Acrophobia: Fear of Heights, Symptoms, Causes, Treatment

0.000000    5.880000     Welcome to everyday explained your daily 20-minute dive into the fascinating house and wise of the world around you
5.880000    12.040000     I'm your host Chris and I'm excited to help you discover something new. Let's get started. Okay, so picture this
12.040000    15.580000     You're peaking over the edge of say
15.580000    22.000000     Tall building or maybe climbing a really high ladder. You probably feel something right? Oh, yeah
22.000000    27.900000     Definitely that little flutter in your stomach. Maybe your knees feel a bit shaky. That's you know normal caution
27.900000    33.260000     It's just your brain saying hey, maybe pay attention up here. Right a healthy warning sign exactly
33.260000    38.700000     But what happens when that feeling isn't just caution when it becomes this
38.700000    46.400000     Intense really unreasonable just debilitating fear. Yeah, the kind that really stops you in your tracks
46.400000    51.340000     Right a fear that could stop you visiting friends who live up high or even just going near a balcony
51.340000    52.620000     It can be that powerful
52.620000    55.020000     So today we're taking a deep dive into
55.300000    59.860000     Prophobia that profound fear of heights and this isn't just like feeling a bit uneasy
59.860000    63.980000     We're talking about a mental health condition that can seriously impact daily life
63.980000    66.820000     It really can't our mission here is to unpack what?
66.820000    70.460000     Acrophobia actually is what it feels like for someone experiencing it
70.460000    76.060000     Explore some surprising ideas about why it develops and look at the proven ways people can overcome it
76.060000    84.380000     Hmm, we'll pull out the key insights. Yeah, so you can walk away knowing more and maybe feeling a little less dizzy yourself as we figure out why
84.980000    89.780000     This particular fear can feel so overwhelming for some people sounds good. Let's get into it
89.780000    93.660000     Okay, so to really get a handle on acrophobia. Let's start right at the basics
93.660000    98.380000     What's the line between just you know a normal sense of caution around heights and
98.380000    105.260000     This profound fear we're talking about that's a really crucial distinction because a lot of people think oh
105.260000    109.260000     I feel a bit weird on a high bridge. I must have acrophobia right common assumption
109.260000    118.300000     But true acrophobia well, it's classified as a specific phobia. That means it's an anxiety disorder. Okay. It's characterized by an intense
118.300000    125.540000     unreasonable fear of heights that's just wildly disproportionate to the actual danger involved wildly disproportionate
125.540000    133.180000     Okay, so while it's completely normal even sensible to feel some healthy unease looking down from say a very high cliff edge
133.180000    137.860000     Sure for someone with acrophobia that same level of intense fear or even worse
138.180000    145.300000     Can be triggered by really everyday things like what for instance like simply climbing a flight of sailors in some cases or
145.300000    153.380000     Using a multi-level parking garage standing here a balcony absolutely even just looking out the window of a tall building can do it
153.380000    159.420000     Wow, so it's that disproportionate response kicking in for situations most of us wouldn't even you know
159.420000    167.020000     Blink at that really defines it exactly and speaking of things people get mixed up lots of people use the word vertigo when they mean fear of heights
167.020000    175.220000     Are they the same thing at all? Oh, yeah, that's a really common mix up. Yeah, but no, they're not the same. Okay true vertigo is actually a medical condition
175.220000    184.140000     It causes a spinning sensation of feeling the you or maybe your surroundings are moving when they're definitely not right like the room is spinning
184.140000    191.180000     Exactly and it can be triggered by things like inner ear problems other medical issues. Yeah, it doesn't inherently have anything to do with heights
191.180000    192.620000     I see now
192.620000    197.660000     Acrophobia can sometimes bring on vertigo like feelings, you know dizziness
197.660000    203.300000     Maybe a sense of swaying. Okay, so it can cause similar feeling you can induce them. Yes
203.300000    205.620000     Then aren't the same condition
205.620000    209.740000     There is actually a specific type called height vertigo, which is triggered by heights
209.740000    216.620000     But again, that's more of a symptom linked to the heights stimulus not the phobia itself got it the core of
216.900000    221.320000     Acrophobia the phobia itself is the fear of being high up
221.320000    228.220000     Not the sensation of spinning that clears it up nicely the fear of being high is the key thing are there
228.220000    234.220000     Other specific fears may be related to heights that listeners might confuse with acrophobia
234.220000    237.980000     Yeah, there are a few others in the neighborhood so to speak okay like arophobia
237.980000    244.500000     That's the specific fear of flying now obviously flying involves heights right but the fear is centered on the act of flying itself
244.500000    248.500000     No, the plane the potential for crashing not just being elevated makes sense
248.500000    252.220000     Then you've got things like bantmophobia, which is a fear of slopes and stairs and
252.220000    261.060000     Climacophobia, which is the fear of the act of climbing itself. Ah interesting distinctions. Yeah, but acrophobia is purely about the intense fear of being high up
261.060000    268.020000     Doesn't matter how you got there. What else is going on? You could be standing on a perfectly solid stable flat rooftop
268.020000    270.740000     And if you have acrophobia
