Almost everyone in life has a moment when a person begins to worry, worry and worry. There are many such reasons and every day every inhabitant of the planet Earth experiences a feeling of anxiety. Today we will talk about the psychology of fear and anxiety, and also look at ways to deal with anxiety.
Personal anxiety
If personal anxiety is too high and goes beyond the normal state, then this can lead to disruption in the body and the appearance of various diseases in the circulatory system, immune and endocrine. Anxiety, from which a person cannot get out on his own, greatly affects the indicators of the general condition of a person and his physical abilities.
Each person reacts differently to a given situation. Most often, a person already knows in advance what emotions he will experience if some event happens.
Excessive personal anxiety is a certain violation of the adequacy of the manifestation of emotions. When a person experiences this type of anxiety, he may begin to: tremble, a sense of danger and complete helplessness, insecurity and fear.
When some unfavorable situation occurs, a person begins to gesticulate unusually, an oppressed and excited facial expression appears, the pupils dilate and blood pressure rises. A person stays in this state almost all the time, because personal anxiety is a certain character trait of an already established personality.
Of course, in the life of each of us there are unplanned situations that unbalance and make us feel anxious. But in order for the body not to suffer from an increased level of anxiety later, it is necessary to learn how to control your emotions.
Anxiety symptoms
There are many symptoms that accompany anxiety, we list the most common:
- reactions to severe stress;
- constant feeling of lack of sleep;
- stomach problems;
- chills or paroxysmal sensations of heat;
- cardiopalmus;
- feeling as if you are having a mental crisis;
- constant irritability;
- problems with concentration;
- constant feeling of panic.
There are some of the most common and well-known types of anxiety that people often experience.
Panic disorder - most often accompanied by recurring panic attacks, fear or some discomfort may suddenly appear. Such emotional disturbances are often accompanied by a rapid heartbeat, shortness of breath, chest pain, increased sweating, fear of dying or going insane.
Many people who experience anxiety suffer from such attacks. People with panic disorders begin to avoid absolutely everything around them, they do not go to those places where there is even a small chance of getting hurt and being left alone.
Generalized anxiety is also a well-known disease that is persistent and not limited to normal environmental circumstances. A person who suffers from this type of anxiety often experiences: anxiety about future failures, fidgetiness, inability to relax and tension, nervousness, sweating, dizziness and difficulty concentrating.
What is anxiety?
Anxiety is the activity of the subconscious mind, trying to protect the body from a possible unfortunate event. This creates a vague feeling of anxiety and fear.
The occurrence of this phenomenon is due to the fact that a person expects danger in various things. Associative reflexes arise in the brain with a possible source of threat. It is important that there may not be a threat, that is, a false association occurs, but the response of the body is quite real:
- increase in cardiac output, number of heartbeats;
- quickening of breathing;
- sweating;
- nausea.
With a long course, these symptoms are joined by:
- sleep disturbance;
- loss of appetite;
- feeling short of breath;
- apathy.
The apogee is psychosomatic disorders, depression, deterioration in the quality of life, personality disorders.
The difference between anxiety and fear
The above changes are realized by many people who are in an anxious state. But the understanding of anxiety itself, that is, the causes of the above physiological changes, is far from accessible to everyone.
This is the difference between anxiety and fear. With fear, a person specifically and very accurately knows the cause. Fear begins directly during danger and this is an understandable reaction, while anxiety is a deeper, incomprehensible phenomenon.
Adaptive and pathological anxiety
Adaptive anxiety appears as an organism's response to possible changes in the environment, for example, before an important event (tests, interviews, first date ...). This is a completely natural process that can slowly and imperceptibly flow into a pathological one. At the same time, there is no longer a threat, but there is anxiety, it has nothing to do with real events.
Real life examples
Anxiety can also be seen as thoughts running ahead unreasonably. That is, a person imagines himself in the place where he is currently not.
For example, students during a couple fall into this state when the teacher wants to start a survey and looks into the magazine.
The only question in this situation is “why?”. Because while the teacher is in thought and does not know whom to ask. There are many options for the outcome of this situation. If you think logically, then such a phenomenon as anxiety is completely inappropriate in this case.
But here you are out of luck, and it so happened that the teacher's eyes fell on you on the list. A person who runs ahead can be shackled and, in the worst case scenario, reach a loss of consciousness. But in fact, nothing has happened yet. The teacher didn't even ask a question. Again, why?
