What am I afraid of? What am I worried about? Everything is fine in the family, everyone is healthy, the child is happy, everything is calm at work, everything is fine with the parents. Why does a constant feeling of inner restlessness prevent you from breathing normally? Why am I haunted by fear and anxiety, how can I get rid of it?

There must be something wrong with me. I am constantly haunted by feelings of anxiety and restlessness for no apparent reason. I wake up and go to bed with him, I spend the day with him, one way or another. How to get rid of anxiety and obsessive thoughts?

I asked myself these questions for many years. I was looking for reasons and ways out of this state. To no avail - it is extremely difficult to get rid of anxiety. The Internet is replete with advice that not only does not help, but most often harms. That was until I came across a site called “System-vector psychology of Yuri Burlan.” I never could have imagined that there was such an accurate explanation for the appearance of anxiety, fear, worry, mathematically proven by life itself!

But... let's take it in order.

Unreasonable anxiety, fear, obsessive thoughts lead to stress

People who are in such states know this firsthand.

The most interesting thing is that I could not understand why exactly I was falling into a state of anxiety. What am I afraid of? What am I worried about? I logically start testing: everything is fine in the family, everyone is healthy, the child is happy, everything is calm at work, everything is fine with the parents. Why does a constant feeling of inner restlessness prevent you from breathing normally? Why am I haunted by fear and anxiety, how can I get rid of it?

Obsessive thoughts are a whole separate issue! They spin in my head all day long. They paint scary pictures of the near future, make you panic and frighten you with their inevitability.

Most of all I feared for the child, for his health, for mine, for my loved ones. It was exhausting, sucking out all the juices. It seemed like depression was about to take over. And getting rid of it is even more difficult.

Being under such tension, it is simply impossible not to become stressed. A person does not feel relaxed, does not fully rest, and sometimes cannot perform basic actions, not to mention work and raising children. Loss of sleep and appetite. And if we take into account that the mind and body are interconnected, then stress soon begins to affect health. Psychosomatic diseases are generally the most common in our lives.

Systemic causes of anxiety

System-vector psychology of Yuri Burlan reveals all the causes and mechanisms of anxiety, fear, and worry. Just by understanding their appearance, bad conditions release us. And following very effective advice, you can get rid of anxiety completely on your own.

System-vector psychology explains that only people with visual vector. This is one of the eight vectors that nature gives us. Often a person is born with a set of several vectors.

“It turns out that fears and anxiety “live in the throat.” And when they leave, it becomes easier to breathe. For years I suffered from causeless anxiety, which often fell on me. Psychologists helped me, but it was as if one hundredth part went away, and then the fears came again. My rational mind gave a logical explanation for half of my fears. But what's the use of these explanations if not normal life. And causeless anxiety in the evenings. By the middle of the course, I began to notice that I began to breathe freely. The clamps are gone. And by the end of the course, I suddenly suddenly noticed that anxiety and fears had left me.”

Want to know how to change this? Come

The article was written based on training materials “ System-vector psychology»

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

Personality anxiety

If personality anxiety is too high level and goes beyond normal condition, then this may lead to disruption in the functioning of the body and the appearance of various diseases in circulatory system, immune and endocrine. Anxiety, from which a person cannot overcome on his own, greatly affects the indicators of a person’s general condition 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 expression of emotions. When a person experiences this type of anxiety, they may experience: trembling, a feeling of danger and complete helplessness, uncertainty and fear.

When something comes unfavorable situation the person begins to gesticulate unusually, depressed and excited facial expressions appear, the pupils dilate and blood pressure rises. A person remains in this state almost all the time, because personal anxiety is a certain character trait of an already established personality.

Of course, in the lives of each of us there are unplanned situations that throw us off balance and create a feeling of anxiety. But so that later the body does not suffer from higher level anxiety, you need to learn to control your emotions.

Symptoms of Anxiety

There are many symptoms that accompany anxiety, we will 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 known species anxiety that people often feel.

