Why is there a constant feeling of anxiety. The feeling of anxiety and fear for no reason is an anxiety neurosis. What are the fears

When a person is in danger, it is normal to feel fear and anxiety. After all, in this way our body is preparing to act more efficiently - "fight or run away."

But unfortunately, some people tend to experience anxiety either too often or too much. It also happens that manifestations of anxiety and fear appear for no particular reason or for a trifling reason. When anxiety interferes with a normal life, the person is considered to be suffering from an anxiety disorder.

Symptoms of Anxiety Disorders

According to annual statistics, 15-17% of the adult population suffers from some form of anxiety disorder. The most common symptoms are:

Cause of anxiety and fear

Everyday events are often associated with stress. Even such seemingly ordinary things as standing in a car during rush hour, celebrating a birthday, lack of money, living in cramped conditions, overwork at work or conflicts in the family are all stressful. And we are not talking about wars, accidents or diseases.

In order to cope with a stressful situation more effectively, the brain gives a command to our sympathetic nervous system (see figure). It puts the body in a state of excitement, causes the adrenal glands to release the hormone cortisol (and others), increases the heart rate, and causes a number of other changes that we experience as fear or anxiety. This, let's say - "ancient", animal reaction, helped our ancestors to survive in difficult conditions.

When the danger has passed, the parasympathetic nervous system is activated. It normalizes the heart rhythm and other processes, bringing the body to a state of rest.

Normally, these two systems balance each other.

Now imagine that for some reason a failure has occurred. (Detailed analysis of typical causes is presented).

And the sympathetic nervous system begins to get excited, reacting with a feeling of anxiety and fear to such meager stimuli that other people do not even notice ...

People then experience fear and anxiety with or without cause. Sometimes their condition is constant and enduring anxiety. Sometimes they feel agitated or impatient, impaired concentration, problems with sleep.

If such symptoms of anxiety persist long enough, then, according to the DSM-IV, the doctor can make a diagnosis of " generalized anxiety disorder» .

Or another kind of "failure" - when the sympathetic nervous system hyperactivates the body for no particular reason, not constantly and weakly, but in strong bursts. Then they talk about panic attacks and, accordingly, panic disorder. We have written quite a bit about this variety of phobic anxiety disorders elsewhere.

About treating anxiety with medication

Probably, after reading the text above, you will think: well, if my nervous system has been unbalanced, then it needs to be brought back to normal. I'll take a proper pill and everything will be fine! Fortunately, the modern pharmaceutical industry offers a huge selection of products.

Some of the anti-anxiety medications are typical "fuflomycins" that have not even passed normal clinical trials. If someone is helped, then due to the mechanisms of self-hypnosis.

Others - yes, really relieve anxiety. True, not always, not completely and temporarily. We mean serious tranquilizers, in particular, the benzodiazepine series. For example, such as diazepam, gidazepam, xanax.

However, their use is potentially dangerous. First, when people stop taking these medications, the anxiety usually returns. Secondly, these drugs cause a real physical dependence. Thirdly, such a crude way of influencing the brain cannot remain without consequences. Drowsiness, problems with concentration and memory, and depression are common side effects of anxiety medications.

And yet ... How to treat fear and anxiety?

We believe that an effective, and at the same time, gentle for the body way of treating increased anxiety is psychotherapy.

That's just not outdated conversational methods, like psychoanalysis, existential therapy or gestalt. Control studies indicate that these types of psychotherapy give very modest results. And that, at best.

What a difference modern psychotherapeutic methods: EMDR-therapy, cognitive-behavioral psychotherapy, hypnosis, short-term strategic psychotherapy! They can be used to solve many therapeutic problems, for example, to change inadequate attitudes that underlie anxiety. Or teaching clients to “control themselves” in a stressful situation more effectively.