It is important to always ask yourself the sobering question “why?”.
The student was raised by the teacher, but so far he did not ask a question - there is no reason for alarm.
The teacher asked a question - there is no cause for alarm. In this case, you can try to answer it.
You did not answer, the teacher gave you a negative mark - there is no reason for alarm. You need to think about how to fix an unsatisfactory grade. Because the deuce in the magazine can no longer be removed, but you can get a few positive points.
Consider another situation that everyone has been in - waiting for a bus. In addition, if you are late, then waiting becomes unbearably exhausting. But your concern will not speed up the bus, which is quite logical. Then why worry?
Fighting Anxiety
If you feel the symptoms listed above, then often ask yourself the question “why?”. This question will direct your thoughts in the right direction. It is much easier to deal with it, because the genesis is clear, that is, the origin and cause of fear.
When there are too many fears and anxieties, they seriously complicate the life of any person, do not allow them to relax and focus on really important things, so you need to try to fight them. Everyone is concerned about the question of how to overcome fear forever. In fact, it is impossible to completely get rid of fear and there is nothing wrong with that. Fear is necessary, this emotion is necessary for a person to survive. In order to be a completely mentally healthy person, fear is necessary.
But here's to make sure that fear does not literally bind hands and feet. There are several steps towards managing your fears.
Non-judgmental attitude
The more attention a person pays to fighting fear, the more it paralyzes him. It is necessary to stop judging fear, because there is nothing good or bad in the fact that a person is afraid. You do not need to consider your fear as an enemy, on the contrary, you need to treat it positively. Let this be your powerful weapon.
Explore your fear
Fear needs to be explored. You need to spend your inner energy wisely, with the help of this energy you can control your fear. Try to switch from fear to something else, each person will be able to do it differently, you need to find your own way, which will be most effective.
Practical training
Overcoming fear should not be the main goal, otherwise internal resistance will develop, which will interfere with all processes inside a person and will only aggravate the feeling of fear anxiety. In order to develop self-confidence, you need to make some effort. First, get out of your comfort zone. Before you start an active struggle, you need to ask yourself the question why all this is being done, why this struggle is needed and what it will lead to.
On a piece of paper, you need to make a list of all your desires, which it is precisely excessive anxiety that prevents you from realizing, and then begin to gradually realize this list. The first time will not be easy, but this is a very useful training and, most importantly, incredibly effective.
Fears must be in life, but at the same time they should not complicate this life too much. A person should be in a comfortable state and feel good, be able to control fears and prevent them. Anxiety should not be excessive, and you need to learn how to deal with it.
12 tips to get rid of anxiety, fear and worry
Exercise stress
If something worries you or you are frightened, engage in physical activity. Work out with dumbbells, run or do other physical exercises. During physical activity, endorphin is produced in the human body - the so-called hormone of joy, which uplifts the mood.
Drink less coffee
Caffeine is a powerful stimulant of the nervous system. In large quantities, it can turn even a healthy person into an irritated, nervous grumbler. Keep in mind that caffeine isn't just found in coffee. It is also found in chocolate, tea, Coca-Cola and in a number of medicines.
Avoid annoying conversations
When you are tired or tense, such as after a tiring day at work, avoid talking about topics that can get you excited. Agree with your family members not to talk about problems after dinner. It is especially important to get rid of disturbing thoughts before going to bed.
"White noise"
The generator of "white noise" perfectly promotes a healthy sleep. Get this device and enjoy quality sleep. After all, lack of sleep can provoke stress and simply makes a person tired and irritable.
Experience analysis
If you have many different things and problems that worry you, make a list of those worries. Assign possible consequences to each individual alarm. When you clearly see that nothing very terrible threatens you, it will be easier for you to calm down. In addition, it will be easier for you to think through all the options for solving your problems.
Watch funny movies and laugh more. Laughter releases endorphins and helps relieve stress.
Looking at what terrible things can happen to people, your own problems will seem like nothing to you. After all, everything is known in comparison.
Don't create unnecessary problems for yourself
Many people are very fond of looking ahead and prematurely drawing conclusions about the bad outcome of certain events, phenomena, and so on.
Solve problems as they come. From the fact that you worry about what may happen in the future or not happen at all, the end result will not change.
