You are viewing the article How to Get Rid of Fear of Altitudes at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 19,635 times.
Overall, about 5% of the world’s population has a fear of heights. [1] X Trusted Source PubMed Central Go to the source Although almost everyone has experienced some degree of anxiety at the thought of falling, for some people it makes them feel scared. If you find your level of fear of heights extreme, to the point where it affects your performance at school or work, or becomes a barrier separating you from everyday activities, Maybe you have a fear of heights. This article will talk about this disease and give you ways to overcome that fear.
Steps
Understanding and Facing Fear
- For example, have you ever turned down a job just because the workplace is on a certain floor, or have you ever missed an opportunity to meet an important person just because they arranged to meet you at a certain location? point too high above the ground? If the answer is yes, then you probably have something more serious than “afraid of heights,” like an anxiety disorder or a phobia.
- If you don’t remember how the fear of heights affected you, sit down and take some notes. Think about times when you didn’t do what you wanted or needed out of fear and jot it down on paper to get a better sense of how fear has changed your life.
- For example, depending on the airline, the chance that a person is at risk of being in a plane crash that results in death is 1 in 20 million. [7] X Research Source This is a much safer number compared to the 1 in 1 million chance that any American could be struck by lightning. [8] X Research Sources
- Regular exercise, plenty of sleep, and proper nutrition are all great ways to regulate the physiological processes associated with obsessions or anxiety. Start slowly with small actions like walking more or making your own fruit smoothies at home to enjoy instead of greasy junk food.
- Honestly, it’s not easy to force yourself to do something you’re worried about. To give yourself some motivation, create situations where you have to conquer fear. For example, if you are attending a festival and a friend wants you to go on a scary ride, say yes and buy a ticket. You’ll be more inclined to do it if you put in the time or money. Don’t forget that you can use relaxation techniques to ease the fear you experience.
Therapy
- Research has shown that different forms of therapy such as Cognitive-Behavioral Therapy (CBT) are helpful in managing fears and phobias such as agoraphobia. [12] X Research Source
- Certificate. Before starting a therapy program, review the qualifications and certifications of the professionals and counselors you’re targeting. Try to find professionals and counselors who are certified in their field, especially with expertise in anxiety/fear treatment.
- Experience. Seek out qualified therapists with a large number of successfully treated patients. If possible, talk to previous patients to learn about their experiences and feelings, and if they would encourage you to treat with the specialist. Careful consideration should be given to professionals who appear to be inexperienced or discredited.
- Treatments. Most reputable experts use modern scientific methods that have been carefully reviewed by their peers in reliable medical journals. However, theological methods are also being studied and are of great benefit to some.
- In addition, it is important to inform the specialist if a certain method does or does not work.
- Gradually, as a patient has made certain strides, they can fly or perform other interesting activities to places that previously made them extremely afraid.
- Your homework may include activities such as breathing exercises, thought experiments, etc. [15] X Research Source
Treatment with Medicine
- It should be understood that drug treatments will not get to the root of the psychological problem that causes the fear of heights. However, medication can help you feel better by alleviating your panic and helping you relax.
- Consider using other treatments or prescriptions. Talk to your doctor before using or performing methods such as acupuncture, meditation, or the use of essential oils.
- Antidepressants such as SSRIs or SNRIs improve levels of neurotransmitters that regulate mood.
- Benzodiazepines are a class of drugs that are psychoactive and may be useful for short-term anxiety relief. Long-term use of this drug can form a habit.
- Beta blockers work by blocking adrenaline. This medication is used primarily to relieve physical symptoms of anxiety such as tremors or increased heart rate. [17] X Research Source
- In this case, the fear of heights may have a physiological rather than psychological cause, so it’s important to talk to your doctor. You can see a medical professional to have them pinpoint the physical causes of your fear.
- With most exercises, it’s better to consult a trusted doctor before starting an intense workout.
Avoid Harmful Rumors
- More research is needed to pinpoint the root cause of agoraphobia. Until the cause is clear, if it has not been treated with medicine or therapy, you should not go to places that are too high.
- You are stronger than you think. Show that strength by finding a real cure. [22] X Research Resources Seeing a doctor, psychiatrist, or experienced therapist is the first step to helping you overcome your fear.
Advice
- Try using a springboard in the pool, starting at a low level and then gradually increasing it.
- Find like-minded people. Participating in a community can provide relief and open up new sources of information and ideas that you may not have known about.
- In the US, credential requirements vary from state to state, with many states and jurisdictions requiring therapists and counselors to obtain special certification from a non-governmental organization such as the American Heart Association. receive a Behavioral Analyst Certification Board (BACB) or the American Psychological Association (APA) to perform treatment. [23] X Research Sources
- When you are out on the balcony or looking out the window from a tall building, enjoy the view you are seeing.
- Thinking about relaxation is always easier than doing. Furthermore, relaxation is something you should try to deal with your fear. Take a deep breath and then find in your life experience something positive or beautiful and focus on it.
- If you’re out on a balcony or an open space from which you could fall, don’t lean over to look down. Doing so will cause feelings of anxiety and is also quite dangerous. Instead, stick to railings or railings to create a more secure feeling.
- Talk to people who work at height every day such as window cleaners of tall buildings, construction workers, tree cutters, climbers, pilots, etc.
- Doing activities at home that force you to get used to the altitude:
- Climb a tree with a follower below
- Climb a rope ladder with lots of padding underneath; each time climb a higher
- Swing on a rope tied to a big tree, and even better if you can fall into the water
- Another simple way is to think that you are standing on the ground instead of actually standing on high.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 19,635 times.
Overall, about 5% of the world’s population has a fear of heights. [1] X Trusted Source PubMed Central Go to the source Although almost everyone has experienced some degree of anxiety at the thought of falling, for some people it makes them feel scared. If you find your level of fear of heights extreme, to the point where it affects your performance at school or work, or becomes a barrier separating you from everyday activities, Maybe you have a fear of heights. This article will talk about this disease and give you ways to overcome that fear.
Thank you for reading this post How to Get Rid of Fear of Altitudes at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: