Introduction

Phobias are irrational and excessive fear reactions. The people who have such fears have significant anxiety and fear, even terror when they encounter the object or situation involved in their phobia.

More than 19 million Americans suffer from a phobia that creates some impairment in their lives. It is so prevalent that psychiatrists consider them a type of anxiety disorder.

According to Nicole Mavrides, a University of Miami Health System specialist in childhood and adolescent psychiatry,

"Phobias activate the so-called fight or flight response—biological factors, such as serotonin and dopamine increase which can lead to anxiety."¹

Anablephobia

“Anablephobia is the fear of looking up.”This condition can be characterized as exhibiting an excessive, irrational fear about a particular object, situation, or activity. For this patient, it can lead to a very high level of anxiety with even thought of looking up.^2,5

Symptoms

Anxiety is the predominant symptom of phobias. Also, the anxiety may be so extreme that they can even face full-blown panic attacks because of it.²

Common symptoms include shortness of breath, increased heartbeat and trembling.

A patient of anablephobia contains both physical and psychological symptoms:

Physical Symptoms

• Sweat
• Shortness of breath
• Rapid heartbeat
• Trembling or shaking
• Nausea or stomach discomfort
• Chest tightness or pain
• Dizziness or lightheadedness
• Dry mouth

Psychological Symptoms

• Intense fear or dread
• Anxiety or panic attacks
• Avoidance of looking up
• Irrational thoughts or beliefs
• The feeling of loss of control
• Overwhelming fear response
• Hypervigilance
• Distress or discomfort
• Strong urge to escape the situation³

Impact on daily life

Yes, Anablephobia certainly influences the quality of a person's life. Looking up is dreaded and consequently limits capacities in performing various tasks such as climbing stairs, enabling or permitting them to see the wonderful landscapes, or witness giant-sized buildings.

It could further intrude into personal and professional life because they may dread job opportunities or avoid some of the social interactions. The anxiety and fear of Anablephobia can disturb a person and hinder progress besides influencing their health.⁴

What causes Anablephobia?

The causes of anablephobia are unknown.^2,5 Some possible causes of Anablephobia are traumatic past experiences, anxiety issues, and family history and phobia disorders in history.³

However, genetics and environmental/psychological factors may play huge roles in the development of it.^2,5

Some of the main causes of Anablephobia are:

• Traumatic or disturbing incident associated with looking up
• Acrophobia- a fear of losing balance or falling, but, again, mostly triggered by looking up
• Increase in sensitivity to visual stimuli in the upper field
• Assigning the act of looking up a meaning of vulnerability or danger
• An attack of anxiety or panic when trying to look up³
• Such an inrush of anxiety won't always be the case for all those suffering from anablephobia, but it is still very plausible nonetheless²
• There is already a predisposition to anxiety or phobia which amplifies the fear itself
• Learned from what others have seen because of their bad experience
• Neurological or genetic factors in relation to phobic responses^3,5

Understanding the underlying causes can help address and treat the fear effectively.⁵

Although we don’t know the exact cause of anablephobia, the consensus among most mental health professionals is that both environmental and genetic factors play very significant roles in the development of anablephobia.

So, taking a closer look at these two different parameters may shed some light as to whether or not you may be at risk for developing anablephobia.²

Anablephobia diagnosis

Some of the diagnoses of anablephobia that may be suggested for your health include:

• Evaluation of the symptoms and responses of looking upwards because of fear
• Diagnostic interviews, which assess the severity and impact of the fear
• Differential diagnosis, which rejects any related phobias or anxiety disorder
• Evaluation in terms of  the level of impairment of a person or extent of time resulting from the said fear

Consultation with mental health practitioners to fully assess. A proper diagnosis by a qualified health care provider following thorough assessment should be done after giving consideration to its consequences in the life of the affected person.³

Anablephobia treatment

Since there is no defining cause of this disorder of anablephobia. The treatments for this condition were not specifically developed for this disorder.

However, there are numerous forms of treatments by which many symptoms of anablephobia can be so significantly improved.

Some of these treatments include exposure therapy, cognitive behavioral therapy, and psychiatric medication, among other treatments.²

Best anablephobia therapy guides

Here is a short guide to the best therapies to treat Anablephobia to overcome the fear of looking upwards.³

CBT: (Cognitive behavioural therapy)

It is one of the most common treatments used for aiding many patients with GAD (Generalized anxiety disorder) and OCD (Obsessive Compulsive Disorder)  among others. Besides that, it may also help treat people suffering from fears such as anablephobia, as well.²

If available, identify and dispute irrational thoughts and beliefs surrounding the fear or object associated with anablephobia. There is a learn how to relax, essentially targeting anxiety with the right mindset.

Gradual exposure to the feared object or situation is carried out in a controlled and systematic manner.

Developing such coping strategies helps in building resilience and keeps people stable.³

Such understanding may help one who has anablephobia be more practical in approach concerning the act of looking up that he dreads.²

Exposure therapy

This is a very common type of treatment for people who suffer from phobias. Exposure works in that the therapist exposes the patient to his fears gradually over some time.

Regarding anablephopia, the therapist can start by asking the patient to look slightly up for some time and then eventually straight up. This helps to desensitize the patient to their fear by repetitively exposing them to it.²

Theoretically, the more one is exposed to what they fear, the less it will bother them over time.²

Relaxation techniques: by way of controlled breathing, mindfulness, and relaxing habits to be implemented for the control of anxiety.

Regulate relaxing activities during the day for mental peace and stress reduction.³

Dialectical Behavior Therapy (DBT) for Anablephobia

DBT is a very effective type of treatment for people experiencing unregulated emotions. It can be used generally to help people suffering from borderline personality disorders.

However, it can also be truly helpful for a person suffering from anxiety disorders such as anablephopia as well.

One very effective DBT skill when helping someone with anablephopia is the half-smiling technique. That works by having you think about that which you fear or upsets you all while slightly raising the corners of your mouth by lightly smiling, thus the term "half-smiling."

However it isn't enough to just think about your fear while half-smiling; on your part, you also have to try to refrain from entertaining those painful emotions that your specific fear may evoke.

Mindfulness meditation is also highly applied in DBT and can be of great help to a patient with anablephopia because mindfulness meditation is usually taken in groups, which makes the patient go out of their comfort zone.

Another very useful DBT skill for anablephopia is coping ahead. You will want to find a place where you can sit quietly without being distracted.³ 

Close your eyes and then imagine all of the various situations where you would confront your particular fear and overcome it or deal with it. Doing so will help you be much more well-equipped to handle your anablephobia when you are encountering the specific fear associated with it in the real world.³

Medication, if prescribed by a healthcare professional, to manage anxiety.

Cognitive Restructuring

Identify and work through any negative thoughts or feelings about the fear or object associated with Anablephobia (if applicable).

So, replace the irrational thoughts with more balanced and accurate ones; engage in some cognitive exercises reframing fears and thus developing a healthier look at the object or situation that provokes the fear.

Evidence-based reasoning to demystify misunderstandings and reduce anxiety.

Supportive Therapy

Seek counseling from a counselor, therapist, or support group experienced in helping those who suffer from anxiety disorders or specific phobias. Share what you have gone through, your fears, and your concerns with people who might try to understand and encourage you.

Consultants, professionals, and others who are experts in dealing with phobias can be consulted for advice, reassurance, and information that can be applied directly to life.

Anablephobia Life Style Changes

Lifestyle change through various exercises will assist minimize Anablephobia.

• keeping a person at ease with the thing that invokes fear in her
• Develop knowledge about safety and well-being of seeking to look up
• Practice exercises that improve neck mobility and strength for postural control
• Use aids or distractors when to reduce spasm to look up to the environment
• Awareness and living in the present to overcome anxiety when looking up
• Celebrate small victories. Reward yourself for having ventured into a class that entertained upward-looking possibilities³

Anablephobia Diet and Healthy Foods

Here's an illustration plan for an Anablephobia healthy diet by dietitians:

• Nuts and Seeds: Promotes brain health with essential nutrients
• Leafy Greens: Enhance brain health and mood; and reduces anxiety
• Whole Grains: Release serotonin which further helps in relaxation by reducing anxiety
• Fatty Fish: Excellent source of omega-3 fatty acids, improves brain function, and increases mood
• Avocados: contain healthy fats, support the functioning of the brain, and stabilize mood
• Berries: High level of antioxidants to boost brain health, reducing inflammation
• Probiotics: Enhances gut health that contributes to mental well-being³

Summary

Anablephobia is the fear of looking up. The people suffering from this phobia fear gazing upward toward the sky or massive buildings when they try to raise their heads. This kind of fear might make one uncomfortable, dizzy, or even bring on panic in extreme cases. Anablephobia is not well known in its real cause, and it could be related to some bad experience or anxiety disorders. Treatment normally involves therapy, the practices of cognitive behavioral therapy (CBT), and dialectical behaviour therapy (DBT) among all other therapies, to help control and reduce fears over time. Ablephobia can be indeed overcome with proper support and care.