270.740000    275.820000     That fear can still be completely overwhelming just because of the height. Okay. That really pins it down
275.820000    282.340000     So given how many people say they feel some discomfort with heights. It makes me wonder how common is
282.340000    288.380000     Acrophobia, you know the actual diagnosed condition that's a good question because it is surprisingly widespread
288.380000    294.780000     Acrophobia is actually one of the most common specific phobia is out there really yeah estimates very bit
294.780000    303.660000     But studies suggest it affects somewhere between say 3% and 6% of the general population 3 to 6%. That's quite a lot of people
303.660000    307.420000     It is some figures put the lifetime risk around 2% to 5% yeah
307.420000    312.780000     What's also interesting is that a milder form sometimes called visual height intolerance, which is more about
312.780000    320.060000     Visually triggered discomfort. Okay, that might affect up to a third of people at some point in their lives. Wow a third. Yeah
320.700000    326.940000     And it's diagnosed more often in females and typically starts in childhood or adolescence
326.940000    331.900000     Though adult onset cases happen to and those tend to stick around if they're not treated right
331.900000    337.740000     So let's talk about what it actually feels like for someone living with this. What are the signs the symptoms?
337.740000    342.940000     It sounds like it's way more than just a mental thing. Oh, absolutely. It hits a multiple levels. You could think of it like a
344.700000    354.460000     2-pronged attack psychological and physical. Okay, the mind and the body both reacting exactly. So psychologically you're looking at intense fear and anxiety
354.460000    362.060000     This can happen when someone is just thinking about heights looking at pictures or videos of high places or of course actually being in a high place
362.060000    370.940000     Just thinking about it can trigger it. Yes. There's often this persistent fear of bad things happening like falling obviously or maybe being trapped up high
371.500000    377.740000     There's a really strong almost overpowering urge to get away to escape if they find themselves in a high situation
377.740000    382.700000     And full-blown panic attacks triggered by heights are quite common to panic attacks. Wow
382.700000    385.580000     Yeah, and beyond the immediate moment
385.580000    390.940000     There's often excessive worry about future encounters with heights planning life around avoiding them
390.940000    396.380000     And the body definitely gets involved sending out its own alarm signals. I imagine it absolutely does
396.860000    402.940000     The physical symptoms can be pretty visceral and frankly terrifying for the person experiencing them. Look what?
402.940000    410.300000     Things like a rapid heartbeat, maybe chest pain or tightness. Dizziness, lightheadedness, feeling really queasy or nauseous
410.300000    414.540000     Trembling shaking, shortness of breath, sweating a lot
414.540000    419.900000     All the classic anxiety signs? Yes, but also specifically related to heights
419.900000    422.540000     People might feel a profound sense of imbalance
423.260000    427.900000     Like they're actually falling or losing their footing even when they're standing still on solid ground
427.900000    430.780000     Oh, that must be awful. Feeling like you're falling when you're not
430.780000    434.140000     It's incredibly distressing. Imagine not just feeling dizzy
434.140000    437.180000     But feeling like the world is literally tilting beneath you
437.180000    440.220000     That's part of the physical assault of acrophobia for some
440.220000    445.100000     That sounds completely debilitating. I can only imagine the kinds of behaviors that would lead to
445.100000    448.540000     I mean, obviously no bungee jumping for someone with acrophobia
448.540000    457.900000     Yeah, probably not top of their list, no. But it must affect everyday things too. Like maybe not being able to help a friend change a light bulb if it needs even a small step ladder
457.900000    461.820000     Exactly. Or imagine having to plan your route to avoid bridges
461.820000    465.580000     Or always parking on the ground floor of every single parking garage
465.580000    467.420000     It's absolutely like that. Yeah
467.420000    472.460000     This avoidance isn't just a minor inconvenience. It can profoundly mess with daily life
472.460000    477.260000     It affects work, school, social activities, travel, everything
477.260000    480.540000     Yeah. People really will go to extreme lengths
480.540000    483.340000     Avoiding those multi-level garages like you said
483.340000    486.460000     Refusing to visit friends if they live in apartments with balconies
486.460000    490.460000     Putting off essential home repairs because a ladder is involved
490.460000    494.780000     Even avoiding certain driving routes if they involve high bridges or overpasses
494.780000    498.460000     Some people even find looking at pictures of mountains or skyscrapers triggering
498.460000    499.900000     Pictures, wow
499.900000    505.340000     Yeah, and besides just disrupting life, it can be genuinely dangerous of a panic attack hits
505.340000    509.740000     While someone is actually at height, say, on that ladder or bridge
509.740000    514.300000     Panicking in those situations could lead to unsafe movements or decisions
514.300000    518.460000     That's a really serious point. So this brings us to the big question
518.460000    522.380000     The why? If it's so much more than just being careful
522.380000    526.620000     Where does this intense fear actually come from? Is it something we learn
526.620000    531.500000     Maybe from a bad experience? Or is there something deeper? Maybe something we're sort of
531.500000    534.700000     born with? That really is the core question, isn't it?