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

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

Generalized anxiety is also a well-known disease that is persistent and not limited to ordinary environmental circumstances. A person who suffers from this type of anxiety often experiences: worry 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, trying to protect the body from a possible unfavorable event. In this case, a vague feeling of anxiety and fear arises.

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 body’s response is quite real:

• increase in cardiac output, number of heart contractions;
• increased breathing;
• sweating;
• nausea.

At long term These symptoms include:

• sleep disturbance;
• decreased appetite;
• feeling of shortness of breath;
• apathy.

Psychosomatic disorders, depression, deterioration in quality of life, and personality disorders become their apogee.

The difference between anxiety and fear

Many people who are in an anxious state are aware of the above changes. But here is an understanding of anxiety itself, that is, the causes of the above physiological changes, is not available to everyone.

This is what distinguishes anxiety from fear. With fear, a person specifically and very accurately knows the reason. Fear begins immediately during danger and this is an understandable reaction, while anxiety is a deeper, incomprehensible phenomenon.

Adaptive and pathological anxiety

Adaptive anxiety appears as the body’s response to possible changes environment, for example, before important event(tests, interviews, first date...). This is quite natural process, capable of slowly and imperceptibly flowing into pathological. At the same time, there is no longer a threat, but there is anxiety, it is in no way connected with real events.

Examples from life

Anxiety can also be thought of as thoughts that unreasonably run ahead. That is, a person imagines himself in a place where he is not currently present.

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

The only question in this situation is “why?” Because the teacher is still in thought and doesn’t know who 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 in this case.

But you were unlucky, and it so happened that the teacher’s gaze fell on you on the list. A person who gets ahead of himself may become constrained and, in the worst case scenario, reach the point of loss of consciousness. But in fact, nothing has happened yet. The teacher didn't even ask the question. Again, “why?”

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

The teacher raised the student, but until he asked a question, there was no cause for alarm.

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

You didn't answer, the teacher gave you negative rating- there is no cause for alarm. You need to think about how to correct an unsatisfactory grade. Because you can’t remove a bad mark from the journal, but you can get several positive points.

Let's consider another situation that everyone has been in - waiting for a bus. In addition, if you are late, then waiting becomes an unbearably draining task. But your worry 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, that is, the origin and cause of fear, is clear.

When there are too many fears and anxieties, they seriously complicate the life of any person, preventing them from relaxing and focusing on what they really want to do. important things, so you need to try to fight them. Everyone is concerned about the question of how to overcome fear forever. In fact, you cannot completely get rid of fear and there is nothing wrong with that. Fear is necessary; a person needs this emotion to survive. In order to be a completely mentally healthy person, fear is necessary.

But make sure that fear does not literally tie you hand and foot. There are several steps to 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. There is no need to view your fear as an enemy; on the contrary, you need to treat it positively. Let this become your powerful weapon.

Explore your fear

Fear needs to be explored. My internal energy You need to spend it 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 this differently, you need to find your own way that will be most effective.

Practical training

Overcoming fear should not be the main goal, otherwise it will develop internal resistance, which will interfere with all processes within a person and will only worsen the feeling of anxiety and fear. 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 of 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, the fulfillment of which is prevented by excessive anxiety, and then begin to gradually implement this list. The first time will not be easy, but this is a very useful training and, most importantly, incredibly effective.

Fears must be present in life, but 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 to cope with this.

12 tips to get rid of anxiety, fear and worry

Exercise stress

If you're feeling anxious or scared, do some physical activity. Work out with dumbbells, run or do other activities physical exercise. During physical activity The human body produces endorphin - the so-called joy hormone, which lifts the mood.

Drink less coffee

Caffeine is a powerful stimulant nervous system. IN large quantities he is even capable healthy person turn into an irritated, nervous grumbler. Don't forget that caffeine is not only found in coffee. It is also found in chocolate, tea, Coca-Cola and a number of medicines.

