How to get rid of anxiety: doctors, psychologists and ordinary people know ... until it concerns them. Is it possible to get rid of anxiety yourself. How to get rid of anxiety

Brianna Wist

American writer and journalist.

1. The opposite of addiction is not inner balance, but contact with reality. The same applies to anxiety. Anxiety is manifested in the fact that a person ceases to be present in the present moment, he is cut off from what is happening, from other people and from himself. At times like these, you need to reconnect with reality.

2. Allow yourself to want what you really want. Without this, you cannot. It doesn't matter what you want: to find a life partner, to find a new job, to earn more money, to get the recognition of colleagues. Just be aware and accept this, even if you think others will see you as superficial, flawed, or feel that you don't "love yourself" enough.

3. If you're having trouble understanding what you really want, take a closer look at your deepest hidden fears. What is hidden on their wrong side? This is what you want.

4. Be grateful for whatever makes you uncomfortable. The sad and surprising fact is that happy people usually have no incentive to develop, they are happy with everything. If you experience any discomfort, this should be a signal to you that you are on the threshold of something new and better, but you need to act to achieve this.

5. Constructiveness and productivity should be your best friends. It's not about ticking boxes by completing tasks from a hundred-point list. At the end of each day, you should know that today you managed to do something (anything!) useful for yourself.

6. You can usually get rid of "unreasonable" anxiety by doing some specific practical activity. Anxiety over trifles usually indicates the existence of real problems that you are avoiding solving.

7. You must start from where you are now, use what you have and do what you can do. Everything else is an escape from problems, real life and yourself. Change is the result of long and persistent development. If you think otherwise, then you live in illusions that do not allow you to cope with what is bothering you.

8. Try to consciously connect with someone or reconnect with people who are already present in your life. It can be just one person that you trust and interact with. This interaction will be the starting point for the formation of a healthy emotional attachment. Needing love does not mean showing weakness.

9. Buy a notebook specifically so that when you feel yourself twisting into a pretzel, write down everything that comes to your mind, even if it seems terrible, disgusting, shameful or full of self-hatred. Do not keep thoughts and feelings to yourself! When you do this a few times, you will notice that you really get better.

10. The only thing you need to do when you are overcome by anxiety or panic is to try. At such moments, you lose the clarity of thought, so in this state you should not make any important decisions and take on any obligations. Find out what can help you calm down (a little snack, a bath, a conversation, or any activity that you really enjoy), and before you start doing anything, get yourself out of the negativity.

11. You need to understand how to live in the present moment, even if this way of life and thinking scares you, causes boredom, seems unattainable. The appearance of anxiety gives us a signal that we are too much stuck in thoughts about the past or the future, and this affects what decisions we make in the present.

12. You must take some action to get rid of what prevents you from embodying your true desires.

Real change happens at the level of actions. A person begins to do something completely differently, not the way he did it before.
Cheryl Straid, American writer and essayist

13. Read. If you don't read anything, then the reason is probably not that you don't enjoy reading itself, but that you haven't found a book that could captivate you. What you read now will affect how you will be in decades to come. Search the Internet for articles and essays in which people talk about how they cope with theirs. Knowing that many people you don't know is experiencing the same feelings will stop you from feeling alone in your problems. Read about what you find difficult to understand, about what terrifies or delights you. Just read, damn it!

14. You can take control of your feelings. It's important to remember this. It's not difficult at all. Just say to yourself, "I don't want to feel the way I feel right now, so I'm going to focus on other aspects of this problem."

15. If you believe that you can’t just take it and become happy, you can’t influence what you feel and what you think, you will sentence yourself to an extremely difficult life. In that case, you do not need to read this article anymore, because only the belief to the contrary can help you deal with problems.

16. You will not get rid of anxiety and fear forever. If you care about what's going on in your life, and you're at least a little bit interested in what's going on around you, then you will always encounter something that causes fear or anxiety. Your ultimate goal is not to eliminate these feelings once and for all. You need to train your mind so that you feel happy despite stressful factors and not fall into a stupor when they appear. That's all.

17. To gain such control over their thinking, some people will only need to change the focus of perception of what is happening. Others will have years of treatment with various drugs and therapies and such active work on themselves, which they have never done before. This is the battle of our lives and the main debt that we must pay to ourselves. If you want to fight with someone, let it be you.

18. Any problem is not a problem as such. A problem remains a problem as long as you perceive it that way. Your internal alarm system should be sounding an alarm now because it doesn't fit with your habitual way of thinking and behaving. This does not mean that you are racing towards endless, inevitable suffering. This suggests that somewhere deep inside you understand that you can live differently, better. This means you know what you need, even if it scares you.

19. Choose love. It may sound like annoying useless advice, but you should not part with people who make your eyes shine, you should not give up what you love to do (even if it is not related to your work), give up your innermost desires. Choose love, even if that choice scares you. In fact, your fear of doing something is commensurate with your desire to do it.

20. Learn, including the pain. This does not mean that you should use it as an excuse for irresponsible behavior. You need to learn to acknowledge that you feel pain, express it in understandable words and accept the fact that sometimes you have to experience such emotions.

21. Learn to get rid of the inner emotional slagging. For example, if you don't allow yourself to accept the fact that your ex has hurt you a lot and feel that pain, you will constantly project your negative experience onto your new partner, afraid that he will hurt you too, believing that you should not even try to start a new relationship. Thus, you will reproduce exactly the situation that you are most afraid of. This can only be avoided by understanding and accepting your feelings. Sometimes life is cruel, unfair, sometimes it just inspires horror. However…

We all lie in the gutter, but some of us look up at the stars.
Oscar Wilde

22. Separate the sensations in your body from what you think they are talking about. When you're upset, ask yourself how your body is really feeling at the moment. Most likely, it will be just a slight tension or discomfort. Everything else you just figured out yourself.

23. You don't have to trust all your emotions. According to conventional wisdom, it is emotions that should be followed, but this is very unreasonable, given the various reasons that can cause them (random thoughts, memories, and so on). If you blindly trust all your feelings, they will constantly unbalance you. Determine for yourself which of your feelings really mean something, and which do not.

24. Use the most powerful self-development technique: imagine yourself from the future. If you are wondering if you need to have children or not, just imagine being 75 years old. Would you like to be surrounded by family members, or would you be quite comfortable living alone? Imagine what your life will be like in three years. Would you be happy that you didn't try to save the relationship, didn't make any savings, or spent a lot of time watching TV when you could have written a book, started your own business, or started making music?

Imagine your life through the eyes of the person you aspire to be. This will help you decide on the solution to many issues that bother you.

Almost everyone in life has a moment when a person begins to worry, worry and worry. There are many such reasons and every day every inhabitant of the planet Earth experiences a feeling of anxiety. Today we will talk about the psychology of fear and anxiety, and also look at ways to deal with anxiety.

Personal anxiety

If personal anxiety is too high and goes beyond the normal state, then this can lead to disruption in the body and the appearance of various diseases in the circulatory system, immune and endocrine. Anxiety, from which a person cannot get out on his own, greatly affects the indicators of the general condition of a person and his physical abilities.

Each person reacts differently to a given situation. Most often, a person already knows in advance what emotions he will experience if some event happens.

Excessive personal anxiety is a certain violation of the adequacy of the manifestation of emotions. When a person experiences this type of anxiety, he may begin to: tremble, a sense of danger and complete helplessness, insecurity and fear.

When some unfavorable situation occurs, a person begins to gesticulate unusually, an oppressed and excited facial expression appears, the pupils dilate and blood pressure rises. A person stays in this state almost all the time, because personal anxiety is a certain character trait of an already established personality.

Of course, in the life of each of us there are unplanned situations that unbalance and make us feel anxious. But in order for the body not to suffer from an increased level of anxiety later, it is necessary to learn how to control your emotions.

Anxiety symptoms

There are many symptoms that accompany anxiety, we list the most common:

reactions to severe stress;
constant feeling of lack of sleep;
stomach problems;
chills or paroxysmal sensations of heat;
cardiopalmus;
feeling as if you are having a mental crisis;
constant irritability;
problems with concentration;
constant feeling of panic.

There are some of the most common and well-known types of anxiety that people often experience.

Panic disorder - most often accompanied by recurring panic attacks, fear or some discomfort may suddenly appear. Such emotional disturbances are often accompanied by a rapid heartbeat, shortness of breath, chest pain, increased sweating, fear of dying or going insane.

Many people who experience anxiety suffer from such attacks. People with panic disorders begin to avoid absolutely everything around them, they do not go to those places where there is even a small chance of getting hurt and being left alone.

Generalized anxiety is also a well-known disease that is persistent and not limited to normal environmental circumstances. A person who suffers from this type of anxiety often experiences: anxiety about future failures, fidgetiness, inability to relax and tension, nervousness, sweating, dizziness and difficulty concentrating.

What is anxiety?

Anxiety is the activity of the subconscious mind, trying to protect the body from a possible unfortunate event. This creates a vague feeling of anxiety and fear.

The occurrence of this phenomenon is due to the fact that a person expects danger in various things. Associative reflexes arise in the brain with a possible source of threat. It is important that there may not be a threat, that is, a false association occurs, but the response of the organism is quite real:

increase in cardiac output, number of heartbeats;
quickening of breathing;
sweating;
nausea.

With a long course, these symptoms are joined by:

sleep disturbance;
loss of appetite;
feeling short of breath;
apathy.

The apogee is psychosomatic disorders, depression, deterioration in the quality of life, personality disorders.

The difference between anxiety and fear

The above changes are realized by many people who are in an anxious state. But the understanding of anxiety itself, that is, the causes of the above physiological changes, is far from accessible to everyone.

This is the difference between anxiety and fear. With fear, a person specifically and very accurately knows the cause. Fear begins directly during danger and this is an understandable reaction, while anxiety is a deeper, incomprehensible phenomenon.

Adaptive and pathological anxiety

Adaptive anxiety appears as an organism's response to possible changes in the environment, for example, before an important event (tests, interviews, first date ...). This is a completely natural process that can slowly and imperceptibly flow into a pathological one. At the same time, there is no longer a threat, but there is anxiety, it has nothing to do with real events.

Real life examples

Anxiety can also be seen as thoughts running ahead unreasonably. That is, a person imagines himself in the place where he is currently not.

For example, students during a couple fall into this state when the teacher wants to start a survey and looks into the magazine.

The only question in this situation is “why?”. Because while the teacher is in thought and does not know whom to ask. There are many options for the outcome of this situation. If you think logically, then such a phenomenon as anxiety is completely inappropriate in this case.

But here you are out of luck, and it so happened that the teacher's eyes fell on you on the list. A person who runs ahead can be shackled and, in the worst case scenario, reach a loss of consciousness. But in fact, nothing has happened yet. The teacher didn't even ask a question. Again, why?

It is important to always ask yourself the sobering question “why?”.

The student was raised by the teacher, but so far he did not ask a question - there is no reason for alarm.

The teacher asked a question - there is no cause for alarm. In this case, you can try to answer it.

You did not answer, the teacher gave you a negative mark - there is no reason for alarm. You need to think about how to fix an unsatisfactory grade. Because the deuce in the magazine can no longer be removed, but you can get a few positive points.

Consider another situation that everyone has been in - waiting for a bus. In addition, if you are late, then waiting becomes unbearably exhausting. But your concern will not speed up the bus, which is quite logical. Then why worry?

Fighting Anxiety

If you feel the symptoms listed above, then often ask yourself the question “why?”. This question will direct your thoughts in the right direction. It is much easier to deal with it, because the genesis is clear, that is, the origin and cause of fear.

When there are too many fears and anxieties, they seriously complicate the life of any person, do not allow them to relax and focus on really important things, so you need to try to fight them. Everyone is concerned about the question of how to overcome fear forever. In fact, it is impossible to completely get rid of fear and there is nothing wrong with that. Fear is necessary, this emotion is necessary for a person to survive. In order to be a completely mentally healthy person, fear is necessary.

But here's to make sure that fear does not literally bind hands and feet. There are several steps towards managing your fears.

Non-judgmental attitude

The more attention a person pays to fighting fear, the more it paralyzes him. It is necessary to stop judging fear, because there is nothing good or bad in the fact that a person is afraid. You do not need to consider your fear as an enemy, on the contrary, you need to treat it positively. Let this be your powerful weapon.

Explore your fear

Fear needs to be explored. You need to spend your inner energy wisely, with the help of this energy you can control your fear. Try to switch from fear to something else, each person will be able to do it differently, you need to find your own way, which will be most effective.

Practical training

Overcoming fear should not be the main goal, otherwise internal resistance will develop, which will interfere with all processes inside a person and will only aggravate the feeling of fear anxiety. In order to develop self-confidence, you need to make some effort. First, get out of your comfort zone. Before you start an active struggle, you need to ask yourself the question why all this is being done, why this struggle is needed and what it will lead to.

On a piece of paper, you need to make a list of all your desires, which it is precisely excessive anxiety that prevents you from realizing, and then begin to gradually realize this list. The first time will not be easy, but this is a very useful training and, most importantly, incredibly effective.

Fears must be in life, but at the same time they should not complicate this life too much. A person should be in a comfortable state and feel good, be able to control fears and prevent them. Anxiety should not be excessive, and you need to learn how to deal with it.

