How to get rid of fear and anxiety. Unreasonable Feelings of Fear: Hidden Causes and Effective Coping Methods

Fear is a natural and necessary emotion for life, or rather an affective state. Healthy fear ensures self-preservation. This is a sign of intelligence and fantasy, the desire to live. Justified fear, such as the fear of a fire due to an electrical appliance left on, is helpful. Like pain, it warns us of a possible or emerging problem. But what if the fear is out of control and interferes with life? Read on.

Like any phenomenon, fear can be viewed from two sides, positive and negative:

• The negative power of fear is that, being uncontrollable or turning into anxiety, behavioral disorders and the like, it spoils the life of an individual.
• The positive power of fear is that it provides development. From the fear of ignorance, schools appeared, from the fear of death and injury in road accidents, mechanics improve cars, the fear of poisoning makes us carefully process and store products.

The difference between fear and anxiety

Fear is an emotion that is closely related to another one - anxiety. Sometimes these definitions can be confused. However, there are 3 characteristics that distinguish between these concepts:

1. Fear is more specific, for example, there is a fear of heights. While anxiety does not have a clear outline.
2. Anxiety is a subjectively significant emotion. It is caused by things, values ​​that are significant for a particular individual. Anxiety arises against the background of a threat to the personality itself, its essence, worldview.
3. Before anxiety, a person is often helpless. For example, if uncertainty causes anxiety during an earthquake, then a person cannot influence this.
4. Anxiety is a constant phenomenon, fear is caused by a specific situation.

Specificity of fear

We can distinguish between real and false fear:

• The first we experience in critical situations. For example, when the car got into a snow drift and is about to roll over.
• False fear - imaginary feelings about what did not happen (“What if I get into a skid?”). We need to fight against false fears.

When we experience fear, there is an increase in sensory attention and motor tension. That is, we observe more actively and are ready to quickly run (act).

Uncontrolled and unprocessed fears turn into phobias and anxieties, which provokes personality neuroticism.

Signs of fear

Signs of fear include:

• anxiety;
• anxiety;
• jealousy;
• shyness;
• other subjective states;
• uncertainty;
• physiological changes;
• avoidance of the object of discomfort.

Reasons for fear

Among the reasons are:

• self-doubt and other disorders;
• children's psychological trauma;
• constant stress and often recurring critical situations;
• the instinct of self-preservation.

The last reason encourages normative fear.

As noted by V. A. Kostina and O. V. Doronina, fear can be hereditary. Moreover, women are more likely to have social fears, and men - the fear of heights. By inheritance, the fear of heights, darkness, fear of doctors, punishment, loss of loved ones is transmitted.

How dangerous is fear

With fear, a number of physiological changes occur in the body. The work includes the hypothalamus, pituitary gland and adrenal cortex. As a result of activation of the hypothalamus, corticotropin is produced. It in turn includes the nervous system and the pituitary gland. It triggers the adrenal glands and produces prolactin. The adrenal glands secrete cortisol. Along with this, adrenaline and norepinephrine are produced. Externally and internally, all this is manifested:

• pressure increase;
• increased heart rate and respiration;
• opening of the bronchi;
• "goose skin";
• decreased blood flow to the organs of the digestive and reproductive systems;
• pupil dilation;
• the release of glucose into the blood;
• fast burning of fats;
• increased acidity in the stomach and decreased production of enzymes;
• shutdown of the immune system.

That is, the body comes into tension and becomes at a low start.

In real danger, this allows you to think faster, see better, hit harder, run faster. But if the fear is imaginary and constant, then the body does not benefit from everything that happens to it at this moment. That is why, against the background of fear, psychosomatic diseases develop:

• stool disorders,
• bronchial edema,
• dyspnea,
• chest pain.

Thus, there is a vicious circle. For example, you are afraid of getting sick, but against the background of fear you get sick. In addition, the more often you experience fear (stress), the less you can rationally assess the situation, which results in chronic phobias.

Just don't say that now you have a fear of fear (that was not my goal). In any case, we'll deal with it now. Read on.

The most popular fears: description and solution

One of the most popular fears is the fear of death (of one's own or loved ones). This is the most controversial phenomenon:

• On the one hand, it can reach such proportions that a person will close within four walls and simply rewind the allotted time.
• But on the other hand, this normal fear, forcing us to look around when we cross the road.

The only way to deal with it is to accept it. All people are mortal. It makes no sense to experience death several times in your thoughts and darken yourself with this all your life.

Other popular fears include fear of others, of oneself, of time, of fear.

Fear of others

The basis of fear is criticism, moreover, yours in the first place. To overcome this problem, try not to criticize yourself, but to praise. It is human nature to project our shortcomings or problems onto others, that is, in people we notice and scold what we do not accept in ourselves. And, as it were, we play ahead of the curve until it is noticed here. That is, we are afraid that our shortcomings will be noticed. This also includes:

• pickiness;
• resentment;
• revenge;
• unpleasant character traits (conflict, deceit, dishonesty, avoiding problems, indecision).

If you notice this in people and are afraid to experience it for yourself, then you probably already experienced it in your face a long time ago. On the same basis, there is a fear of seeming ridiculous, falling under the evil mood of someone. Solution to the problem: show yourself what you want to see in others.

Fear of self

We are talking about the fear of one's own ailments, imperfections of the body, loss of strength and the like. For such a problem, the solution is to achieve harmony of the body, brain and soul. This is a very difficult and wide path. Simply put, this is getting rid of psychosomatics.

Learn to listen to your body and accept the fact that it is a system capable of self-regulation, if it is not interfered with by imaginary fears. Have you ever said: “I don’t understand how I could do this. Now I won’t repeat it on purpose”? Here is the answer.

Fear of time

Learn the principle of "here and now." Fear of the passing time is often accompanied by self-flagellation due to postponing something for later or to the will of fate. You need to learn how to act and take responsibility for your actions.