The complex application of these methods in anxiety neurosis is more effective than drug treatment. Judge for yourself:

the probability of a successful result is about 87%! This figure is not only the result of our observations. There are many clinical trials confirming the effectiveness of psychotherapy.

a noticeable improvement in the condition after 2-3 sessions.

short term. In other words, you do not need to go to a psychologist for years, usually 6 to 20 sessions are required. It depends on the degree of neglect of the disorder, as well as other individual characteristics of the person who applied.

How is fear and anxiety treated?

Psychological diagnostics- the main goal of the first meeting of the client and the psychotherapist (sometimes two). Deep psychodiagnostics is what further treatment is based on. Therefore, it must be as accurate as possible, otherwise nothing will work. Here is a checklist for a good diagnosis:

found the real, underlying causes of anxiety;

a clear and rational plan for the treatment of anxiety disorder;

the client fully understands the mechanisms of psychotherapeutic procedures (this alone gives relief, because the end of all suffering is visible!);

you feel sincere interest and care for you (in general, we believe that this condition should be present in the service sector everywhere).

Effective treatment, in our opinion, this is when:

scientifically proven and clinically tested methods of psychotherapy are used;

the work takes place, if possible, without medication, which means that there are no side effects, no contraindications for pregnant and lactating mothers;

the techniques used by the psychologist are safe for the psyche, the patient is reliably protected from repeated psychotrauma (and we are sometimes approached by “victims” of amateurs of all stripes);

the therapist promotes the autonomy and confidence of the client rather than making them dependent on the therapist.

Sustainable result This is the result of intense collaboration between the client and the therapist. Our statistics show that on average 14-16 meetings are needed for this. Sometimes there are people who achieve excellent results in 6-8 meetings. In especially neglected cases, even 20 sessions are not enough. What do we mean by “quality” result?

Sustained psychotherapeutic effect, no relapses. So that it doesn’t turn out the way it often happens when treating anxiety disorders with drugs: you stop taking them - fear and other symptoms return.

There are no residual effects. Let's go back to medication. As a rule, people taking medications still feel anxiety, albeit through a kind of “veil”. From such a "smoldering" state, a fire can flare up. It shouldn't be like that.

A person is reliably protected from possible stresses in the future, which (theoretically) can provoke the appearance of anxiety symptoms. That is, he is trained in self-regulation methods, has high stress tolerance, and is able to properly take care of himself in difficult situations.

Modern people are increasingly living life in tension, they are focused on the negative, they are overcome by a sense of anxiety and anxiety. A lot of unresolved tasks, fatigue, stress - all these factors have become an integral part of life. If internal tension appears occasionally, then it does not pose a health hazard. Otherwise, a constant feeling of anxiety can significantly affect your overall well-being, deprive you of the joy of life and lead to sad consequences. Why do feelings that take us out of balance suddenly appear from somewhere? When does this condition require medical attention? How to deal with mental discomfort?

What is anxiety?

Anxiety is an emotion that has a negative connotation. This is a tedious and exhausting expectation of unpleasant events, danger, fear of the unknown. A person can feel intense excitement almost physically, experiencing discomfort in the solar plexus area. Some are tormented by the feeling of a lump in the throat, others describe it as if their chest is squeezed. Anxiety and restlessness can also manifest as shortness of breath, rapid breathing and accompanied by sweating, nausea and hand tremors. Anxiety is different from fear, although it has some similarities with it. Fear is a reaction to a specific incident, a threat, and anxiety is a fear of an unknown, not yet occurred event. But why should we be afraid of what has not happened and may never happen? Why does anxiety still overtake us, and with it anxiety?

Causes of Anxiety and Worry

Excitement, internal tension and anxiety arise for a number of reasons. "Popular about health" will list them:

1. Approaching a significant event, for example, exams, job interviews. A person worries about the outcome, worries that he will not be able to prove himself properly.

2. Guilt. Often a heavy burden on the soul is the memory of the past - a crime, a bad deed. Guilt gnaws at a person, causing inner anxiety.

3. Negative feelings towards another person can disturb the mental balance. If you experience strong hatred, anger, resentment towards someone, then you will constantly feel heaviness in your chest, excitement and anxiety.