Avoid annoying conversations

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

"White noise"

A white noise generator is great for promoting healthy sleep. Buy such a device and enjoy quality sleep. After all, lack of sleep can provoke stress and simply makes a person tired and irritable.

Analysis of experiences

If you are worried about many different things and problems, make a list of these sources of anxiety. Attribute to each individual alarm possible consequences. When you clearly see that nothing very terrible threatens you, it will be easier for you to calm down. In addition, this will make it 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 learned by comparison.

Don't create unnecessary problems for yourself

Many people really like to get ahead of themselves and prematurely draw conclusions about the bad outcome of certain events, phenomena, and so on.

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

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

Introspection

When something worries you, try to remember similar situations in the past. Think about how you behaved similar situations, how much we were able to 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

You need to know the enemy by sight. Analyze all your fears and anxieties down to the smallest detail, study the likelihood of a problem or specific situation occurring, think about how you can avoid the problem and how to resolve it. In the course of such an analysis, you will not only be seriously prepared to face the problem, but you will also find out that the likelihood that something you fear will happen to you is not at all high. Based on specific data or numbers, you will realize that you are simply fooling yourself.

Eastern wisdom

Take up mastering one of the Eastern techniques of relaxation, meditation or yoga. These practices significantly contribute to complete relaxation, both physically and mentally. Also, during exercise, endorphin, already known to us, is produced. Practice with an instructor, or master 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 your 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 combination with positive emotions(desired move or birth of a child).

Futurophobia is an 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. The person’s internal state then worsens, and the fear itself returns with renewed vigor.

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

How to overcome fear of the future?

Developed by specialists strategic plan, which contains techniques for increasing and replenishing strength for psychological stability, individual confidence in own capabilities, as well as developing the ability to adequately respond to various events.

Analyze

Initially, you should analyze what situation causes fear and what it is associated with. Here it is very important to remember when anxious thoughts first began to occur and whether they were based on a real danger or a subjective one. The more accurately you determine the form of fear, the easier it will be to analyze all the facts that should be written down daily.

On at this stage It is good to visualize the fear in some way, even if it is a drawing of an abstract shape or with some name. This method allows you to throw out all your worries, and possibly your fears.

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

Find a solution

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

In the case when fear has been haunting 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 consult a specialist (psychotherapist) who will prescribe medication treatment.

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

Grounding exercises are designed to restore contact with the present - here and now. the main objective is to connect your mind and body together and make them work together.

These exercises are useful in many situations when you feel:

• overloaded;
• suppressed by difficult memories, thoughts and feelings;
• are captivated by strong emotions;
• experiencing stress, anxiety or anger;
• suffer from painful memories;
• You wake up from nightmares with your heart pounding.

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 breathing, each inhalation and exhalation. Count to yourself the number of exhalations.

#3 - Feel it

Splash some water on your face. Notice how you felt. Feel the touch of the towel you used to wipe your face. Take a sip 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, note all familiar objects and name them. Touch the bed where you are lying, feel the coolness of the air, name any sounds you hear.

#5 - Clothes

Feel the clothes on your body. Notice whether your arms and legs are covered or exposed, and pay attention to how your clothes feel as you move in them. Notice how your feet feel in your socks or shoes.

#6 - Gravity

If you are sitting, touch the chair below you and feel the weight of your body and legs touching the surface and floor. Notice how much pressure your body, arms, and legs place 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 with your head, notice how each part of your body feels, then work your way 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 move your attention from nearby sounds to those coming from a distance. Look around and notice everything that is directly in front of you, and then to the left and to the right. Name character traits, details and features of large objects first, and then smaller and 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 sensation in your palms.

#9 - Temperature

When you go outside, pay attention to the air temperature. How different (or similar) is it to the temperature in the room 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 into something that has an interesting or unusual texture.

#12 - Music

Listen to a piece of instrumental music. Give it your full attention.

