A way to get rid of constant fear. How to get rid of fears (phobias), obsessive anxious thoughts? Stop being afraid of your fears

People tend to worry about what is happening or might happen in their lives. There is nothing strange in a person’s desire to protect himself and his family from the blows of fate. But often fears become intrusive, interfere with living a full life, and destroy relationships and health. Then the question of how to get rid of anxiety arises especially acutely and requires an immediate solution.

What is the danger?

Experiencing anxiety for no reason or having real reasons for fear, a person feels enormous psychological pressure. In each case, the fears seem quite real to him. For people with an unstable psyche (subtle mental organization), the feeling of a constant looming threat can become absolutely unbearable, leading to a nervous breakdown or committing rash acts.

Often, without a proper understanding of how to deal with anxiety and worry, people become dependent on bad habits. They try to relieve stress with alcohol, cigarettes or even drugs. Such actions are not a method of dealing with anxiety. This is another cause for concern. After all, now you have to fight not only fear, but also a new disease.

Who is at risk?

How to get rid of constant feelings of anxiety? This question most often torments those who are deprived of stability in everyday life, lack self-confidence, and are experiencing serious changes. For example:

Teenagers, against the background of a hormonal surge, very often feel anxious, having no idea how to overcome their fears and what actually causes them;
single people in adulthood are looking for a way to get rid of anxiety and worry, dreaming of starting a family and realizing themselves as parents;
Due to age-related changes, older people become victims of their own terrible fantasies and heightened feelings of anxiety;
those who have suffered serious financial difficulties often do not see a way to get rid of obsessive thoughts about financial collapse, especially for those who have suffered large losses.

In any of the above situations, a state of stress occurs, which can become chronic over time, and this is a direct path to prolonged depression, that is, to a severe mental disorder. For this reason, any anxiety must be overcome, and persistent panic attacks require serious treatment.

How to fight?

To understand how to get rid of anxiety, it is important to determine its nature. To this end, it is useful to ask yourself the question: “What really scares me, what do I worry about most?” It is worth answering it as honestly as possible. Perhaps this will be the key to getting rid of anxious thoughts.

Often people are simply afraid to be honest with themselves and prefer to pretend that the problem does not exist, avoiding the need to act to eliminate it. Such tactics only aggravate an already difficult situation, increase mental tension and deplete strength.

The most common reasons for anxiety:

suspicions of serious health problems;
family destruction, impending divorce;
threat of dismissal from a favorite job;
debts, unpaid loans;
upcoming difficult conversation;
any significant changes.

All these fears have a basis in reality, and this, paradoxically, is the good news. They can be dealt with if you take responsibility and take action. This approach will remove the problem.

We must admit that the problem exists and will have to be solved.
It is important to understand what will happen if events unfold according to the worst-case scenario, and immediately decide what actions to take in this case. This way there will be certainty in the situation. This feeling can significantly reduce anxiety, because a person’s greatest fear is the unknown.
Now it's time to act on your own. Stop waiting for initiative from other people if your anxiety is related to them. Let the unpleasant conversation take place in the near future, let the sick relationship begin to improve on your initiative. If it’s a health issue, see a doctor immediately!
It is extremely important not to “stretch out the pleasure”, but to decisively and quickly bring the situation to a resolution. To act rationally, it is wise to have a written plan where each item is well thought out and clearly outlined.

One has only to take the first step towards overcoming the problem, and a noticeable feeling of relief will come, the strength to move on will appear, and self-esteem will increase. There is a high probability that everything will be resolved much easier than expected, and you will even feel a little perplexed, asking yourself: “Why didn’t I do this earlier?”

Groundless fear

How to get rid of anxiety if you can’t determine what caused it? Insomnia, a lump in the throat, heaviness in the chest - all this, alas, is not uncommon even for people who live a busy life and have stability in all respects.

Such obsessive fears are very painful because they are incomprehensible. In reality, this condition also has real reasons, including:

intense work rhythm, insufficient number of days off;
hypertrophied sense of responsibility;
poor quality sleep;
sedentary lifestyle;
unhealthy diet;
sexual dissatisfaction;
hormonal imbalance;
negative social circle;
suspicious character.

