{"id":613,"date":"2021-07-05T14:10:00","date_gmt":"2021-07-05T14:10:00","guid":{"rendered":"https:\/\/www.mountain-level.com\/?p=613"},"modified":"2025-07-20T15:37:44","modified_gmt":"2025-07-20T15:37:44","slug":"fear-of-heights","status":"publish","type":"post","link":"https:\/\/www.mountain-level.com\/index.php\/2021\/07\/05\/fear-of-heights\/","title":{"rendered":"Fear of Heights: 5 Tips to Feel More Relaxed on the Trail"},"content":{"rendered":"\t\t
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Fear of Heights<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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5 Tips to Feel More Relaxed on the Trail<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Fear of heights? Is it normal? Does a friend or a relative have this situation? Are we humans genetically fearful of heights?<\/p>

The answer is always\u00a0yes. All human beings are afraid of heights. Among all these people, hikers are also scared of heights, and anyone who says the fear is not there is lying or should see a doctor. The significant difference is that a mature hiker\u00a0is aware,\u00a0understands, and above all,\u00a0uses\u00a0fear as fuel.<\/p>

Because many people do not understand it, fear can stop them from reaching goals. To control the fear of heights, you have to identify its source and understand where it is coming from.<\/p>

We can separate fear of heights into two categories:\u00a0fear of heights<\/strong>, a normal function of our brain meant to protect us, and\u00a0fear of falling<\/strong>\u00a0which is actually fear of accidents, fear of hurting yourself.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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The main difference between these two types is the\u00a0moment they appear:\u00a0fear of heights\u00a0appears\u00a0during\u00a0a tour, in a situation you perceive as dangerous. In such a situation, as a protection system, the brain is focused on what might go wrong, and you will start to sweat, shake, get palpitations, and feel dizzy. The\u00a0fear of falling, of hurting yourself, appears\u00a0before\u00a0a tour. The brain remembers or imagines dangerous situations and stops you from having the adventure you want.<\/p>

On a physical level,\u00a0fear of heights\u00a0appears when there are\u00a0no fixed points left or right, and you do not see anything close in front of your eyes. The feeling of\u00a0dizziness\u00a0is just a message resulting from this protection system because the brain can\u2019t perceive anything else.<\/p>

If we want to bypass our protection system, taking pills is not the solution. Think of everything as a process in which you constantly have to use your brain in the \u201cunfriendly\u201d environment. Make conquering your fear a long-term objective and continuously do something in that direction.<\/p>

To reach your goal, first, you have to\u00a0know\u00a0your actual condition because if you don\u2019t know your level, it will be hard to take the necessary steps. Imagine that you want to drive to Berlin and don\u2019t know where you are. Would you move to the West or the East?<\/p>

In our case,\u00a0understand how hikes are marked\u00a0by informing yourself from\u00a0this article<\/a>\u00a0about the\u00a0Swiss (SAC) Hiking Scale: T1 to T6 (T1 has almost no danger and T6 is extremely dangerous) and\u00a0evaluate your present state. Understand on which hikes from that scale you feel more comfortable.<\/p>

For example, now you feel safe doing T2 hikes. Start with a few T2 hikes with some portions of T3. Continue your progress by doing ten T3 hikes for your brain to get used to the new requirements.<\/p>

After you feel confident, do ten T4 hikes to help get your brain used to these new challenges, and the most important message that you give to your brain is\u2026\u00a0you did it, and you survived. Later on, you can go on a hike with some small sections of T5, then add some more technical sections, and in the end, you will be able to do T5 hikes on your own, without external support. It is a safe place.<\/p>

Making your progress visible helps, so\u00a0record each hike. In the\u00a0short term, you will get small quantities of dopamine, the motivation hormone produced by our brain when we accomplish something, and in the\u00a0long term, you will have a big picture of our progress. That helps if you\u2019ll feel unmotivated or insecure, so you will be able to look at your progress and get your confidence back.<\/p>

Everything is about building your mental power: How do you eat an elephant? Piece by piece! And\u00a0the Bavarian version: How do you eat\u00a0wurst<\/i><\/em>? How do you eat salami? Slice by Slice.<\/p>

The other type of fear is\u00a0fear of falling, and it appears in our\u00a0childhood\u00a0or when we assisted a\u00a0traumatic experience.<\/p>

Just ask yourself these questions to understand if the fear is\u00a0justified\u00a0or\u00a0unjustified\u00a0or if the fear is\u00a0real\u00a0or\u00a0not.<\/p>

\u2013 Am I the first one on this route, or was someone else here before?<\/p>

\u2013 Could I be wrong about it?<\/p>

\u2013 Is it possible to be different than I anticipate?<\/p>

\u2013 What should happen so I don\u2019t feel fear anymore?<\/p>

\u2013 What should happen to feel safe?<\/p>

Plan your hike rigorously to eliminate all significant uncertainties. Consider your\u00a0route,\u00a0weather,\u00a0equipment, physical condition, and the other participants\u2019 fitness, be sure you\u00a0know how to navigate\u00a0(map or GPS), inform yourself about some\u00a0exit or return points, and bring enough\u00a0food\u00a0and\u00a0beverages. In addition to these questions, eliminate stress produced by the fear of the unknown.<\/p>

To conquer the fear of heights and successfully reach your objectives, you must understand the close connection between your\u00a0body,\u00a0thoughts, and\u00a0emotions.<\/p>