No. 13 - Garden

If you have a garden or houseplants, spend some time with them. Plants, and even soil itself, can be a great grounding agent - a cure for anxiety and restlessness.

Treatment

If the above methods do not work, you should contact specialists who will provide competent therapy and prescribe a course of treatment. The main thing is not to start this process, that is, follow the principle “the sooner the better.”

Brianna Wiest

American writer and journalist.

1. The opposite of dependence is not inner balance, but contact with reality. The same applies to anxiety. Anxiety manifests itself 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 such moments, you need to reconnect with reality.

2. Allow yourself to want what you really want. You won't be able to without this. It doesn't matter what you want: to find a life partner, to find new job, earn more money, gain recognition from colleagues. Just recognize and accept this, even if you think others will see you as shallow, flawed, or think you don’t “love yourself” enough.

3. If you're having trouble figuring out what you really want, take a closer look at your deepest fears. What's hidden on their underside? This is what you want.

4. Be grateful for the things that make you uncomfortable. Sad and amazing 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 verge of something new and better, but you need to take action to achieve it.

5. Constructiveness and productivity must be yours best friends. It's not about checking boxes on a hundred-item 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 something specific. practical activities. Worrying about trifles usually indicates the existence real problems, the decisions of which you avoid.

7. You have to 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 myself. Change is a consequence of long and persistent development. If you think otherwise, then you are living in illusions that do not allow you to cope with what is bothering you.

8. Try to consciously reach out to someone or reconnect with people who are already present in your life. It could be just one person 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 like you're twisting yourself into a pretzel, you can write down whatever comes into your head, even if it seems terrible, disgusting, shameful, or full of self-loathing. Don't keep your thoughts and feelings to yourself! Once you do this a few times, you will notice that you really feel 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 clarity of thought, so this state you shouldn't take any important decisions and take on any obligations. Find out what can help you calm down (a small snack, a bath, a conversation, or any activity that you actually enjoy), and before you start doing anything, pull yourself out of the negativity.

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

12. You must take action to get rid of what is preventing you from realizing your true desires.

Real change occurs at the level of actions. A person begins to do something completely differently, not the way he did it before.

Cheryl Strayed, American writer and publicist

13. Read. If you don't read anything, it's probably not because you don't enjoy reading, but because you haven't found a book that excites you. What you read now will affect what you will be like decades from now. Search the Internet for articles and essays in which people talk about how they cope with theirs. Finding out that many people you don't know are experiencing the same feelings can help you stop feeling alone in your problems. Read about things that are difficult for you to understand, things that terrify or delight you. Just read the damn thing!

14. You can take control of your feelings. It's important to remember this. It's not difficult at all. Just tell yourself, “I don’t want to feel the emotions I’m experiencing right now, so I’ll focus on other aspects of this problem.”

15. If you believe that you can’t just go ahead and be happy, that you can’t influence how you feel and what you think, you will condemn yourself to extreme hard life. In that case, you don’t need to read this article anymore, because only believing otherwise can help you cope with your problems.

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

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

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 this is not consistent with your habitual way of thinking and behaving. This does not mean that you are rushing 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. This may sound like annoying, useless advice, but you shouldn't break up with the people who make your eyes sparkle, you shouldn't give up what you enjoy doing (even if it's not related to your job), and you shouldn't give up your deepest desires. Choose love, even if that choice scares you. In fact, your fear of doing something is proportionate to your desire to do it.

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

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

We're all lying in the gutter, but some of us are looking at the stars.

Oscar Wilde

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

23. You don't have to trust all your emotions. According to generally accepted views, it is emotions that need to 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 sensations, they will constantly throw you off balance. 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 whether you should have children or not, just imagine yourself at 75 years old. Would you like to be surrounded by family members, or would you be completely comfortable living alone? Imagine what your life will be like in three years. Will you be glad that you didn't try to save your relationship, that you didn't save, or that you spent a lot of time watching TV when you could have written a book, started a business, or started composing music?

