How to quickly get rid of fear. How to get rid of fear and anxiety - advice on psychology. Sometimes, to get a certain result, it is very effective to admit the existence of a problem.

One person was invited to speak at a banquet. He was in a panic, because he would have to speak in front of a crowd of thousands. But man overcame his fear by a combination of mental preparation and self-hypnosis. For several nights he sat in a chair for five minutes and said to himself slowly, quietly and positively: "I am going to conquer this fear. I am now overcoming it. I speak with confidence. I am relaxed and at peace."

After a short self-talk, the person began to notice how confident he felt about public speaking. Using hypnosis, self-hypnosis and self-talk, the man conquered his cowardice and eradicated it from his mind. In this article, we will tell you how to remove fear from the subconscious.

Why does this technique work?

The mind is always open to suggestions and can control them. When you calm your mind and relax, thoughts begin to sink deep into the subconscious. While your mind is receptive to ideas, a home self-hypnosis session can have a powerful effect on your thought patterns and beliefs.

Thus, a person sows positive seeds (thoughts) into the subconscious, where they grow and multiply. As a result, a person becomes balanced, serene, calm and self-confident.

Man's greatest enemy is fear

It is said that fear is the greatest enemy of mankind. Fear of failure, illness, bad human relationships. Millions of people fear the past, the future, old age, insanity, death.

Fear is just a thought that arises in your mind. So really, when you are afraid, you are afraid of your own thoughts. So how to remove the feeling of anxiety and fear? How to start living differently?

All worries and worries are only in your head.

A little boy can be paralyzed with fear when told that the monster under the bed will take him away. But when the father turns on the light and shows the son that there is no one in the room, the child is freed from this obsessive thought and, accordingly, from fear. The fear in the boy's mind was as real as if there really was a monster living there. However, his father freed his mind from false thought. What the child feared did not exist. Likewise, most of your fears have no basis in reality. They are simply a collection of sinister, swollen shadows that have no physical form or proof.

We will tell you how to remove fear, but you will have to try hard for this - learn to control your thoughts and fear. But only in this way it will be possible to cope with this feeling, however, as well as with anxiety and anxiety. Let's find out what are the most popular and common fears that a person can have that you can deal with on your own:

Fear of public speaking, stage

Let's find out how to remove the fear of the public. To do this, we will introduce you to an entertaining story.

The young lady was invited to audition. She was looking forward to the interview. However, on three previous occasions she had failed due to stage fright. The girl had an incredibly beautiful voice, but she was sure that when it was her turn to speak in front of the jury, she would absorb fear and she would not cope.

The subconscious accepted this challenge and did as she asked. In the previous three auditions, the girl sang the wrong notes, and eventually she broke down and started crying. What the young lady thought about before each performance was involuntary autosuggestion.

But the girl was able to overcome her stage fright. Three times a day, she isolated herself in a room, sat comfortably in a chair, relaxed her body, and closed her eyes. The girl calmed her mind to the best of her ability. She neutralized the suggestion of fear by talking to herself: "I sing beautifully. I am balanced, serene, confident and calm." Immediately after that, her stage fright began to gradually decrease.

Fear of failure

If you want to learn how to remove fears from your head, then be prepared for a long work on yourself. It doesn't matter where these fearful thoughts come from - from childhood, from upbringing or from the environment, but now that you have realized your weaknesses, it's time to eradicate them. Let's learn how to remove the fear of failure using the example of students.

Many students face a problem during exams. When it is their turn to tell the ticket, most of the students simply forget all the information received during their studies. But immediately after the exams, they remember the answers and regret that they could not tell their teacher.

The thing is that such students unconsciously project their failure because they are not confident in their abilities. They wait in advance when they make a mistake, and after that they simply shrug their shoulders, saying: "I knew that it would be so. I am not worthy of good grades."

Every night and morning, imagine that the closest person congratulates you on receiving a diploma. Hold an imaginary paper in your hands, thank those around you for their support. Start contemplating happiness - it will have a good effect on you. Then you will go to each session with the thought that a diploma, a good career, and academic success are worthy of your person.

Normal and abnormal fear

Man is born with only two fears: fear of falling and noise. It is connected with natural intuition as a means of self-preservation. Normal fear is quite natural. You hear a car driving down the road and you step back so it doesn't hit you - that's survival. All other fears are transmitted from parents, relatives, teachers, and all those who somehow influenced you at an early age.

abnormal fear

Abnormal fear occurs when a person launches it into the imagination, and he, in turn, creates real chaos. For example, one woman was invited to travel the world by plane. She began to cut out all reports of disasters from the newspaper, imagining herself falling into the ocean, breaking on the ground. This is not a normal fear. The woman insisted that the accident must happen.

