Acrophobia - fear of heights. How to deal with anxiety?

Acrophobia – fear of heights. How to deal with anxiety?

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Magda had always dreamed of traveling, but any vision of boarding a plane or going up to an observation deck caused her paralyzing anxiety. Her heart started beating very fast, her palms were sweating, and her legs were getting like cotton wool. “I can’t live like this.” – thoughtA one day when she once again had to give up a corporate meeting on the 30th floor. Perhaps you are also experiencing similar feelings?

What is fear of heights and how does it affect your life?

Fear of heights (acrophobia) is one of the most common types of phobias, affecting about 5-7% of the population. While a certain level of caution in high places is natural and serves our safety, excessive fear can significantly impede daily functioning.

Acrophobia (from the Greek ákros – peak, high and phóbos – fear) is a specific type of phobia, characterized by an irrational and excessive fear of being at high altitude. It is more than mere caution – it is a strong fear reaction that occurs even in objectively safe situations.

It is worth noting that people with acrophobia can react fearfully not only to actual heights, but also to the mere mention or imagination of these places. Even the use of terms related to heights can cause discomfort.

Acrophobia falls into the category of simple anxiety disorders (specific phobias). This means that:

  • Fear of heights is focused on a specific object or situation (in this case, heights).
  • The fear reaction occurs almost exclusively in contact with this specific stimulus.
  • The sufferer usually functions properly in other areas of life
  • It is possible to identify the precise source of the anxiety.

What is fear of heights and how does it affect your life?

The key differences are:

  • Intensity of response – with acrophobia, severe anxiety is disproportionately strong to the actual threat.
  • Impact on functioning – severe anxiety significantly limits daily activities.
  • Lack of control – the person is aware of the irrationality of his anxiety, but is unable to control it.
  • Longevity – anxiety persists for at least 6 months.

Anxiety of heights vs. other diagnoses

It is worth noting that although acrophobia is classified as a “simple” phobia, its impact on life can be very complex. Sometimes it can co-occur with other anxiety disorders, for example:

    • Agoraphobia ( when fear of heights is combined with fear of open spaces).
    • Fear of driving (especially on bridges or overpasses).
    • Panic disorder (when heights trigger panic attacks).

How does acrophobia affect daily life?

People suffering from this type of anxiety disorder are afraid to climb and stay at high altitudes. More often than not, they may experience a paralyzing anxiety that prevents them from functioning normally.

People suffering from acrophobia can:

  • Avoid staying in apartments and offices on high floors.
  • Forego attractive job opportunities that require being at heights.
  • Have difficulty traveling (e.g., bridges, overpasses, airplanes).
  • Limit social life (forgo meetings in high buildings).
  • Have difficulty performing simple tasks (e.g., changing a light bulb on a ladder or activities with children, e.g., the playground).

Acrophobia – symptoms

Fear of heights can manifest itself both at the level of our body and our psyche. Physical symptoms (rapid heartbeat, trembling limbs) can suggest to us a high level of danger, for example, a lift ride to the 10th floor. Which often results in increased levels of anxiety, feelings of panic and lack of control. Anxiety about heights, like all types of anxiety disorders, is characterized by the so-called vicious cycle model, from which the anxiety patient may have difficulty breaking the cycle.

Physical symptoms:

  • Dizziness and feeling of instability.
  • Accelerated heartbeat.
  • Excessive sweating.
  • Trembling of the body.
  • Difficulty breathing, shortness of breath.
  • Sensation of tightness in the stomach.
  • Dryness in the mouth.

Mental symptoms:

  • Feelings of panic and terror.
  • Intrusive thoughts of a possible fall.
  • A specific feeling of being “pulled” over the edge.
  • Fear of losing control.
  • Fear of being judged by others.

Causes of fear of heights

The development of fear of heights can have many causes, the most common causes are:

  1. Direct experience:
    • A fall or accident related to heights.
    • A panic attack in a high place.
    • Unpleasant physical sensations (e.g., severe dizziness).
  2. Observation and learning:
    • Observing anxiety in parents or other close people.
    • Impact of traumatic events observed in others.
  3. Informational messages:
    • Warnings and stories about dangers.
    • Excessive cautions from caregivers.
    • The impact of media reports of accidents.
  4. Biological factors:
    • Genetic predisposition to anxiety reactions.
    • Evolutionarily evolved protective mechanism.

Practical ways to deal with fear of heights

Practical ways to deal with fear of heights1. Breathing 4-7-8:

  1. Inhaling through the nose for 4 seconds.
  2. Retention of air for 7 seconds.
  3. Exhaling through the mouth for 8 seconds.
  4. Repeat 3-4 times.

2. Systematic desensitization

Step by step:

  1. Create your own hierarchy of anxiety-provoking situations (0-100 points).
  2. Start with situations that cause moderate anxiety (30-40 points).
  3. Stay in the situation for a minimum of 30 minutes.
  4. Move on to more difficult challenges only after mastering easier ones.

3. Work with thoughts

Sample questions for self-analysis:

  • What is the actual probability of a negative scenario?
  • How many times have I been in a similar situation and nothing bad happened?
  • What would my friend say in this situation?
  • What evidence do I have that the situation is safe?

When to seek professional help? How can fear of heights be treated.

It is worth considering consultation with a specialist when: anxiety significantly impedes daily functioning, affects family or professional relationships and independent attempts to cope are unsuccessful.

Cognitive-behavioral therapy has a high degree of effectiveness in working to reduce various forms of simple phobias. One of the key elements of CBT psychotherapy is exposure therapy. Read the article: in vivo exposure. The key elements are:

  1. Creating an anxiety hierarchy. The first step is to write down anxiety-provoking situations and rank them from least to most stressful. We assign each situation an anxiety level on a scale of 0-100.
  2. Systematic exposure. We start with situations that cause moderate anxiety (30-40 points) and gradually move to more difficult challenges.
  3. Key principles:
  • Regularity of exercise (3-5 times a week).
  • Adequate exposure time (30-120 minutes).
  • Remaining in the situation until anxiety levels drop.
  • Gradual elimination of protective behaviors.

Summary

Don’t let fear of heights limit your life! Remember that this is a problem that can be successfully combated. Start with small steps, be understanding to yourself, and don’t hesitate to seek support – whether from loved ones or a specialist.

Frequently asked questions

Is my anxiety normal?

A certain level of caution at altitude is natural and healthy. Anxiety becomes a problem when it significantly limits daily functioning.

How long does therapy take?

The duration of therapy is individual, but the first effects can be seen after just a few weeks of systematic work.

Can fear of heights be completely cured?

The goal of therapy is not to completely eliminate the fear, but to bring it to a level that does not interfere with normal functioning.

Recommended sources and literature:

  • “Anxiety Therapy” – Edmund Bourne
  • “Anxiety and phobia” – Martin M. Antony
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I am a certified psychotherapist and CBT supervisor. I use the latest methods of cognitive-behavioral therapy and schema therapy. My specialty? Turning complex theories into practical advice and solutions! As an expert in the field, I not only run a clinical practice, but also train and supervise other psychotherapists. I invite you to read my articles and contact me if you need professional support.

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