534.700000    540.380000     And the honest answer is, researchers aren't entirely certain there's one single cause
540.380000    543.420000     It seems to be a pretty complex mix of different factors
543.420000    543.900000     Okay
543.900000    548.460000     Now traditionally, the thinking around phobias often link them to a specific traumatic event
548.460000    550.540000     Right, like falling out of a tree as a kid or something
550.540000    554.540000     Exactly, falling from a height or maybe witnessing someone else fall
554.540000    557.980000     Or perhaps having a really bad panic attack while in a high place
557.980000    561.500000     And those kinds of experiences can definitely contribute for some people
561.500000    564.860000     But research actually suggests that's not always the story
564.860000    570.460000     Many, many people with acrophobia have no memory of any specific traumatic incident related to heights
570.460000    573.340000     Oh, okay, that's quite surprising
573.340000    580.220000     It kind of challenges that common idea that every phobia must have started with some big dramatic event
580.220000    581.020000     It does
581.020000    586.940000     So if it's not always learned trauma, what are some of the other theories? Maybe the more surprising ones
586.940000    590.620000     Is there evidence we might be predisposed to it somehow?
590.620000    597.420000     Absolutely, there's a really foundational idea that points towards an innate evolved fear
597.420000    601.100000     You might have heard of the famous visual cliff experiment from back in the 1960s
601.100000    602.220000     Bagley, remind me
602.220000    605.580000     It was done by psychologist Eleanor Gibson and Richard Walk
605.580000    609.740000     They created this setup with a table that had a pattern top on one side
609.740000    613.980000     And then a thick sheet of clear glass extending over what looked like a sharp drop off
613.980000    615.580000     With the same pattern far below
615.580000    617.180000     Ah, the visual cliff, right?
617.180000    622.780000     Exactly, they tested crawling infants and also various baby animals like rats, goats, kittens
622.780000    624.780000     And what they found was pretty striking
624.780000    630.540000     The babies, both human and animal, would happily crawl on the solid looking side
630.540000    634.540000     But they overwhelmingly refused to cross over the glass onto the cliff side
634.540000    637.580000     Even when their mothers were calling encouragingly from the other side
637.580000    641.180000     Wow, even the babies knew not to go over the edge
641.180000    646.620000     It strongly suggests there's some kind of natural, evolved survival mechanism kicking in
646.620000    650.620000     Sort of basic, hard-wired fear of falling that helps keep us safe
650.620000    657.020000     So, our brains might just come preloaded to some extent to be wary of high places right from the get-go
657.020000    659.820000     That seems like a powerful argument for a primal instinct
659.820000    661.180000     It really is
661.180000    662.380000     But there's a nuance here
662.380000    663.020000     Okay
663.020000    668.140000     Most children and adults learn through experience to use caution appropriately
668.140000    671.420000     They overcome that initial extreme fear response
671.420000    675.260000     Through practice, exposure, developing better balance and spatial awareness
675.260000    676.860000     Right, we learn it's usually safe
676.860000    677.820000     Exactly
677.820000    683.500000     So, acrophobia could be seen as a kind of hyperreaction of this normal, healthy fear response
683.500000    686.300000     It's like the volume is turned way up on that instinct
686.300000    687.340000     A hyperreaction
687.340000    695.100000     Yeah, and interestingly, some researchers suggest it might even stem from a lack of early safe controlled exposure to heights
695.100000    700.540000     Or perhaps an accumulation of minor, non-traumatic falling experiences during development
700.540000    707.420000     You know, tumbles that are individually memorable but still collectively contribute to a heightened anxiety around falling risks later on