4. Violations in the endocrine and nervous system. In most cases, people experience anxiety due to diseases, for example, one of the symptoms of vegetative-vascular dystonia is panic attacks. In neuroses, patients complain of a constant and irresistible feeling of inner unrest.

5. Mental disorders are a common cause of anxiety.

6. Daily problems. People tend to think ahead of their plans, deeds. Often we worry about our children, parents or friends. This is a normal situation, the main thing is to be able to control our feelings and not allow them to completely take over us.

Why you need to get rid of anxiety?

Constant excitement, tension and anxiety greatly impair the quality of human life. Experiencing psychological discomfort, we are not able to enjoy the present moment, but are focused on pain and fear. In such a state it is difficult to set goals and achieve them, it is impossible to take care of relatives, give them joy, it is impossible to achieve success. In addition, excessive anxiety can lead to the development of the disease - depression, mental disorders and neurosis. How to get rid of internal discomfort?

What to do if you are overcome by anxiety?

If you feel tension, excitement and anxiety, know that there is always a reason for it. To help yourself, you need to find them out. Analyze your thoughts, perhaps you are haunted by resentment or anger, perhaps you have a lot of unfinished business. Try to complete them as much as possible. If you feel guilt or resentment, forgive yourself or the other person. This will help you find peace.

Sometimes the cause of anxiety is nervous disorders or disorders of the endocrine or nervous system, which you may not be aware of. If there are no visible reasons for concern, but there is a heavy burden on the soul, consult a doctor and undergo an examination. If the condition is running and you are periodically subjected to panic attacks, the help of a specialist is extremely important.

Sports will help relieve tension, which often develops into anxiety. Get active and focus on the present. Your life is the most valuable, you can not spend all the precious time given to us on fear and excitement, worrying about what may not happen. Negative thoughts that haunt you affect subsequent events. If all undertakings are accompanied by fear and excitement, then they will not be successful. You are able to cope with anxiety yourself if you communicate more, walk, take time to take care of yourself, find an interesting hobby. If you can't find peace, visit a psychologist. Perhaps somewhere in your subconscious mind, something is preventing you from getting rid of difficult memories or fears.

Anxiety and anxiety is something that cannot be ignored and left to chance. These feelings arise if a person is stressed, has little rest, harbors resentment or negativity towards other people, and also if not everything is in order with health. Try to figure out your reason for this condition and help yourself before the problem develops into something more serious.

Every person since childhood at least once experienced panic and fear for no reason. A strong excitement that has come out of nowhere, a feeling of overwhelming panic cannot be forgotten, it accompanies a person everywhere. People suffering from phobias, bouts of unreasonable fear are well aware of the unpleasant sensations of fainting, trembling of the limbs, the appearance of deafness and "goosebumps" before the eyes, rapid pulse, sudden headache, weakness throughout the body, and nausea.

The reason for this state is easily explained - an unfamiliar environment, new people, anxiety before a speech, exams or an unpleasant serious conversation, fear in the office of a doctor or boss, anxiety and worries about one's life and the lives of loved ones. Causal anxieties and fears are treatable and alleviated by withdrawing from the situation or ending the action that causes discomfort.

There is no reason to panic

Much more difficult is the situation when an anxious feeling of panic and fear arises for no reason. Anxiety is a constant, restless, growing feeling of inexplicable fear that occurs in the absence of danger and threat to human life. Psychologists distinguish 6 types of anxiety disorders:

1. Anxiety attacks. They appear when a person has to go through the same exciting episode or an unpleasant event that has already happened in his life and its outcome is unknown.
2. generalized disorder. A person with this disorder constantly feels that something is about to happen or something is about to happen.
3. Phobias. This is the fear of non-existent objects (monsters, ghosts), the experience of a situation or action (height-flying, water-swimming) that does not actually pose a danger.
4. Obsessive-compulsive disorder. These are obsessive thoughts that an action forgotten by a person can harm someone, endless double-checking of these actions (faucet not closed, iron not turned off), many times repeated actions (washing hands, cleaning).
5. social disorder. Manifested as a very strong shyness (stage fright, crowds).
6. Post-traumatic stress disorder. Constant fear that the events after which the injuries were received or there was a threat to life will happen again.