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

We live in complex and fast times. Depression, stress and anxiety have a profound impact on well-being and quality of life. They easily cancel out all our efforts to be happy and seriously spoil our health. I know what I’m talking about, because I’ve gone through this whole circle myself.

I wrote on the blog about and, it remains to talk about anxiety as part of the discount week on these supplements.

I think this is the most difficult thing emotional condition and maybe even worse than depression. But what is most common, that’s for sure!

Anxiety happens to varying degrees, from anxiety to strong emotions and phobias. And if fear is normal reaction to real danger, then anxiety has no clear or rational cause.

An ideal example would be my relative. Her anxiety level is so high that it causes a lot of inconvenience! What are those who don’t have worth? real reason fears of dogs, couriers, robbers, fear of getting all unimaginable diseases at once!

But anxiety not only causes inconvenience in life, but leads to very serious problems, development of phobias and PA (panic attacks). It turns out vicious circle: anxiety - panic disorder - depression - even more anxiety, etc.

I experienced all these circles from the drawing myself. I have had to face panic attacks too close to home; this was a consequence of severe stress (betrayal) and prolonged anxiety. Now I’m writing this and smiling, but how difficult it was to walk, to live this path, beyond words!

So please don’t let yourself suffer the consequences of anxiety! Eliminating them is difficult, time-consuming and very, very expensive.

Signs and symptoms of anxiety

Edvard Munch's painting could become visual aid by anxiety))

Symptoms vary, but most often include rapid heartbeat, sweating, dry mouth, wet palms, or dizziness. Digestive and intestinal disorders.

Anxiety is common among schoolchildren, and then they constantly ask to leave class and run to the toilet, this is also one of the symptoms.

There is often tightness in the chest and difficulty taking a deep breath, constant yawning, a feeling of shortness of breath and hyperventilation. Anxiety can cause tension in the back and neck muscles, leading to headaches, back pain and muscle spasms.

My friend experienced extreme stress with tears and fear when we descended from the upper glacier in Hintertux. In such cases, my mother always wonders why pay for it)) But this fear has nothing to do with anxiety, when you can’t shake the feeling that something is going to happen and it’s definitely going to be bad!

Many people live for years in such fear and expectation of the worst. Inability to relax leads to difficulty falling asleep, insomnia and poor sleep, and constant anxiety about the problems that I wrote about above.

How to get rid of anxiety in a simple way

Anxiety can be a consequence of more than just extreme stress, but also the usual increase in the level of lactic acid in the blood. At least seven nutritional factors are responsible for its content: caffeine, sugar, vitamin B deficiency, calcium or magnesium deficiency, alcohol, food allergies.

Just by avoiding sugar, caffeine and food allergens, and replenishing the lack of these vitamins, you can significantly relieve the symptoms of anxiety!

Dual anxiety therapy

Supplements work effectively and safely for anxiety and restlessness, up to the complete elimination of symptoms (which cannot be said about tranquilizers, which have a bunch of side effects).

But for long lasting results, you need to combine taking supplements with methods of relaxing the body and mind.

These may be the most simple ways: prayer, meditation, relaxation, affirmations or deep relaxation audio therapy. Whichever suits you best and likes it? It is important to choose your own method and devote 5-10 minutes to relaxation every day.

The most effective supplements for anxiety are: basic complex, necessarily magnesium, L-theanine, GABA, ashwagandha, St. John's wort extract.

Essential vitamins for anxiety

Basics for anxiety: high-quality multivitamins + vitamin D3 1000 - 2000 IU for the first time + omega-3 with a dosage of EPA and DHA 1000-3000 mg/day.

Omega acids should be chosen with the highest possible concentration of EPA; they work effectively to improve mood and emotional well-being, I wrote about.