12 tips to get rid of anxiety, fear and worry

Exercise stress

If something worries you or you are frightened, engage in physical activity. Work out with dumbbells, run or do other physical exercises. During physical activity, endorphin is produced in the human body - the so-called hormone of joy, which uplifts the mood.

Drink less coffee

Caffeine is a powerful stimulant of the nervous system. In large quantities, it can turn even a healthy person into an irritated, nervous grumbler. Keep in mind that caffeine isn't just found in coffee. It is also found in chocolate, tea, Coca-Cola and in a number of medicines.

Avoid annoying conversations

When you are tired or tense, such as after a tiring day at work, avoid talking about topics that can get you excited. Agree with your family members not to talk about problems after dinner. It is especially important to get rid of disturbing thoughts before going to bed.

"White noise"

The generator of "white noise" perfectly promotes a healthy sleep. Get this device and enjoy quality sleep. After all, lack of sleep can provoke stress and simply makes a person tired and irritable.

Experience analysis

If you have many different things and problems that worry you, make a list of those worries. Assign possible consequences to each individual alarm. When you clearly see that nothing very terrible threatens you, it will be easier for you to calm down. In addition, it will be easier for you to think through all the options for solving your problems.

Watch funny movies and laugh more. Laughter releases endorphins and helps relieve stress.

Looking at what terrible things can happen to people, your own problems will seem like nothing to you. After all, everything is known in comparison.

Don't create unnecessary problems for yourself

Many people are very fond of looking ahead and prematurely drawing conclusions about the bad outcome of certain events, phenomena, and so on.

Solve problems as they come. From the fact that you worry about what may happen in the future or not happen at all, the end result will not change.

You will only annoy yourself with such thoughts. If you are suddenly worried about something that might happen, ask yourself two questions: how likely is it to happen, and how can you, if you can in principle, influence the course of events. If you have no control over what's to come, don't just worry. Fearing the inevitable is stupid.

Introspection

When something worries you, try to remember similar situations in the past. Think about how you behaved in similar situations, how much you could influence the problem and how the problem was resolved. After such an analysis, you will come to the conclusion that nothing lasts forever, in this case the problem. Very often problems are solved even without our intervention.

Detail your fears

The enemy must be known by sight. Analyze all your fears and anxieties to the smallest detail, study what is the likelihood of a problem or a specific situation, think about how you can avoid the problem and how to solve it. In the course of such an analysis, you will not only be seriously prepared to face the problem, but also find out that the likelihood that something that you fear will happen to you is not at all great. Based on specific data or numbers, you will realize that you are simply winding yourself up.

Eastern wisdom

Take on the development of one of the Eastern methods of relaxation, meditation or yoga. These practices contribute significantly to complete relaxation, both physically and mentally. Also, during classes, the already known endorphin is produced. Work with an instructor, or learn one of the techniques yourself with the help of relevant literature or video lessons. It is recommended to cheer up in this way for 0.5-1 hour every day.

Share worries with a friend

Fear of the future (futurophobia)

Fear of the future is a constant feeling of anxiety in a person associated with upcoming events in his life. This fear appears under the influence of daily stressful situations in conjunction with positive emotions (desired move or the birth of a child).

Futurophobia is the individual's endless doubt that he is able to overcome all the obstacles and problems that await him in life. Often a person begins to understand the groundlessness of this fear. However, more often it all comes down to the fact that he cannot find the origins of his doubts. After that, the internal state of a person worsens, and the fear itself returns with renewed vigor.

At its core, fear of the future is the fear of the unknown. A person does not know what can happen tomorrow, how to act in a given situation. Because of this, the feeling of security is reduced to a critical point, replacing it with constant anxiety. At this moment, the fear of the future appears.

How to overcome the fear of the future?

Specialists have developed a strategic plan that contains methods for increasing and replenishing the reserve of strength for psychological stability, self-confidence in one's own abilities, as well as for developing the ability to adequately respond to various events.

Analyze

Initially, you should analyze what situation causes fear and what it is connected with. Here it is very important to remember when disturbing thoughts first began to visit and whether they are based on a real danger or a subjective one. The more precisely the form of fear is determined, the easier it will be to analyze all the facts that should be recorded daily.

At this stage, it is good to visualize fear in some way, even if it is a drawing of an abstract form or with some kind of name. This method allows you to throw out all the experiences, and possibly fears.

