Four tips to fight your fear of heights when hill walking
Are you a hill walker wanting to tackle steeper terrain, but nervous about heights? Don’t panic – there are steps you can take to fight the fear.
It’s happened to us all at some time or another; that head-swimming moment when you look down and realise the world is dropping away beneath your feet and a wrong move could lead to oblivion, or worse. Panic creeps up. You freeze, wanting nothing more than to curl up into a ball and teleport somewhere flat again.
How do you get over a fear of heights? Well, consider that it might be less about 'getting over it', and more about learning to deal with it in a constructive way. It's a natural instinct, after all, but it affects some people more than others. At its worse it can prevent you from accomplishing things which should be within your ability. Luckily, there are steps you can take to deal with it – and one of them may involve turning conventional wisdom on its head…
1. Beat your personal demons
It’s important to stress there’s nothing ‘irrational’ about a certain anxiety in the presence of large, potentially fatal drops. Wariness around heights is an inbuilt survival tool, observable in toddlers, and without it the climbing and hill walking community would be a much smaller one.
Some people experience an exaggerated fear, which is when a perfectly normal, healthy instinct shades into the territory of a ‘phobia’. But adventuring in the mountains is likely to stretch and challenge this instinct, even in people comfortable around heights in normal circumstances – gaining altitude is the whole point, after all, and pushing yourself higher goes against survival logic.
Into the mix go negative past or childhood experiences, internalised critical voices and other psychological obstacles. Everyone is different, and where they sit on the ‘spectrum’ of uneasiness around heights is not a simple matter; everyone has their own demons.
The key to coping with all this is a combination of mental and physical readiness, which is obtained through guidance, practice and confidence. You can never fully overcome the fear of heights reflex, but you can learn to manage it.
2. Practice makes perfect
We’ve all seen people freeze and go into panic mode on the likes of Striding Edge or Crib Goch, where even the most basic actions seem to become impossible. Just carrying on walking or making easy scrambling moves presents an insurmountable challenge.
Exposed situations are unfamiliar to us; this is a big part of what makes them intimidating. We encounter dangerous situations all the time in our daily lives but they don’t faze us because familiarity, repetition and routine have taken away the terror factor. We know to be careful crossing the road, but it doesn’t fill most people with a paralysing dread.
By the same token, you can acclimatise yourself to steepness, height and exposure through a similar process – getting accustomed to it through practice. The more time you spend tackling terrain where height is a factor the more able you will be to cope with both the mental and physical challenges it presents. If you can familiarise yourself with the feel of the rock under your hands and feet, trust your body to do what you want it do and believe in your balance, then the mental confidence will follow.
Practice, as ever, makes perfect.
3. Enlist an instructor
Getting to this stage, however, is the challenge. One of the best ways to do this is by hiring an accredited guide or instructor whose advice and abilities you trust.
It makes a huge difference to be with someone who instils confidence in your own capabilities. Many of us have been in situations where we think there is no way in hell we can do a given thing, whether it’s to make a particular move, overcome a bad step or climb over a hairy ridge. The moment when you actually do it is a revelation, one which will unlock new realms of exploration and possibility. But sometimes it takes another person to give your confidence the leg-up you need to do the thing in the first place. Gradually improving your ability will help replace those bad experiences with good ones.
4. Want to scramble? Try rock climbing first
Common wisdom holds the normal progression of difficulty in the mountains goes from hill walking, to scrambling, and then to rock climbing. But in some respects scrambling is actually the more serious undertaking. Scrambling is typically undertaken without protection, with higher drops involved. The moves themselves may be easier, but the consequence of a fall will often have a lot more finality. No wonder many scramblers starting out find the experience an insecure one.
By contrast, climbing with the security of ropes and gear makes it comparatively safe, at least at lower levels. Climbing gives practice at tackling steep-angled, vertical rock with the added reassurance of protection. Learning to climb to V Diff-rated level will give you a lot more confidence when it comes to scrambling.
It might seem counterintuitive, but the best way to tackle a fear of heights preventing you from getting into scrambling might just be to take the plunge (as it were) into climbing.
WATCH: How to move when scrambling
Related Content
Hill Walking Events
Join BMC and komoot on a guided hike at Kendal Mountain Festival 2024. If you have a suitable fitness level for the route and value connecting with other outdoor lovers, you’re invited to hike with us!
