If you suffer from vertigo, or are even occasionally sensitive to it, it can quickly limit you while hiking. Some passages are daunting, some ravines deep, some ledges very narrow — and you may find yourself blocked, paralysed, or at the very least significantly slowed down, perhaps even forced to turn back. Fear of heights is a natural phenomenon that can be corrected, reduced, or even made to disappear entirely. We'll look at the mechanisms behind vertigo and give you tools and advice for overcoming it while hiking or in everyday situations.
What is vertigo?
The concept of vertigo encompasses both the fear of heights and the fear of open drops, along with the related symptoms. The proportion of people affected by vertigo is not insignificant, but the consequences and the experience vary considerably from person to person.
Symptoms vary, but the most common experience is a general feeling of discomfort. This sensation drives those affected to want to descend or move away from the uncomfortable situation. The discomfort can sometimes escalate into panic or even loss of consciousness. Most people experience it alongside various other symptoms such as hot flushes, uncontrollable trembling, an increased heart rate, nausea and dizziness.
The causes of vertigo are difficult to pinpoint. There is both an innate factor and an experiential factor — such as experiences of falling or the fear of heights felt during childhood.
Overcoming vertigo while hiking
Working with a professional therapist
Severe cases of fear of heights should not be taken lightly or assumed to resolve on their own — especially if you take part in activities such as mountain hiking that frequently expose you to drops or great heights.
In such cases, the best solution is to consult a professional who can help you assess your personal risk and the extent of what you are experiencing. They will put in place a progressive therapy to help you confront this fear, rationalise it, reduce it, and potentially eliminate it altogether. They will also give you tools to manage a crisis if one occurs.
These therapies are offered by various healthcare professionals for all kinds of issues — fears, addictions, depression, and so on. There is nothing to be afraid of: seeing a therapist for this kind of problem is completely normal and natural, and does not make you any different from anyone else.
Small exercises for mild fears of heights!
If your fear of heights is relatively manageable — not at the level of a panic attack and not paralysing — you can correct it progressively with the small exercises below, carried out on your own or with another person.
Step out of your comfort zone
Test yourself at the edge of what you know to be your limit. You could, for example, stand on a fairly high bridge and lean on the railing, or try climbing a ladder a few metres off the ground and look down. Only you know when you begin to feel discomfort. Do these exercises progressively, in complete safety, without taking risks, and always with someone else present.
Repeat the exercise at the same level of difficulty until you feel completely at ease. Once the discomfort has passed and you have mastered the situation, you can move on to a greater height or progressively more challenging situations.
If you know a spot with a cliff or a significant sheer drop, try observing the void while lying down — on your stomach, head towards the edge. Take your time and take in the space in front of you. When you no longer feel any fear and have mapped the scene in your mind, observe it from a sitting or kneeling position, keeping your knees back from the edge. You may need to hold this position several times before you are able to stand up. Do these exercises progressively and never take any risks. They will help you better control and manage your reactions.
Managing vertigo while hiking
While hiking, you are in a progressive situation — you are walking and can anticipate risky sections. Try to spot these areas and gauge your sensations in advance.
If you feel dizzy, try to stay calm and control your breathing. Look into the distance at a fixed point and above all do not look towards the drop. On the most dangerous and tricky passages, hold on to something and try to move forward sitting down or on all fours. Don't worry about looking foolish — by lowering your height, you reduce the negative sensations.
Finally, ask for help from those around you. If you are with someone who suffers from vertigo, there is no place for mockery. On the contrary, take it seriously — panic attacks are real and often severe. Try to hold the person steady, reassure them and help them sit down. Guide them through tricky passages by moving slowly and asking them to hold on to you — your hips, for example.
As with everything, practice and experience make the difference. Walk regularly and tackle mountain challenges progressively, and don't hesitate to skip a particular hike if it includes passages that don't feel right for you. Finally, medication for vertigo does exist — but it goes without saying that this is absolutely not recommended in the mountains or while hiking, as the sedating effect could lead to even more dangerous situations. Overcoming vertigo while hiking takes practice and a little courage, but nothing is impossible when it means enjoying the beauty of some of the world's most breathtaking landscapes.
