Anxiety, fear, worry… How to get rid of them? How to get rid of anxiety, fear and anxiety.

Everyone experiences anxiety or fear from time to time. This is normal, but only if fear and anxiety do not follow too often and for any reason. In this case, a person cannot lead a normal life, because negative emotions do not allow him to live in peace. Let's see what needs to be done to get rid of fear and anxiety, and what psychologists say about this.

Anxiety and fear are natural emotions that nature has given to man. In a difficult situation, they help him by mobilizing physical and mental resources, and in a moment of danger they can even save his life.

But in some people, these negative states appear as if for no reason. In fact, there is a reason, it's just hidden deep in the subconscious. For example, people who have experienced severe hardship or severe shocks begin to fear that a similar situation may repeat itself in the future.

Pessimists are also often anxious and afraid. A negative outlook on life makes a person expect a bad outcome of almost any event. And if this really happens, the pessimist is even more established in the correctness of his way of thinking, thereby strengthening his tendency to negative experiences.

Symptoms of anxiety and fear

When a person begins to worry or be afraid of something, he experiences not only negative emotions, but also certain physiological reactions. His muscles tighten, his heart rate and pulse quicken, there is a feeling of chills and lack of air in his chest. Hands begin to tremble, sweating intensifies. At the same time, obsessive thoughts swarm in the head, the imagination draws all sorts of unpleasant pictures, reinforcing the feeling of anxiety.

It is often difficult for a person to determine exactly what emotions he is experiencing. Anxiety is characterized by an unpleasant painful feeling in the chest, in the region of the heart, the expectation of trouble. Fear leads to a state of panic, in which a person turns off rational thinking. He cannot calmly sit down and analyze the situation, he is simply afraid and panicking.

If experiences do not leave a person for a long time, his appetite worsens or completely disappears, sleep becomes superficial and intermittent, he wakes up at night and cannot fall asleep for a long time. Some people, on the contrary, increase their appetite, and they try to "seize" their negative emotions.

The state of chronic stress takes away strength, so a person feels exhausted and tired. All this cannot but affect his life. If you do not get rid of the feeling of fear and anxiety in a timely manner, there is a danger that they will develop into a real mental disorder. Therefore, psychologists advise learning to cope with negative experiences on your own.

Ways to deal with fear and anxiety

Almost every person is able to overcome fears and anxiety, negative emotions and experiences. This is not as difficult as it might seem at first glance. You just need to set a goal and follow the advice of psychologists. So, let's look at the most effective recommendations of specialists that can be applied at home.

• Find the reason for your feelings. If you want to get rid of anxiety and worry, be sure to find their cause. Think about the exact situation that scares you. Maybe you're afraid of heights, crowds, talking to strangers, or speaking in front of an audience. Remember when your fear first manifested itself, in what situation it happened.
• Don't hide from your fear, don't deny it. If you honestly acknowledge his presence in your life, it will become easier to deal with him.
• Learn to relax. Anxious states make you be in constant tension, take away energy and strength. Therefore, it is very important to learn how to relax. To do this, you can use any method: a warm bath, a walk in the park, an evening run in the fresh air, yoga or meditation, breathing exercises, listening to pleasant, soothing music. Try to distract yourself from the experiences that torment you and give yourself up to the chosen occupation.
• Discuss your fears with a loved one. There is nothing better than talking about your worries to someone you trust. This may be a close relative or friend to whom you can open your soul. Tell what worries and worries you and listen to the opinion of the interlocutor. Very often, after such a conversation, a person begins to treat his problem more calmly, and feelings lose their sharpness.
• Put your thoughts on paper. If you don't have someone you can trust, don't despair. Keep a diary and write down all your negative experiences. So it will be easier for you to understand yourself and understand what exactly worries you and in what situations fear manifests itself most strongly.
• Laugh and smile more often. Bring more humor into your life. Watch comedies or humorous shows, read jokes, search the Internet for various funny jokes. It's good to do this with friends. So you can laugh a lot, relieve stress and forget about your worries for a while.
• Don't sit idle. When a person is not busy with anything, negative experiences begin to attack him, and gloomy thoughts spin in his head and do not allow him to relax. The best thing to do in a situation like this is to get busy. Do whatever you want: clean the apartment, cook a delicious dinner, pay attention to your husband or wife, play with your child, go to the store.
• Set aside time for fear and anxiety. Most likely, you will not be able to constantly keep your experiences under control. This is not necessary. Set aside 20-30 minutes a day for them. At this time, let your imagination paint the most terrible pictures. Give free rein to your anxiety, give in to it completely. Don't analyze your emotions, just experience them. When the allotted time is over, return to your normal activities. If anxiety begins to overcome you during the day, simply write down the thoughts that disturb you on paper, and in the allotted time you can worry.
• Don't dwell on the past. If you have had unpleasant situations in the past that caused inner fear or anxiety, your thoughts may often return to these events. Don't let them. The past has already passed and it is not at all a fact that the negative scenario will repeat itself again. Relax, calm your nerves and live in the moment.
• Get into visualization. As soon as your imagination begins to draw scary pictures of possible events for you, immediately, by an effort of will, switch it to a positive direction. Brightly and in detail imagine the most successful outcome of the situation that worries you. Visualize until you feel that the anxiety has left you or at least significantly decreased. Psychologists and esotericists claim that regular positive visualization can influence life circumstances, turning them in the desired direction.
• Don't plan ahead. Usually, before an important event, people think over their every step, rehearse actions and words. If you are very anxious, then let your actions be spontaneous. Very often they turn out to be much more effective than planned. Trust the situation and act according to the circumstances.
• Don't feed your fears. If you have a tendency to worry too much, try to read or watch news, crime reports and other information on TV as little as possible, which will only exacerbate existing fears and create fertile ground for the emergence of new ones.
• Change your eating habits. Some foods that you eat tend to exacerbate anxiety. This includes tea, coffee and alcohol. Reduce the amount of these foods in your diet or eliminate them altogether. By the way, an excessive passion for sweets also increases anxiety, because with an increase in blood sugar, a person has an unreasonable feeling of anxiety.
• Communicate with people. If you feel that you are beginning to be overwhelmed by anxiety, do not sit alone. Go to a crowded place - cinema, theater, concert or exhibition. Meet your friends more often. Give preference to live communication, but if this is not possible, do not neglect talking on the phone, Skype, correspondence on the Internet.
• Use affirmations, mantras, mudras. In esoteric literature, you can find many effective means to combat negative experiences. One of the most popular are Sytin's moods. You can use ready-made texts or create your own based on them.

Helping a Psychologist to Deal with Anxiety

If you've tried all of the above methods of dealing with anxiety, but have not achieved anything, don't get discouraged. It is better to seek help from a psychologist or psychotherapist.

Often the roots of increased anxiety lie so deep in the subconscious that a person cannot find them on his own. The task of a psychologist is to help a person understand the causes of fear, remove them from the subconscious and teach him to overcome anxiety.

Some people are embarrassed to seek help from a psychologist. Do not do this. After all, you are not shy about a therapist or dentist, and a psychologist is the same specialist, only in the field of mental, not bodily problems. He will help you deal with your fears and give useful recommendations.

If you can't manage your anxiety, ask your therapist to prescribe anti-anxiety medication for you. You can also use folk remedies. Drink decoctions of medicinal herbs that have a sedative effect. This includes mint, lemon balm, valerian root, motherwort, chamomile.

Overcoming fears and anxiety - a step to victory

If you have anxiety or fear, don't be ashamed of it. Many people are afraid of something, but most of them try to overcome and remove their fears and, as a rule, they manage to win. Try it too.

Remember that negative emotions such as anxiety and fear can be turned into a positive direction by making them work for you. Many famous people have achieved success in life precisely because of their fear, which mobilized them, forcing them to work and go to new heights.

Doctors, scientists, athletes, poets, writers, artists and representatives of many other professions were afraid of being unrecognized, they were afraid of defeat and ridicule from other people, and these experiences helped them overcome difficulties and go towards their goal, making every effort to achieve it.

As you can see, anxiety and fear can be turned from enemies into your allies. Work on yourself, and you will definitely cope with your negative experiences.

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 organism 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."

Inexplicable fear, tension, anxiety for no reason periodically occur in many people. An explanation for unreasonable anxiety can be chronic fatigue, constant stress, previous or progressive diseases. At the same time, a person feels that he is in danger, but does not understand what is happening to him.

Why anxiety appears in the soul for no reason

Feelings of anxiety and danger are not always pathological mental states. Every adult has at least once experienced nervous excitement and anxiety in a situation where it is not possible to cope with a problem that has arisen or in anticipation of a difficult conversation. Once these issues are resolved, the anxiety goes away. But pathological causeless fear appears regardless of external stimuli, it is not caused by real problems, but arises on its own.

Anxiety for no reason overwhelms when a person gives freedom to his own imagination: it, as a rule, paints the most terrible pictures. At these moments, a person feels helpless, emotionally and physically exhausted, in connection with this, health may be shaken, and the individual will fall ill. Depending on the symptoms (signs), there are several mental pathologies that are characterized by increased anxiety.

Panic attack

An attack of a panic attack, as a rule, overtakes a person in a crowded place (public transport, institution building, large store). There are no visible reasons for the occurrence of this condition, since at this moment nothing threatens the life or health of a person. The average age of those suffering from anxiety for no reason is 20-30 years. Statistics show that women are more likely to experience unreasonable panic.

A possible cause of unreasonable anxiety, according to doctors, may be a person's prolonged exposure to a situation of a psycho-traumatic nature, but single severe stressful situations are not excluded. A great influence on the predisposition to panic attacks has a heredity, a person's temperament, his personality traits and the balance of hormones. In addition, anxiety and fear for no reason often manifest themselves against the background of diseases of the internal organs of a person. Features of the feeling of panic:

1. Spontaneous panic. Occurs suddenly, without auxiliary circumstances.
2. situational panic. Appears against the background of experiences due to the onset of a traumatic situation or as a result of a person’s expectation of some kind of problem.
3. Conditional panic. It manifests itself under the influence of a biological or chemical stimulant (alcohol, hormonal imbalance).

The following are the most common symptoms of a panic attack:

• tachycardia (rapid heartbeat);
• feeling of anxiety in the chest (bursting, pain inside the sternum);
• "lump in the throat";
• increased blood pressure;
• development of VVD (vegetovascular dystonia);
• lack of air;
• fear of death;
• hot/cold flushes;
• nausea, vomiting;
• dizziness;
• derealization;
• impaired vision or hearing, coordination;
• loss of consciousness;
• spontaneous urination.

anxiety neurosis

This is a disorder of the psyche and nervous system, the main symptom of which is anxiety. With the development of anxiety neurosis, physiological symptoms are diagnosed that are associated with a malfunction of the autonomic system. Periodically there is an increase in anxiety, sometimes accompanied by panic attacks. An anxiety disorder, as a rule, develops as a result of prolonged mental overload or one severe stress. The disease has the following symptoms:

• feeling of anxiety for no reason (a person is worried about trifles);
• intrusive thoughts;
• fear;
• depression;
• sleep disorders;
• hypochondria;
• migraine;
• tachycardia;
• dizziness;
• nausea, digestive problems.

An anxiety syndrome does not always manifest itself as an independent disease; it often accompanies depression, phobic neurosis, and schizophrenia. This mental illness quickly develops into a chronic form, and the symptoms become permanent. Periodically, a person experiences exacerbations, in which panic attacks, irritability, tearfulness appear. A constant feeling of anxiety can turn into other forms of disorders - hypochondria, obsessive-compulsive disorder.

hangover anxiety

When drinking alcohol, intoxication of the body occurs, all organs begin to fight this condition. First, the nervous system takes over - at this time intoxication sets in, which is characterized by mood swings. After that, a hangover syndrome begins, in which all systems of the human body fight alcohol. Hangover anxiety symptoms include:

• dizziness;
• frequent change of emotions;
• nausea, abdominal discomfort;
• hallucinations;
• jumps in blood pressure;
• arrhythmia;
• alternation of heat and cold;
• causeless fear;
• despair;
• memory losses.