Pay attention to the magnesium content in the base complex; if it is not enough, then You need extra magnesium! I ordered a lot of magnesium, I liked this one the most Bluebonnet Nutrition, Buffered Chelated Magnesium

L-theanine quickly relieves anxiety

L-theanine is a relaxing amino acid found in green tea. Available as a supplement. Clinical studies have shown that L-theanine promotes a feeling of calm in patients with anxiety.

Best version of L-theanine: A proprietary form of Suntheanine, which is manufactured in Japan by Taiyo International. For maximum fast acting You can take L-theanine in chewable tablet form.

L-Theanine usually provides immediate effects, while other supplements take a few days to two weeks to start working for noticeable improvement.

The effective dosage is 100-200 mg up to three times a day. At higher dosages above 600 mg, L-theanine may cause drowsiness.

My choice: Natural Factors, Suntheanine chewable tablets or capsules, also in Japanese form Natural Factors, Stress-Relax, Suntheanine

GABA promotes relaxation

Gamma-aminobutyric acid, a natural calming amino acid, is part of the nervous system. When taken in supplement form, it provides a feeling of calm, improves brain function and mental clarity. Also effective for stress and insomnia.

Synthetic GABA is less effective than natural GABA produced in Japan under the name PharmaGABA. It has been clinically tested and approved in Japan as a stress reliever and relaxation aid.

PharmaGABA chewable tablets starts to work as quickly as possible, within 15 minutes after administration a feeling of calm appears, and the effect continues for another 4-6 hours. You can use it whenever you feel “a little stressed”))

Effective dosage is 100-200 mg. up to three times a day. For good sleep, you can take 200-300 mg. In the evening. Completely safe, but do not exceed the dosage of 1200 mg per day.

My choice: chewable tablets Natural Factors Pharma GABA

Ashwagandha treats anxiety and sleep disorders

Ashwagandha is also used for anxiety, but the form of the drug matters. Patented ashwagandha extract Sensoril Ashwaganda (8% Withanolides) is titrated to the active component withanolides, which have anti-inflammatory and anti-stress properties.

Studies have shown that ashwagandha reduces levels of the stress hormone cortisol, treats anxiety disorders and sleep disorders, insomnia. In a study of people with chronic stress, ashwagandha reduced anxiety and insomnia by 69%.

The benefits of Sensoril Ashwaganda are that the extract provides a relaxing effect while also increasing energy levels and reducing fatigue. The effective dosage is 125 - 250 mg twice a day.

My choice: Natural Factors Ashwagandha or Adaptogen with Ashwagandha Natural Factors, Stress-Relax, Serenity Formula

St. John's wort extract

St. John's wort is very effective in treating anxiety and restlessness if the underlying cause of the anxiety is.

Feeling anxious for no reason is a condition that almost every person experiences at some point in their life. For some people, this is a fleeting phenomenon that does not in any way affect the quality of life, but for others it can become a tangible problem that seriously affects their life. interpersonal relationships And career growth. If you are unlucky enough to fall into the second category and experience anxiety for no reason, then this article is a must-read, as it will help you get a holistic picture of these disorders.

In the first part of the article we will talk about what fear and anxiety are and define the types anxiety states, let's talk about the causes of anxiety and restlessness, and at the end, as usual, we will outline general recommendations that will help ease causeless anxiety.

What are the feelings of fear and anxiety?

For many people, the words “fear” and “anxiety” are synonymous, but despite the real similarity of the terms, this is not entirely true. In fact, there is still no consensus on how exactly fear differs from anxiety, but most psychotherapists agree that fear arises at the moment of the appearance of any danger. For example, you were walking peacefully through the forest, but suddenly you met a bear. And at this moment you experience fear, which is quite rational, because your life is under real threat.

With anxiety, things are a little different. Another example is when you are walking around the zoo and suddenly you see a bear in a cage. You know that he is in a cage and cannot harm you, but that incident in the forest left its mark and your soul is still somehow restless. This state is anxiety. In short, the main difference between anxiety and fear is that fear manifests itself during a real danger, and anxiety can arise before its onset or in a situation where it cannot exist at all.