Another example of abnormal fear. One prosperous businessman, successful and promising, often projected a mental movie in his head where he becomes bankrupt and poor. This continued until the person sank into a deep depression. The businessman's fear was accompanied by such phrases as "Our wealth cannot last long", "I am sure that we will go bankrupt". In the end, this man's business began to fade away, and he slowly but surely walked towards the fact that all his fears began to come true.

Fear of poverty

Many are wondering how to remove the fear of poverty. This fear is very common these days. People see massive unemployment, financial loss during housing crises, a slowdown in the economy. But don't let your worst fears create the very reality you hope to avoid.

Fear of poverty can become an obsession and affect many aspects of your life, including your relationships with family members and friends. So how to remove anxiety and fear from the subconscious? Redirect your thoughts towards prosperity, conduct a self-hypnosis session to overcome the fear of poverty. Such fear sometimes does not overwhelm people because they are stupid or ignorant. But you know what's going on in the world. You are aware of the economic situation.

There are people who are afraid that something terrible will happen to their children or that a terrible catastrophe will befall them. When they read about an epidemic or a rare disease, they live in fear of catching that virus. And some even imagine that they are already suffering from this deadly disease. All this is an abnormal fear.

A few steps to get on the free path

We have put together some useful tips that will tell you how to remove fear from the subconscious:

How to remove fear from a child?

A little boy was walking with his mother through the park. They chatted amicably, the woman explained to the child what kind of trees grow in this place. Suddenly a dog ran out from behind a bush. The woman, instead of acting rationally, calmly and courageously, began to scream loudly. The child picked up the fear and condition of the mother, after which he began to cry. It doesn't matter if the dog wanted to bite the boy or just got loose.

The woman had to have an educational conversation with her son and explain that this was a one-time incident, that not all animals are aggressive and evil, but it is important to be careful with them - do not torture them, do not tease them, educate them correctly, do not beat them. Instead, she instilled in the child a new phobia, saying that you should never approach dogs and every creature can bite, or even kill.

Finally

Now you know how to remove anxiety and fear from your mind. Remember that nothing can disturb you except your own thoughts. Offers, statements or threats of other people are not valid. The power is within you, and when your thoughts are focused on the fact that everything will be fine, then the Universe gives you goodness and well-being.

Many people worry about the smallest things, even if nothing major has happened. Such feelings carry nothing but anxiety, they destroy the nervous system. People who worry a lot cannot live a fulfilling life. They are constantly tense and feel uncomfortable. Turning to psychology, you can understand the essence of these phenomena and get rid of them.

What is the difference between fear and anxiety

Fear and anxiety, both of these phenomena may seem the same at first glance. But in reality, they don't go hand in hand. If unreasonable anxiety destroys the nervous system, then fear, on the contrary, mobilizes the forces of the body.

Imagine that a dog attacked you on the street, the feeling of fear will make you act, take any action to protect yourself. But if you just worry that the dog might attack you, then this will make you feel bad. Excessive feeling of fear also does not lead to anything good.

Feelings of anxiety can vary in degree from mild to severe. This feeling of anxiety and fear for no reason may depend on the state of the body, on upbringing or hereditary factors. That is why there are people who suffer from phobias, migraines, suspiciousness, etc.

The main causes of anxiety

In this state, a person has an internal conflict that gradually grows and makes him feel bad. Certain factors contribute to this. Consider the causes of fear and anxiety:

psychological trauma in the past,
annoying actions,
suspiciousness of character, when a person is not sure of anything,
psychological trauma in childhood, when parents put too much pressure on the child, made excessive demands on him,
sedentary lifestyle, unhealthy diet,
the beginning of life in a new place, previously unfamiliar to a person,
negative events in the past
character traits when a pessimistic attitude towards life becomes a lifestyle,
disorders in the body that destroy the endocrine system and cause hormonal failure.

The destructive effect of anxiety and fear

A person only makes things worse for himself when he constantly lives in a state of anxiety and fear. Not only his psychology suffers, but also his health. When a person experiences a constant feeling of anxiety, his heart begins to beat faster, he does not have enough air, and his blood pressure jumps up.

From too strong emotions, a person gets very tired, his body wears out faster. There is trembling in the limbs, he cannot sleep for a long time, there is pain in the stomach for no apparent reason. Many systems of the body suffer in this condition, women experience hormonal disruptions, men have disrupted the genitourinary system. Therefore, it is necessary to know how to get rid of fear and anxiety.