Depression

This disease can manifest itself in a person of any age and social group. As a rule, depression develops after some traumatic situation or stress. Mental illness can be triggered by the severe experience of failure. Emotional upheavals can lead to a depressive disorder: the death of a loved one, divorce, a serious illness. Sometimes depression appears for no reason. Scientists believe that in such cases, the causative agent is neurochemical processes - a failure of the metabolic process of hormones that affect the emotional state of a person.

Manifestations of depression can be different. The disease can be suspected with the following symptoms:

• frequent feeling of anxiety for no apparent reason;
• unwillingness to do the usual work (apathy);
• sadness;
• chronic fatigue;
• decrease in self-esteem;
• indifference to other people;
• difficulty concentrating;
• unwillingness to communicate;
• difficulty in making decisions.

How to get rid of worry and anxiety

Everyone experiences anxiety and fear from time to time. If at the same time it becomes difficult for you to overcome these conditions or they differ in duration, which interferes with work or personal life, you should contact a specialist. Signs that you should not delay going to the doctor:

• you sometimes have panic attacks for no reason;
• you feel an inexplicable fear;
• during anxiety, he catches his breath, jumps up pressure, dizziness appears.

With medication for fear and anxiety

A doctor for the treatment of anxiety, getting rid of a feeling of fear that occurs for no reason, may prescribe a course of drug therapy. However, taking drugs is most effective when combined with psychotherapy. It is not advisable to treat anxiety and fear exclusively with drugs. Compared to people using mixed therapy, patients who only take pills are more likely to relapse.

The initial stage of mental illness is usually treated with mild antidepressants. If the doctor notices a positive effect, then maintenance therapy is prescribed lasting from six months to 12 months. Types of drugs, doses and time of admission (in the morning or at night) are prescribed exclusively for each patient individually. In severe cases of the disease, pills for anxiety and fear are not suitable, so the patient is placed in a hospital where antipsychotics, antidepressants and insulin are injected.

Among the drugs that have a tranquilizing effect, but are dispensed in pharmacies without a doctor's prescription, include:

1. "Novo-passit". Take 1 tablet three times a day, the duration of the course of treatment for causeless anxiety is prescribed by a doctor.
2. "Valerian". 2 tablets are taken daily. The course is 2-3 weeks.
3. "Grandaxin". Drink as prescribed by a doctor, 1-2 tablets three times a day. The duration of treatment is determined depending on the patient's condition and the clinical picture.
4. "Persen". The drug is taken 2-3 times a day, 2-3 tablets. Treatment of causeless anxiety, feelings of panic, anxiety, fear lasts no more than 6-8 weeks.

Through psychotherapy for anxiety disorders

An effective way to treat unreasonable anxiety and panic attacks is cognitive-behavioral therapy. It aims to transform unwanted behavior. As a rule, it is possible to cure a mental disorder in 5-20 sessions with a specialist. The doctor, after conducting diagnostic tests and passing tests by the patient, helps a person to remove negative thought patterns, irrational beliefs that fuel the emerging feeling of anxiety.

The cognitive method of psychotherapy focuses on the patient's cognition and thinking, and not just on his behavior. In therapy, a person struggles with their fears in a controlled, safe environment. Through repeated immersion in a situation that causes fear in the patient, he gains more and more control over what is happening. A direct look at the problem (fear) does not cause damage, on the contrary, feelings of anxiety and anxiety are gradually leveled.

Features of treatment

Feelings of anxiety are perfectly treatable. The same applies to fear for no reason, and it is possible to achieve positive results in a short time. Among the most effective techniques that can remove anxiety disorders include: hypnosis, progressive desensitization, confrontation, behavioral therapy, physical rehabilitation. The specialist chooses the choice of treatment based on the type and severity of the mental disorder.

generalized anxiety disorder

If in phobias fear is associated with a specific object, then anxiety in generalized anxiety disorder (GAD) captures all aspects of life. It is not as strong as during panic attacks, but is longer, and therefore more painful and more difficult to endure. This mental disorder is treated in several ways:

1. Cognitive-behavioral psychotherapy. This technique is considered the most effective for the treatment of causeless feelings of anxiety in GAD.
2. Exposure and prevention of reactions. The method is based on the principle of living anxiety, that is, a person completely succumbs to fear without trying to overcome it. For example, the patient tends to get nervous when someone from the family is delayed, imagining the worst that could happen (a loved one had an accident, he was overtaken by a heart attack). Instead of worrying, the patient should give in to panic, experience fear to the fullest. Over time, the symptom will become less intense or disappear altogether.

Panic attacks and anxiety

Treatment of anxiety that occurs without fear causes can be carried out by taking medications - tranquilizers. With their help, symptoms are quickly eliminated, including sleep disturbance, mood swings. However, these drugs have an impressive list of side effects. There is another group of drugs for mental disorders such as feelings of unreasonable anxiety and panic. These funds are not potent, they are based on medicinal herbs: chamomile, motherwort, birch leaves, valerian.

Drug therapy is not advanced, since psychotherapy is recognized as more effective in combating anxiety. At the appointment with a specialist, the patient finds out what exactly is happening to him, because of which the problems began (causes of fear, anxiety, panic). After that, the doctor selects suitable methods of treating a mental disorder. As a rule, therapy includes drugs that eliminate the symptoms of panic attacks, anxiety (pills) and a course of psychotherapeutic treatment.

Video: how to deal with unexplained anxiety and anxiety

How to get rid of fear is a question that worries many who feel the influence of all kinds of phobias and negative mental states associated with them. The article gives a description of the ways, techniques and techniques that help overcome fears.

When dwelling on the features of the psychology of phobias, it is necessary to focus on the factors that distinguish them from fears as ordinary emotional manifestations of a person:

• intensity: in phobias, it is significant in size (from increased emotional excitement to all-consuming horror) and is tied to specific thoughts, circumstances and objects;
• stability: phobias are permanent and do not go away spontaneously;
• groundlessness: phobias are characterized by groundless, groundless experiences and anxieties at the level of expectations;
• life restrictions: fear is overcome and a person can do without daily restrictions, with phobias, an individual necessarily has a tendency not to be a participant in certain events and situations.

Phobias have a pronounced biopsychosocial nature. It is the joint causes - from the point of view of biological, psychological and social foundations, that determine the emergence and existence of phobias.

Influence and role

Describing experiences with a phobia, it should be said that it is not the individual who controls his state (fear), but vice versa - fear controls the personality of a person.

All behavioral manifestations, every act or decision of a person become dependent on a phobia:

1. The individual suffers from obsessive thoughts that traumatize his mental state. Meeting with the object of fear, emotions are experienced with extremely negative manifestations, up to thoughts of death or a feeling of a state of loss of the ability to think rationally.
2. The self-preservation instinct takes on hypertrophied forms - danger is seen where it really does not exist, as a result, a person is even inclined to fall into a stupor - a special physical and mental state of the body when external stimuli do not produce a proper response.
3. The perniciousness of the impact of fear on a person is that he can transform - fear changes its form, but retains its general image. It's like a well-recognized melody - we identify it, even if we hear it in a fake performance. So is a phobia - even the small details that are associated with it can knock a person out of the usual course of life.

How to get rid of fear

Methods, techniques and technologies that help reduce the paralyzing and discouraging effect of phobias help to get rid of fear and anxiety.

Phobia coping specialists insist on the proposition that a person who has been “learned” to be afraid (due to social influence, psychological trauma in childhood and later in life) must also systematically and persistently “learn not to be afraid”.

Methods

The most common methods for releasing fears are as follows:

1. Overcoming fear with constant action, single and successive steps. We are talking about the gradual work on the phobia, which contributes to the "addiction" to fear. If a person is afraid of heights and is horrified at the mere thought of air travel, it is necessary to adapt to the height: any minimal step will help this - climb to the 6th floor and carefully look out the window (observing safety rules, of course!). Gradually increasing such a "load", the individual will be able to change his reaction to the height.
2. Reducing the "value" of the object of fear. In the mind of a person with a phobia, there is an excessive significance of the object of anxieties and experiences. This state of affairs forces a lot of moral energy to be spent where it should not be done. A thorough, detailed (in detail) analysis of the object of fear and an attempt to simplify your attitude towards it will help to gain confidence.
3. Spontaneity in actions, decisions and actions. Preliminary experiences contribute to a person’s uncertainty: the situation has not yet arrived, and the individual has already experienced a range of negative feelings about the negative development of events, expectations to experience fear again. You should not pre-play the upcoming actions in your head - this only arouses anxiety and fear, it is more important to have a canvas of thoughts, but not to succumb to thoughts “how scary it will be”, but to act arbitrarily and instinctively, only reacting to the situation here and now.
4. A vivid example from life- the best guide for getting rid of fear. An example of the behavior of a self-confident and experienced person in similar exciting circumstances helps to overcome your inner fear, anxiety and fear. Here, the internal restriction (barrier of uncertainty) is removed - the stimulus of fear. It turns out that in such situations you can behave easily, naturally and confidently, without any fear. Here, the formed complexes, patterns and stereotypes of the behavior of a person with a phobia are overcome.
5. Relaxation– both physical and mental. The feeling of panic that is characteristic of the experience of many phobias concerns not only mental properties, but also applies to physiology. Muscle tightness causes a person to contract mentally. When the body relaxes, the mind also relaxes. This relationship also works in the opposite direction. The best option is to avoid tension in the body, to maintain relative relaxation. Then the mental capabilities of a person will also allow you to fight fears.
6. Method of Understanding. It implies the ability to analyze and realize one's own "pros" and "cons" that exist inside each person when assessing a situation or life in general. We are talking about the actual fear of acting if there is no deep confidence that the individual really needs it. It is important to understand what motivates or does not suit a person more - the fear of experiencing fear again or the fear of not coping with it if you resist. Weighing the positives and negatives will allow you to make informed decisions.
7. self-knowledge method. Studying his own capabilities and limitations, a person finds support in himself. Such objectivity makes it possible to overcome suspiciousness and unfounded self-esteem, and makes it possible to resist unfounded fears.

Techniques

Fear that arises outside the instinct of self-preservation is considered far-fetched and pathological, gives rise to depression and stress.

There are several techniques to avoid such contrivedness:

• turning off negative thinking- involves overcoming obsession with the negative: the “knife switch” technique - one mentally imagines an obsessive fear in the form of a knife switch and abruptly turns off with a jerk down (once - and there is none, the main thing is to present it vividly and in detail);
• easy way to avoid fear– breathing: “we inhale courage and exhale fear”, the technique is based on the dependence of the physiological manifestations of fear (rapid heartbeat, shortness of breath, sweating) from rationally organized soothing breathing (inhalation - slight delay - exhalation, exceeding the inhalation time by 2 times);

• action in response to anxiety and excitement: in the case when a person undertakes to do what he fears, a special energy force arises - a drive, it is under its influence that a person can realize himself on the path of overcoming fear (an individual is afraid of an audience - one must undertake to speak to it at any opportunity);
• expel like like: you can scare fear yourself - the technique is based on the fact that a person independently causes physiological reactions accompanying fear (rapid breathing, increased heartbeat), thereby destroying the holistic image of the fear reaction, emotions are more conscious and controlled;
• play a role: a person’s subconscious attitudes regarding fear can be overcome by playing the role of a confident person - the shoulders are straightened, the “posture of the emperor” is adopted, the chin is raised high, a smile is on the lips; if you hold this physiological state in yourself for a few seconds, then the brain will respond to the actions of the body and the fear will go away.

We consolidate success

It is possible to overcome fear quickly and forever only with constant work on oneself and one's personality. It is important to constantly work on your own self-esteem:

1. Every single victory is recorded - even small and seemingly insignificant ones.
2. The causes of failures are analyzed and based on the results of the analysis, a scenario for achieving success is compiled.
3. The creation of self-support will significantly affect the situation in the fight against phobias. It can be faith in science and explanations of all its phenomena. Or faith in higher powers that will not leave and will always help. The main thing is confidence in a positive outcome and hope for a favorable result with the maximum use of one's own capabilities.
4. Orientation to positive emotions. Love for a loved one helps - for the sake of it, a lot is overcome. Smiles from the heart and compliments to others will also allow you to feel positive in return.

Video: 3 ways to get rid of fear