I'm afraid of high places, afraid of high buildings, afraid of falling and dying.

Acrophobia is a simple phobia among phobias. If it doesn’t have a big impact on your work and life, you don’t necessarily need treatment. If you want to treat it, there are 4 treatments that are more effective.

1. Systemic desensitization therapy:

Let patients learn to self-treat through systematic desensitization. The purpose is to eliminate the conditioned connection between fearful stimuli and fearful responses and to combat avoidance responses. Systematic desensitization can be implemented through meditative (imaginary) desensitization or situational desensitization. Meditative desensitization involves mentally imagining things or situations that cause fear, in lieu of the presentation or display of the actual things or situations that cause fear. The process is:

1. Classify things or situations that cause fear from low to high according to the intensity of their stimulation, that is, according to the severity of the fear they cause;

2. Sit comfortably on the sofa or lie on the bed, close your eyes slightly, imagine the weakest stimulus that causes weak fear, and relax your muscles until the fear is almost gone;

3. From low to High-level imagination induces stronger and more terrifying severe and severe stimuli, and at the same time cooperates with muscle relaxation to gradually increase the tolerance to fearful stimuli until the fear reaction completely disappears.

For example, when treating unclean phobia (germophobia), the patient can first imagine that he or she is touching the utensils in the home that are prone to unclean phobia, such as toilets, dusty areas on the table, etc., before generating a phobic reaction. When doing so, relax your muscles and try to arouse affection for these appliances that belong to you; then imagine yourself touching the counter when buying something in a store or touching the handrail when taking a bus. When these stimuli cause fear, let yourself Continue to relax your muscles, and gradually produce the normal emotional reactions that other people will inevitably have in this common situation; finally imagine that your hands and clothes are stained by dirt, and continue to relax your muscles throughout your body, telling yourself not to be nervous, It's not a big deal, anyone can get their hands and clothes dirty. At most, it's just a matter of washing your hands and changing clothes. In this way, the unclean terror can be controlled step by step. Situational desensitization is to replace the imagination of these stimuli with actual stimuli that cause fear reactions, that is, to actually contact the things or situations that cause fear, accompanied by muscle relaxation and pleasant emotional responses to overcome fearful emotions. The process of situational desensitization is the same as that of silent desensitization. The only difference is that the fear caused by the actual stimulus is more realistic and more intense, making it more difficult to endure and overcome. However, once the fear is eliminated, the effect is more effective. ideal.

2. Exposure therapy:

Also known as full irrigation therapy. It is a rapid behavioral therapy that encourages patients to directly contact situations that cause fear and anxiety and persist until the tension disappears. Marks, a well-known behavioral therapy expert, pointed out when talking about the basic principles of full irrigation therapy: "The more sudden the impact is on the patient, the longer it lasts, and the stronger the patient's emotional response. Only in this way can it be called full irrigation. Rapidly to the patient The patient presents the stimulus that scares him and persists until he becomes accustomed to it, which is a common feature of the different forms of perfusion techniques. "Using perfusion therapy, the patient should be allowed to enter the most comfortable state at the beginning of the treatment. In the situations that scare him, imagination is usually used to encourage the patient to imagine the scene that scares him the most, or the psychiatrist can repeatedly and even take the trouble to tell the details of the situation that scares him the most, or use videos or slide shows. Situations that frighten the seeker the most are used to deepen the anxiety of the seeker. At the same time, the seeker is not allowed to adopt evasive behaviors such as closing eyes, crying, or plugging ears. Under repeated fear stimulation, even if the person seeking treatment has autonomic nervous system reactions such as rapid heartbeat, difficulty breathing, pale complexion, cold limbs due to anxiety and nervousness, the terrible disaster that the person seeking treatment is most worried about has not happened. Such anxiety The reaction subsided accordingly. Or the person seeking treatment may be directly brought into the situation he is most afraid of. After actual experience, he will feel that it will not lead to any great consequences, and the fear symptoms will naturally be gradually eliminated. "Xi can calm panic" is the key to full irrigation therapy. According to foreign reports, even phobias with a course of more than 20 years can be cured after 3-15 full irrigation treatments.

3. Exercise can reduce symptoms

The human body is responsible for controlling the elements of balance - vision, inner ear and muscles. They can function normally through activities. If we sit still all day long, our eyes will only Staring at computers and other objects can cause the body's balance function to decline. However, if the stimulating activity that initially triggered dizziness is repeated continuously, the brain will begin to adjust and adapt, and the disorientation will gradually improve. The brain will automatically find a fixed reference point for positioning - this is why ice skaters continue to turn at high speed without Causes dizziness and collapse.

If you find that you have mild symptoms of acquired fear of heights, you may wish to challenge yourself more. By climbing high and looking down, the situation will improve. If your symptoms are severe, you should undergo step-by-step training in a safe high-altitude environment under the supervision of a doctor.

In addition, the easiest solution is to close one eye, allowing the body's balance system to rely more on muscles rather than vision, so as to relieve dizziness and fear, but do not close your eyes, because it will be dark. You will feel more timid and confused inside.

In short, the most fundamental solution to overcome the fear of heights is to exercise more, maintain a healthy body, and allow the balance system to work normally. Growing children can train their body orientation abilities by walking on single-plank bridges, somersaults, jumping, turning in circles, etc. Adults should also not give up such activities to avoid becoming disoriented.

4. Shock method

Currently, there is a treatment method for "phobia of heights" called "shock method", which is relatively effective.

The specific operation method of the "shock method" is to inspire the correction subject to imagine that he is at a considerable height and that the height is still rising. Imagination initially arouses intense anxiety and fear, but these emotions gradually subside during the long induction process. After the same situation is repeated many times, the effect of inducing various behaviors related to anxiety and fear will become smaller and smaller, and finally disappear completely. Fear of heights is a type of phobia and can be cured as long as treatment is adhered to. The following four points are the twelve-character principles for treating acrophobia. Long time: Let the patient stand on a high place that can cause fear for at least 30-45 minutes. Especially when starting treatment, the patient should persist for enough time to reduce the level of fear by 50%. Gradually: Do not set high goals for the patient all at once. Start with easy goals and gradually move to difficult goals. Be regular: One practice session is not enough to eliminate fear. Therefore, each process needs to be repeated several times until the feeling of fear completely disappears. Completely: While performing the exercises, the patient is asked to concentrate and not think about anything else. Although diverting attention can reduce fear, it is not conducive to the complete elimination of fear.