When trying to find a way to overcome anxiety, you should look at yourself and your lifestyle from the inside, without taking into account external well-being. There are often cases when fears arise in the subconscious as a result of the body’s reaction to prolonged discomfort. This way you receive a warning about the danger and a signal about the need for change.

To deal with the problem, you will have to spend time, perhaps even take a vacation. It is important to spend at least a few days alone with yourself, analyzing and reflecting, walking alone and getting a good night's sleep. Think about how you can improve your quality of life?

Workout. It has been proven that during training, “happiness hormones” are produced in the human brain. Maybe there is simply not enough movement in your life? Then the problem is easy to solve. Hiking or jogging, cycling or swimming, dancing or yoga classes - the choice is huge!
Change your diet. Do you like sweets, baked goods, or are you into fast food? These are all “fast” carbohydrates that do not bring any benefit to the body. Moreover, they cause a feeling of fatigue, apathy, contribute to excess weight gain, and develop addiction. Healthy nutrition means high tone, proper metabolism, and a blooming appearance.
Get rid of bad habits. There is nothing to talk about here. Alcohol depresses the nervous system, destroys brain cells, and poisons the entire body. This is the reason for constant stress!

Think about what is good for you and what is harmful. Make adjustments to your lifestyle. Changing habits is possible only if you develop a new, replacement habit every day. Like-minded people will help; in sports, such a person can be a coach. A great way to keep your finger on the pulse is to keep a diary. With the help of daily reflections and notes, you can learn a lot of new things about yourself, come to unexpected conclusions and decisions, and achieve significant positive changes. Perhaps you will be able to find your own recipe for how to get rid of constant anxiety and start living a calm life. The main thing is to understand: you are not fighting in vain!

This property of human nature needs to be discussed separately. Laziness, like a snowball, accumulates negative, destructive emotions, which are very difficult to cope with:

apathy,
despondency,
low self-esteem,
self-doubt,
guilt,
fear,
anxiety.

Without action, a person loses control over his own life, becomes very vulnerable morally and physically weak. It is impossible to relieve the feeling of anxiety, no matter what causes it, if you do not make any effort. Often it is laziness that causes constant stress, a feeling of powerlessness and fear of an unknown threat.

How to remove this destructive factor from your life? There can be no new ideas here! Realize that laziness is just a bad habit, a brake, a barrier between you and life. No one will remove it except you. The fight against laziness is movement. Once you start taking action, you will feel inspired, energized, and see the first results. There will be no time to worry.

Pathological fear

How to deal with anxiety if, even after analyzing your life, it is impossible to find out what is wrong in it? Physical health is in perfect order, there are no addictions, mutual understanding and financial well-being reign in the family, but obsessive anxiety does not make it possible to enjoy this.

In such cases, we are usually talking about problems of a psychological nature, which should be treated by a specialist. It is better not to postpone a visit to the doctor, since a depressive state can develop into panic attacks. It's difficult to get rid of them. They appear like this:

inexplicable, animal fear,
pressure surges,
profuse sweating,
dizziness,
nausea,
labored breathing.

The peculiarity of panic attacks is that they usually happen suddenly, in crowded places and in ordinary surroundings that do not threaten life and health. This condition can be corrected, but it is easier to cope with it under the supervision of a treating specialist.

My greetings to everyone. There is probably no person who does not face the problem of fear. Let's find ways together to get rid of fear.

What are the fears?

Experts have identified and described more than 300 phobias. A phobia is an obsessive fear that can drive a person to a critical state. Therefore, we must get rid of them by any means.

Phobias are divided into 8 groups, but if you look at their simplified version, the following types are highlighted:

Children's. Numerous childhood fears also include social phobia.

Teenage. This includes fear of space, thanatophobia, nosophobia, intimophobia (when a young man is so afraid of girls that he does not want to establish any relationships with them, not just intimate ones).

Parental. Constant fear for the child.

They are also divided into mental and physical, which have significant differences. With bodily fear, the body becomes covered with sweat, goosebumps, the heart begins to pound strongly, a feeling of lack of air appears, sleep and appetite are disrupted (you either don’t want to eat anything, or, on the contrary, you eat everything).

When you are mentally frightened, you experience anxiety, apprehension, instability of mood, detachment from the world around you, and even a feeling of your body changing.

Long-term anxiety can lead to various types of illnesses. It’s not for nothing that they say that all diseases are caused by nerves. Therefore, it is important to avoid prolonged anxiety or any state of fear.

Methods for getting rid of fear

Anxiety occurs to every person, some often, some sometimes, no one is immune from this. It’s good sometimes, but what if this condition doesn’t go away? The science of psychology has developed special methods, various techniques that will help restore mental balance.

First of all, you should understand that fear is a defensive reaction of our psyche. Therefore, you won’t be able to get rid of it, you just need to find out the reasons, then it will be easier to deal with anxiety states.

If you are visited by obsessive thoughts, then a good way to get rid of them has been developed through loud reading of poetry, prose, music or drawings. Draw on paper everything that bothers you, then tear up these drawings or burn them. Imagine that bad thoughts have gone up in smoke.

Did not help? Then use auto-training “immersion in anxiety.” For 20 minutes, imagine all the horrors that dictate your thoughts, then try to forget about them forever.

Another way to relieve stress yourself. One of my friends often uses this method. Sit up straight: inhale courage, determination, everything good, and exhale all worries, anxiety, bad thoughts. Imagine how they left your head, immediately get down to business with the knowledge that everything is going well. Helps a lot!

A heartfelt conversation with a friend helps a lot. Communication is a true protector against low mood and various anxieties. Over a cup of tea, tell your friend about what’s bothering you, and you’ll feel like you’ve been reborn! Have you noticed?

Switching to something exciting or fun is also a great distraction. Find something to do that is truly interesting to you. Believe me, you will not have time for anxious thoughts.

Remember happy moments

If you apply the advice of a psychologist to yourself, you can reduce the number of anxious days.

Don't remember unhappy days, only those when you were happy. Try to stay in this state.
Don't exaggerate the problem. The devil is not as scary as he is painted.
Learn to relax. Aromatherapy, auto-training, sports.
Try to accept the fact that you cannot predict everything, do not think about future problems. My friend is doing very wisely. She says: “When I have something to be upset about, then I will be upset.”
Do not dramatize the situation, do not attract the bad version of events. Imagine a successful solution to your problem.
You don't see a way out of a difficult situation? Try to analyze several options for solving the problem. Reach out to other people. You will see, there will definitely be a person who can “resolve” your difficult situation or turn things around so that the problem no longer seems insoluble.
Run away from worries. How to overcome fear? Play sports. Due to bodily tension, the body produces a hormone of happiness.
Communicate with your fear. Try to find out where it came from, you may have come up with it yourself. Drive him away or try to make friends. Don't let it take over you entirely, switch to positive emotions.
Meet your fear halfway to overcome it. For example, you find it difficult to communicate with people, you feel panic before talking. Then start calling various organizations, talk to strangers, ask questions. If you are afraid of dogs, then watch them from afar. Look at the pictures depicting them: how pretty they are! Then pet a friend's dog. This is a very effective method.
If you are afraid of the dark, then when you are afraid, talk to yourself, call yourself by name. You can laugh at yourself, this also helps a lot.

You are the best person

Many people have low self-esteem, which is why they develop complexes. How to get rid of complexes? Remember that stereotypes are created by people. Most likely, they had a lot of complexes, so reveal yourself as an individual.

Write down in your notebook what you have achieved. Nothing? It can not be so! You will be surprised at what a full-fledged person you are.
Think about yourself only from a positive point of view.
Express your opinion, even if someone disagrees with it. You are an individual, so you have your own opinion.
Change your lifestyle, change your image, have affairs, fight for a better position. After your first success, your self-esteem will skyrocket.
Don't communicate with those who lower your self-esteem.
Don't compare yourself to others. You are the most wonderful person, period!

Are you being attacked?

Who is attacking you? Ah, it's a panic attack! Don’t worry, this condition occurs to almost every person. Suddenly you have a fear of sudden death or a fear of illness. You feel it so clearly, it seems to you that it should happen right now. The heart begins to beat faster, and the head begins to spin, almost to the point of nausea.

Some are frightened by the fear of life, others are afraid to even enter the subway, others begin to fear disasters, and for some it becomes difficult to swallow. But the fear of dying is especially frightening.

When attacks of PA are repeated very often, then a person develops new phobias. Let's get rid of them without hospitals, at home.

Traditional medicine knows many ways to get rid of this scourge.

Take 1 tbsp. l. oregano, pour a cup of boiling water, leave for 15 minutes. Before meals, drink 0.5 cups. The course of treatment is 2 months.
Motherwort is an excellent stress reliever. Brew 2 tbsp. l. dry raw materials with 2 cups of water, boil for 20 minutes. Drink a large spoonful daily for a month.
Before going to bed, drink tea made from mint, lemon balm or linden, then you will quickly get rid of nervous tension.

Tincture of peony, valerian or motherwort will help calm the nervous system and normalize sleep.

Try out techniques to help you overcome panic attacks.

Breathe into the bag. Take a thick bag, inhale deeply, then exhale into the bag. Then inhale from this bag. Repeat 10 times.
As soon as the attack begins, rinse your face and hands with water, moisten the pulse points. Drink 1 glass of water with a pinch of sugar.
Create a good mood for yourself, smile in front of the mirror, you will feel funny, even happy.

Motorist phobia

Many motorists, and not only women, but also men, may develop a driving phobia. To get rid of it:

There is no need to listen to scary stories about road accidents.
Before leaving, ALWAYS check that the vehicle is in good working order, especially the wheels and brakes.
Know the rules of driving.
It's good to know how to park in reverse.
Have front and rear view mirrors to see the situation on the road.
Always have gas in the tank.

Many people are afraid to fly on an airplane. But you must remember that the proportion of airplane accidents is negligible. The most dangerous way is to get to the airport. Before departure, the aircraft undergo a strict check for serviceability, so you have nothing to fear.

If you can’t overcome the trepidation, visit the airport before the flight to get used to the fact that everyone is flying and it’s no big deal. On the plane, take newspapers, books and something to snack with you.

Audience Fear

You envy people who behave so well in front of an audience. It seems to you that they are not worried at all. They are worried, and how! You too will be performing soon, but you have fear of performing.

The first condition is to be confident in your abilities.
Understand that the audience did not come to find a flaw in your performances.
Lighten the mood with a joke, then start presenting your material. A joke really helps to establish contact with the public and overcome embarrassment.
Take a deep breath of confidence and exhale your excitement, feel the solid ground under your feet.
It’s a good idea to stand on stage several times when there are no spectators yet, to get used to the situation, as in the case of an airplane.

Don't be afraid to give new life

Many girls are afraid of pregnancy, so they do not dare to have a baby. Think, maybe your fears come from childhood or from the instructions of adults: “Make sure you don’t get pregnant!” Don't listen to horror stories about childbirth. Childbirth is a natural process, there is nothing scary about it.

Take a different path in your thinking. If you have a child, you will never be alone. Loneliness is the worst thing! He will grow up and continue your family, and this is so wonderful!

Bring joy to your other half

Fear of sex can ruin a relationship, so make it a rule: giving pleasure not only to yourself, but to your partner. A man who is determined to win quickly may misfire, which in the future can grow into a big problem.

Talk about this topic, find out what your significant other likes. A woman should be confident that sex is safe, so prepare yourself and don’t rely on your partner. In a fit of passion, he can forget about safety. Think for yourself!

How to help your child get rid of fears

An advertisement where they explain to a child that a dinosaur lives under the bed and protects the baby is indicative. Never scare children. Even a scary fairy tale should have a happy ending. Never lock your child in a room alone. Loneliness will only make him more afraid. Let him always feel protected by you. He must be sure that he is protected - this is the surest way to avoid childhood phobias.

Do not express fears out loud that the child will fall, cut himself, or bump into himself; develop confidence in him that he will overcome all obstacles. To do this, go hiking, walking, skating, skiing, cycling more often, teach him to be independent. Praise him more often, even for small successes, and increase his self-esteem. This will be of great use to him in adult life. But don’t overdo it; excessive praise will spoil any child.

Ways to get rid of fears

Like adults, a child can depict his fear on a piece of paper. Let him draw his phobia, and on the back of the sheet let him draw how he is not afraid of it. If the child cannot draw, then burn the drawing together with him, saying: “You see, all that remains from the evil monster is ashes, which we will simply shake off!” This technique works extremely effectively.

You can write something funny about fear, play games. If the baby is afraid of the dark, then you can play hide and seek under the light of one night light. Or make a protective amulet for your baby, with which he will not be afraid to enter even the dark.

Adults can resort to more complex manipulations. If the phobia lasts more than 6 months, then you need to go to a specialist. If from time to time, use meditation, relaxation techniques, aromatherapy helps a lot. Inhale the aromas of mint, eucalyptus, valerian.

In big cities, many people have become afraid to enter the subway. Just think, how many people died from suffocation in the subway? You won't remember anything, so throw away all the scary thoughts about the subway.

Can't get rid of bad thoughts? Write them down on paper until they begin to have clear boundaries. Then you will see that panic looks so ridiculous and senseless that it is not worth your attention. Deep breathing, described above, will help maintain peace of mind.

You need to think positively. Only a positive attitude will bring a positive solution to any problems closer.
Constantly repeat affirmations, for example, “I let go of my fear.” Your subconscious mind will not immediately fulfill your instructions, but over time it will do so. Just avoid saying the particle “not”. Never say "I'm not afraid." The subconscious will accept: “I’m afraid.”
Do what you fear most. Action is better than inaction.
Laugh at your worries, they don’t like it and... disappear.

Remember the times when you were very afraid of something. You overcame it, which means you will overcome it now.

imagine that this has already happened;
prepare for what happens;
do everything to prevent unfavorable developments from happening at all.

Fear is your enemy, get angry at it, start fighting it with sportive anger.

Fear is a feeling that is present in every person. There are different fears: for children, for their health, fear of heights, closed spaces, fear of spiders, and so on.

If you are afraid, it means you can avoid unpleasant sensations. Fears within reasonable limits warn against unnecessary actions and actions.

But what to do when fear has completely filled your existence? You are afraid , . And these thoughts become obsessive and fill your entire consciousness and existence. That is, they turn into phobias. How to get rid of such fear? About this - in the material.

You will find auto-training to increase self-esteem in ours.

Where do fears and phobias come from?

Fears psychologists divide into two main groups:

rational;
irrational.

The first ones exist in every person and are transmitted at the gene level. They help a person avoid danger, save the life of himself or his loved ones. For example, you wouldn’t hang from the railing of a balcony on the 7th floor.

For what? After all, this is life-threatening - you can fall and crash. These same rational fears They will not force you to approach something dangerous: a poisonous snake, a predator, an angry dog. Therefore, such fears perform their functions:

protection;
getting rid of troubles;
guide you to the right actions and actions.

But the second group - irrational fears- make a person afraid of something that actually isn’t there. These are far-fetched fears. How do they appear?

When a person does not solve some internal problem, puts it off for later, he is afraid of something in reality. But if you don’t work on yourself, this fear becomes deformed and goes into the subconscious, causing irrational fear.

For example, a young man was always afraid of people, of society, had complexes and could not find a common language with his peers. But constantly internally put aside this fear that worried him: “Then I’ll think about what to do with it.”

Over time, the real fear went into the subconscious. And an irrational fear appeared - fear of heights. Now this young man is afraid to even stand on a chair.

This - imaginary fear, which, as a result of the deformation of his fear - fear of people and not being up to par in communicating with them - turned into such a far-fetched fear - fear of heights.

What is dangerous about living in fear and how to overcome this feeling? Find out from the video:

Types of phobias

Long-term, unreasonable fear in psychology it is called a phobia.

This fear leads to prolonged anxiety and anticipation of the worst.

A person's personality begins to deform. Fear follows him everywhere.

There is no need to delay this situation, since further pathological changes in consciousness occur, which can lead to mental illness. All human phobias can be divided into main classes:

Aichmophobia - fear of sharp objects;
- water;
social phobia - society;
- heights;
- animal;
- confined space;
ethnophobia - a certain race, and so on.

Is it possible to fight on your own?

Man is a rational being. He can analyze his states and emotions. Therefore, he can cope with his fears and phobias on his own.

Main to overcome fears and anxiety:

Human desire.
Ability to analyze.
Ability to make correct conclusions.
Work on yourself.

If you feel like you can't do it alone, consult a psychologist, which will offer you several methods of getting rid of fears and phobias.

If you feel strong. Then begin to independently get rid of unnecessary fears and worries that prevent you from living.

For this:

Be honest with yourself about what it is that scares you.
Learn to relax as much as possible during a surge of fear.
While relaxing, try to understand whether everything is really so scary and unpredictable.
Try to relax as much as possible and breathe properly and calmly.

The most difficult thing in getting rid of phobias on your own is being able to relax. To do this they will help you:

music;
soothing sounds;
uniform, calm breathing;
comfortable position;
the ability to imagine yourself at this moment in the most favorable environment for yourself.

Not everyone is able to relax and gradually minimize fear. Therefore, a psychologist in this situation is your best assistant.

When such sessions are carried out correctly fear will decrease, and literally in a month you will not feel even bouts of fear.

How does fear or anxiety manifest itself, how does it affect a person and how to get rid of it? Psychologist's comment:

What methods does treatment include?

How to cure or suppress fear? With a professional approach to treating experiences a number of modern techniques are used- starting from hypnosis and ending with medication techniques.

But if you consult a specialist in time, and medications are not indicated for you, then the specialist can use other methods of treating fears:

Desensitization is a kind of processing of situations that cause fear.
Exposure is facing fear eye to eye.
Humor is the ability to laugh at your fears and at yourself.
Progressive muscle relaxation.
Included modeling - replaying a situation that causes fear.

Therapy using virtual reality- transferring fear to a game with fictional or fairy-tale characters that do not exist in nature.

The doctor may also suggest putting everything on paper, drawing diagrams of different situations and ways out of them. Then it will be visually clear that there are actually many exits - choose any one.

May be offered technique with the inclusion of logic, when all fears are depicted schematically, a diagram of options for overcoming them will be proposed.

Reasoning logically, the patient will ultimately come to the conclusion that fears are only in his head, they do not exist anywhere else. They are far-fetched and far from reality.

Basic principles in overcoming

I’m afraid of everything: how can I fight this?

Depending on the reasons for the appearance of fears, and, as a rule, all fears from childhood, you need to identify the basic methodology for working with this fear.

But for any reason and any technique there are certain principles for overcoming fear:

Get away from negative thoughts.
Think more about the positive.
Start dreaming about something.
Set yourself a goal.
Catch yourself thinking negative thoughts, stop and transform them into a positive way (For example, I can’t go with a friend now, but I’ll definitely do it after class).
Take bad news as a change for the better.
Even give in to negative events with the thought “this means this is necessary for some reason.”
Know how to laugh at yourself - funny means not scary.
Don't stop there, move on.

How to remove anxiety and fear from the subconscious at home? Hypnosis session:

Unfortunately, our telecommunications are filled with horror films, these include films, games, such as zombies, street posters, pictures on the Internet, and so on.

We can see something scary and forget for a while about it.

But then terrible pictures appear in my head, and fear appears. The first thing to do is turn on logic. Sit down calm down and ask yourself 3 questions:

Why am I thinking about this now?
What prompted me to these thoughts?
What was the root cause of this thinking?

Answering these questions, you will understand that, for example, a recently watched horror film has been reformatted into terrible images and fear.

Draw the right conclusion - give up what excites your consciousness and makes it paint unpleasant, terrifying pictures.

From self-hypnosis

When talking about the psychosomatic nature of the disease, doctors mean the psychological and mental state of the person that provoked the disease. Doctors believe that all diseases come from the state of the nervous system. That's why the main conditions for good health and absence of fears:

calm;
equilibrium;
the ability to relieve stress through physical exercise;
active lifestyle;
proper nutrition.

Get rid of self-hypnosis, including fears, possibly in different ways:

Think more positive.
Get to the root of the fear and write down the main reason on a piece of paper. Then get rid of this reason by working on yourself with the help of specialists or on your own.
Keep yourself busy with something new and interesting.
Read more positive literature, watch good films.
See difficulties as necessary experiences in your life.