Problem identification

There is no such person who would not be afraid of anything. It is important to realize how much this interferes with life. Each person has their own fears: someone is afraid to speak in public, others have problems communicating with the opposite sex, the following are simply embarrassed by their character, they do not want to show themselves too smart, stupid, etc. By acknowledging your problem, you can begin to fight it and overcome your fear.

Fighting fear and anxiety

There are many ways to get rid of anxiety and fear.

When you feel anxious, there is always tension. And if this tension is removed, then negative feelings will dissipate. To stop constantly worrying, you need to learn to relax. Physical activity helps in this matter, so try to exercise, or better, do physical activities in a team. Walking in the fresh air, jogging, breathing exercises will also help fight excessive anxiety.
Share your feelings with loved ones you trust. They will help you dispel the feeling of fear. To other people, other people's fears seem insignificant, and they will be able to convince you of this. Communication with loved ones who love you will remove the burden of problems that have squeezed you. If you do not have such people, then entrust your feelings to the diary.
Don't leave problems unresolved. Many people worry about something but do nothing to change it. Do not leave your problems as they are, start doing at least something to deal with them.
Humor helps us get rid of many problems, defuse tense situations and make us relax. Therefore, communicate with those people who make you laugh a lot. You can also just watch a comedy program, read about something funny. Anything that makes you happy can be used.
Do something that makes you happy. Take your mind off your negative thoughts and call your friends, invite them for a walk or just sit with you in a cafe. Sometimes it is enough just to play computer games, read a fascinating book, you can always find something that gives you pleasure.
Imagine more often a positive outcome of events, and not vice versa. We often worry that some business may end badly, and we imagine it in bright colors. Try to do the opposite and imagine that everything ended well. This will help you reduce your anxiety disorder.
Remove everything from your life that creates an anxiety disorder. Usually, watching the news or crime shows, which often talk about something negative, creates an even greater feeling of anxiety. So try not to watch them.

Psychological tricks to help get rid of feelings of fear

Set aside 20 minutes a day for yourself when you can completely surrender to anxiety and think about what worries you the most. You can give yourself free rein and even cry. But when the allotted time comes to an end, forbid yourself to even think about it and get down to your daily activities.

Find a quiet place in your apartment where nothing will bother you. Sit comfortably, relax, breathe deeply. Imagine that in front of you is a burning piece of wood, from which smoke rises into the air. Imagine that this smoke is your anxiety. Watch how it rises into the sky and dissolves into it completely until the piece of wood burns out. Just observe it without trying to influence the movement of the smoke in any way.

Take up needlework. Monotonous work helps to distract from unnecessary thoughts and make life more serene.

Even if you can’t get rid of disturbing thoughts at first, over time you will learn how to do it. Most importantly, follow the advice, and you will gradually become less worried.

Getting rid of fear - advice from psychologists

Psychologists suggest using several tricks to get rid of fear.

Art therapy helps to cope with feelings of fear. Try to draw your fear, express it on paper. Then burn the leaflet with the pattern.
When you experience panic attacks, switch to something else so your feeling doesn't deepen and make you feel bad. Do something else that will absorb all your thoughts and your negative feelings will go away.
Realize the nature of your fear, put it on the shelves. Try to write down everything you feel and worry about, and then light the paper.
Breathing exercise "Inhaling strength and exhaling weakness" will help you get rid of fear. Imagine that as you inhale, courage enters your body, and as you exhale, your body gets rid of fear. You should sit up straight and be relaxed.
Walk towards your fear. If you overcome it by all means, it will help you to worry less. For example, you are afraid to communicate with someone, go and communicate with him. Or, for example, you are terribly afraid of dogs, watch them, try to pet a harmless dog. This is the most effective way to get rid of fear.
When panic and anxiety have completely taken over you, breathe deeply 10 times. During this time, your mind will have time to adapt to the surrounding reality and calm down.
Sometimes it's good to talk to yourself. In this way, your experiences will become more understandable to you. You are aware of the depth of the situation in which you find yourself. Understanding your condition will help you calm down, your heart will no longer beat so often.
Feeling angry will help you switch off your fear, so find someone who makes you feel that way.
Find something really funny, it will neutralize panic attacks instantly. You will feel much better after this.

Stop being afraid of your fears

In fact, the feeling of fear helps us overcome life's obstacles and improve our lives. Many people have done great things out of fear. Great musicians were afraid that they would remain unrecognized and composed great music, athletes were afraid of defeat and reached incredible heights, scientists and doctors made discoveries, being afraid of something.