You will only annoy yourself with such thoughts. If you are suddenly worried about something that might happen, ask yourself two questions: how likely is it to happen, and how can you, if you can in principle, influence the course of events. If you have no control over what's to come, don't just worry. Fearing the inevitable is stupid.
Introspection
When something worries you, try to remember similar situations in the past. Think about how you behaved in similar situations, how much you could influence the problem and how the problem was resolved. After such an analysis, you will come to the conclusion that nothing lasts forever, in this case the problem. Very often problems are solved even without our intervention.
Detail your fears
The enemy must be known by sight. Analyze all your fears and anxieties to the smallest detail, study what is the likelihood of a problem or a specific situation, think about how you can avoid the problem and how to solve it. In the course of such an analysis, you will not only be seriously prepared to face the problem, but also find out that the likelihood that something that you fear will happen to you is not at all great. Based on specific data or numbers, you will realize that you are simply winding yourself up.
Eastern wisdom
Take on the development of one of the Eastern methods of relaxation, meditation or yoga. These practices contribute significantly to complete relaxation, both physically and mentally. Also, during classes, the already known endorphin is produced. Work with an instructor, or learn one of the techniques yourself with the help of relevant literature or video lessons. It is recommended to cheer up in this way for 0.5-1 hour every day.
Share worries with a friend
Fear of the future (futurophobia)
Fear of the future is a constant feeling of anxiety in a person associated with upcoming events in his life. This fear appears under the influence of daily stressful situations in conjunction with positive emotions (desired move or the birth of a child).
Futurophobia is the individual's endless doubt that he is able to overcome all the obstacles and problems that await him in life. Often a person begins to understand the groundlessness of this fear. However, more often it all comes down to the fact that he cannot find the origins of his doubts. After that, the internal state of a person worsens, and the fear itself returns with renewed vigor.
At its core, fear of the future is the fear of the unknown. A person does not know what can happen tomorrow, how to act in a given situation. Because of this, the feeling of security is reduced to a critical point, replacing it with constant anxiety. At this moment, the fear of the future appears.
How to overcome the fear of the future?
Specialists have developed a strategic plan that contains methods for increasing and replenishing the reserve of strength for psychological stability, self-confidence in one's own abilities, as well as for developing the ability to adequately respond to various events.
Analyze
Initially, you should analyze what situation causes fear and what it is connected with. Here it is very important to remember when disturbing thoughts first began to visit and whether they are based on a real danger or a subjective one. The more precisely the form of fear is determined, the easier it will be to analyze all the facts that should be recorded daily.
At this stage, it is good to visualize fear in some way, even if it is a drawing of an abstract form or with some kind of name. This method allows you to throw out all the experiences, and possibly fears.
Also, it is very important not to discuss the emotions themselves. They can be expressed as your own feeling. This will help relieve the general tension in a situation where fear manifests itself to others. A frank conversation about your fears will help unite in resolving this issue. It is best to have a social circle in which you can feed on positive energy.
Find a Solution
The next thing to do is to list, prescribe a step-by-step solution with the sequential execution of certain actions. This process requires determination and willpower, which is very important for removing the paralyzing and numbing influence that causes fear of the future in a person.
In the event that fear haunts a person for a very long time and he is unable to overcome his fears on his own, which prevents him from living a normal full life, it is better to contact a specialist (psychotherapist) who will prescribe medication.
How to get rid of anxiety and relax: 13 grounding exercises
Grounding exercises are designed to reconnect with the present, here and now. The main goal is to tie your mind and body together and make them work together.
These exercises are useful in many situations where you feel:
- overloaded;
- overwhelmed by difficult memories, thoughts and feelings;
- are in the grip of strong emotions;
- experiencing stress, anxiety, or anger;
- suffer from painful memories;
- wake up from nightmares with a pounding heart.
The exercises are based on using the senses - sight, hearing, taste, smell, touch - to connect the mind and body in the present moment. These are basic human feelings that remind us that we are here and now and we are safe. Use only those that you feel comfortable doing.
#1 - Remind yourself who you are
State your name. Say your age. Tell me where you are now. List what you did today. Describe what you will do next.
#2 - Breathing
Take 10 slow breaths. Focus your attention on your breath, each inhale and exhale. Count the number of exhalations to yourself.
#3 - Feel
Splash some water on your face. Note how you felt. Feel the touch of the towel you used to dry your face. Take a sip of cold water. Pick up a cold can of cola or lemonade. Feel the cold and wetness of the surface of the bottle. Pay attention to the bubbles and taste of the liquid you drink. Now take a large mug of hot tea in your hands and feel its warmth. Do not rush to drink tea, take small sips, savoring the taste of each.
#4 - Nightmare
If you wake up in the middle of the night from a nightmare, remind yourself who you are and where you are. Tell yourself what year it is and how old you are. Look around the room, mark all familiar objects and name them. Feel the bed where you are lying, feel the coolness of the air, name any sounds you hear.
No. 5 - Clothes
Feel the clothes on your body. Notice if your arms and legs are closed or open, and notice how your clothes feel when you move around in them. Notice how your feet feel in socks or shoes.
#6 - Gravity
If you are sitting, touch the chair below you and feel the weight of your body and feet touching the surface and floor. Notice how much pressure your body, arms, and legs put on the seat, floor, or table. If you are lying down, feel the contact between your head, body and legs as they touch the surface you are lying on. Starting at the head, notice how each part of your body feels, then move down to your feet and the soft or hard surface they rest on.
#7 - Stop and listen
Name all the noises you hear around you. Gradually shift your attention from nearby sounds to those that come from a distance. Look around and note everything that is directly in front of you, and then to the left and to the right. Name the characteristic features, details and features of large objects first, and then smaller ones.
#8 - Get up and walk around the room
Focus on every step you take. Stomp your feet and notice the sensations and sounds as your feet touch the ground. Clap your hands and rub your hands vigorously. Listen to the sound and feel in your palms.
#9 - Temperature
Going outside, pay attention to the air temperature. How different (or similar) is it from the room temperature you were just in?
No. 10 - See, hear, touch
Find five things you can see, five things you can hear, touch, taste, smell.
#11 - Dive
Dip your hands in something that has an interesting or unusual texture.
No. 12 - Music
Listen to an excerpt of instrumental music. Give it your full attention.
No. 13 - Garden
If you have a garden or houseplants, stay with them for a while. Plants, and even the soil itself, can be a great "grounding" cure for anxiety and worry.
Treatment
If the above methods did not work, it is worth contacting specialists who will conduct competent therapy and prescribe a course of treatment. The main thing is not to start this process, that is, be guided by the principle "the sooner the better."
In a world where your life depends on money, and the amount of money depends on the mood of your boss, there can be no calm people. Today, every second suffers from insomnia, every fourth is treated for depression, constantly experiencing a feeling of anxiety and fear. How to get rid of these misfortunes, a person simply does not know and feels driven into a dead end.
Sound scary? After these lines, did you get the feeling that this is about you and your life? If not, then congratulations, your psyche is in order. If the answer to the proposed questions is yes, then you should think about how to get rid of the feeling of fear and about the causes of obsessive anxiety.
Fear fear discord
Fears are different. There are fears that everyone understands, for example, the fear of death. There are fears that most people have. These include the fear of spiders, the fear of the dark, etc. There are such fears that are inherent in only a few. For example, there are people who are afraid of tangerines, Christmas trees, sparklers, etc.
Where did the fear come from?
In those days, when our ancestors ran half-naked, swinging axes, fear performed a protective function for them. He saved by shielding people with the feeling we now call fear.
For example, it is not for nothing that so many people are afraid of snakes. This fear has been passed down to us at the genetic level. In ancient times, if a person was not afraid of anything, he, as a rule, did not live long, there were too many dangers and little knowledge. The fear of something and the constant feeling of anxiety helped to stay alert, and thanks to this, to survive and produce offspring.
By the way, the feeling of fear not only contributes to self-preservation during an immediate danger. Fear also helps to avoid potential danger.
If a person once flew an airplane a long time ago and at the same time experienced strong fear, then subsequently he will avoid airplanes in every possible way, perhaps without even knowing why.
But nowadays life has changed a lot. The conditions and the environment in which we have to exist have changed. Now the feeling of fear that we have in certain circumstances is not always designed to save our lives. Now, constant anxiety, on the contrary, prevents you from existing calmly, enjoying life's surprises.
social fears
Nowadays, it is common for a person to experience a wide range of socially conditioned fears that prevent him from achieving his desired goal. People are often afraid of those things that do not threaten the safety of their lives.
Are you afraid of flying on an airplane? If not, then you are lucky, one of the few. Yes, not everyone admits this, but most people experience a constant feeling of fear when flying on an airplane. How to get rid of it, given that people are well aware that, according to statistics, there are fewer air crashes than car accidents.
Often, many ordinary fears turn into a form in which they are simply impossible to control. For example, the most for newly-made mothers is the fear for the life of their child. It seemed like a natural fear. But for many young parents, over time, it develops into a terrible phobia, because of which they suffer from insomnia and a number of other unpleasant consequences.
Thus, we found out where the roots of our problems come from. They are from antiquity. Many thanks to the feeling of fear that, after many generations, we were still born into this world. But it is worth recognizing that not much space is allocated to this feeling in our world, but it resists, settling in our hearts and tormenting with its presence, forcing a person to become more and more immersed in thoughts about how to get rid of feelings of anxiety and fear without pain. way.
Fear and anxiety
In modern psychological research, these two terms are usually located side by side and generally have a similar meaning. But it is precisely by psychological science that they are separated as two different concepts.
Anxiety is the word we use for certain types of fear. Anxiety is usually associated with the thought of a threat or with restless thoughts about the future. The alarm is not time-defined.
But the feeling of fear is usually associated with a certain situation or with a certain object. Fear is one of the strongest human feelings.
It happens that fear will appear and immediately pass, but it happens that it lasts for a long time. The feeling of fear can affect a person's lifestyle, leading to insomnia, loss of appetite and other unpleasant companions. Man becomes not sweet life. He is immersed in thoughts about how to get rid of fears, phobias and establish a normal life.
What happens to the body?
How can you get rid of feelings of anxiety and fear? First you need to figure out if you have symptoms that are characteristic of this feeling.
Avoid alcohol or consume alcohol in small amounts. If a person thinks day after day how to get rid of the feeling of fear, then, most likely, he finds the same way out every time. This is alcohol consumption. Is this the way out?
There is another method to get rid of feelings of anxiety and fear. Faith (religion) can help with this.
With the help of faith in God, a person is able to feel the all-encompassing love and protection from above. And religion can help you cope with everyday stresses through prayers or conversations with a priest.
The most popular phobias of our time
We are all people - different. And yet we are very similar in our fears and phobias.
Main phobias:
- fear of spiders;
- poverty;
- pregnancy;
- wind;
- water;
- air;
- height;
- homosexuality;
- thieves;
- fight;
- lightning;
- thunder;
- downpour;
- animals;
- mirrors;
- snakes;
- frogs;
- go over the bridge;
- needles;
- skin diseases;
- blood;
- dolls;
- horses;
- mechanisms;
- furs;
- microbes;
- graves;
- mice;
- rats;
- meat;
- nights;
- fire;
- flights;
- ghosts;
- birds;
- empty spaces;
- wounds;
- injuries;
- speed;
- snow;
- dogs;
- cats;
- supermarkets;
- Sveta;
- darkness;
- crowds;
- injections;
- vaccination;
- ringing of bells;
- loud music;
- neighbors;
- filled bath;
- swimming pool;
- churches;
- worms;
- snails;
- the sound of the included kettle;
- fear of leaving the stove or iron on;
- noise;
- poison and many other fears.
Many people have multiple phobias.
Help from a specialist
How to get rid of fear and anxiety? Psychology as a science has several answers to this.
For example, psychologists have special relaxation techniques in their arsenal that will help reduce anxiety. The training course usually includes breathing exercises. Psychologists also teach anxious people to relax muscle groups one by one.
To begin with, a person should try to cope with his fears himself using the methods we have given above. If self-help does not turn out to be effective, then you will have to contact a specialist.
You may have to go through a whole course of special consultations or therapy, during which you will be offered many exercises to relieve anxiety and fears.
As you know, we all come from childhood. Therefore, psychotherapists usually adhere to the theory that the problems associated with fear today are childhood problems. Perhaps the parents adhered to the wrong ways of education. Maybe the father was a supporter of physical punishment. Or maybe your mother was too protective of you all your childhood? These questions and many others will be clarified at the reception by a specialist.
Most likely, a psychologist will teach you the "Stress Vaccination" technique, which will increase confidence in yourself and your strength in dealing with stress.
If psychotherapeutic methods with a specialist do not help, then you will have to turn to medical treatment.
Sometimes drugs are prescribed as an adjuvant in therapy. But drug treatment is used for a short time. This is short term help. It will not help get rid of the root of the problem. Therefore, drug treatment is combined with other types of assistance.
Nowadays, social networks can become good helpers in the fight against various phobias. People unite in closed groups where they support each other and advise on how to get rid of feelings of anxiety and fear.
Such groups are very useful in our age. Phobias and fears are similar for many people. In such groups, you do not need to be shy and afraid that you will not be understood. On the contrary, this is a place where you can be extremely frank and not be ashamed of your fears. At the same time, receive support and understanding, which can often give a good therapeutic effect.
Conclusion
Fear and anxiety are linked to mental health conditions. These feelings are most commonly referred to as anxiety disorders.
These include:
- specific phobias;
- agoraphobia;
- social anxiety disorder;
- panic disorder.
If fear and anxiety have become unmanageable, do not hesitate to seek the help of a professional who can provide you with quick and high-quality help in the fight against fears and anxiety.
What am I afraid of? What am I worried about? Everything is fine in the family, everyone is healthy, the child is happy, everything is calm at work, everything is in order with the parents. Why does the constant feeling of inner unrest prevent me from breathing normally? Why am I haunted by fear and anxiety, how to get rid of it?
There must be something wrong with me. I am constantly haunted by a feeling of anxiety and anxiety for no apparent reason. I wake up with him and go to bed, with him, one way or another, I spend the day. How to get rid of anxiety and obsessive thoughts?
I have been asking these questions for many years. I was looking for reasons and ways out of this state. To no avail - it is extremely difficult to get rid of anxiety. The Internet is replete with advice that not only does not help, but most often harms. So it was before I came across a site called "Yuri Burlan's System-Vector Psychology." I could never even think that there is such an exact explanation for the appearance of anxiety, fear, anxiety, mathematically proven by life itself!
But ... let's go in order.
Unreasonable anxiety, fear, obsessive thoughts lead to stress
People who are in such states know this firsthand.
The most interesting thing is that I could not understand why exactly I fall into a state of anxiety. What am I afraid of? What am I worried about? Logically, I start testing: everything is fine in the family, everyone is healthy, the child is happy, everything is calm at work, everything is in order with the parents. Why does the constant feeling of inner unrest prevent me from breathing normally? Why am I haunted by fear and anxiety, how to get rid of it?
Obsessive thoughts are a completely separate issue! They are spinning in my head all day long. They draw terrible pictures of the near future, make you panic and frighten with their inevitability.
Most of all I was afraid for the child, for his health, for myself, for my loved ones. It was exhausting, sucking out all the juices. It seemed that depression was about to cover with his head. And getting rid of it is even more difficult.
Being in such tension, it is simply impossible not to earn stress. A person does not feel relaxed, does not fully rest, sometimes cannot perform elementary actions, not to mention work and raising children. Loss of sleep and appetite. And if you take into account that the psyche and body are interconnected, then stress soon begins to affect health. Psychosomatic illnesses are generally the most frequent in our lives.
Systemic causes of anxiety
The system-vector psychology of Yuri Burlan reveals all the causes and mechanisms of anxiety, fear, anxiety. Already only from the mere understanding of their appearance, bad states release us. And by following very effective tips, you can get rid of anxiety completely on your own.
System-vector psychology explains that only people with a visual vector face a similar problem. This is one of the eight vectors that nature endows us with. Often a person is born with a set of several vectors.
“It turns out that fears and anxiety “live in the throat.” And when they leave, it becomes easier to breathe. For years I suffered from unreasonable anxiety, which often came over me. Psychologists helped me, but as if one hundredth part was leaving, and then fears came again. Half the fears my rational mind gave a logical explanation. But what is the use of these explanations if there is no normal life. And causeless anxiety in the evenings. By the middle of the course, I began to notice that I began to breathe freely. Clamps are gone. And by the end of the course, I suddenly noticed sharply that anxiety and fears had left me.
Want to know how to change it? Come
The article was written based on the materials of the training " System-Vector Psychology»Greetings, our dear readers! Irina and Igor are back in touch. Fear and anxiety are normal human reactions that help him notice danger in time and avoid it. However, in today's world, full of stress and daily tension, a state of fear or anxiety can occur even in the absence of a threat from the external environment.
Sometimes the state of fear develops into obsessive phobias that prevent a person from living peacefully and fulfilling himself. Today we want to talk with you about how to get rid of constant feelings of anxiety and fear.
Dealing with Uncertainty
Remembering past failures and projecting them onto your future can drive anyone crazy.
Therefore, it is worth learning a lesson from the past and forget about the terrible situation that happened to you. The fear of the uncertainty of the future is completely irrational, since none of us is able to predict the future.
However, you can make it as clear as possible to you through planning. Having planned your day in this way, you will be deprived of the feeling of fear due to the uncertainty of events. Techniques will help you master effective planning, which you can learn with the help of one of the following video courses:
- “The master of time is highly productive time management according to the system of Evgeny Popov”
- "Time management, or how to increase your efficiency"
- Free online video course “Setting and achieving goals. How to achieve results in any business?
Workout
Let yourself be afraid! But only in the strictly allotted time by yourself.
This method is similar to when you let your body stay in uncomfortable conditions for it for a strictly allotted time. As in hardening, regularity and gradualness are important here.
Set aside time for your fears, for example, five to twenty minutes a day, allow yourself to be afraid. Think about the terrible, worry, with various phobias, allow yourself to watch videos or pictures of this direction. But after 20 minutes, you should put it all out of your head.
Gradually, the sharpness of fear will begin to fade, and by allowing yourself to be afraid for just 20 minutes, you will be deprived of anxiety for the rest of the day. This exercise should not be done before bedtime, as a strong emotional impulse may prevent you from falling asleep after or affect.
Stress management
At the same time, more attention should be paid to eating foods such as nuts, whole grain cereals, vegetables, fruits. You can also use herbal teas and infusions for soothing purposes.
But you should not use it as a sedative -,, sweet or flour.
Find an activity
When our brain is busy with something, it has no time to give signals of concern.
Therefore, a way out of this situation can be some kind of hobby or promotion, as well. will also have a beneficial effect on and in general, and creative work or travel will greatly expand your horizons.
Recently, art therapy has been very popular, which gives vent to your subconscious fear or anxiety, allowing you to take it out on the canvas and thereby get rid of it.
If the methods described above are not suitable for you, you may need to contact a specialist who can help you understand the causes of this condition.
Are you often afraid? What is your #1 fear? How do you deal with your worries? Share with us your experience.
Reading our articles is a great way to forget your fears, so don't forget to subscribe to our blog updates. See you soon!
Best regards, Irina and Igor
Fear is a natural human emotion that occurs under certain conditions. The personality is in constant development, knowledge of something unknown, new. Some people are open to new experiences, some are fearful and anxious.
Anxiety and fear are often synonymous in the context of the same situation. Anxiety occurs in a person during experiences, fear can also relate to any experiences, or arise suddenly. These emotions and feelings can protect us from something, but also interfere with our active life. Therefore, the logical question is: “How to overcome the feeling of fear and anxiety when they are excessive?”
Fear and anxiety are not the same concepts. They have a significant difference. Sometimes the nature and even illness of a person depends on their manifestation. Excessive anxiety, various phobias can lead to a personality disorder, a pathological perception of the environment.
Fear is a defense mechanism of the psyche that tries to protect us from danger. This feeling is transmitted to some extent by inheritance, when already small children are afraid of snakes or wasps, heights and so on. Since childhood, parents have been claiming negative, terrible consequences if a child climbs higher than it should, waving his arms in front of a wasp.
Fear has changed over time, such fears arise that no longer save us from problem situations, but, on the contrary, prevent us from performing any functions, achieving our goals. Excessive fear of any object or situation is already a phobia. This condition negatively affects the state of the psyche, even the somatic health of a person. The emotion of fear arises in the situation that has taken place.
Anxiety is like a warning about danger. A person feels anxiety not about the event or situation that has taken place, but before it. This emotion refers to the mental process of imagination, when a person thought up problems for himself, because of which he began to worry. Many people confuse anxiety with intuition. Intuition refers to hypersensitivity, can orient a person to good and bad in her life. Anxiety focuses a person on the expectation of something bad, negative, problematic. This may be an individual feature of a person, a consequence of education, problems with the physiological health of the patient.