Now and then do a\u00a0body check\u00a0to be aware of your state:<\/p>

\u2013 How is my\u00a0breath?<\/p>

\u2013 What is my\u00a0body posture?<\/p>

\u2013 What\u00a0thoughts\u00a0are in my mind right now?<\/p>

\u2013 Am I\u00a0hungry\u00a0or\u00a0thirsty?<\/p>

\u2013 How is my\u00a0energy level?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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1. Breath<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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When we are afraid, our\u00a0breath\u00a0is faster. The\u00a0body\u00a0is tenser, our\u00a0senses\u00a0amplify a lot, the oxygen level from your brain changes, and your\u00a0judgment\u00a0is affected.<\/p>

Breath control means conscious breathing, and you should be aware of it also when you are not in stressful moments. To have constant breathing, hike with a steady tempo. For example, when you reach a steep section, do not approach the route directly, but try to zigzag as much as possible your ascent.<\/p>

With the help of breath, you can also stabilize your tempo, and these two breathing methods could be used on your hikes.<\/p>

Breathing method 1.<\/i><\/em>\u00a0The time of exhaling should be double compared with the time you inhale. Three seconds IN, 6 seconds OUT. When you inhale, count from 1 to 4. When you exhale, count from 1 to 7. By breathing consciously, the focus switches from the danger to breath.<\/p>

Breathing method 2.<\/i><\/em>\u00a0You stay focused on a cloud and imagine that you push the cloud with your breath. Be sure to take deep breaths and use this method for at least two minutes to notice results.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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2. Body posture<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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In difficult situations, we easily notice a change in our body posture: the muscles tense, the gravitational point moves to the back (we instinctively put our hands in front to protect our heart and lunges), and the movement coordination reduce.<\/p>

The main idea is to be aware of your body posture. When we notice that our muscles are tense, we should relax them. As an effect, the gravitational point becomes more stable, and the focus will turn from the danger to our body posture.<\/p>

One\u00a0technique\u00a0to improve your state is the following:\u00a0\u201cIf you can fake it, you can make it!\u201d<\/i><\/em><\/strong> When tired, you usually look on the ground, with your head and shoulders down. To change this state, stay for two minutes with your head high; look up and straighten your back and shoulders. Your body will transmit a different message to your brain, and your state will quickly improve.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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3. Thoughts<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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How to limit your unproductive thoughts.<\/p>

In a risky situation, your thoughts spiral around the perceived danger, which means you won\u2019t have much control of your mind. The fear will arise, and you can go up to panic or panic attacks. Additionally, your perception and your tactile sense will be limited, and you will no longer be able to hear other noises or sounds.<\/p>

When you plan a new route,\u00a0search for two different descriptions. Each author described the route from their own point of view. What was dangerous or difficult for somebody cannot necessarily mean that it is difficult for someone else.<\/p>

You can\u00a0change the direction\u00a0of your thoughts using one of these techniques because people cannot consciously think about two things simultaneously.<\/p>

Visualization technique:<\/i><\/em><\/p>

Start visualizing positive things or experiences to make them familiar to your brain. You can find examples with already achieved goals or even imagine new things. After we close our eyes, the brain does not know the difference between fantasy and reality, and in our mind, it is always present time.<\/p>

Breathing technique:<\/i><\/em>\u00a0You focus on your breath for 5 minutes and count the breaths. If a thought intervenes in your counting, keep in mind the number and start over.<\/p>

In the beginning, it might be challenging, but after a while, your focus will improve, and you can focus on yourself for 10, 15, or 20 minutes.<\/p>

You can also do this exercise while waiting in a traffic jam, in a train station or why not, in the line at the supermarket!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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4. Being hungry or thirsty<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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If we are peaceful, our bodies are calm, and our minds are clear. If we are hungry, a lot of energy is lost because subconsciously, we think about food and how to get it.<\/p>

To keep your body relaxed, make five minutes break for every hour you hike, drinking breaks, eating breaks, and, why not, photo breaks. Do these breaks on flat terrain because, after a pause, it takes some time until you re-enter hiking mode, so make it easier and start from a smooth position.<\/p>

Be careful and always stay hydrated: only 20% of loss of fluids can influence 70% of our performance.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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5. Energy level<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Do I feel tired? What is my stress level?<\/p>

Being\u00a0tired or rested\u00a0influences the way we evaluate reality, and the difference between a good and a lousy hike is given only by our perception.<\/p>

When we are tired, our brain transmits signals to protect our resources (energy). Each of these signals raises the level of stress and carries a message to our brain: we are in\u00a0danger.<\/p>

To reduce the stress level, you can consider some of these tips:<\/p>

\u2013 Let someone more\u00a0experienced\u00a0walk in front;<\/p>

\u2013 Take a\u00a03-4 m rope\u00a0and give one end to an experienced person who walks in front of you. If you do this, two things will happen: you will have a three-point secured position, and second, you will be supported in case of falling;<\/p>

\u2013 Do not change your\u00a0visual angle\u00a0very fast (in case that happen, your subconscious will treat this action as a danger and react accordingly);<\/p>

\u2013 If other hikers are coming from behind, the ideal way is to\u00a0let them pass. In this manner, you eliminate the stress that comes by having someone in the back.<\/p>

You cannot control what you don\u2019t know, and you cannot know until you start exploring!<\/strong><\/em><\/p>

In this article are\u00a0both information\u00a0about fear of heights and also\u00a0methods\u00a0to control it, so in difficult moments your\u00a0talents,\u00a0abilities, and\u00a0mental power\u00a0will always be there to support you.<\/p>

If you have a message or question about how to overcome your fear of heights or if you would like to know more about\u00a0hiking around Munich<\/a>, please feel free to\u00a0write\u00a0<\/a>to me. Additionally, if you are preparing for a multi-day hike or you have an important peak to conquer, let me know, and besides equipment and strategy, I will support you in reaching the proper mindset through\u00a0NLP coaching<\/a>.<\/p>

Take it easy and see you at the summit!<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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  • \n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t<\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\tCosmin Mihoreanu\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t
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