Also, it is very important not to discuss the emotions themselves. They can be expressed as your own feeling. This will help relieve the general tension in a situation where fear manifests itself to others. A frank conversation about your fears will help unite in resolving this issue. It is best to have a social circle in which you can feed on positive energy.

Find a Solution

The next thing to do is to list, prescribe a step-by-step solution with the sequential execution of certain actions. This process requires determination and willpower, which is very important for removing the paralyzing and numbing influence that causes fear of the future in a person.

In the event that fear haunts a person for a very long time and he is unable to overcome his fears on his own, which prevents him from living a normal full life, it is better to contact a specialist (psychotherapist) who will prescribe medication.

How to get rid of anxiety and relax: 13 grounding exercises

Grounding exercises are designed to reconnect with the present, here and now. The main goal is to tie your mind and body together and make them work together.

These exercises are useful in many situations where you feel:

overloaded;
overwhelmed by difficult memories, thoughts and feelings;
are in the grip of strong emotions;
experiencing stress, anxiety, or anger;
suffer from painful memories;
wake up from nightmares with a pounding heart.

The exercises are based on using the senses - sight, hearing, taste, smell, touch - to connect the mind and body in the present moment. These are basic human feelings that remind us that we are here and now and we are safe. Use only those that you feel comfortable doing.

#1 - Remind yourself who you are

State your name. Say your age. Tell me where you are now. List what you did today. Describe what you will do next.

#2 - Breathing

Take 10 slow breaths. Focus your attention on your breath, each inhale and exhale. Count the number of exhalations to yourself.

#3 - Feel

Splash some water on your face. Note how you felt. Feel the touch of the towel you used to dry your face. Take a sip of cold water. Pick up a cold can of cola or lemonade. Feel the cold and wetness of the surface of the bottle. Pay attention to the bubbles and taste of the liquid you drink. Now take a large mug of hot tea in your hands and feel its warmth. Do not rush to drink tea, take small sips, savoring the taste of each.

#4 - Nightmare

If you wake up in the middle of the night from a nightmare, remind yourself who you are and where you are. Tell yourself what year it is and how old you are. Look around the room, mark all familiar objects and name them. Feel the bed where you are lying, feel the coolness of the air, name any sounds you hear.

No. 5 - Clothes

Feel the clothes on your body. Notice if your arms and legs are closed or open, and notice how your clothes feel when you move around in them. Notice how your feet feel in socks or shoes.

#6 - Gravity

If you are sitting, touch the chair below you and feel the weight of your body and feet touching the surface and floor. Notice how much pressure your body, arms, and legs put on the seat, floor, or table. If you are lying down, feel the contact between your head, body and legs as they touch the surface you are lying on. Starting at the head, notice how each part of your body feels, then move down to your feet and the soft or hard surface they rest on.

#7 - Stop and listen

Name all the noises you hear around you. Gradually shift your attention from nearby sounds to those that come from a distance. Look around and note everything that is directly in front of you, and then to the left and to the right. Name the characteristic features, details and features of large objects first, and then smaller ones.

#8 - Get up and walk around the room

Focus on every step you take. Stomp your feet and notice the sensations and sounds as your feet touch the ground. Clap your hands and rub your hands vigorously. Listen to the sound and feel in your palms.

#9 - Temperature

Going outside, pay attention to the air temperature. How different (or similar) is it from the room temperature you were just in?

No. 10 - See, hear, touch

Find five things you can see, five things you can hear, touch, taste, smell.

#11 - Dive

Dip your hands in something that has an interesting or unusual texture.

No. 12 - Music

Listen to an excerpt of instrumental music. Give it your full attention.

No. 13 - Garden

If you have a garden or houseplants, stay with them for a while. Plants, and even the soil itself, can be a great "grounding" cure for anxiety and worry.

Treatment

If the above methods did not work, it is worth contacting specialists who will conduct competent therapy and prescribe a course of treatment. The main thing is not to start this process, that is, be guided by the principle "the sooner the better."

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 disturb 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 life of every person there are happy moments when he is proud of himself, his achievements and really enjoys life. However, the peculiarity of human nature lies in the fact that much more time passes in thinking about their own failures, in fear of the future and expecting defeats. Anxiety and fear can completely subjugate a person and even become a serious medical problem. That is why it is so important to learn how to get rid of anxiety and fear and not let them ruin our lives.

Why do we experience anxiety and fear?

Stress and anxiety are a reaction to various actions of our life related to health, relationships between narrow-minded people, problems at work and events in the world around us. You can experience depression and anxiety, and in connection with poor health, and from resentment, and from annoying languid ideas. There are several ways to get rid of anxiety.