• Get rid of laziness.
• Embrace the principle of "everything has its time," but in the context of your fulfilling your life plan and creating favorable conditions, and not waiting for the intervention of external forces.
• Scroll through the situations in your head before doing something in practice (of course, only with a happy outcome).

Fear of fear

First of all, learn to call a spade a spade. Not "I'm nervous", but "I'm afraid of something". Primarily we are talking about the fear of the unknown. Read about overcoming it in the paragraph “From fear to freedom” of this article.

1. Learn to overcome your fears and use them for good. There is no need to be ashamed of fear, but you need to overcome it and resist. Best Method in this case- "wedge wedge." It's important to face your fears. If in alcoholism treatment begins with the acceptance (voicing, recognition) of the problem, then the correction of fears begins with a confrontation.
2. When working with fears, it is important to understand that it will not work the first time. You must be aware that it will not be easy, but it will be worth it. In case of failure, prepare an alternative plan (people with fears are best at coming up with workarounds), but use it only as a plan B.
3. Pretend you're not afraid of anything. Imagine that you have to play a role on stage. After a while, your brain will believe that you really are not afraid of anything.
4. Fears about the future are the least justified. You create your own future, so pay attention to the present. Fears about him are much more justified. By torturing yourself with something from the future, you spoil your whole life. You exist, you don't live.
5. Accept the fact that our life consists of white and black stripes, sometimes gray. Troubles, difficulties and uncertainties will often appear. It is important not to be afraid to face it, but to be sure that you can handle it. To do this, you need to be the master of your life.
6. Most fears come from childhood. But, firstly, a child and an adult perceive the same things in different ways. Second, often fear or disagreement with specific person projected onto the object. For example, you have problems in your relationship with your parents, but you are afraid of the dark (you were once locked in a closet). Then there is only one solution - to let go or discuss grievances.
7. Have you noticed that fears are always directed to the future (even if they are based on the experience of the past), and fears develop through imagination? So why not redirect your forces, for example, to creativity? Learn to switch attention. Understand that working through future events that most likely will not happen, you spend real physical, intellectual and psychological strength. Don't you feel sorry for this?
8. Fear of the unknown is the most unjustified. You do not yet know the object (phenomenon) itself, so how do you know that you need to be afraid of it? Try it. Haven't been on a plane? Try it. And then decide whether you will be afraid or not.

I want to make a reservation that you can not rush into the pool with your head and neglect your safety. That is, to live full life having no fears does not mean going snowboarding, getting hurt and being disabled. Living without fear means making decisions yourself and being responsible for them, understanding all the risks and possible consequences.

The body is able to heal itself. Your task is to bring him out of a state of eternal tension. And that's what relaxation is for. We are talking about conscious relaxation of the body, replacing negative emotions with positive ones. But once again I remind you that you need to get rid of only unhealthy fear.

Plan of Healing

To overcome fear, you need to consistently solve a number of problems.

1. Change faith in the bad (this is fear) to faith in the good. There is a recipe for everyone here: someone turns to nature, someone to spirits, God, their own old pleasant memories.
2. Next, find support in someone and give it yourself.
3. Learn to listen to your body and trust your intuition.
4. Find the root cause of false fear.
5. Make up your recipe for courage. These are detailed aspirations (desires) and ways to achieve them. It is important to describe not only what needs to be done, but also what you can do.
6. Refocus attention from the result to the process.

You can read about each of these points and how to do them in L. Rankin's book Healing from Fear. The paper gives practical recommendations on meditation, the search for inner strength, the development of courage. For each element (belief, courage, search for reasons, etc.) whole list description methods. The author presented so many techniques in one edition that I think you will definitely find something for yourself there.

From fear to freedom

If you are still reading this article, then you are probably trapped in your own fears and are looking for a way to freedom. Right? Well, he is. Includes 5 items:

1. Exit from the unconscious. It takes more energy to avoid the risk than the risk itself. A person is driven by the thought “better reliability than regrets.” In order to step over this stage, ask yourself the question: is your comfort zone really the same for you? Imagine who you could be if it wasn't for your fears.
2. Getting out of your perceived comfort zone. At this stage, a person is driven by the belief that uncertainty is the only constant and clear in his life. That is, a person understands that he infringes on himself, but remains in the old place. At this stage, it is important to stimulate yourself with praise. You are a brave person and will be able to get out of your zone.
3. At the third stage, a person is not afraid of uncertainty, but does not look for it either. Doubt more, be curious.
4. The search for the uncertain, the unknown, the new. Learn to see possibilities.
5. Acceptance of uncertainty as such (in the concept of the world). Realize that anything can happen, but any event has a meaning.

The fifth stage is the final one. This is the very freedom without fears that you need to enjoy. However, this is the most unstable stage. Your freedom must be constantly reinforced and maintained by practice. Otherwise it is easy to lose it.

Emergency help

1. If fear caught you by surprise, then quickly find inner strength can be done with attention shifting. As you become aware of your fear, direct your attention to your most intense passion, desire. Focus on it. Want it so much that there is no room for fear. Even if the objects of passion and fear are from different "worlds". Convince yourself that you will quickly deal with what scares you, and then do what you want.
2. The second way to quickly overcome fear is to imagine what it deprives you of. Usually people evaluate only one side: what fear saves them from. Imagine how much fear stifles your potential, your individuality, originality.
3. Practice self-indulgence. Repeat daily in front of a mirror, “I am the master of my life. Everything that happens (both good and bad) depends on me. There is no place for fear, as well as meaning in it.
4. If the fear is clearly defined, then thoroughly study all its aspects. Look him in the face. Find the positives.
5. The most non-standard and categorical method of struggle is worry about the consequences of anxiety. This is a dubious way, but it exists. Imagine how the situation will worsen from your experiences (after reading this article, you know what your body experiences during a period of fear). Oddly enough, from the realization of "playing against yourself" you will calm down. But I must say right away that the method is not suitable for everyone. You can go into even more self-torture. Be careful!

