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How To Cope With a Fear Of Heights

Watch more Self-Help & Improvement videos: Subscribe to Howcast's YouTube Channel - Overcome your fear of high places. Howcast uploads the highest quality how-to videos daily! Be sure to check out our playlists for guides that interest you: Subscribe to Howcast's other YouTube Channels: Howcast Health Channel - Howcast Video Games Channel - Howcast Tech Channel - Howcast Food Channel - Howcast Arts & Recreation Channel - Howcast Sports & Fitness Channel - Howcast Personal Care & Style Channel - Howcast empowers people with engaging, useful how-to information wherever, whenever they need to know how. Emphasizing high-quality instructional videos, Howcast brings you experts who provide accurate information in easy-to-follow tutorials on everything from makeup, hairstyling, nail art design, and soccer to parkour, skateboarding, dancing, kissing, and much, much more. Step 1: Learn breathing exercises Learn to calm yourself through deep breathing. Being able to control your breathing when you're in the anxiety-provoking moment, like on a ladder, will help fend off the physical aspects of fear, like nausea and heart palpitations. Step 2: Distract yourself Find ways to distract yourself when you are doing something frightening. Try a mental exercise, like adding large numbers in your head, or bring along your favorite music. Step 3: Get virtual therapy If your phobia is more serious--and you can afford the treatment--find a therapist who offers virtual reality exposure therapy. A computer will put you in a simulated scary situation, like standing on the edge of a cliff. This is considered the gold standard of phobia treatment. Step 4: Try graded exposure therapy If virtual reality treatment isn't available, go for graded exposure. A therapist helps you tackle small challenges (like standing on a platform) as you gradually work up to your biggest fear (say, going to the top of a skyscraper). Eight to 15 sessions are generally needed. Tip Experts say continued exposure to the fear is the key to overcoming it, so keep forcing yourself into high places after therapy officially ends. Step 5: Consider flooding If you want a quick cure, consider flooding. That's when a therapist makes you confront your greatest fear in one brutal, on-site session. Warning Flooding can be an intense experience--be sure to do it under the guidance of a trained professional. Step 6: Ask about medication Ask your doctor about prescribing a medication you can take when you're forced to be in a terrifying situation. Tip The drug D-cycloserine has been proven effective in treating fear of heights when combined with therapy. Step 7: Try talk therapy Try talk therapy. Though behavioral therapy works best for phobias, traditional talk-it-out counseling can be helpful for people who developed their phobia as the result of a specific incident, like a childhood fall. Did You Know? Some of the more obscure phobias include ereuthophobia (the fear of blushing), scopophobia (the fear of being stared at), and gymnophobia (the fear of seeing a naked person).
Length: 02:41


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