This feeling actually mobilizes the forces of our body, makes us act actively and do great things.

You can never overcome your fear by simply letting it go indiscriminately or not paying attention to it. But you can become happier. Try to live with joy, enjoying the current moment. Do not worry too much about past mistakes and constantly dream about the future. This will help you live comfortably and enjoy what you have.

Do what you love and you will feel that you matter to other people. This will help you deal with all the fears and anxieties in your life more easily.

In the 21st century, a person is exposed to many constant stressors. Attack with negative news from the mass media, interpersonal problems, global military conflicts, it is easy to get out of balance. Poor nutrition, ecology, complementing psychological difficulties, can cause a state of depression, depression, causeless feelings of fear, severe anxiety.

Anxiety is accompanied by symptoms:

Sudden feeling of panic anxiety, as if something is about to happen.
A constant state of discomfort, diffuse pain throughout the body, slight nausea.
An attack of unreasonable fear of death, a growing danger without a visible source of threat.
Anxiety that intensifies in the evening. Depressed, bad mood. Mental confusion, not leaving melancholy.
Obsessive fears, bad thoughts about the sudden possibility of death.
Deterioration in the morning after drinking coffee - increased tremor, excitement. Breathing becomes difficult, nauseated, there is inexplicable anxiety, panic.

Psychology, psychiatry describes the increasing phenomenon of panic attacks. An unconscious defensive reaction is provoked by prolonged stressful situations, an oppressive feeling of control, defenselessness in society. Psychotherapist Walter Cannon in 1932 described the specific state of the body: "fight or flight."

The term implies the inclusion of defense mechanisms present in the genes from the moment the Homo sapiens species appeared. The explainable phenomenon shows that panic attacks occur for no reason, without real threats, provoke flight, a defensive attack.

Symptoms of causeless fear, panic attack:

The sudden attack was not provoked by anything. There is a feeling of growing anxiety, panic.
Unpleasant "excitement" in the chest, abdomen.
Impaired respiratory function: rapid, superficial can lead to DHW syndrome (hyperventilation of the lungs). The result is dizziness, faintness.
Nausea, "trembling", trembling in the whole body.

The feeling of panic is caused by the constant overexcitation of the sympathetic, nervous system, which is controlled by the spinal cord. The peripheral system is responsible for the physiology of the body, which is not controlled by the will of man.

Anxiety causes acute signs of vegetative-vascular dystonia:

Paleness of the skin, coldness of the extremities, weakness, feeling of a "lump" that constricts the throat.
Tremor, internal trembling, which cannot be appeased on its own.
Hyperhidrosis is excessive sweating of the feet, hands, or entire body.
Cardioneurosis - unreasonable excitement provokes an abnormal heartbeat, tachycardia, a pulse rate of up to 150 beats per minute.
A common cause of panic is an irrational, obsessive fear of death, numbness of the body, tingling in the hands, feet.

The condition is caused by constantly growing negative experiences, strong stressful situations of a physical and neuro-emotional nature. At an unconscious level, the human brain begins to perceive the body as a source of danger, constantly in the mode of waiting for a threat.

At this stage of the reactionary struggle, there is an increased production of the hormone adrenaline, cortisol by the adrenal glands. They provoke unmotivated aggression, auto-aggression, nervousness, rudeness. The period does not last long, followed by a depressed state of boredom, indifference, lethargy.

Regular attacks of causeless panic provoke:

Insomnia, insomnia, on the basis of causeless fear. Nightmarish dreams associated with constant anxiety, fear of falling asleep, frequent awakenings.
Constant lack of appetite, emotional apathy, anorexia, frequent irritation. Drowsiness, increased tearfulness, causeless mood swings.
Psychogenic pain in the region of the heart, which is the cause of the fear of sudden death. Headaches, dizziness.
Obsessive phobias, vague mystical fears, increased nervous excitability.
Derealization is a sudden state of blurred perception of reality. A sign of prolonged overstrain of the psyche.
Sudden panic attacks are the cause of psychosomatic illness. Feelings of anxiety provoked by bad thoughts increase blood pressure.

The causes of panic attacks are diverse, often present in a complex, rarely represented by a single factor. The prerequisites for a possible disorder of the nervous system can be observed already from the age of 7-8 years, and become more noticeable by the age of 18.

A person who has begun to perceive himself as a person falls under a complex of adverse influences that injure the psyche. In young people, the elderly, the symptoms and panic attacks proceed similarly.