Interesting! A person cannot name a single reason for his anxiety, but he can explain how he is overcome by a feeling of panic - the imagination gives out a variety of terrible pictures from everything that a person has seen, knows or read.

Panic attacks can be felt physically. A sudden attack of deep anxiety is accompanied by a decrease, vasoconstriction, numbness of the arms and legs, a feeling of unreality of what is happening, confused thoughts, a desire to run away and hide.

There are three distinct types of panic:

• Spontaneous - occurs unexpectedly, without causes and circumstances.
• Situational - appears when a person expects an unpleasant situation or some kind of difficult problem.
• Conditionally situational - manifested as a result of the use of a chemical substance (alcohol, tobacco, drugs).

Sometimes there is no apparent reason. Seizures occur on their own. Anxiety and fear haunt a person, but at these moments of life nothing threatens him, there are no difficult physical and psychological situations. Attacks of anxiety and fear are growing, preventing a person from living, working, communicating and dreaming normally.

The main symptoms of seizures

The constant fear that an anxiety attack will start at the most unexpected moment and in any crowded place (on a bus, in a cafe, in a park, at a workplace) only reinforces a person’s consciousness already destroyed by anxiety.

Physiological changes in a panic attack that warn of an imminent attack:

• cardiopalmus;
• a feeling of anxiety in the thoracic region (bursting in the chest, incomprehensible pain, "lump in the throat");
• drops and jumps in blood pressure;
• development ;
• lack of air;
• fear of imminent death;
• feeling hot or cold, nausea, vomiting, dizziness;
• temporary lack of sharp vision or hearing, impaired coordination;
• loss of consciousness;
• uncontrolled urination.

All this can cause irreparable harm to human health.

Important! Physical disorders such as spontaneous vomiting, debilitating migraine, anorexia or bulimia can become chronic. A person with a broken psyche will not be able to live a full life.

hangover anxiety

A hangover is a headache, unbearably dizzy, there is no way to remember yesterday's events, nausea and vomiting, disgust for what was drunk and eaten yesterday. A person is already accustomed to such a state, and it does not cause any concern, but developing gradually, the problem can develop into a serious psychosis. When a person consumes alcohol in large quantities, there is a malfunction in the circulatory system and the brain does not receive enough blood and oxygen, a similar violation occurs in the spinal cord. This is how vegetovascular dystonia appears.

The symptoms of a disturbing hangover are:

• disorientation;
• memory lapses - a person cannot remember where he is and in what year he lives;
• hallucinations - not understanding whether it is a dream or reality;
• rapid pulse, dizziness;
• sense of anxiety.

In heavily drunken people, in addition to the main symptoms, there is aggression, persecution mania - all this gradually begins to take on a more complex form: delirium tremens and manic-depressive psychosis begin. Chemicals have a destructive effect on the nervous system and brain, pain is so unpleasant that a person thinks about suicide. According to the severity of an anxious hangover, drug treatment is indicated.

anxiety neurosis

Physical and psychological overwork, mild or acute stressful situations are the causes of anxiety neurosis in a person. This disorder often develops into a more complex form of depression or even into a phobia. Therefore, treatment of anxiety neurosis should be started as early as possible.

More women suffer from this disorder, as their hormonal levels are more vulnerable. Symptoms of neurosis:

• sense of anxiety;
• heartbeat;
• dizziness;
• pain in various organs.

Important! Anxiety neurosis affects young people with an unstable psyche, with problems in the endocrine system, women during menopause and hormonal failure, as well as people whose relatives suffered from neurosis or depression.

In the acute period of neurosis, a person experiences a feeling of fear, turning into a panic attack, which can last up to 20 minutes. There is shortness of breath, lack of air, trembling, disorientation, dizziness, fainting. The treatment of anxiety neurosis is to take hormonal drugs.

