If you suffer from vertigo, or even if you are only occasionally affected, it can quickly hold you back while hiking. Some sections are daunting, some ravines are deep, some ridgelines are narrow — and you may well find yourself blocked, paralysed, or at least significantly slowed down, and possibly forced to turn back. Fear of heights is a natural phenomenon, and one that can be corrected, reduced or even completely overcome. Let's take a closer look at the mechanisms behind vertigo and give you the means, tools and tips to conquer vertigo while hiking or in everyday situations.
If you know a spot with a cliff or a significant drop, try observing the void while lying down (on your stomach, head facing the drop). Take your time and take in the space in front of you. When you feel no more fear and have mentally mapped what lies before you, observe it in a sitting or kneeling position, keeping your knees back from the edge. You will likely need to hold this position several times before being able to stand up. Do these exercises gradually and never take risks. They will help you better control and manage your reactions.
Finally, ask for help from those around you. If you are with someone who has vertigo, there is no point in making fun of them. On the contrary, take it seriously — panic attacks are real and often distressing. Try to hold the person, reassure them and get them to sit down. Guide them through tricky sections by going slowly and asking them to hold onto you (at your hips, for example).
As with anything, practice and experience make all the difference. It is important to walk and tackle mountain challenges progressively, and do not hesitate to skip a particular hike if it includes sections you do not feel ready for. Finally, there are medications for vertigo. It goes without saying that these are absolutely not recommended in the mountains or while hiking, as the "calming" effect of such medication could lead to even more dangerous situations. Overcoming vertigo while hiking takes practice and a little courage, but nothing is impossible when it comes to enjoying the beauty of certain landscapes a little more.
What is vertigo?
The concept of vertigo covers both the fear of heights and of open drops, as well as the related disorders. The proportion of people prone to vertigo is significant, though the consequences and experiences vary from person to person. Symptoms vary, but people suffering from vertigo primarily experience a feeling of discomfort. This sensation drives them to want to descend or move away from the unpleasant situation. This 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 determine. There is both an innate factor and an experiential one (falls or the fear of heights experienced in childhood).Overcoming vertigo while hiking
Working with a professional therapist
Severe cases of fear of heights should not be taken lightly or assumed to go away on their own — especially if you take part in an activity such as mountain hiking that frequently exposes you to open drops or great heights. In such cases, the best solution is to see a professional who can help you assess your own risks and the extent of what you are experiencing. They will be able to put in place a progressive therapy to confront this fear, rationalise it, reduce it and potentially make it disappear altogether. They will also give you tools to know how to react during a crisis. These therapies are provided by various healthcare professionals and cover all kinds of disorders (fears, addictions, depression, etc.). There is nothing to be afraid of, and seeing a "therapist" for this kind of issue is perfectly normal and natural — it does not make you any different from anyone else.Small exercises for a mild fear of heights!
If your fear of heights is relatively manageable — not to the point of a panic attack or paralysis — you can gradually work through it with the following small exercises, done on your own or with another person.Step outside 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 against the railing, or try climbing a ladder a few metres off the ground and look down. Only you know at what point you start to feel uncomfortable. Do these exercises gradually and safely, without taking risks, and with someone by your side. Repeat each exercise at the same level of difficulty until you feel completely at ease. Once the discomfort has passed and you have the situation under control, you can move on to a greater height or progressively more challenging situations.
If you know a spot with a cliff or a significant drop, try observing the void while lying down (on your stomach, head facing the drop). Take your time and take in the space in front of you. When you feel no more fear and have mentally mapped what lies before you, observe it in a sitting or kneeling position, keeping your knees back from the edge. You will likely need to hold this position several times before being able to stand up. Do these exercises gradually and never take risks. They will help you better control and manage your reactions.
Overcoming vertigo while hiking
When hiking, you are progressing gradually — you are walking and can anticipate risky spots ahead of time. Try to identify these places and how they make you feel before you reach them. If you feel dizzy, try to stay calm and focus on your breathing. Look at a fixed point in the distance and, above all, do not look down into the void. On the most dangerous and tricky sections, grip onto something and try to move forward sitting down or on all fours. Don't worry about looking silly. By lowering your centre of gravity, you reduce the negative sensations.
Finally, ask for help from those around you. If you are with someone who has vertigo, there is no point in making fun of them. On the contrary, take it seriously — panic attacks are real and often distressing. Try to hold the person, reassure them and get them to sit down. Guide them through tricky sections by going slowly and asking them to hold onto you (at your hips, for example).
As with anything, practice and experience make all the difference. It is important to walk and tackle mountain challenges progressively, and do not hesitate to skip a particular hike if it includes sections you do not feel ready for. Finally, there are medications for vertigo. It goes without saying that these are absolutely not recommended in the mountains or while hiking, as the "calming" effect of such medication could lead to even more dangerous situations. Overcoming vertigo while hiking takes practice and a little courage, but nothing is impossible when it comes to enjoying the beauty of certain landscapes a little more.