Hill Walking Events
BMC members are invited to join a Social Hike in the High Peak delivered by Members of the Rucksack Club on Saturday 30th November 2024
Rock Climbing
A peregrine survey by boat with high-quality photography organised by local BMC Access Reps Iain Peters and James Mann has helped to identify peregrine nesting sites so that a blanket ban on climbing at the Cornish climbing site of Carn Cowla can be lifted. A temporary ban had been put in place by the National Trust covering the cliffs between Tubby Head and Bawden Cliff, including major route locations up to and beyond the America Buttress. The ban has now been lifted so all sections are open, with only crag- and area-specific restrictions in place when necessary.
Rock Climbing
A climbers’ meeting this week expressed their opposition to the continued ban on climbing at Symonds Yat, Herefordshire, imposed by Forestry England.
Mountaineering Learn Skills
Scrambling in winter is a step up in every way: here are some tips from the pros for getting it right.
Mountaineering Learn Skills
Here’s your heads-up to some of the most common winter walking mistakes and how to steer clear of them.
Mountaineering Destinations
Now is the prime time to plan your winter adventures. To help you explore the British mountains over winter, we have chosen six stunning winter ridges to guarantee a grand day out.
Rock Climbing Skills
A series of guides to some of the most popular scrambles in England, Scotland and Wales.
Hillwalking Destinations
Glen Coe's Aonach Eagach ridge is the most legendary Grade 2 scramble in Scotland. Do you have the skills to take it on?
Rock Climbing Skills
Here's what you need to think about when moving together for scrambling and climbing
Rock Climbing Skills
Do you know your gaston from your guppy, and can you spray about it while sandbagging your mate? Find out what it all means with our guide to climbing terminology.
Rock Climbing Articles
The Youth Ready to Rock Sport climbing course is designed to help young climbers (11-17 year olds) make their first moves onto rock by having a fun day out, as well as covering the use of some key skills and equipment, for both the participant and the parent/carer.
Rock Climbing Skills
It’s Britain, it’s summer, and it’s wet. Why am I not surprised? But all is not lost! There are ways to circumvent the weather when you want to go climbing...
Rock Climbing Skills
Scrambling is sometimes described as the middle ground between walking and climbing - and for the higher grades in particular, you’ll need some basic climbing skills. Here's our guide to staying safe on the rock.
Hillwalking Destinations
It's no easy feat, but with a little advice, organisation, knowledge and determination, climbing the Wainwrights is doable for almost anyone. This beginner-friendly guide aims to teach you about the fells and how to plan for and complete them.
Hill Walking Articles
Chris Townsend's top tips on getting the most out of a long-distance adventure, plus three week-long route ideas for beginners, offering a mix of nature, history, solitude and challenge.
Rock Destinations
Here are five of the best places to go for a weekend of nerve-testing scrambling.
Rock Climbing Skills
Lowering off from a sport climb isn't always as easy as it is at the climbing wall. Knowing a few techniques can make the difference between an enjoyable day's climbing and a trip to A&E.
Rock Climbing Articles
Back in 2017, Margo Hayes ticked La Rambla 9a+ in Siurana, Spain. By September that same year she had climbed another 9a+, Biographie at Ceuse, and in 2019 she ticked her third. How does she do it?
Rock Climbing Gear
Everything you need to know about the various types of rope for climbing and mountaineering can be found in our handy, free guide.
Hillwalking Skills
In this guide, we share tips to help you navigate your way back to safety in the event of a whiteout.
Access Articles
Access to the south side of Cheddar Gorge is fragile and relies upon climbers following the agreements in place with the landowner.
Rock Destinations
Climbers have a responsibility to understand the relevant access and conservation issues associated with the places we climb. Here are a few pointers to help you enjoy these areas sustainably.
Rock Climbing Skills
A look at the essential skill of abseiling. What do you need to know to get down in one piece?
Rock Climbing Skills
What are the different types of climbing and mountaineering and what do they involve?
Hill Walking Articles
The health and well being benefits of physical activity are numerous. Apart from the obvious physical benefits, there are many mental health and social perks to hillwalking and climbing too.
Rock Climbing Articles
Dream of climbing 7a but think you’ll never reach that level? With a little hard work and some secret beta from top sport climber Steve McClure, you’ll be clipping the chains on your project in no time.