707.420000    709.180000     Huh, that's quite a twist
709.180000    715.260000     Two little exposure are lots of little tumbles rather than one big fall leading to the phobia potentially
715.260000    716.860000     That's a possibility being explored
716.860000    723.500000     Are there other evolutionary angles on why heights might feel so instinctively, well, scary
723.500000    726.700000     There's another related theory called the evolved navigation theory
726.700000    727.340000     Okay
727.340000    733.660000     This suggests that human perception might have actually evolved to slightly exaggerate vertical distances when looking down
733.660000    737.500000     So heights might actually look a little bit taller or steeper to us than they really are
737.500000    741.020000     Like a built in safety feature, making us more cautious
741.020000    742.380000     Precisely
742.380000    749.580000     This descent illusion, as it's called, would subtly discourage taking risky paths downwards, reducing falls
749.580000    754.860000     And therefore increasing survival and the chances of passing on genes over generations
754.860000    756.460000     It's like a subconscious safety buffer
756.460000    758.620000     That makes a lot of evolutionary sense
758.620000    766.220000     And if we connect this back to the physical side, it feels like some of these theories tie into how our bodies perceive balance too
766.220000    771.340000     I mean, if your body doesn't trust its own stability up high, let's bound to amplify any fear, right?
771.340000    772.940000     You've hit on a really key point
772.940000    779.100000     Some research definitely points towards issues or variations in how our balance system functions
779.100000    779.820000     How so?
779.820000    781.820000     Well, our balance system is complex
781.820000    785.180000     It relies on integrating information from three main sources
785.180000    790.860000     Vision, what we see, the vestibular system in our inner ear, which senses head movement and gravity
790.860000    794.460000     And proprioception, our body's internal sense of its position in space
794.460000    795.900000     Right, the three legs of the stool
795.900000    796.780000     Exactly
796.780000    802.780000     But when you get higher up, those reliable visual cues near the ground, the textures, the fixed points that help anchor us
802.780000    805.020000     They start to recede or become less useful
805.020000    808.300000     Ah, okay, less visual information to rely on
808.300000    812.940000     Right, now for someone with acrophobia or perhaps a tendency towards it
812.940000    816.380000     They might over rely on those diminishing visual signals
816.380000    820.380000     Or maybe their balance system has trouble integrating the conflicting information
820.380000    822.140000     When visual cues drop off
822.140000    822.780000     Leading to
822.780000    825.180000     Leading to feelings of confusion, dizziness,
825.180000    827.660000     Postural instability, and anxiety
827.660000    830.780000     They might interpret these very real physical sensations
830.780000    833.180000     as proof that they're about to fall
833.180000    838.300000     So the anxiety can almost feel well-founded or secondary to an underlying issue with
838.300000    840.860000     Balance processing or perceptual reliance
840.860000    845.500000     In fact, some studies show people who are more dependent on visual cues for balance
845.500000    847.660000     tend to be less physically stable at heights
847.660000    851.340000     That's a fascinating link between perception, balance, and fear
851.340000    856.940000     Has neuroscience managed to look even deeper, maybe find specific brain circuits involved in this height fear?
856.940000    859.580000     Yes, actually, there's been some really interesting recent work
859.580000    861.820000     Particularly from Drexel University using mice
861.820000    864.940000     Mice? How do you test fear of heights in mice?
864.940000    870.220000     Well, they place them on a slightly elevated platform, about 8 inches high, which is significant for a mouse
870.220000    873.500000     And they use advanced techniques to monitor brain activity
873.500000    874.940000     And what did they find?
874.940000    881.100000     They pinpointed a specific cluster of cells within a part of the amygdala, the basilateral amygdala, or BLA
881.100000    885.340000     Which is known to be crucial for processing fear, especially innate fears
885.340000    887.500000     Okay, the brain's fear center
887.500000    891.660000     Right, and these particular height neurons, as they call them,
891.660000    895.340000     Became selectively active when the mice were on that high platform
895.340000    896.220000     Selectively
896.220000    901.260000     Meaning, they didn't activate for other things known to trigger innate fear in mice like loud noises,
901.260000    904.780000     Objects looming overhead, or the scent of a predator like a cat
904.780000    907.740000     Wow, so specific neurons just for height
907.740000    909.180000     It seems that way in this study
909.180000    912.300000     And what's more, these same height neurons also became active
912.300000    915.260000     When the mice learned to associate a specific place
915.260000    918.940000     With a negative experience learned contextual fear
918.940000    923.100000     This suggests these neurons might be integrating different kinds of environmental information
923.100000    925.100000     Related to height and potential danger
925.100000    928.780000     So the brain might literally have dedicated alarm bells just for being up high
928.780000    930.620000     That feels like quite a discovery
930.620000    933.180000     It is very intriguing research
933.180000    935.340000     Though it's important to add a note of caution
935.340000    939.340000     As some neuroscientists like Jacob Deviacu commented on the study pointed out
939.340000    940.540000     What's the caveat?
940.540000    944.220000     Well first, we can't know the mouse's internal feeling freezing
944.220000    947.340000     Or a faster heart rate could indicate things other than just fear
947.340000    954.140000     And second, in animal studies, it's tricky to definitively separate a specific fear of heights
954.140000    958.060000     From a more general version to being in open exposed places
958.060000    959.980000     Which might also feel threatening
959.980000    961.660000     Right, important context
961.660000    962.860000     Absolutely
962.860000    967.020000     But Deviacu also acknowledged the study's value in helping us understand how the amygdala
967.020000    969.100000     Processes environmental cues like height
969.100000    974.620000     So ultimately the picture merging is that acrophobia isn't likely down to just one thing
974.620000    975.820000     It's complicated
975.820000    979.580000     Very, it's probably a complex interplay some call it a recombinant model
979.580000    985.500000     Involving these potential innate predispositions, learning factors, maybe trauma, maybe lack of exposure
985.500000    990.220000     Cognitive interpretations, how you think about heights, perceptual factors like reliance on vision
990.220000    995.340000     And maybe even biological or hereditary influences like a family history of anxiety disorders
995.340000    997.180000     A whole mix of things contributing
997.180000    998.220000     Okay
998.220000    1001.580000     So if someone listening is thinking, wow, this sounds a lot like me
1001.580000    1004.220000     And they're experiencing these intense feelings
1004.220000    1007.180000     How does one actually get diagnosed with acrophobia
1007.180000    1010.300000     And maybe why is it so important to actually seek help
1010.300000    1015.180000     Right, well the diagnosis itself is typically made by a mental health professional
1015.180000    1019.260000     Could be a psychiatrist, a psychologist, or qualified therapist
1019.260000    1021.180000     They'll conduct a thorough assessment
1021.180000    1025.500000     Reviewing your symptoms, your history, the specific experiences you have with heights
1025.500000    1030.300000     They'll likely use criteria laid out in the diagnostic and statistical manual of mental disorders
1030.300000    1032.700000     The DSM-5, which is the standard guide
1032.700000    1034.540000     And what are the key things they look for
1034.540000    1039.580000     The core criteria usually include a persistent fear lasting at least six months
1039.580000    1041.820000     The fear being intense and unreasonable
1041.820000    1044.460000     Clearly out of proportion to any actual danger
1044.460000    1048.380000     Significant anxiety before encountering heights, anticipatory anxiety,
1048.380000    1051.900000     active avoidance of heights, often going to extreme lengths
1051.900000    1056.540000     And crucially, the fear and avoidance must significantly injure fear with your daily life
1056.540000    1059.980000     That interference piece seems key, it has to impact your life
1059.980000    1064.460000     Yes, it has to cause clinically significant distress or impairment
1064.460000    1068.380000     in social, occupational, or other important areas of functioning
1068.380000    1071.020000     And what about the risks if someone doesn't get treatment?
1071.020000    1075.580000     You mentioned avoidance but it seems like maybe it's more than just an inconvenience
1075.580000    1077.900000     It definitely is more than an inconvenience
1077.900000    1084.460000     And unfortunately, a statistic show that only maybe 10% to 25% of people with specific phobias actually seek treatment
1084.460000    1085.740000     Why so few?