Childhood fears

Despite the individual nature of fears (although, as we remember, they are not as subjective as anxiety), they are based on the actual need of age. Therefore, we can generally classify fears by age:

1. Up to six months - fear of sharp and loud sounds and movements, loss of support.
2. From six months to a year - fear of dressing up, changing the usual, strangers, height.
3. From a year to two - fear of doctors, injuries, separation from parents.
4. From two to three years - fear of the dark, parental rejection, animals, loneliness, nightmares.
5. From three to seven years - fear of insects, water, heights, fairy tale characters, misfortunes, catastrophes, fires, schools.
6. School period - fear of harsh sounds, death, physical violence, loss of loved ones. Along with this, social fears arise that persist in the future (fear of being late, not coping with the task, getting punished). If you do not work out these fears, then there will be a fear of not living up to expectations, of looking stupid; relationship problems.

Age fears are normative if the child does not drop out of life (sociable, open). They will pass on their own. But if the child avoids communication, is constantly scared and worried, then professional correction is needed.

Children's fears can be imitative or personal. In the first case - copying someone's behavior, in the second - their emotions under the influence of difficult situations.

In addition, fears can be short-term (up to 20 minutes), quickly passing (leave after a conversation), protracted (up to 2 months, even with corrective work).

Children's fears: what to do?

You can fight children's fears with the help of fairy tale therapy. As part of this, I recommend that you familiarize yourself with the book by R. M. Tkach “Fairytale Therapy of Children's Problems”. In the work one can find not only a description of the method, but also the material (plots) of the fairy tales themselves.

1. Do not shame the child for fears, but ask about them. For example, what he saw, and how it looked, what it came for.
2. Accept the child's fear and tell a real or fictional story of personal fear and overcoming it.
3. Do not close the child in a dark room for the sake of punishment, do not scare the child with Baba Yaga or the "evil uncle" who will take him away. This is a direct path to neuroses and fears.
4. Ask what the child is watching or reading. Discuss it together.
5. To overcome specific fears, use fairy tale therapy or ridicule of fears.

Ridicule involves the visualization of fear (on a piece of paper) with the subsequent addition of funny (for a child) elements to it.

I also recommend the book by S. V. Bedredinova and A. I. Tascheva “Prevention and correction of fears: tutorial". It presents many practical options for therapy with children to overcome fears. Listing methods here, I think, does not make sense. The manual describes both puppet therapy, and art therapy, and a correction program, and much more (with indications and contraindications for each method, features of the implementation). The phenomenon of children's fears themselves is also described.

Results and literature on the topic

Fear is the echo of the animal in man, the primitive. Previously, this emotion was justified even when it was constant. But in modern world it prevents a person from living. The situation is even more aggravated if fear is intertwined with anxiety, shame, guilt and other emotions.

The danger of fear is not contrived. It not only creates psychological discomfort, but also destroys the body on a physical level. In part, the phrase “Whoever is afraid of something will happen to him” is true. And this is not about the supreme forces, the attraction of misfortunes and ailments. The point is that, experiencing fear, our body radically changes its work: there is an excess of hormones (with prolonged excessive influence, they provoke imbalance and intoxication, destruction of organs), the digestive and reproductive systems fade into the background, the activity of the cardiovascular system is gaining momentum . A person can actually get sick.

It is necessary to get rid of fear (I remind you, false fear). But only children's fears can go away on their own. Adults will have to consciously break themselves, rebuild their belief systems, challenge themselves constantly, make a plan of action.

I recommend reading another book: D. T. Mangan " The secret of the easy life: How to live without problems. The author reveals his own concept, according to which we are a complex mechanism that requires flogs to enable or disable systems. The book is a practical guide to restructuring your thinking, including getting rid of fears. For each problem, Mangan suggests using a unique password. These are the words to be used in difficult situations. And from them, supposedly, the situation will turn in your favor. I myself have not tried this approach, so I can’t say anything good or bad. But in my opinion, the very idea of ​​the concept is interesting.

In the fight against fears, as in any business, the main thing is the beginning! You yourself will not notice how the fight will become easier. Gradually it will no longer be a struggle. Well, the result in the form of complete mental freedom is the highest reward. I wish you success in the fight against inner demons!

Surely each of us has experienced a feeling of anxiety and anxiety, manifested in the form of inexplicable and insurmountable negative emotions. And if in some situations we blame stressful condition or some jar of Hearts, then anxiety can often arise for no reason.

In fact, there are still reasons, they are just not on the surface, but hidden deep inside, which can make it very difficult to open them. We will try to solve this problem on our website.

Anxiety syndrome can make a person experience serious emotional (however, often physical) discomfort, interfere with enjoying life. This condition has a detrimental effect on the body and peace of mind, resulting in the development of psychosomatic diseases.

If you are overcome by a feeling of anxiety for no reason, you need to deal with its sources and try to help yourself. How to do it? The following material is devoted to this topic.

What is Anxiety and Anxiety

Anxiety in psychology is considered as an emotion with a negative connotation that can occur in response to some event. There are also cases when a state of anxiety and anxiety arises for no reason.

Distinguish between anxiety and anxiety

Anxiety is emotional condition, which occurs in situations of uncertain danger, so this emotion is often pointless. This concept was introduced into psychology by the creator of psychoanalysis - Sigmund Freud.

Anxiety is a whole complex of emotions, including feelings of fear, shame, anxiety, guilt, etc. . This is an individual psychological feature of a person, manifested in the fact that a person is prone to experiences. The reason may be weak nervous system, certain properties of temperament or personality.

Sometimes anxiety is a completely normal condition that can even be beneficial. For example, if we worry about something (in moderation), then this can make us perform some tasks with high quality and achieve success. But, if anxiety develops into an anxiety disorder, then we are talking about a violation that needs to be dealt with.

There are several types of anxiety disorders:

• Generalized. This is exactly the case when there is a feeling of anxiety and anxiety. without a reason. Upcoming exams, coming to a new job, moving and other circumstances are completely irrelevant. This state covers a person suddenly and completely - to such an extent that a person cannot even perform daily activities.
• Social. In such cases, a vague sense of anxiety does not make you feel comfortable. surrounded by other people. Because of this, difficulties can arise even when a person just goes out into the street, to the store or for a walk. As a result of this anxiety disorder, the need to study, work, visit public places turns into an incredible torment for a person.
• panic state. This disorder occurs intermittently causeless fear and anxiety. The intensity of fear in this case is pronounced. Suddenly, a person’s heart begins to beat intensely, sweating increases, he begins to lack air, a desire to run somewhere and do something to get rid of this condition appears. People suffering from panic attacks may even be afraid to leave the house and contact people.
• Phobias. Despite the fact that phobias are characterized by the fear of something specific (heights, confined spaces, insects, etc.), this is most often - unconscious anxiety. A person cannot explain why he is afraid, for example, of snakes, the dark, or something else.

An anxiety disorder often develops along with depression, obsessive-compulsive disorder, or bipolar disorder.

The difference between fear and anxiety

These two concepts must be distinguished from each other. Fear and anxiety, although they have similar manifestations, are still different states. Fear is an emotional response to some real threat. In turn, anxiety is, perhaps, an unreasonable expectation of something bad, some kind of danger or a traumatic situation. . To understand what we are talking about, let's take an example.

Assume that a student who has not prepared for an exam is quite justified in failing the exam. On the other hand, take a look at the A student who prepared carefully, studied the answers to all the questions, but still worried that he would not be able to get a good mark. In this case, one can argue about an inadequate reaction to the situation, which indicates a possible anxiety disorder.

So, to summarize, what are the differences and concerns:

1. Fear is response to some reasonable stimulus and anxiety is a condition that occurs even in the absence of a clear signal of danger.
2. Fear is usually focused on specific source of danger in the event of an imminent expectation or a collision with it that has already occurred, and anxiety arises even if collision with danger is not predicted.
3. Fear develops at the moment of threat, and anxiety long before it happened. And it is not a fact that this frightening moment will come.
4. Fear based on experience a person, some traumatic events in the past. In turn, anxiety future oriented and is not always supported negative experience.
5. Fear is most often connection with inhibition of mental functions due to the involvement of the parasympathetic divisions of the nervous system. Because of this, it is believed that the feeling of fear "paralyzes", "turns off" or simply makes you run away without looking back. Unreasonable anxiety, on the contrary, is usually associated with stimulation of the sympathetic nervous system. But, this does not mean that it is able to mobilize human forces and direct them to constructive solution. Anxiety covers completely, makes thoughts swirl around the expectation of something unpleasant.

It is also necessary to distinguish between the concepts of fear and anxiety. If fear is an emotion that arises in some situations, then fear is felt quite often (if not all the time) and is rather a manifestation of personality. The same can be said about anxiety.

If a person sometimes experiences anxiety (under conditions natural for this), then anxiety takes place so often that it only harms and makes a person stop enjoying life and the usual joyful moments.

Anxiety Symptoms

In general, we can say that the symptoms of fear and anxiety are very similar. The major difference lies in the intensity. Naturally, fear is characterized by a brighter emotional color and suddenness of occurrence. But, in turn, constant increased anxiety can be very harmful to a person.

Severe anxiety, along with a change in the emotional background, usually manifests itself in conjunction with the following symptoms:

• a feeling of shaking the body (the so-called jitters), trembling in the hands;
• increased heart rate;
• increased sweating;
• chills;
• stiffness;
• feeling of tightness in the chest;
• tension in the muscles up to the occurrence of their soreness;
• pain in the head, abdominal cavity and other parts of the body of unknown origin;
• violation of appetite or, conversely, its increase;
• deterioration in mood;
• inability to relax and concentrate;
• irritability;
• interrupted sleep, insomnia;
• lack of interest not only in the usual, but also in the most beloved activity.

Constant anxiety can lead to very backfire. AT R As a result of this condition, arrhythmia of the heart can develop, dizziness, a feeling of a lump in the throat, asthma attacks, and trembling in the extremities can disturb. There may even be changes in body temperature, problems with the digestive organs . Naturally, health problems worsen the state of appearance, which, in turn, negatively affects all areas of life.

Causes of anxiety attacks and fear

The state of anxiety and anxiety, even, at first glance, causeless, still has its reasons. Sometimes it is quite difficult to get to the bottom of the truth, since anxiety can be hidden very deeply. If a person cannot independently deal with the origins of the problem, a competent psychologist or psychotherapist can help.

The most common causes of anxiety are the following scenarios:

• H hereditary factor. It may seem strange, but anxiety can be passed on from immediate family members. Perhaps it's all about the properties of the nervous system, which are innate.
• Features of education. If in childhood a person was constantly frightened by the possible consequences of certain actions, predicted failures, did not believe in his son or daughter, then increased anxiety inevitably forms. The child grows into an adult and projects an imposed model of behavior already in adulthood.
• Overprotection. Due to the fact that all issues were resolved for such a person in childhood, he grows up infantile and may constantly be afraid of making a mistake.
• The desire to constantly control everything. Usually this habit comes from childhood due to the wrong attitudes of adults. If suddenly such a person has something out of his control (well, or if there is a possibility of such a development of events), he is very worried.

Other reasons can also influence the appearance of an anxiety state: psychological trauma, severe stress, dangerous and even life-threatening situations, etc.

Understanding the cause of fear and anxiety is the first step to getting rid of a pathological psycho-emotional state.

When is anxiety normal and when is it pathological?

As we have already pointed out, in a number of situations, anxiety is a completely justified state (upcoming exams, moving, moving to another job, etc.). It can help a person overcome some problems and eventually return to normal life. But, there are cases of pathological anxiety. It has a destructive effect not only on the psycho-emotional, but also on the physiological state of a person.

How to distinguish pathological anxiety from the one that is the norm? On several grounds:

• If anxiety develops for no reason when there are no prerequisites for this. A person constantly expects something bad to happen, worries about himself and his loved ones. He almost never, even in a prosperous environment, does not feel calm.
• A person predicts unpleasant events, is in anticipation of something terrible. You can see it in his behavior. He either rushes around, constantly checking something or someone, then falls into a stupor, then closes in on himself and does not want to contact others.
• In a state of some panic due to increased anxiety, a person also has psychosomatic symptoms.- breathing becomes intermittent, heartbeat quickens, dizziness appears, sweating increases. Due to constant tension, a person is nervous and irritable, his sleep is disturbed.
• Anxiety without a cause doesn't really just happen. It is always preceded by some circumstances, for example, unresolved conflicts, constant being in a state of stress and even physiological disorders up to imbalance and brain diseases.

Unreasonable fear and anxiety is a problem that must be dealt with. A person who is constantly in this state can eventually bring himself to a neurosis and a nervous breakdown.

How to get rid of feelings of anxiety and worry

What to do if you are overcome by a constant feeling of fear? Unequivocally: it is necessary to act. Psychologists offer to get rid of anxiety and fear by using the following recommendations:

1. Looking for a reason. An anxious feeling that does not leave always has its reason, even if it seems that it appears without reason. Think about it, at what point in your life did you start experiencing severe anxiety? Most likely, you will have to dig deep into your memory and your feelings. Perhaps you will discover many unexpected things in front of you. The reason may be troubles at work, relationships with loved ones, health problems, etc. Immediately think about whether you can change something in this situation. In most cases, you are still able to at least partially influence the source of anxiety (for example, find another job, resolve a conflict with loved ones, etc.), which will alleviate your condition.
2. Speak out your problem. If the cause of the anxiety state cannot be found, you can try to remove the feeling of anxiety by talking about the problem with another person. During the conversation, you can find out a lot of interesting things about yourself. But, very important nuance: it is necessary that the interlocutor must have a positive attitude. He should not drive into even greater despondency, but strive to give a positive charge.
3. Take a break from problems. Immerse yourself in a hobby, go to the cinema, hang out with friends, visit an exhibition - do something that you enjoy and that will allow you not to constantly scroll through your mind with disturbing thoughts. Even if it's just some small thing like a nice tea party during your lunch break at work.
4. go in for sports. It has been verified by many people that regular exercise makes a person emotionally more balanced, self-confident. Physical exercise help relieve mental and muscle tension, at least temporarily relieve oppressive thoughts.
5. Find time for quality rest. The most accessible rest, which many people forget about, is a good sleep. Down with the "urgent" things that drag on from day to day. It is necessary to give yourself a normal sleep (albeit not always, but often). In a dream, you and your nervous system relax, so a well-rested person does not see so many dark colors around him than one who does not systematically get enough sleep.
6. Get rid of those bad habits like smoking and drinking. Contrary to popular belief that cigarettes and alcohol help you relax, this is a big misconception. The already overstrained brain is forced to try to maintain balance, which is also shaken by harmful substances.
7. Learn relaxation techniques. Learn to relax with breathing exercises, meditation, yoga asanas. Love? Periodically turn on light pleasant melodies that will act on you relaxing. This can be combined with aromatherapy, bathing with essential oils. Listen to yourself, because you can tell yourself what exactly is relaxing for you.

In some cases, pharmacology helps. Most importantly, look for safe ways out of this situation and allow yourself to finally live without unreasonable worries and anxieties. You deserve to be happy!

Reading this article:

Anxiety, intrusive thoughts, increased anxiety, panic attacks, constant pressure- signs of disruption of the nervous system. Very soon they will lead to complete depletion of the body. Fear settles in the mind of a person, preventing him from leading a normal life. Everyday worries are superseded by reasoning about their own experiences. The more you think about scary moments, the more they develop in your imagination. To learn how to get rid of fear, it is not necessary to contact a psychologist. The first step in dealing with a problem is to work on your own thoughts.

If the fear is not removed in time, it will develop into a phobia. Fear and phobia are closely related concepts. However, there is a difference: fear arises unconsciously in the form of a reaction to a certain event or news that made an impression on you. A phobia is an obsessive fear, experiencing which the patient is aware of its meaninglessness, but cannot cope with internal experiences. Getting rid of a phobia is much more difficult, but for a person who is determined to change his life, nothing is impossible.

How do fears appear?

For centuries, psychology has not been independent science, appearing to scientists as something mysterious and even mystical. The secret corners of the human subconscious remain unexplored to this day. However, in the 20th century, psychology rapidly stepped forward, providing the world with many valuable discoveries. Professional psychoanalysis helps to get rid of fear and anxiety, to overcome obsessive phobias. However, the appeal to specialists in the field of psychology costs a lot of money. This fact makes people learn to understand the mechanisms of the appearance of fears and provide themselves with the necessary help.

In ancient times, fear could be equated with the ability to survive. Man, through trial and error, figured out what to fear in order to stay alive and not get injured. The feeling of fear of heights (acrophobia) is inherited. This is due to the fact that falling from a height is fatal to the body. Most people are unaware of acrophobia until they have been at altitude for the first time. The same can be said about the fear of snakes (ophidiophobia) and insects (insectophobia). In ancient times, daredevils, showing fearlessness in front of poisonous reptiles, often died from a bite. Therefore, the fear of snakes can be equated with the instinct of self-preservation.

In modern times, the number of phobias and fears has increased significantly. Fear and panic these days often have nothing to do with survival. They are more of a social nature and often have no basis. This may be a fear of illness, new acquaintances, intimacy, death (of one's own or a loved one). Most people suffer from the fear of flying. The probability of dying in a plane crash does not exceed one millionth of a percent.

The fear of air travel is due to the rather rapid spread of air transport, not all people are accustomed to this method of transportation.

So that fear does not turn into a phobia, and a phobia into paranoia, a person must intervene in the course of his thoughts, plunge into his own consciousness and block obsessive thoughts. It is important to realize in time that most fears do not protect you, but push you into danger, make you vulnerable. You can get rid of fear and insecurity on your own. It is important to do this gradually and correctly.

How not to be afraid of fear itself

Most people are not afraid of the object of fear, but the very feeling of fear. This can be explained with a simple example: a person who is afraid of snakes will avoid the object of fear (do not go to places where there may be snake dens; run away at the sight of a snake, etc.). But if we are talking about the fear of flying on an airplane, a person will try to get rid of the fear itself (drink sedative pills or alcohol so as not to feel stress during the flight).

To overcome anxiety in the future, you need to learn how to block fear and not follow instinct. Compared to the subconscious human brain seems to be a rather primitive mechanism. It receives a signal from the sense organs and starts the panic mode. The task of a person is to tune himself in a different way, to stop following fear. It is important to convince yourself that fear in a given situation has nothing to do with real danger, it is a simple chemical reaction of the body.

Everyone can be afraid, and this is quite normal. No need to scare yourself with obsessive thoughts, fueling panic. Give your body time to endure a false alarm, and the mind will be convinced that the fear has practically disappeared. Everything written above can be retold more briefly: do not be afraid of your fears, but live with them. If you do not break the vicious circle, fears will develop into a real panic. Vicious circle- it's fear panic attacks. The more you fear them, the more often they come.

Predict good

Remove the fear of parting with an unfaithful husband/wife, losing your job, changing your place of residence, etc. thinking about the future will help. This can also be explained with a simple example.

Imagine that you have long known about the betrayal of a loved one. Sleepless nights, anxiety, worries, poisoned life. You perfectly understand that a person who has changed once will take this step again. The only right way out is to leave and start a new life. And this is where most people (both men and women) get into a real panic. The imagination of men paints a picture with lightning speed: he is lonely, without his own home, without a child and in a depressed state, and his wife lives happily with her new husband. For a woman, the picture emerges much worse: she is alone with a small child in her arms, no one needs her, without a decent job, and her husband at this time is having fun with beautiful mistress who will soon take your place as wife.

It is important to think not about future sorrows, but about the prospects that have opened up. You need to realize that any emotion is temporary. Unfortunately, joy passes faster than grief. But even bitter suffering soon ceases. It is important to force yourself to consider good side medals. Do not imagine yourself lonely and useless, predict a better future. Believe that a happier relationship awaits you, in which you will feel confident and harmonious. In positive forecasts, there is a way to get rid of the feeling of fear.

From bad thoughts a person loses the ability to correctly resolve the situation and make the only right decision

It's important to be prepared for anything

A person who often flies on airplanes, but at the same time suffers from aerophobia, does not accept the comforting statistics that an average of 1 out of 8,000,000 aircraft gets into a plane crash. At the slightest turbulence, he feels panic, thinking that misfortune will happen to this particular plane. The only way get rid of anxiety - accept the fact that any plane can crash. It sounds scary, but with any flight there is a certain risk.

Realizing that in the event of a plane crash you will die will not help to completely get rid of the fear of death. But deep down, every person understands that death will come sooner or later anyway, and a plane crash will simply bring this moment closer. Awareness of the risk of dying in a plane crash should not make you look at the world with doomed eyes, foreseeing in any action potential opportunity death. It is important not to doom yourself to death, but simply to soberly assess the situation.

This method is designed to block or localize panic fear at the time of its occurrence. Imagine that you are climbing up a spiral staircase (for example, to observation deck old tower), and then accidentally look down and see tens of meters of space behind the railing. It is at this moment that panic begins to build up in you like a snowball: cottony legs, nausea, heart palpitations, dry mouth, stuffy ears, etc. Your task at this moment is to distract your thinking, forcing you to look at yourself from the outside.

First of all, give up the thoughts “what if I stumble?”, “suddenly the step breaks”, “what if the handrail breaks?” and similar

Try to notice all the changes that have happened to your body. Make your legs and arms obey you, start breathing deeply and evenly, realistically assess the danger. You have to become an observer of your own panic. First of all, you will feel that your legs become more confident, and the noise and ringing in your ears have stopped. Turn off the imagination mode, and turn into a dispassionate observer.

Fear is not proven

This advice applies to people who are afraid of petty fears or banal discomfort. For example, you suffer from a fear of speaking in front of people (answer in pair, report at work, defense scientific work, congratulations on the celebration, and so on). Rarely do such fears arise in people who have experienced certain setbacks: you forgot the speech during the defense thesis, made a mistake while speaking at a conference, etc. The cause of anxiety is a stormy imagination that predicted a possible awkward situation.

The first way to overcome this kind of panic is to understand that you do not have real reason be afraid or embarrassed. After all, until today you have been to many feasts, more than once delivered a report at work and successfully answered in pairs during your studies. The second tip in overcoming such anxieties is to accept the fact that any person during public speaking may hesitate or pause. It's not scary, and after 5 seconds everyone will forget about it.

Don't get hung up and get attached

In order not to feel constant fear of loss, you need to be able to not become attached to things, people or ideas. Only a truly wise person can realize the fact that complete satisfaction impossible. The end goal cannot be reached. After reaching a certain stage, you will certainly want to improve. After earning the first million, no one stops.

Life turns into an endless race for carrots hanging in front of your nose.