Depression

A mental disorder in which a person cannot enjoy life, enjoy communication with loved ones, does not want to live, is called depression and can last up to 8 months. Many people are at risk of acquiring this disorder if they have:

• unpleasant events - loss of loved ones, divorce, problems at work, absence of friends and family, financial problems, ill health or stress;
• psychological trauma;
• relatives suffering from depression;
• injuries received in childhood;
• self-prescribed medications taken;
• drug use (alcohol and amphetamines);
• a head injury in the past;
• various episodes of depression;
• chronic conditions (diabetes, chronic lung disease and cardiovascular disease).

Important! If a person has symptoms such as lack of mood, depression, apathy, independent of circumstances, lack of interest in any activity, a pronounced lack of strength and desire, fatigue, then the diagnosis is obvious.

A person suffering from a depressive disorder is pessimistic, aggressive, anxious, constantly feeling guilty, unable to concentrate, has impaired appetite, insomnia, and thoughts of suicide.

Prolonged failure to detect depression can lead a person to use alcohol or other substances, which will significantly affect his health, life and the lives of his loved ones.

Such different phobias

A person suffering from anxiety disorders, experiencing anxiety, is on the verge of a transition to a more serious neurotic and mental illness. If fear is a fear of something real (animals, events, people, circumstances, objects), then a phobia is a disease of a sick imagination when fear and its consequences are invented. A person suffering from a phobia constantly sees objects or waits for situations that are unpleasant and frightening to him, which explains the attacks of causeless fear. Having thought up and twisted danger and threat in his mind, a person begins to experience a feeling of severe anxiety, panic begins, asthma attacks, hands sweat, legs become wadded, fainting, loss of consciousness.

The types of phobias are very different and are classified according to the expression of fear:

• social phobia - fear of being the center of attention;
• Agoraphobia is the fear of being helpless.

Phobias related to objects, objects or actions:

• animals or insects - fear of dogs, spiders, flies;
• situations - fear of being alone with yourself, with foreigners;
• natural forces - fear of water, light, mountains, fire;
• health - fear of doctors, blood, microorganisms;
• states and actions - fear of talking, walking, flying;
• objects - fear of computers, glass, wood.

Attacks of anxiety and anxiety in a person can be caused by an exemplary situation seen in the cinema or in the theater, from which he once in reality received a mental trauma. Often there are attacks of unreasonable fear due to the play of imagination, which gave out terrible pictures of the fears and phobias of a person, causing a panic attack.

Watch this video with a useful exercise "How to get rid of fear and anxiety":

Diagnosis established

A person lives in a constant restless state, which is aggravated by causeless fear, and anxiety attacks become frequent and long, he is diagnosed with "". Such a diagnosis is indicated by the presence of at least four recurring symptoms:

• rapid pulse;
• hot rapid breathing;
• asthma attacks;
• stomach ache;
• feeling of "not your body";
• fear of death;
• fear of going crazy
• chills or sweating;
• pain in the chest;
• fainting.

Self help and medical help

Specialists in the field of psychology (for example, psychologist Nikita Valerievich Baturin) will help to find out in a timely manner the causes of anxiety, which is why panic attacks occur, and also find out how to treat a particular phobia and get rid of bouts of causeless fear.

Different types of therapy that a specialist conducts can be prescribed:

• body-oriented psychotherapy;
• psychoanalysis;
• neurolinguistic programming;
• systemic family psychotherapy;

In addition to medication, you can try to prevent or alleviate anxiety on your own. It could be:

• - breathe with your stomach or inflate a balloon;
• taking a contrast shower;
• distracting count of objects in the room or outside the window;
• taking herbal tinctures;
• playing sports or hobbies;
• walks in the open air.

Relatives, family, and friends of the person with the disorder can be of great help in identifying the problem. By talking to a person, you can learn much faster and more about his illness, he himself may never tell about his fears and anxieties.