Reasons for fear and anxiety
Any mental disorder, diseases of organs and systems, may be accompanied by anxiety. Especially a person suffers from unreasonable anxiety in diseases of the nervous system.
Some types of temperament are also characterized by the appearance of anxiety in different situations. For example, melancholic or choleric people may react with anxiety to new changes in life. For melancholics, in general, each new difficult situation seems beyond his strength, problems are impossible, and conflicts are eternal. Anxiety in them appears more often than in phlegmatic or sanguine people. These are features of temperament, and if they do not interfere with a person’s life, they are taken as the norm.
Unreasonable anxiety, which arises unintentionally, refers to a symptom of neurosis. In this case, it is not just about distracting a person from a causal situation, but about psychological or medical assistance.
So, the causes of anxiety and fear are:
- A threat to something important and significant for a particular person, this significant can be realized by a person, or be in the sphere of the unconscious.
- Biological theory says that anxiety can arise due to an imbalance of genes in the brain.
- Reflex response to a specific stimulus. It often occurs after a psychological trauma.
- Insufficient or excessive physical activity can also cause increased levels of anxiety and fear.
- Improper nutrition leads to such symptoms. For the normal course of mental processes, a sufficient amount of vitamins and trace elements is necessary. If they do not constantly enter the body, a person may develop anxiety.
- A hormonal disorder in the body, a harbinger of a heart attack, a drop in blood sugar levels, neurosis, schizophrenia, alcoholism - all these conditions are accompanied by anxiety and the possible appearance of fear.
What can a person be afraid of?
Everything, anything. The occurrence of phobia and anxiety can be associated with different objects or life situations. In medicine, the following main types of anxiety are distinguished:
How does this condition manifest itself?
This is a debilitating state for a person. When anxiety overcomes, a person does not rest, but is constantly immersed in his thoughts. Such constant brainstorming leads to the fact that the brain does not rest, it is constantly loaded with work. Anxiety and fear are manifested by physiological symptoms:
The mental state of a person also suffers, he is constantly tense internally. He is even more worried about the feeling of insecurity, uncertainty, helplessness that appeared along with anxiety. The concentration of attention decreases, irritability, intolerance appear. A person's self-esteem suffers, he begins to avoid communicating with people. A person feels loneliness, concentrates on his shortcomings, hence there is a lack of realization in the profession, a violation of communication, problems in his personal life.
You can’t stop worrying and being afraid with a wave of your hand. Overcoming an anxiety state is a process that requires considerable effort on the part of the person himself, and the doctor, as well as the surrounding understanding relatives. An attempt to "pull yourself together" to get rid of fear may be unsuccessful, perhaps even exacerbating anxiety about the inability to cope with your emotions. What kind of help can be obtained from specialists to solve the problem of anxiety?
Treatment and help: how to get rid of anxiety and fear?
Treatment and care for this condition includes the use of medication and psychological assistance.
medical treatment
The regulation of cognitive processes in the manifestation of anxiety and fear, assistance in the somatic manifestations of this condition, is carried out through the use of the necessary medical means. They affect the human nervous system, reducing its excitability, some of them have a sedative effect.
Psychotropic drugs are used for treatment, which are able to suppress anxiety, relieve the severity of fear, emotional stress. Some of them have a positive effect on cognitive processes, improving mental performance.
There are drugs with moderate sedative properties, some of the anxiolytics do not suppress the activity of the nervous system. Nootropics are also used for manifestations of anxiety.
Psychotherapy
The main task of a specialist psychologist or psychiatrist is to determine the psychological cause of such behavior. After exploring the depths of the subconscious, he brings to awareness the cause of anxiety. After that, the question becomes how to deal with this feeling?
The specialist helps to identify a person’s irrational beliefs, forming clear and rational ones from them, allowing you to take a fresh look at your problem. The doctor in the process of work helps a person:
- define the problem;
- formulate the goals of its solution;
- work out solutions;
- talk about how to apply certain solutions;
- evaluate the effectiveness of the chosen solution.
The doctor should not dive into the content of the problem, it is important to pay attention to the thinking and emotional reactions of a person. He needs to explain to the client the importance of changing the way of thinking, to show readiness for changes in life.
With anxiety, active sports, positive communication and good deeds to others help. So a person can remove the symptoms of the disorder, overestimate their actions.