If you want to get rid of anxiety and fear, think that there is no person in the world who would not experience anxiety and fear for his future, the expectation of some uncertain future problems. Anxiety can range from mild anxiety to unbearable panic attacks.

With anxiety, a person waits for a meeting with a threat, keeps alert, intense. The emotion of excitement connects the physical reactions of activation in the body. Anxiety and fear consist of 2 components - bodily and mental.

The corporal is expressed in frequent heartbeat, chills, prolonged muscle tension, sweating, a feeling of lack of air (subjective, because there is no real suffocation with anxiety). With this feeling, sleep is often disturbed (your sleep is sensitive, constantly interrupted, it is difficult for you to fall asleep) and appetite (you either do not eat anything, or vice versa, your appetite wakes up).

Mental is manifested by excitement, all sorts of fears (they change each other, often unstable), the instability of your mood, with powerful anxiety - a feeling of detachment from the environment and a feeling of a change in your personal body.

Pronounced and prolonged anxiety then causes the emotion of fatigue, which is logical, because a person spends a lot of energy on maintaining an “alert” state. There are many types of anxiety, in any case, there are prerequisites for its development, their own individual medical picture, native healing and their own prognosis.

The causes of unrest are sometimes not obvious. However, they are always there. Once you have experienced severe anxiety, the main role in the treatment of anxiety disorders goes to a psychotherapist or clinical psychologist. The specialist will discover the inner circumstances of your excitement. By the way, the presence of diseases of the body does not at all exclude the primacy of psychological causes in the development of the disease.

See a psychologist or a specialist. Any anxiety can be dealt with successfully.

How to get rid of anxiety on your own

No need to fear uncertainty

Anxiety-prone people absolutely cannot stand uncertainty, they believe that experiences help them cope with difficult life periods. But that's not the case at all. Remembering past troubles and predicting the worst-case scenario only drains a person’s physical and mental strength and does not allow you to enjoy the present moment. Thus, the best option is to leave it to chance and let it be what it is.

Set aside a special time for anxiety

Since it is quite difficult to fight habits and you cannot get rid of anxiety and fear with the help of willpower alone, allocate special time for yourself to worry and worry.

It is best to draw up a daily routine and set aside half an hour for alarm (but not before bedtime). During this time, give yourself the opportunity to worry about every reason, while the rest of the time try to restrain the flow of negative thoughts.
In the event that anxiety overcomes you outside the time allotted for it, write down on paper everything that you would like to think about during a special time for worries.

Take a critical look at your negative thoughts

Constant experiences quickly develop into cognitive distortions (that is, stereotypes of thinking that have nothing to do with reality), such as exaggerating negative and ignoring positive traits of one’s character, events, attitudes of others, etc.

Learn to relax

To get rid of anxiety and fear, master the technique of relaxation. This is best done in a training session under the guidance of a trainer.

Take care of yourself

Try to ensure a healthy and fulfilling lifestyle for yourself, as this helps to control negative thoughts.

Ask family and friends for help. Communicate more with friends and relatives so as not to feel helpless and lonely.
Eat right.
Limit your intake of nicotine, alcohol, caffeine, and sugar.
Get good sleep.
Provide yourself with regular physical activity.

How to deal with anxiety

Even among the most balanced people, who are not disposed to unnecessary experiences, there can be a lot of excuses for stress these days. Fortunately, there are psychological techniques that can help you learn how to deal with anxiety.

There are some everyday worries, as you already understood, every person has them every day. And you practically won’t touch the horrors of a cosmic scale. Here are some ways to control yourself:

Try to give in to anxiety. However, for twenty minutes a day. This will be enough. To get rid of anxiety and fear, take time during the day to reflect on the sore. Do not try to find a way out and get away from anxiety at this time. Elementary give free rein to horrors and unrest, worry, later, you can even cry.

But when the planned twenty minutes are over, stop. And get on with your homework. This method is effective for ladies, because it is they who forbid themselves to think about dilemmas, and this is precisely why the difficulties are not solved. Indeed, they are coming back. When you allow yourself to worry about something during the day, you won't wake up to it at night.

Try to deal with uncertainty. Just tell yourself that what happened to you can happen to anyone. Almost everyone spends months tormenting themselves with thoughts about future problems. However, this world is arranged in such a way that we do not know in advance what will happen in the future.