Supporting relatives and friends with a kind word and deed, following simple rules during periods of panic attacks and anxiety, regular visits to specialists and the systematic implementation of their recommendations - all this contributes to the speedy relief of existing disorders and complete release from them.

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."

Fear is a way to save your life. It is for this purpose that the ability to be afraid is inherent in every living being at the level of instinct. But people, educated and fantasizing creatures, turned this instinct outward and turned it into a habit.

Regular and unreasonable anxiety is most often experienced by nervous, impressionable, creative, hypochondriacal natures, as well as people with vegetative-vascular dystonia and psychological trauma from childhood. But "goes" for such an unreasonable fear is usually VSDshnikov.

Reasons you can't see

“Again twisted his fantasies? Again inventing fears for no reason? - these questions can be asked by a person who himself only yesterday was worried about a public speaking or an interview with a new employer. Of course, he considers his own fear justified and adequate - he was worried about his work, about his reputation, about the future, after all.

Although, from the point of view of nature, any anxiety that has no connection with life-threatening factors is anxiety without a cause. But just at the very bottom of the soul of the VVDshnik lives a real animal fear for his own life, which does not let go day or night. But voicing your anxiety means once again running into a wall of misunderstanding and irritation. If relatives already believe that this feeling of anxiety appeared for no reason, out of the blue, then what can we say about doctors?

Such an attitude of others forces the VSDshnik to hush up inner experiences, remaining alone with them. Meanwhile, anxiety eats away from the inside all the positive, all hopes and dreams. While a person is accused of infantilism and spinelessness, irreversible changes begin to occur in the cortex of his brain.

The brain is overgrown with new neural structures that “process” fears and muffle them. So the body itself tries to fight the negative pathological state of anxiety. But this struggle is unequal, and it always ends for a person with deep mental disorders or lifelong depression. But why do people with VVD continue to struggle to squeeze into someone else's framework of "normality", exacerbating their condition?

Anxiety has baby eyes

Almost every VSD student experienced his first anxiety and panic attacks at school age, when the functions of his central nervous system were formed and the hormonal background was laid. It was then that the teenager for the first time so clearly felt what he mistakenly took for the "touch of death" - a jump in blood pressure, an adrenaline rush, wild panic and despair. This imprint remained on the psyche forever. As the person grew, so did the anxiety grow with him, regularly feeding on new panic attacks or surrounding death events.

The feeling of anxiety and anxiety without a reason does not arise. Never. The only reason that determines the anxiety of the VVDshnik is the immense, huge, hidden fear of death, which the patient has carried through for many years and is ready to carry on. He will hide him so that his family and friends will consider him "normal" and love him as before. And this desire to hide fear also has its own reason - it comes from deep childhood.

To justify the love of parents at all costs, to comply with their scenario, not to provoke scandals at home - this is the attitude that a preschooler who is brought up in a tense home atmosphere remembers. All the crushed negativity and fear falls on the psyche in a thick layer, a kind of swamp is formed, which draws in all the other mental troubles. And most often it is in this swamp that the first panic attack gets stuck, and after it - everything that the VSDshnik transfers from childhood to his adult life. And the familiar cycle begins:

• The feeling of anxiety and restlessness for no reason before going to bed provokes insomnia, forcing you to constantly take sedative drops or sleeping pills.
• A person feels inferior, sick, vitality decreases, the flight of fantasies takes him to the "country of unknown lethal diseases."
• The patient, not feeling support from relatives and doctors, tries to find answers to questions himself: he surfs medical forums, reads a lot of terrible information, turns into a hypochondriac.
• Anxiety is growing exponentially, taking on new, more serious forms.

Life is today!

A person may blame his or her dystonia on a “bad childhood,” authoritarian parents, or incompetent doctors for a long time. Sometimes ASD people even benefit from their state of anxiety! After all, you can blame all your failures, laziness and irresponsibility on this “ailment” and even expect that you will be pitied and everything will be done for you. But is it great?