The underlying causes of an attack of fear, inexplicable anxiety

Emotional deprivation: insufficiently realized psycho-emotional needs, feelings. It is observed in single men and women of different ages, small children from dysfunctional families. Manifested by a lack of support, acceptance. Panic syndrome is provoked by constant emotional, tactile hunger, lack of energy exchange with parents, loved ones.
Prolonged latent or untreated depression, diseases of the internal organs. Disorders of the organs of the endocrine system have a special effect on the emotional state. An imbalance of hormones secreted by the thyroid gland, adrenal glands is one of the causes of bouts of incomprehensible anxiety that rolls over feelings of panic.
Toxic, harmful interpersonal relationships according to scenarios: accusations, increased demands, manipulation. The exclusion of the opportunity to talk, to restore justice. The loss of a loved one is a frequent factor in long-term neurosis.
Hormonal restructuring of the body in adolescence, menopause. Pregnancy, early postpartum period. Seasonal lack of sunny day, autumn melancholy.
Intentionally created conditions where a person constantly feels powerless over the situation, for example, the school curriculum, emotional tyranny in the family, persecution. Prolonged stay near the source provokes panic attacks, inexplicable anxiety.

Feelings of sudden fear can occur against the background of relative emotional health, at a time when the stressor has ceased to act. The feeling of anxiety appears unexpectedly, tends to increase negative symptoms in the body, the mind of a person.

How to beat chronic anxiety - what to do at the very beginning?

Seek the advice of a psychotherapist.

Before prescribing therapy, the doctor must exclude diseases: diabetes mellitus, cervical osteochondrosis, the presence of oncological tumors. Assign a comprehensive biochemical blood test, check the balance of trace elements, vitamins.

Do not use drugs on your own that remove the symptoms of sudden panic fear, severe anxiety.

It is forbidden to drink pills without eliminating the cause. Anxiolytics, antidepressants, tranquilizers will help for a short period of time, constant use will provoke addiction. Often after cancellation, there is an increase in feelings of panic, constant anxiety, unjustified fear of death.

It is necessary to undergo daily monitoring of the ECG, undergo an ultrasound of the heart.
Get rid of diets that have caused a lack of useful trace elements and vitamins. Prolonged veganism, vegetarianism, raw food diet, exclusion of glucose quickly leads to frequent panic attacks.

A balanced diet is a paramount factor in the treatment of depression, panic attacks. The constant presence in food of the proper combination of proteins, fats, complex carbohydrates can prevent most of the sudden anxiety conditions provoked by hunger.

Before treatment, it is necessary to undergo an examination by narrow specialists, to exclude morphological, structural diseases of the organs. The last examination is carried out by a psychiatrist. Panic attacks can only be part of another pathological psycho-complex.
Drug treatment of panic attacks is prescribed after the ineffectiveness of working on the emotional state, eliminating the source of stress.

Psychotherapist Yevgeny Batrak regards panic attack syndrome as a borderline condition. At this stage, the disease did not manifest itself in full force, but the symptoms that signal violations of the nervous system are already pronounced.

How to prevent an unreasonable attack of anxiety in advance?

Prevent panic attacks by regular exercise in the fresh air. Running, swimming, any outdoor sport, breathing practices.
Self-regulation of the emotional background. Feeling suddenly that an attack is coming, you should learn to distract yourself: it hurts to pinch, stop thinking about an approaching panic attack, interrupt negative thoughts with memorized phrases from auto-training.
Physical, emotional overload, all causes of panic attacks - to exclude. Plan time in advance, perform safe work that does not cause anxiety or fear.
Sudden, causeless anxiety is often the cause of short sleep, work without vacation, emotional overload. You need to sleep at least 8 hours a day, with frequent stress, exhaustion of the nervous system is observed, if possible, take a long vacation.
Eliminate constant sources of anxiety, negative experiences, change jobs, or end a harmful relationship. Do not hold back emotions, find a suitable way to express them: dancing, sports, drawing. Any creative activity distracts from bad obsessive thoughts, excitement.

The state of an unbalanced nervous system returns to normal rather slowly. It is necessary to treat yourself with patience, to observe the regularity of autogenic soothing workouts, daily routine.

How to deal with a sudden anxiety attack on your own?

Provide yourself with access to a large space, fresh air. To overcome sudden panic, anxiety, helps to spread your attention around. Fixing the cause of internal anxiety exacerbates the situation.
Control the depth, frequency of respiratory movements. Make breathing rare, moderately deep, avoid hyperventilation. It will help dull the feeling of anxiety, reduce emotional stress.
Ask for help, or feel free to refuse it. Depending on the reasons, dealing with bouts of emotional anxiety on your own can be easier.
With a sudden night attack of panic, internal trembling, fear - urgently get up to eat, drink warm, weak tea. Sweets are optional. The process is a distraction, will gradually increase the level of glucose in the blood, reduce the feeling of anxiety.
During frequent, constant panic attacks, remove additional irritants - restless music, movies, books, TV, limit Internet use as much as possible.