Suffering and anxiety due to attachments can be explained by the example of a typical high achiever. From the first grade, the student gets used to getting only fives. He tries hard, sacrifices his free time, diverting it to doing homework. The diary is full of fives, the student is praised by both parents and teachers. Accordingly, the child has a wild fear of getting any mark, except for a solid five. Even a small attributed minus can negatively affect his mood. At the same time, a good student, who is used to periodically getting fours, does not experience such fear. At the same time, he continues to strive for best results, but his state of mind does not suffer from imposed fear.

Fears of pregnant women

Pregnancy is a special, new stage in life. You must realize that you are already responsible not for one, but for two people. Most expectant mothers have many fears during pregnancy. Often it is anxiety that prevents a woman from bearing and giving birth to a healthy baby. Often panic arises in the first weeks. It is enough for someone to hear enough or read horror stories, and someone is afraid of any unusual sensation in the body.

The first and most competent way to get rid of the experience in the early stages is to accept the fact that nature is smarter and more experienced.

There is no need to be afraid of an early miscarriage or missed pregnancy. If this happened, it should have happened. The fetus initially developed incorrectly, and nature knows how to get rid of a “bad” pregnancy. This fact must be accepted and not give up. It is important not to be afraid of further attempts to get pregnant.

Other fears are related to future childbirth and the health of the baby. Many women worry that they will not be able to cope with motherhood without experience. Don't create problems that don't exist. If you carry a baby under your heart, this means that it is you who were chosen by nature to play the role of his mother, and you will definitely succeed.

Fear sucks the life energy out of a person. Stop being afraid of the feeling of fear, try to remove from your mind the terrible pictures of what could happen, but will never happen. Get rid of fear and start living for real.

Many of us experience anxiety, stress, anxiety from time to time - and this is absolutely normal. However, for some, the level of anxiety is significantly increased: such people are constantly experiencing and even for the slightest reasons (and sometimes for no apparent reason). At the same time, a long stay in a similar depressed state adversely affects both mental and physical health. Prolonged anxiety or anxiety can lead to panic attacks, depression, or other disorders that are difficult to get rid of on your own. That is why this condition should be removed - and the more effective, the better. In this article, we'll take a look at some simple tips how to get rid of anxiety and anxiety on your own, as well as how to help family and friends overcome them.

What will we get rid of?

First of all, we note that with theoretical point stress, worry and anxiety are different states.

In practice, however, anxiety, stress, and anxiety often manifest themselves in almost the same “symptoms”, and, as a rule, they are not particularly pleasant. The following little tricks will allow dispel (or at least weaken) oppressive feelings and distract from disturbing thoughts. We offer two sets of tips: how to beat anxiety on our own and how to help our loved ones and friends cope with anxiety.

Tips for various situations, and you will surely be able to choose what will be effective for you.

How to get rid of feelings of anxiety

1. Do what you have been afraid of for a long time

It's unexpected but acting council- just do something more stressful, which will drown out current worry or anxiety. Sign up for a foreign language course, go to the dentist, buy a last-minute ticket to another country ... This way you will kill two birds with one stone: complete the task that you have been putting off for a long time and distract yourself from the problem. The hassle in preparing for the upcoming event will crowd out anxious feelings.

2. Switch all attention to one task

Willpower focus all your thoughts on a specific action Set a timer for 5-10 minutes and devote time to this single task: arrange the dishes on the shelves, do a couple of exercise, get a manicure. It is important not to be distracted by anything - do not check the phone and do not even glance at the clock. You must switch all thoughts to what you are doing until the timer is activated. It will be hard at first, but soon you will feel that the pulling sensation in your chest disappears.

3. Take a walk

Give space to thoughts - get outside! Focus on your surroundings: count all the objects of blue color, listen to the smells, follow the yard cat. New impressions and tasks that require concentration and attentiveness will not allow you to dwell on negative aspects.

If you have the opportunity to go outside at night and / or look at night sky in a quiet, relaxing environment, take advantage of this. Sometimes the realization that we are only grains of sand of the universe, created from stardust, helps to look at problems in a different way and eases anxiety.

4. Practice Relaxing Techniques

Please note that how do you breathe. In a state of anxiety or stress, breathing quickens, and if slowed down, it will have a calming effect. Take a deep breath in and a slow, releasing exhalation. Pause and repeat. Exhalation lasts longer than inhalation, while the stomach is retracted. If you do not have the patience to control this process yourself, try installing one of the many mobile anti-stress applications.

5. Wish other people happiness

When you are depressed, anger and anger at others can consume your entire being and only make your anxiety worse. Try to change this - after all, only you control your thoughts. It is not at all necessary to confess your love to the first person you meet, just mentally send someone a wish like have a nice day. Surprisingly, this also works in reverse side- after this, you yourself will feel much more peaceful. The main thing is to sincerely wish the other something good.

6. Convince yourself that anxiety is good for you.

The more an anxious person puts off unpleasant things, the more likely they are to be haunted by obsessive thoughts about them. Therefore, to deal with anxiety, perceive it as a motivator to doing important things - let it work for you!

Another variant - visualize anxiety. Imagine it like true friend with a difficult character - such a friend wants to help, but does it in a very peculiar, interfering form. In a moment of anxiety, you need to call this image in your head as brightly as possible and ask him: "What do you want to warn me about, friend?" Personalizing your feelings will help you calm down and understand yourself.

7. Get distracted

Choose what you like best: an interesting quest in your smartphone, a coloring book for adults or a movie that you have been waiting for a long time. The main thing that occupation consumed you headlong, and you will think about everything else later, when you are ready for it.

8. Make yourself some tea or coffee

Prepare a cup of your favorite drink and focus on the sensations of the senses. Inhale the fragrant steam, feel the heat emanating from the cup, taste the taste. Don't rush, let the process take over.

9. Put down the phone

Sometimes mobile phone not only opens up the latest technological possibilities, but also causes anxiety and stress. Frequent checking of the device and oppressive waiting (even if there seems to be no reason for it) have a negative effect. To get rid of such a feeling, it is better to be distracted by some task, and put the phone aside - for example, leave it on the table. An important letter or even a call can wait several minutes, and the constant checking of the device and the depressing expectation negative effect and cause anxiety for no reason.

Remember, if symptoms persist and anxiety, stress, or anxiety become more and more disturbing, it is best to consult a specialist who will understand the problem and find a way to overcome it.

How to help another person deal with anxiety

If your friend or family member is exposed to high level stress, anxiety or worry,
it becomes a problem not only for him. He can escalate the situation all the time and predict trouble, constantly put off important things for fear of not coping with them. Frequent communication with such a person increases your own level anxiety, unless you

And while the propensity for this behavior may seem like a bug in the genome, it's actually defense mechanism: in a population, it is advantageous to have a few individuals who are more cautious and often think about what can go wrong. But in practice, this interferes not only with the person himself, but also with his relatives. Let's not forget that anxiety and anxiety tend to grow in a team according to the snowball principle.

Below you will find some tips to stop chain reaction and help a loved one who is under the yoke of discomfort.

1. Learn to identify manifestations of anxiety

Not everyone experiences anxiety in the same way, and not everyone talks about it out loud. If you really want to help a loved one get rid of her, identify the symptoms when he starts to worry, and if you spot them, take action. For someone, anxiety causes numbness - such a person seems to abandon current affairs, immerse himself in himself, and begins to act more slowly. Someone, on the contrary, seems to turn on the next speed and begins to work more actively. If you are in close contact with the person, you will definitely be able to pick up on these symptoms.

2. Think about a help strategy

It's better to ask a friend directly instead of guessing how you can help. You can talk together about how to respond to a particular problem or break down the anxiety-related task into concrete, manageable steps.

It helps a lot to make a list of things that cause anxiety - it can be phone calls, walking in crowded places, talking to waiters. If your loved one can't handle these situations on their own, do it together! Start with the least stressful problem. Getting rid of fears and situations that cause anxiety helps to defeat anxiety or at least reduce its manifestation.

If you feel like the problem is bigger than it looks, talk your friend into seeing a specialist.

At the same time, some people prefer moral support rather than practical advice. Such a person will feel better if you remind him that he is part of the team / family member / your friend and you will leave him under no circumstances.

The third one is better switch to something else. If you discuss a problem or an unpleasant situation with them, you will only increase the level of anxiety - they will literally go in cycles in a stressful moment and will only think about it. If you divert them to something else, it will help to discard unpleasant thoughts.

3. Help figure it out

As a rule, the one who experiences anxiety scrolls in his mind worst case scenarios what is happening. Ask such a person the question: “What is the worst thing that can happen?”. For example, a friend's anxiety revolves around the fact that his angry boss is angry about something and will fire him. So your friend will become unemployed, won't go to Thailand this month as planned...

Help to look at the problem from the side and make sure that worst case not so scary. In the event of dismissal, the acquaintance will receive compensation, which will be enough for the time of finding a new place. In addition, there must have been many shortcomings in the old job, and new experience gives a chance for a serious leap up career ladder. As for the trip, you can always reschedule it or choose a more budgetary, but no less interesting option together.

The realization that everything is really not so scary will allow you to let go anxious feelings. .

4. Be supportive, but don't overdo it

It is very common for anxious individuals to avoid problems and situations that can lead to stress. However to do such things yourself instead of a friend - in fact the wrong decision. This will relieve the inconvenience of the current moment, but will complicate the task in the long run. It is better to provide moral support, even if the problem seems trifling to you, and together rejoice at the victory over it.

The exception is when anxiety turns into depression, tantrums or panic attacks. In such cases, your loved one definitely needs specialist advice.

5. Treat his feelings with understanding

Whatever the cause of the anxiety, convince your friend that you haven't started treating him worse and do not consider it defective, lost to society, etc. He just fell victim to a temporary problem
which has gone or is capable of going out of his control. It is very important to listen to the thoughts of another person, not to judge or condemn him. Forget about "support" in the spirit of: "Don't worry, it's all nonsense" or "Just don't think badly." Do not roll your eyes and do not speak in a condescending tone: even if the problem seems very stupid to you personally, you need to try to understand and accept it. It's better to say, "I know it's hard for you, but you can get through it."

Sometimes people do not want to correct anything in their behavior, while they have learned to live with the existing problem. In such cases don't take on too much and "treat" a loved one, especially if he did not ask for such a service. For example, if your friend is terribly afraid of water and avoids deep water bodies, you should not try to “fix” him overnight by bringing him to the water park and pushing him off the highest slide. His behavior and lifestyle is his choice.

If you yourself realize that anxiety only prepares us for a possible threat, it will be easier for you to understand someone who feels irritated or scared. However, if you judge a loved one, you are unlikely to be able to provide him with the necessary support.

6. Remember yourself

Your goal is to help, not cure the person. Taking on too much responsibility is also anxiety syndrome, so make sure you don't fall victim to it yourself. Supporting friends and loved ones is important and necessary, but first make sure you yourself are okay.

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

Why anxiety appears in the soul for no reason

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

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

Panic attack

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

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

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

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

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

anxiety neurosis

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

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

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

hangover anxiety

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

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

Depression

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

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

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

How to get rid of worry and anxiety

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

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

With medication for fear and anxiety

A doctor for the treatment of anxiety, getting rid of a feeling of fear that occurs for no reason, may prescribe a course of drug therapy. However, taking drugs is most effective when combined with psychotherapy. Treatment for anxiety and fear exclusively medicines impractical. Compared to people using mixed therapy, patients who only take pills are more likely to relapse.

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

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

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

Through psychotherapy for anxiety disorders

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

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

Features of treatment

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

generalized anxiety disorder

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

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

Panic attacks and excitement

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

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

Video: how to deal with unexplained anxiety and anxiety