Find a time when no one will bother you. Sit comfortably, breathe deeply and slowly. Imagine your anxiety as a thin plume of smoke rising from a smoldering log. Do not try to influence this smoke by changing its direction, simply watch how it rises up and dissolves into the atmosphere.

Concentrate on the daily. Pay attention to the little cute rituals that are customary in your family. And if necessary, invent new traditions. This will undoubtedly help you maintain a sense of stability in the world.

Try not to dramatize the situation. When you worry, you expect the worst of all possible scenarios and underestimate your abilities. Realize that from time to time all people are completely worried, even presidents. You cannot continuously keep your feelings and emotions under control, as they cannot be annulled. Prove to yourself that you are able to cope with inconsistencies.

Make your life more serene. Invent yourself an exciting needlework that requires concentration. Practice solving various problems. Do not be afraid to try, even if the first time the situation seems completely incorrigible.

To get rid of anxiety and fear, collect a list of options for solving the most fundamental problems. If it doesn't work out right away, don't be ashamed to reach out to those you trust for support. It is not in vain that the leaders of the largest companies believe in the method of brainstorming. By listening to the ideas of the people around you, you can look at the situation from a different angle.

Try to run away from anxiety. Through bodily exercise, hormones of fun are produced in the body. Three thirty-minute workouts a week have every chance to cheer you up. However, studies show that even a ten-minute overload has a positive result on well-being.

Try to find activities for the mind. The secret is simple: if you are doing something really inquisitive, you forget about anxiety. Think about whether there is something in your life that gives you pleasure and significantly improves your mood. If yes, then go ahead! Deliberately look for things and activities that can attract and - which is extremely important - hold back your interest. Try to focus on what you are doing. When your mind is busy, you have nothing to worry about.

Spend time with friends and loved ones. Your doctors are your friends. You can truly open up and pour out your soul in front of a person whom you completely trust. And the chance to speak out is one of the most effective means.

At the same time, do not forget that personal meetings are even more useful than letters or phone calls. Go to theaters, exhibitions, museums, gain new knowledge. Meet comrades, former classmates and co-workers from a former job. Ask a friend or girlfriend who will enjoy listening to you to help you. With whom you will just talk about sore. But when you meet, be sure to come up with a way together to help you cope with feelings of anxiety.

What to do in case of anxiety

To get rid of the anxiety that has arisen, learn to switch, do not get stuck in past situations. Don't worry too much and don't go back to the same events.

Correctly evaluate the whole reality of the situation.

Deal with fear quickly.

Fighting fear with art therapy. To conquer your own fear, you need to get rid of it, as if throwing it away from the subconscious. You can do this with drawings. Take paints, a landscape sheet, and depict your fear. Then burn or tear this drawing.

The switching technique will help you get rid of anxiety and fear. As a rule, fearful people focus too much on themselves and on their spiritual world, so it is very important to be able to switch in a timely manner. To get rid of fear, do not allow fears to grow. It is much easier to note the moments in which fear appears, and quickly switch to positive emotions.

This is possible with the help of participation in some interesting and exciting business, or with the help of positive images and thoughts that must be constantly repeated until the fear subsides. For example, the following affirmation is sometimes used: “I am well protected. I'm safe".

Communicate with your fear. The best way to understand how to conquer fear is to make friends with it. Try to understand why he came, and also what positive functions he performs. To find out, talk to your fear in writing or verbally.

Various breathing exercises. One of the great cures for fear is the exercise "breathing in courage - breathing out fears." Sit in a comfortable position on the floor or in a chair with your back straight. Practice free breathing and imagine that with each inhalation you are inhaling courage and fearlessness, and with each exhalation you are releasing anxiety and fear.

To get rid of anxiety and fear, go towards your fear. This is the most effective of all known techniques. It lies in the fact that in order to overcome fear, it is necessary to go towards it. Despite the fact that you are very scared, you overcome yourself, and therefore your fears. Let's give an example of using this technique.

If you are afraid of communicating with people, start doing it immediately: call various organizations, talk to strangers, ask questions. If you are afraid of dogs, first observe them from a safe distance, look at their pictures. After that, reduce the distance, start stroking small dogs. This method is the most efficient.

There are situations when you need to make a decision very quickly, stand up for yourself or take the fight. At such moments, fear can shackle and prevent victory. In order to learn how to quickly deal with fear, you need to know a couple of technical methods, for example:

If you feel fear, breathe slowly and deeply, at least ten times. Thus, you effectively use the time to get used to the current situation.

