxiety medicines to control your symptoms.
Unlike anxiety medications, CBT targets the underlying issues that have led to your phobia. You learn to understand your fears and worries, in order to better equip yourself with the tools you need to overcome your phobia.
The therapy involves two main aspects:. This method of gradual exposure takes time, but eventually, you will be at the top of the hill and able to do something you never thought you would be able to.
As an example, this could be the fear of being on the top floor of a secure building, despite being extremely safe and the chances of the situation resulting in harm being very unlikely. It can be really easy to think irrationally and fuel your fear. To oppose this, try to make a conscious effort to consider situations that trigger your fear of heights and rationalise them.
Explain to yourself that there is no need to be afraid of the height and that you are extremely safe. This reassurance can really help you to work towards overcoming your fear of heights.
When it comes to facing your fear, preparation is key. Think ahead to being in a situation that provokes your fear; imagine how you feel in the situation and think about how you are going to help yourself relax. This process is particularly beneficial if you know you are going to be in a fear-evoking situation, as knowing what to expect reduces the likelihood of becoming panicky and flustered when the situation arises. This planning process helps to normalise the concept of being at a height, helping you to become more accepting and confident with them.
Rapid heartbeat, short breaths, excessive sweating — these are all common symptoms associated with a fear of heights, and experiencing these symptoms can enhance the fear and panic. Relaxation techniques can help to minimise these symptoms and get them under control.
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