Sometimes anxiety states arise for no reason, but this is only at first glance. A person may feel anxious before certain situations and sincerely don’t understand what the reason is, but most often there is one, it’s just located deep in the subconscious. An example of such a situation could be forgotten childhood traumas, etc.

It is worth noting that the presence of fear or anxiety is an absolutely normal phenomenon, which does not always indicate any pathological condition. Most often, fear helps a person mobilize his strength and quickly adapt to a situation in which he has not previously found himself. However, when this whole process takes on a chronic form, it can develop into one of the anxiety states.

Types of anxiety conditions

There are several main types of anxiety conditions. I will not list all of them, but will only talk about those that have a basis common root, namely, unreasonable fear. These include generalized anxiety, panic attacks, and obsessive-compulsive disorders. Let us dwell in more detail on each of these points.

1) Generalized anxiety.

Generalized anxiety disorder is a condition that is accompanied by feelings of anxiety and restlessness for no apparent reason for a long time (from six months or more). It is common for people suffering from HT constant worry about your life, hypochondria, unreasonable fear for the lives of your loved ones, as well as far-fetched worries about various fields life (relationships with the opposite sex, financial issues, etc.). The main vegetative symptoms include increased fatigue, muscle tension and inability to concentrate for long periods of time.

2) Social phobia.

For regular visitors to the site, there is no need to explain the meaning of this word, but for those who are here for the first time, I will tell you. - This unreasonable fear performing any actions that are accompanied by attention from others. The peculiarity of social phobia is that one can perfectly understand the absurdity of one’s fears, but this does not help in any way in the fight against them. Some social phobics experience a constant feeling of fear and anxiety for no reason at all. social situations(here we are talking about generalized social phobia), and some are afraid of specific situations, for example public speaking. In this case we're talking about about specific social phobia. As for people suffering from this disease, they are characterized by a huge dependence on the opinions of others, self-focus, perfectionism, as well as a critical attitude towards themselves. Autonomic symptoms are the same as in other anxiety spectrum disorders.

3) Panic attacks.

Many social phobics experience panic attacks. A panic attack is a severe attack of anxiety that manifests itself both physically and mentally. As a rule, it happens in crowded places (metro, square, public canteen, etc.). At the same time, the nature of a panic attack is irrational, since no real threat for a person at this moment no. In other words, a state of anxiety and restlessness occurs for no apparent reason. Some psychotherapists believe that the reasons for this phenomenon lie in the long-term influence of some traumatic situation on a person, but at the same time the influence of one-time stressful situations this is also the case. The cause of panic attacks can be divided into 3 types:

• Spontaneous panic (appears regardless of the circumstances);
• Situational panic (arises as a result of worrying about the onset of an exciting situation);
• Conditional situational panic (occurs due to exposure to chemical substance, for example alcohol).

4) Obsessive-compulsive disorders.

The name of this disorder consists of two terms. Obsessions are obsessive thoughts, and compulsions are actions that a person takes to cope with them. It is worth noting that these actions in the vast majority of cases are extremely illogical. Thus obsessive-compulsive disorder is mental disorder, which is accompanied by obsessions, which in turn leads to compulsions. To diagnose obsessive-compulsive disorder, it is used, which you can find on our website.

Why does anxiety arise for no reason?

The origins of feelings of fear and anxiety for no reason cannot be combined into one clear group, since everyone is individual and reacts to all events in their lives in their own way. For example, some suffer very painfully or even small mistakes in the presence of others, which leaves an imprint on life and in the future can lead to anxiety for no reason. However, I will try to highlight the most common factors leading to anxiety disorders:

• Problems in the family, improper upbringing, childhood trauma;
• Problems in your own family life or lack thereof;
• If you were born a woman, then you are already at risk, since women are more susceptible than men;
• There is an assumption that fat people less susceptible to anxiety disorders and mental disorders in general;
• Some research suggests that constant feelings of fear and anxiety may be inherited. Therefore, pay attention to whether your parents have the same problems as you;
• Perfectionism and excessive demands on oneself, which leads to strong feelings if the set goals are not achieved.

What do all these points have in common? Giving significance to the psychotraumatic factor, which triggers the mechanism of the emergence of feelings of anxiety and restlessness, which turn from a non-pathological form into a causeless one.

Manifestations of anxiety: somatic and mental symptoms

There are 2 groups of symptoms: somatic and mental. Somatic (or otherwise vegetative) symptoms are a manifestation of anxiety on the physical level. The most common somatic symptoms are:

• Rapid heartbeat (main companion constant feeling anxiety and fear);
• Bear disease;
• Pain in the heart area;
• Increased sweating;
• Tremor of the limbs;
• Feeling of a lump in the throat;
• Dryness and bad smell from mouth;
• Dizziness;
• Feeling of heat or, conversely, cold;
• Muscle spasms.

The second type of symptoms, unlike vegetative ones, manifests itself on psychological level. These include:

• Hypochondria;
• Depression;
• Emotional tension;
• Fear of death, etc.

The above are general symptoms that are common to all anxiety disorders, but some anxiety conditions have their own characteristics. For example, symptoms of generalized anxiety disorder include:

• Unreasonable fear for your life and for the lives of loved ones;
• Problems with concentration;
• In some cases, photophobia;
• Problems with memory and physical performance;
• All kinds of sleep disorders;
• Muscle tension, etc.

All these symptoms do not go unnoticed in the body and over time they can develop into psychosomatic diseases.

How to get rid of causeless anxiety

Now let's move on to the most important thing: what to do if you feel anxiety for no reason? If anxiety becomes unbearable and significantly reduces the quality of your life, then in any case you need to contact a psychotherapist, no matter how much you would like it. Depending on the type of anxiety disorder you have, he will prescribe appropriate treatment. If we try to generalize, we can distinguish 2 methods of treating anxiety disorders: medication and with the help of special psychotherapeutic techniques.

1) Drug treatment.

In some cases, to treat feelings of anxiety for no reason, the doctor may resort to appropriate medications. But it is worth remembering that pills, as a rule, only relieve symptoms. It is most effective to use a combination of medications and psychotherapy. With this method of treatment, you will get rid of the causes of anxiety and restlessness and will be less susceptible to relapses than people who use only medicines. However, on initial stages It is permissible to prescribe mild antidepressants. If this has any positive effect, then a therapeutic course is prescribed. Below I will give a list of drugs that can relieve anxiety and are available without a prescription:

• "Novo-passit" . It has proven itself in various anxiety conditions, as well as sleep disorders. Take 1 tablet 3 times a day. The duration of the course depends on individual characteristics and prescribed by a doctor.
• "Persen." It has a similar effect as Novo-Passit. Directions for use: 2-3 tablets 2-3 times a day. When treating anxiety conditions, the course should not exceed 6-8 weeks in duration.
• "Valerian". The most common drug that everyone has in their medicine cabinet. It should be taken every day, a couple of tablets. The course lasts 2-3 weeks.

2) Psychotherapeutic techniques.

This has been said many times on the pages of the site, but I will repeat it again. Cognitive behavioral therapy is the most effective method treatment of causeless anxiety states. Its essence is that, with the help of a psychotherapist, you pull out all the unconscious things that contribute to feelings of anxiety, and then replace them with more rational ones. Also, in the process of undergoing a course of cognitive behavioral therapy, a person encounters his anxiety in a controlled environment and by repeating frightening situations, over time, he gains more and more control over them.

Of course, such general recommendations as correct mode sleep, giving up invigorating drinks and smoking will help get rid of feelings of anxiety for no reason. Special attention I want to spend time studying active sports. They will help you not only reduce anxiety, but also cope with anxiety, and generally improve your well-being. In the end, we recommend watching a video on how to get rid of feelings of unreasonable fear.