A mistake in helping people who are experiencing bouts of sudden fear, panic is the immediate use of drugs that block emotions. This causes exhaustion of the nervous system, emotional insensitivity, dependence on the therapy received. Emotional lability, anxiety, suggest the exclusion of a negative irritating factor.

For two months, you can exclude viewing all potentially dangerous things, avoid situations that provoke unreasonable excitement, panic. Observe a clear regime of work and rest, eat a balanced diet in order to avoid a lack of trace elements necessary for a healthy nervous system.

Fear is one of the negative human emotions that affects certain areas of life. How to get rid of fear and anxiety? Psychology shows that negative emotions appear as a result of an imaginary or real danger to a person's life. Psychologists attribute fear to emotions that we have from birth, having genetic and physiological elements. Negative emotion causes a protective reaction of the body to external influences.

How to get rid of fear within yourself, question 1

Every day, a person is faced with dangerous situations as a result of which a feeling of fear arises. Fear is a negative emotion that has a long-term or short-term effect, resulting from a false or existing danger to life. This condition is marked by unpleasant sensations, warning the body of the necessary protection, since its main goal is to preserve its own life.

Causes of manifestation negative emotions in a person are:

Explicit;
Hidden.

The obvious reasons, as a rule, the individual does not remember, but the hidden ones come from childhood and subsequently arise from excessive guardianship, conflict, and psychological trauma. Phobia is a necessary reflex that performs a protective function.

How to get rid of fears and phobias on your own, question 2

Phobias are of three types:

Biological, they include fear for one's own life.
Social, they include fear of situations that can belittle a person in the eyes of other people.
Existential, associated with the fear of death, old age, time.

In addition to all that has been said, it is worth noting the existence of intermediate phobias that are on the border of any two groups. For example, the fear of getting sick is related to both biological and social factors. There is a fear for one's own life and a fear of being cut off from the team. Fear of fire belongs to biological factors, fear of people belongs to social factors, fear of death belongs to existential ones. For each person, a phobia manifests itself in different ways: it paralyzes some, and activates others. This emotion is purely individual and reproduces all genetic features, such as character, upbringing, communication culture.

Allocate two types of fear:

external;
internal.

Subsequently, numerous manifestations of fear are considered a negative emotion, since it adversely affects the general state of human health as a whole. The power of negative emotion lies in the fact that a person, fearful, evades situations that cause negative feelings. Strong fear can provoke various kinds of diseases. Neurotic fear is observed in virtually any person, however, if a negative feeling flows into a state of affect, then the individual develops panic, aggressiveness, and a desire to escape. Fear is necessary for further survival, but there is also a backlash, which is pathological in nature and where medical intervention is indispensable. Each fear of a person plays a certain role and manifests itself for a reason. For example, the fear of heights protects a person from falling from the roof of a house or a cliff, the fear of fire forces a person not to walk next to him, as a result, protects him from damage.

How to get rid of panic fear, question 3

A weakened psyche very quickly shows its attitude to irritants and therefore restless thoughts interfere with the flow of a person's normal life.

A panic attack occurs as a result of a number of factors:

depression;
stress
anxiety;
apathy;
neurosis;
schizophrenia.

Anxiety and similar conditions form a neurosis, passing, goes into the stage of a panic attack. This condition cannot be predicted; it can appear absolutely anywhere: at work, on the street, at home. In a panic attack, the following symptoms are characteristic: suffocation, tachycardia, migraine. In rare cases, nausea or chills are observed. The duration of the negative state is from 1 to 2 hours, several times a week. This disorder can manifest itself against the background of overwork, in persons with an unstable psyche. Women most often fall into this category, as they are more vulnerable and overreact to stress.

Delayed depression can occur in men after a divorce, especially if they have lived in a marriage for 5 years or more.

However, men are also subject to panic attacks, but few of them admit it. This kind of fear by itself does not disappear anywhere, a panic state will haunt the patient almost always. Treatment is carried out strictly under the supervision of experienced professionals, and the removal of conditions with alcohol will only aggravate the situation, as a result of which panic will manifest itself not only during periods of stress, but also for no reason at all.