1085.740000    1091.100000     Often, it's precisely because they can structure their lives to avoid the feared situation
1091.980000    1096.220000     If you fear snake and live in the city, you might rarely encounter one
1096.220000    1100.860000     If you fear heights, you might avoid balconies, high floors, scenic overlooks
1100.860000    1102.380000     You can manage, sort of
1102.380000    1104.620000     You can manage by avoidance, yes
1104.620000    1108.220000     But that avoidance itself drastically lowers quality of life
1108.220000    1111.900000     It prevents you from doing everyday things, enjoying certain experiences
1111.900000    1114.460000     Maybe taking certain jobs or living in certain places
1114.460000    1115.180000     Right
1115.180000    1118.620000     And more critically as we touched on, it can be genuinely dangerous
1118.620000    1124.620000     If a panic attacks strikes unexpectedly, while you are at a significant height on a ladder, a bridge, a hiking track
1124.620000    1127.260000     Or panicking is the last thing you want to do
1127.260000    1128.060000     Exactly
1128.060000    1134.300000     Plus, untreated acrophobia, like other untreated phobias, can significantly increase the likelihood
1134.300000    1139.100000     Maybe even double the risk of developing other anxiety disorders or depression down the line
1139.100000    1143.900000     So getting help is really important for overall well-being and safety
1143.900000    1145.580000     Okay, that makes a lot of sense
1145.580000    1149.980000     But the good news, you mentioned, is that acrophobia is actually highly treatable, right?
1149.980000    1154.460000     So, what kind of help is available for someone who wants to tackle this?
1154.460000    1158.380000     You're absolutely right, the prognosis with treatment is generally very good
1158.380000    1162.060000     While there isn't a magic pill to make it disappear instantly
1162.060000    1163.020000     No quick cure
1163.020000    1167.820000     No quick cure, but there are highly successful and well-established treatments
1167.820000    1172.220000     The absolute gold standard, the most effective approach, is exposure therapy
1172.220000    1173.740000     Exposure therapy, how does that work?
1173.740000    1175.180000     Sounds a bit scary in itself
1175.180000    1176.940000     It can sound daunting
1176.940000    1180.140000     But it's done very carefully and gradually
1180.140000    1184.140000     It involves slowly and progressively exposing the person to heights
1184.140000    1188.140000     But in a controlled, safe environment, usually with the guidance of a therapist
1188.140000    1189.580000     Starting small, I assume
1189.580000    1190.540000     Exactly
1190.540000    1195.900000     Maybe starting with just looking at pictures, then videos, then perhaps standing near a window on a lower floor
1195.900000    1200.540000     Gradually working up to more challenging situations as the person feels able
1200.540000    1201.180000     Okay
1201.180000    1205.100000     The core idea is to help them learn through direct experience
1205.100000    1206.860000     That they can manage their fear
1206.860000    1210.220000     That the terrible outcomes they dread usually don't happen
1210.220000    1213.580000     And that the anxiety they feel actually decreases over time
1213.580000    1215.500000     With repeated safe exposure
1215.500000    1217.180000     It's about desensitization
1217.180000    1219.420000     Breaking that fear cycle through experience
1219.420000    1221.500000     And this is where technology comes in too, isn't it?
1221.500000    1223.740000     I've heard about virtual reality being used
1223.740000    1226.140000     Yes, that's been a fantastic development
1226.140000    1229.660000     Virtual reality, exposure therapy, or VR-ed
1229.660000    1232.620000     Is becoming increasingly common and has shown great results
1232.620000    1235.100000     How does VR IT work for heights?
1235.100000    1242.300000     It uses VR headsets to create realistic, immersive, but completely fake simulations of heights scenarios
1242.300000    1245.180000     So you could be standing on a virtual skyscraper ledge
1245.180000    1247.900000     Or walking across a high virtual bridge
1247.900000    1250.060000     All while safely in the therapist's office
1250.060000    1253.260000     It offers a really safe, highly controlled environment
1253.260000    1255.660000     You can precisely adjust the difficulty
1255.660000    1259.580000     And if it gets too intense, you can instantly step off the virtual cliff
1259.580000    1263.100000     That sounds much less intimidating than the real thing, especially at first
1263.100000    1264.380000     Exactly
1264.380000    1266.140000     Research shows it's very effective
1266.140000    1269.500000     It can be more cost-effective than arranging real-world exposures
1269.500000    1271.020000     And it saves time
1271.020000    1274.140000     It makes exposure therapy much more accessible for many people
1274.140000    1275.500000     That's truly incredible
1275.500000    1278.860000     So besides directly facing the fear with a real or virtual
1278.860000    1281.260000     Are there other therapeutic approaches that help?
1281.260000    1282.060000     Yes
1282.060000    1286.860000     Another very powerful tool often used alongside exposure therapy, or sometimes on its own
1286.860000    1290.220000     Is cognitive behavioral therapy, or CBT
1290.220000    1292.220000     CBT, what's the focus there?
1292.220000    1296.860000     CBT focuses more on the thought patterns and beliefs associated with the fear
1296.860000    1303.820000     It helps you identify, challenge, and ultimately reframe those negative, often catastrophic thoughts you might have about heights like
1303.820000    1307.500000     If I go up there, I'll definitely fall or I won't be able to cope with the anxiety
1307.500000    1309.500000     So changing the thinking patterns
1309.500000    1316.140000     Exactly, it teaches you coping strategies, relaxation techniques, and new ways to think about the perceived threat
1316.140000    1319.740000     Helping you realize that your thoughts might be exaggerating the danger
1319.740000    1322.140000     It gives you mental tools to manage the anxiety
1322.140000    1323.020000     That makes sense
1323.020000    1326.540000     What about medication? Is there a role for that in treating acrophobia?
1326.540000    1333.420000     Medication isn't usually considered a first line or standalone treatment for specific phobias like acrophobia
1333.420000    1335.980000     It doesn't really address the underlying fear itself
1335.980000    1337.020000     Okay
1337.020000    1341.740000     However, certain medications can sometimes be helpful in a supportive role
1341.740000    1346.860000     Maybe to manage severe anxiety symptoms temporarily, perhaps during the initial stages of therapy
1346.860000    1350.060000     Or if someone has to face an unavoidable height situation
1350.060000    1351.820000     Like what kinds of medication?
1351.820000    1354.380000     For example, beta blockers are sometimes used
1354.380000    1358.940000     They don't reduce the psychological fear, but they can help control some of the physical symptoms
1358.940000    1360.540000     Like a racing heart or trembling
1360.540000    1361.340000     Oh, okay
1361.340000    1366.620000     Benzodiazepines, which are sedatives or relaxants, can also reduce anxiety quickly
1366.620000    1369.020000     But they carry a significant risk of dependence
1369.020000    1373.260000     And are usually only prescribed for very short term infrequent use
1373.260000    1374.940000     Right, potential for addiction
1374.940000    1375.660000     Exactly
1375.660000    1379.980000     And interestingly, there's some ongoing research into a drug called d-cyclosterine
1379.980000    1385.180000     It's actually an antibiotic, but it seems to have effects on learning and memory consolidation in the brain
1385.180000    1389.420000     And some studies suggest it might help boost the effectiveness of exposure therapy
1389.420000    1392.300000     When taken beforehand, but that's still more experimental
1392.300000    1393.340000     Fascinating
1393.340000    1397.260000     So mostly therapy, maybe meds is a short term helper sometimes
1397.260000    1399.660000     What about things people can do for themselves?
1399.660000    1404.140000     Any self-care or coping techniques that can help manage symptoms day to day?
1404.140000    1405.100000     Absolutely
1405.100000    1408.540000     Self-care strategies and relaxation techniques can be really valuable
1408.540000    1412.540000     Both in managing immediate anxiety and supporting overall treatment
1412.540000    1413.740000     What kind of things?
1413.740000    1418.540000     Things like practicing mindfulness meditation can be great for learning to observe your thoughts and feelings
1418.540000    1420.220000     without judgment
1420.220000    1423.020000     Deep breathing exercises are a classic
1423.020000    1425.340000     for calming the nervous system quickly
1425.340000    1428.460000     Yoga can help with body awareness and relaxation
1428.460000    1433.340000     Getting regular physical exercise is also known to help manage anxiety generally
1433.340000    1437.500000     And making sure you're getting enough sleep, lack of sleep can definitely worsen anxiety
1437.500000    1438.540000     Good foundations
1438.540000    1444.300000     What about in the moment if you find yourself unexpectedly high up and feeling anxious?
1444.300000    1446.780000     Yeah, some immediate techniques you can try
1446.780000    1448.780000     Try to fix your gaze on the horizon
1448.780000    1451.980000     Or focus on a stable stationary object nearby
1451.980000    1454.060000     Rather than looking down or scanning too much
1454.060000    1455.500000     Ground yourself visually
1455.500000    1456.460000     Exactly
1456.460000    1459.980000     If it's safe and possible, sitting or even lying down
1459.980000    1462.220000     can help reduce the feeling of instability
1462.220000    1466.700000     Simply pausing your movement for a moment can also help you regroup
1466.700000    1467.180000     Okay
1467.180000    1469.660000     And cognitive distractions can be useful too
1469.660000    1471.740000     Deliberately shift your focus
1471.740000    1475.820000     Try naming things you can see maybe list all the state capitals like you joked about earlier
1475.820000    1476.780000     Oh
1476.780000    1477.660000     Might actually work
1477.660000    1480.140000     Anything to get your mind off the immediate fear
1480.140000    1482.940000     Anything to shift that intense focus, yes
1482.940000    1484.860000     But, and this is really the main takeaway
1484.860000    1487.340000     While these self-help things are useful supports
1487.340000    1490.540000     The most crucial step is talking to a healthcare provider
1490.540000    1492.300000     Or a mental health professional
1492.300000    1493.900000     Get a proper diagnosis
1493.900000    1495.420000     Discuss your options
1495.420000    1497.660000     And develop a personalized treatment plan
1497.660000    1501.260000     That's really the path to significant long-term improvement
1501.260000    1503.980000     Joining a support group can also be incredibly beneficial
1503.980000    1507.660000     Connecting with others who understand can make a huge difference
1507.660000    1508.860000     Absolutely
1508.860000    1510.700000     Well, this has been incredibly insightful
1510.700000    1512.940000     We've really taken a deep dive into acrophobia
1512.940000    1513.500000     Have it way
1513.500000    1515.740000     Moving from that common sort of
1515.740000    1518.780000     Fluttery feeling most of us get
1518.780000    1522.380000     To understanding this complex anxiety disorder
1522.380000    1524.700000     That seems rooted in our evolutionary past
1524.700000    1525.900000     Our neurological wiring
1525.900000    1527.900000     Maybe our learned experiences to
1527.900000    1530.860000     It's clearly so much more than just not liking heights
1530.860000    1531.820000     It really is
1531.820000    1533.980000     And if we connect this back to the bigger picture
1533.980000    1535.980000     I think understanding something like acrophobia
1535.980000    1538.300000     It does more than just help those who experience it
1538.300000    1540.780000     It really sheds light on the fascinating intricate ways
1540.780000    1542.140000     Our brains have evolved
1542.140000    1544.540000     To process danger and adapt for survival
1544.540000    1545.740000     Even when
1545.740000    1549.020000     Sometime that adaptation kind of overshoots the mark
1549.020000    1551.820000     And becomes maladaptive like an euphobia
1551.820000    1554.300000     It definitely raises an important question, doesn't it?
1554.300000    1557.580000     What other fears that seem irrational on the surface
1557.580000    1559.260000     Might actually have these
1559.260000    1561.820000     Deeper, evolutionarily significant roots
1561.820000    1564.540000     That we're only just beginning to understand
1564.540000    1565.500000     That's a great point
1565.500000    1567.980000     A provocative thought for you, the listener
1567.980000    1569.660000     Next time you find yourself somewhere high
1569.660000    1572.140000     Maybe take a second to notice your own reaction
1572.140000    1575.020000     Can you feel that normal healthy caution
1575.020000    1577.580000     Or is there maybe a little hint of something more
1577.580000    1580.460000     That kind of unreasonable fear we've been talking about
1580.460000    1583.340000     What might that tell you about your own hard-wired responses
1583.340000    1586.700000     And maybe how much control do we really have over them?
1586.700000    1587.660000     Food for thought
1587.660000    1588.700000     Definitely
1588.700000    1591.420000     And if anything we discuss today resonated deeply with you
1591.420000    1593.500000     Or perhaps made you think of someone you know
1593.500000    1595.660000     Please remember that effective help is available
1595.660000    1597.420000     You don't have to just live with it
1597.420000    1598.220000     Absolutely
1598.220000    1600.780000     Thanks so much for joining us on this Deep Dive
1600.780000    1603.900000     And that wraps up today's episode of Everyday Explained
1603.900000    1606.140000     We love making sense of the world around you
1606.140000    1607.340000     Five days a week
1607.340000    1609.180000     If you enjoyed today's Deep Dive
1609.180000    1612.300000     Consider subscribing so you don't miss out on our next discovery
1612.300000    1614.780000     I'm Chris and I'll catch you in the next one