Hiking With a Fear of Heights
Acrophobia: an extreme or irrational fear of heights
What is it about heights that have some us of so freaked out? And why does it affect certain individuals more than others? I, myself, am afraid of heights—well, sometimes. It really is rather strange. In one instance, I could be standing on a high ledge or hanging off a thirty foot bridge, waiting to jump into the water below, and I am FINE. Thriving even! Yet, the very next week, I could be crossing a narrow trail, or climbing a ladder, and I get a feeling in the pit of my stomach.
I call it a “circumstantial fear of heights.”
Very professional, I know.
What kind of sucks about the whole situation is that I never really know when it’s going to hit, or how badly I am going to be affected. But, I am determined to not let something as little as a fear deter me from some of life’s amazing adventures. I’m scared of sharks (yes, irrational, but true all the same), but that doesn’t mean I don’t swim in the ocean. So, I am going to continue to hike steep ledges, climb tall ladders and cliff dive crazy locations. Fear can take a back seat!
At least, that’s what we like to tell ourselves.
Dealing with fear in the moment can be a lot harder said than done. So, I’m going to list a couple tips and tricks that I use when fear hits, and hope that they find a way to make your fear a little more manageable.
‘Cause face it—whether it be nausea or shaky legs and a pounding heart—a fear of heights can be hindering to some of life’s greatest experiences.
And, life is way too short to let fear be your guide!
Tips on How to Deal with Your Fear of Heights
Don’t Look Down
I am sure every single one of you reading this is doing some hardcore eye rolling right about now. I would too! Not looking down seems like such an easy answer, and it is. However, the question is—where do I look now? What I have found is that focus is key. Find a spot, maybe three to five feet in front of you, and focus on that. Looking up and around tends to throw you off balance, which can create even more anxiety. Focusing on the ground or on an object in front of you is a good, safe way to get through a tricky spot.
Figure Out How/Why it Works
I went to the Space Needle in Seattle, Washington, and nearly had a panic attack when it came to the moving glass floor. Now, I KNEW the glass was several feet thick, and still, I was afraid. A worker spotted me, and explained exactly how the building was made and the safety measures that had been put into place. It can actually withstand a level 5 earthquake! And you know what? I felt better! Knowing the how’s and why’s can be super beneficial in calming your fear.
Know When to Let Others Pass
This is a big one to be aware of. Knowing who has the right-of-way is not only practicing good trail etiquette, but also a safety precaution. Hikers trekking upwards towards a summit or overlook typically have the right-of-way over hikers coming down. Angels Landing is the perfect trail example of trail passing etiquette. However, if it is easier for hikers going up to move over for the hikers coming down, they should do so. It’s all about who has the safest space! Hiking single file and allowing faster hikers to pass also allows people to stay on the trail rather than having to step off.
Be Smart
If a ledge looks like it is going to crumble into the abyss below, then it probably is. Knowing when to gracefully bow out, or call it a day is super important. Making intelligent decisions about where you are hiking and the terrain of your hike will help you feel more confident about your decision to hike that location. Some conditions that might indicate that the trail is not safe to summit would be slick ground due to snow or rain, collapsing ledges, and rocky surfaces.
Remember to Breathe
I know, I know, easier said than done. When fear or anxiety begins to rise, difficulty breathing can develop and lead to panic. When in those situations, I find that humming a song, or repeating a mantra over and over can normalize my breathing and help me calm down. I also practice the 4-5-6 rule. Breathe in for 4 seconds, hold for 5 seconds and breathe out for 6 seconds. This can help you slow your mind and come up with a solution. Remember to breathe in through your nose and out through your mouth.
Healthy Fear
Healthy fear is good. Healthy fear keeps people ALIVE! If your gut instincts are telling you that something is wrong, then you should listen.
Build Yourself Up
This is probably the most IMPORTANT step in dealing with your fear of heights. Even if you don’t quite make it to that overlook or summit, you tried! And that is what truly matters. So give yourself a pat on the back, killer! You’ll get it next time.
Robert Frost wrote, “The best way out is always through,” and he was right. Your fear of heights won’t just magically go away. In fact, it might never go away. But, if you actively engage and put in the effort, you will be able to manage it! So, make plans to hike that summit! You ARE going to get there!