How to get rid of the fear of pain, question 4

Once having experienced a painful sensation, a person tries to avoid the repetition of an unpleasant feeling, and fear acts as a defense mechanism that prevents dangerous situations. A phobia is not only useful, but also harmful to a person. An individual, not understanding how to get rid of a negative feeling for a long time, may not visit a dental office, tries to evade serious operations. In this case, fear is fraught with a destructive function, which must be dealt with promptly. Currently, medicine uses a wide variety of methods of anesthesia, and therefore the phobia is exclusively psychological in nature. Fear of pain rarely appears in previous experiences; most likely, this is a protective function.

How to get rid of anxiety and fear at home, solution

There are a large number of different methods in the fight against this disease. Any individual can independently overcome their fears, otherwise it will be difficult to achieve their goals, it will be difficult to realize themselves in life, to receive recognition. You need to instill the habit of moving forward no matter what no matter what dangers appear on the way. Fear is a simple bodily reaction that results from trying to do something new. Negative emotion can be strong or weak. An individual is not born immediately successful.
The main cure for fear - accept your fear, reconcile and move forward.

To overcome negative emotions boost your self-esteem.
How the more you love yourself the less phobias you have.
Any positive emotions help overcome your fear.
How easier you perceive life moments the less your anxiety.

Man is an undeniably rational being, clearly aware of his own actions, but certain reactions of his body cannot be controlled, or it takes considerable effort to do so. In particular, in moments of panic, when by the will of circumstances a person finds himself in a frighteningly difficult situation, his actions are often devoid of logic - harmless things become a source of negative emotions, the body trembles and weakens, control over thought processes is lost, as well as over any emotions. .

As a result, one has to think about how to cope with a phobia, to pacify an uncontrollable fear. Some fears are harmless, others can turn into an unbearable burden, as they become an obstacle to social life, communication, work, and do not allow you to enjoy pleasant little things. The fight against phobias in a neglected form is quite complicated, but quite real - clinics and psychological centers are being created for this purpose.

Phobias cannot be triggered, but must be properly treated

Before thinking about how to get rid of a phobia, you need to be sure of its presence - first you need to distinguish such phenomena from the fear of certain events and things inherent in any person. There are four factors that make it possible to recognize an uncontrollable fear:

Significant intensity, tied to certain objects, thoughts or circumstances.
Stability, since the nature of the phenomenon under consideration is permanent, it does not go away on its own.
Unreasonableness, when uncontrollable fear arises unreasonably as a result of certain expectations.
Life restrictions - the usual fear can be overcome, however, an uncontrolled reaction forces a person to avoid participation in certain events and situations with all his might.

The fact that treatment of fears, phobias is required is signaled by a number of signs:

Hypertrophied fear, panic at the sight of a certain object or in the event of a special situation.
There is uncontrollable trembling, palpitations, sweating increases, the oral cavity dries up, a feeling of nausea and dizziness is possible.
Mental retardation and the impossibility of building a logically verified plan of action are noted.
There is an uncontrollable desire to run away as far as possible, to hide safely.
After what is seen or experienced, weakness is felt, nightmares appear and paranoia appears.

Despite the fact that psychiatrists talk about the impossibility of a complete logical explanation of fear, this statement can be disputed, since there are many methods to get rid of a phobia, which requires understanding the root cause of its occurrence. There are many varieties of fears - a person can be afraid of spiders, sharp objects, water, open spaces and other things. However, there are also the most common causes of uncontrollable fear, they include:

Fear of closed spaces claustrophobia. Accompanying the phenomenon may be a strong frequent heartbeat, pain in the chest and dizziness.
When you are afraid of heights, talk about acrophobia, in this state, a person experiences a real panic attack and is unable to think normally.
At social phobia a person experiences panic when it is necessary to perform public actions. In general, about 13% of the inhabitants of the planet suffer from this type of pathology.
At zoophobia a person is afraid of certain animals, while the phenomenon may be the result of a negative experience of communication or transmitted from other people.

Due to acrophobia, a person behaves inappropriately, being on top

The danger of the condition and the possibilities of modern therapy

Now let's talk about whether treatment of phobias is required, how much professional intervention is necessary, and how to get rid of phobias and fears on your own.
Considering that panic states, even if they do not occur too often, negatively affect the quality of life, it is necessary to ask how to cure a phobia, especially since today there are many methods to cope with this condition. The effectiveness of therapy is high both in the case of the intervention of professionals, and when conducting self-treatment, subject to the basic rule - there must be a willingness to analyze the underlying factors that provoked the development of fear and a sincere desire to eliminate it from one's own life. Specialists, approaching the solution of the problem, use a certain scheme of how to get rid of phobias, fears and panic states:

First stage- a clear definition of the phenomenon that causes fear, worsens the physical condition.
Second phase- work with the very cause of fear, while professionals at this stage use the methods of hypnosis, psychotherapy. Conducting special sessions helps the patient to realize and accept his fears, allows not to lose constructive thinking in case of a critical situation.
Third stage how to treat phobias - control fears in practice and the ability to make the right decisions without the desire to escape from reality.