Hillwalking Skills
The know-how, top tips and gear you'll need for scrambling safely.
Hillwalking Skills
The mountains at night can be hazardous, but also wonderful. Here are a handful of helpful tips for exploring the dark side.
Rock Climbing Articles
In this booklet for managers and landowners, the aim has been to address a range of common questions and concerns about rock climbing in disused quarries. Covering all aspects of access and liability, through a selection of case studies, it showcases the benefits not just for climbers, but for the wider public and land managers themselves. Benefits which can be realised with assistance from climbers and the BMC, through the repurposing of disused quarries as rock climbing destinations.
Rock Climbing Skills
Trad climbing offers an unparalleled sense of freedom. With the appropriate skills, training, and equipment you really do have the ability to go anywhere. Here we give the low down on how to get started.
Rock Climbing Articles
Test your knowledge and see if you can name these 10 famous British female mountaineers and climbers, from pantaloon-clad pioneers of the alps, to contemporary crushers.
Hillwalking Skills
When should you use crampons? Our guide explains the 'when', 'where' and 'how' of deploying your spiky winter gear.
Rock Climbing Articles
The Youth Ready to Rock Trad climbing course is designed to help young climbers (11-17 year olds) make their first moves onto rock by having a fun day out, as well as covering the use of some key skills and equipment, for both the participant and the parent/carer. Trad climbing is the most popular style of climbing on British crags.
Article
Here are a few of the most gruelling, exhausting, rewarding and brilliant challenge walks Britain has to offer.
Hillwalking Destinations
Sarah Stirling lists five of the easiest Munros for beginner hikers to bag!
Hillwalking Gear
Friction blisters on the feet are a common and potentially serious complication of hiking or hillwalking and other outdoor activities. This guide explains how to prevent and treat blisters accordingly.
Article
We've totted up a few fun facts and some trail trivia about this iconic route, including some surprising statistics that are guaranteed to earn you points at the next pub quiz. Read on for everything you need to know about this pioneering path...
Hill Walking Articles
Having a duvet day or a quiet night in? We've got you covered. There's nothing better than a day in the hills - but we think planning a day in the hills comes in pretty close second. If you're looking for inspiration for your next on-foot adventure, check out our lineup of ten of the best mountaineering, hiking and hillwalking films from the BMC TV YouTube channel.
Rock Climbing Gear
If you’ve never climbed before or have only climbed indoors, the equipment used for tackling real rock can seem mysterious, exciting and expensive. We've put together a list of the essentials...
Hill Walking
Forget ghost stories and horror movies - a simple walk in the story-stuffed British wilds is the best way to get your skin crawling.
Mountaineering Learn Gear
Do you carry a first aid kit in the mountains? We take a look at the essentials for any mountaineering first aid kit and how to use them.
Mountaineering Destinations
Mountains have always meant more to humanity than just lumps of rock. We take a look at five summits with mysterious, magical or mythological significance.
Rock Climbing Learn
If you've learnt to climb routes indoors, sport climbing can be a logical first step into the exciting world of outdoor climbing. Here's how to get started...
Rock Destinations
Planning a winter sport-climbing escape? Leave the crowds and polish behind with these five best-kept mid-grade Spanish sport secrets. Dos cervezas por favor.
Rock Climbing Skills
Climb grade 5 outdoor sport routes, but want to progress? How do you start pushing your comfort zone, and what should you focus on?
Hill Walking News
Many people will have visited the summit of Great Gable in the Lake District and looked at the bronze plaque close to the summit commemorating FRCC members killed in World War One. This plaque was unveiled 100 years ago this year, on 8 June 1924, so this year, the FRCC held a commemorative meet with members staying at their huts in Wasdale, Borrowdale and Buttermere. This was attended by the BMC’s Hill Walking Rep Steve Charles and Lakes Area Rep Ron Kenyon, who sent this fascinating report of the day’s events and the history of the plaque.
Hill Walking
It helps you cope at work, 'heals' your brain, makes you more creative and it could even be better for you than running. Here are six ways walking could be more powerful than you realise.
Hill Walking Articles
Diversity conversations in the outdoors can’t leave anyone out. At ESEA Outdoors UK we’re celebrating the fact that East and Southeast Asian people go outdoors too, in spite of historical erasure and lack of representation in outdoors media. Here’s what you need to know: