Dear Dorothy,
I’ve struggled with a fear of heights for as long as I can remember. It doesn’t have to be anything extreme – even standing on a balcony a few floors up makes my heart race, my palms sweat, and my legs feel like jelly. I’ve avoided situations where I might be high up, but it’s becoming a problem now because my friends want to plan a trip to the mountains. They’re talking about hiking and cable cars, and the mere thought terrifies me. I don’t want to miss out on the fun, but I’m not sure I can face my fear. What can I do?
Yours,
Tracy
Dear Tracy,
Thank you for reaching out – it takes courage to acknowledge your fear and consider addressing it. You’re not alone in feeling this way, as a fear of heights (acrophobia) is one of the most common fears. The good news is that it’s entirely possible to manage and even overcome this anxiety with the right approach.
Start by recognising that your fear, while uncomfortable, is a natural response aimed at keeping you safe. However, when it begins to interfere with your life, it’s time to gently challenge it.
One effective technique is gradual exposure. Begin with smaller steps, such as standing on a low step or looking out from a first-floor window. Breathe deeply and remind yourself you’re safe. Over time, you can progress to slightly higher places, always moving at a pace that feels manageable.
Relaxation techniques, such as mindfulness and controlled breathing, can also help calm your body when fear strikes. Try practising these in everyday situations so they become second nature.
Visualisation can be surprisingly powerful too. Imagine yourself calmly and confidently enjoying the mountain views with your friends, focusing on the positive aspects of the experience.
If your fear feels overwhelming, it might help to speak with a therapist who specialises in anxiety or phobias. Cognitive Behavioural Therapy (CBT), for instance, can equip you with tools to challenge the thoughts fuelling your fear.
As for the trip, let your friends know about your concerns. True friends will be supportive and willing to adjust plans if needed. Perhaps you could skip the cable car and enjoy a scenic walk instead, or stay at a spot with a comfortable view while they explore further.
Remember, progress takes time, so be patient and kind to yourself. Each small step is a victory.
Wishing you courage and confidence,
Tracy