To relieve anxiety, talk to yourself. This happens to be very useful. Or let your mind be sure to come up with something useful. Talking to yourself is useful in that your experiences are unraveled, translating external planes into internal ones. Self-talk explains the position you are in and shows you how it happened. It calms and normalizes your heart rate. When you call yourself by your first name, you are safe.

Do you want to get rid of anxiety and fear? Then get angry at someone or at the situation, but more powerfully. You no longer experience fear, only anger. You will want to act immediately.

Another way to get rid of fear is to laugh. Remember something funny from life, this must be in the life of every person. Laughter will not only "take away" your fear, but also cause a good state.

Many of us often experience an overwhelming feeling of fear and anxiety, which is very difficult to control and sometimes we cannot even explain what caused this unpleasant phenomenon. Anxiety, fear and other feelings of anxiety are usually accompanied by other problems. Along with anxiety, insomnia may appear. This suggests that the nervous system is out of order and is in a stressful state. Therefore, first of all, you need to adjust the nervous system in order to get rid of constant anxiety.

Stop constantly remembering the past and thinking about the future

The past stays in the past, so put past failures out of your mind. No need to grieve in vain, it is better to learn from the experience and continue to move on. Get rid of the burden that is holding you back.

Many people do not stop looking back and trying to look and predict the future. We do not know what will happen tomorrow, then we should not guess: "What will happen if ...". Stop constantly worrying about tomorrow, start living and enjoying today.

A good cure for inner anxiety is to find something to do

The causes of feelings of fear and anxiety are sometimes incomprehensible to a person. Therefore, in order to get rid of feelings of anxiety, you need to find a useful activity. A busy person doesn't have time to worry. Since our brain does not allow us to think about two things at the same time, then one thought has to crowd out the other.

The best way to overcome inner anxiety is to expand the scope of your own interests. You will be doing interesting things for you that will help you stay afloat. It can be any hobby, like sports, and creativity, go in for tourism, embroidery, work.

When should you see a doctor?

It is common for everyone to experience feelings of anxiety or fear of anxiety from time to time. If it becomes difficult for you to overcome the state of anxiety on your own, it does not leave you for a long time, interferes with work, then you need to see a doctor. Three reasons to see a doctor:

When, in addition to constant anxiety, you are short of breath, chest pain and dizziness.
During panic attacks, you have periods of unexplained intense fear.
To get rid of feelings of anxiety, you begin to avoid people or situations.

Breathing exercises help to get rid of the constant feeling of anxiety.

People who often experience anxiety are recommended to practice yoga. This helps not only to relax the body, but also get rid of negative emotions. With the help of these exercises, the muscles of the chest and abdomen are strengthened and relaxed, and the flow of vital energy is restored.

To do the exercise correctly, you first need to kneel, put one hand on your stomach, and the other on your thigh. It is important here to feel how your abdominal wall rises when you inhale and retracts when you exhale.
The palms should be placed on the chest, while inhaling - raise the chest, while exhaling - lower the chest, pressing on it with your hands.
For this exercise, you need to tighten your abdominal muscles. While inhaling - raise your shoulders with the upper part of the chest, while exhaling - lower your shoulders, while relaxing the abdominal muscles.

Feelings of anxiety and fear during pregnancy

During pregnancy, almost every woman will be accompanied by such a feeling as fear. Feelings of anxiety may arise with the thought that a new life is growing within you, and you have a huge responsibility for it. These feelings will visit you day after day, but you will not always be able to explain what they are caused by. In order to overcome these emotions, you first need to figure out what causes them.

The first and most important reason is hormonal changes in a woman's body. Each woman will react differently to these changes. One becomes calm, balanced, the other becomes whiny and irritable.

The initial disturbing background also plays an important role. It is influenced by the experience of a previous pregnancy, the state of health of the mother, various psychological factors, such as attitudes in the family, the desirability of this pregnancy.

Often, fears are associated with medical information that falls on the expectant mother. Stories of familiar women about their pregnancy and their feelings. All this leads a pregnant woman into confusion, who does not know who to believe. The main advice in this case is to remember that all women are different and each pregnancy is individual and unique.

Book by Dmitry Kovpak How to get rid of anxiety and fear. Practical guide for a psychotherapist " (brief review of the book)

I would like to draw your attention to the book of the famous psychotherapist Dmitry Kovpak How to get rid of anxiety and fear. A practical guide for a psychotherapist. This book describes well-known fears, anxieties, anxieties that are fraught with consequences. This book will be a good help to people who want to solve this problem.