It should be noted that when deciding how to treat phobias in adults, a specialist can use pharmaceuticals that help relieve nervous tension and reduce the occurrence of panic attacks. However, such drugs are quite dangerous for health, their use is fraught with the risk of the formation of pharmacological dependence, so it is undesirable to get involved in them.

Solve the problem on your own

When considering how to deal with phobias and fears on your own, the most common opinion is that only a professional should deal with treatment. However, this approach is wrong - in the case when the patient is determined to a successful outcome and believes in himself, it is possible not only to reduce the manifestations of panic fears, but also to completely get rid of them.

Phobias need to be treated by a psychotherapist

In many ways, an independent approach to how to deal with fears and phobias resembles the approach of a professional psychotherapist, excluding the technique of hypnosis. The first thing to ask is what exactly is the source of the panic attack – not justified fear, but an uncontrollable feeling. After all, fear in the usual sense is a natural instinct for self-preservation, inherent in any living creature.

After determining the source of the problem, you should master the main method that will allow you to treat phobias and fears on your own. We are talking about desensitization, which is the ability to relax at the very moment when panic begins to manifest itself. Now about how to use it - first you need to fully relax and realize your fear by determining the answers to two important questions. How bad and scary is it in reality? Is it possible that the victim is exaggerating the danger?

When considering phobias and how to deal with them on your own, relaxation deserves special attention. The desired position is horizontal, after which the auto-training session begins. To achieve the desired effect, a voice recording can be used, included if necessary. Such sessions are required not only for panic attacks, but also in a calm state, when there is no source of fear, which in the future will allow you to more quickly reach the desired state.

A very important aspect is proper breathing, which helps to restore psychological balance, reduce heart rate and pulse. In the process of relaxation, it is recommended to listen to your own breathing, while completely surrendering to physical sensations, which will speed up the procedure and achieve a more complete effect.

Summing up the above, there are six stages of how to deal with phobias on your own:

analysis of the source of unreasonable fear;
awareness of fear and its acceptance;
a gradual decrease in the strength of the manifest fear;
the ability to relax in a critical situation;
restoration of breathing;
restoration of psychological balance through auto-training.

Effective techniques for dealing with pathology

There are special techniques that allow you to cope with a far-fetched pathological fear.

Breathing exercises help fight phobias

Consider the most effective ways to get rid of a phobia on your own using these techniques:

Turning off negative thinking, which allows you to cope with obsession with negative moments, suggests using the “electro-breaker” technique. Own fright is presented in the form of a relay that turns off with one jerk down - this process should be presented as vividly as possible in all details.
They get rid of fear with the help of breathing - inhalation supplies courage to the body, exhalation eliminates panic. In this case, after inhalation, a slight delay follows, while exhalation should be twice as long as inhalation.
It is necessary to do exactly what causes panic - in this case, a "drive" arises, a special energy that can help to realize oneself. If, for example, a person has social phobia and a fear of public speaking, they should be carried out at every opportunity.
The principle of "knocking out a wedge with a wedge" suggests using a technique based on the independent invocation of the physiological reactions corresponding to the phobia - rapid heartbeat and intermittent breathing. This approach destroys the integrity of the response to fear, resulting in the possibility of awareness and control of emotions.
The technique of "playing a theatrical role" allows you to overcome subconscious attitudes - it is necessary to portray a self-confident person, deliberately straightening his shoulders, assuming an imperial posture with his chin held high. A light smile is also needed - it is enough to linger in this state for just a few seconds so that the brain can respond to the reactions of the body and eliminate fear.

Consolidation of the received effect

In order for the panic state not to return, constant work on one's own personality and self-esteem will be required.

Focusing on the positive is the best prevention of phobias

For this, there is also a certain scheme of actions that should be followed in order to get the maximum positive effect:

all victories, even the most insignificant ones, must be recorded;
failures are carefully analyzed in order to be able to write another scenario that will be aimed at success;
it is necessary to create your own support with the construction of a support in the form of faith in science or in higher powers - the main goal is to gain confidence in a successful outcome when using your own capabilities to the maximum;
a person should be focused on the positive, you can rely on the love of loved ones, a benevolent attitude towards others and the perception of a reciprocal disposition.