Acrophobia is when you have an extreme or irrational fear of heights.
A phobia can be caused by a particular experience or situation where you are faced with your fear. Due to this initial reaction – the second time you face your fear, you may experience the same irrational feelings of terror – if this forms a pattern it is a phobia.
The key to getting over or overcoming a phobia is to face it, otherwise it may get worse over time. People usually deal with phobias by avoiding them but this can prevent you from doing certain activities which you may want to do and from living your life in general.
One of the best treatments for phobias is exposure therapy, which you can easily do yourself through self-help.
Self-Help for Acrophobia (Fear of Heights)
Facing your fear of heights is key to conquering it.
You can help yourself through exposure therapy – but make sure to begin with something you can cope with/handle – exposure therapy may not work if you start with something too scary.
Follow my step-by-step approach for acrophobia below:
- Step 1: Sit on your bed and look down at the ground – remind yourself that you are safe. It can also help to do something to distract yourself from the height or to soothe you – such as listening to relaxing music.
- Step 2: Stand on your bed and look down at the ground – remind yourself that you are safe
- Step 3: Stand at the top of one flight of stairs and look down towards the ground or look out of a window – remind yourself that you are safe
- Step 4: Walk up two flights of stairs and look out of a window – remind yourself that you are safe
- Step 5: Continue to gradually increase the height you walk up to, until you your fear is gone.
If these steps don’t work for you, or if they are not specific enough for you, make your own step-by-step approach – if you need any help, please feel free to leave a comment below.