In other words, run away from negativity, look for positivity even in not very attractive things, set yourself up in a positive way, organize your thinking so that you are always in a good mood.

For anxiety and internal tension

Anxiety can occur periodically in a person when a stressful situation occurs, then if anxiety is your constant companion, then psychologists talk about the so-called anxious person, who is already worried for no reason - out of habit.

Internal tension arises, which can be accompanied by sweating, fever, and pain symptoms. This situation must be prevented. For this:

There are a lot of ways to get away from negativity. Don't let fear get into your head. Overcome yourself, work on yourself, every little victory will help drive away all negative thoughts and make room for:

dreams;
joy;
love.

How to love yourself and increase self-esteem? for women on our website.

Exercises

What to do to overcome feelings of anxiety? Exercises to relieve anxiety in adults:

Love yourself, because you are alone, so unique, individual, unusual, talented.

Don't be afraid to be who you are. Naturalness has always attracted people and pushed aside fears, doubts, and anxiety.

How to overcome fear and anxiety within yourself? Exercise:

Anxiety, obsessive thoughts, increased restlessness, panic attacks, constant tension are signs of dysfunction of the nervous system. Very soon they will lead to complete exhaustion of the body. Fear settles in a person’s mind, preventing him from leading a normal life. Everyday worries are replaced by reasoning about one’s own experiences. The more you think about scary moments, the more they develop in your imagination. To find out how to get rid of fear, you don’t have to see a psychologist. The first step in dealing with a problem is working on your own thoughts.

If fear is not removed in time, it will develop into a phobia. Fear and phobia are close and interrelated concepts. However, there is a difference: fear occurs unconsciously as a reaction to a certain event or news that has made an impression on you. A phobia is an obsessive fear, experiencing which the patient realizes 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 fears appear

For many centuries, psychology was not an 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 and overcome obsessive phobias. However, turning to specialists in the field of psychology costs a lot of money. This fact forces people to learn to understand the mechanisms of fear and provide themselves with the necessary help.

In ancient times, fear could be equated with the ability to survive. The 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 have no idea about acrophobia until their first experience at heights. The same can be said about the fear of snakes (ophidiophobia) and insects (insectophobia). In ancient times, daredevils who showed fearlessness in the face of poisonous reptiles often died from a bite. Therefore, the fear of snakes can be equated to 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 rather social in nature and often have no basis. This could be fear of illness, new acquaintances, intimacy, death (your own or a loved one). Most people suffer from a fear of flying on an airplane. 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 fairly rapid spread of air transport; not all people are accustomed to this method of transportation

To prevent fear from turning 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 and make you vulnerable. You can get rid of fear and uncertainty on your own. It is important to do this gradually and correctly.

How not to be afraid of fear itself

Most people fear not the object of fear, but the feeling of fear itself. This can be explained using 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 when they see a snake, etc.). But if we are talking about the fear of flying on an airplane, the person will try to get rid of the fear itself (drink sedatives or alcohol so as not to feel tension during the flight).

To overcome anxiety in the future, you need to learn to block fear and not follow instinct. Compared to the subconscious mind, the human brain seems to be a rather primitive mechanism. It receives a signal from the sensory organs and triggers panic mode. A person’s task is to adjust 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.

Every person can be afraid, and this is quite normal. There is no need to frighten yourself with obsessive thoughts, fueling panic. Give the body time to endure the false alarm signal, and the consciousness 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 real panic. The vicious circle is the fear of panic attacks. The more you fear them, the more often they come.

Forecast good things

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

Imagine that you have known for a long time about the betrayal of a loved one. Sleepless nights, anxiety, worry, poisoned life. You understand perfectly well that a person who cheated once will take this step again. The only correct way out is to leave and start a new life. And this is where most people (both men and women) experience real panic. The imagination of men quickly paints a picture: 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 at the same time her husband is having fun with a beautiful mistress who will soon take your wife’s place.

It is important to think not about future sorrows, but about new prospects. 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 look at the good side of the coin. Don’t imagine yourself alone and unwanted, predict a better future. Believe that a happier relationship awaits you, in which you will feel confident and harmonious. Positive forecasts hide a way to get rid of feelings of fear.

Bad thoughts cause a person to lose the ability to correctly resolve the situation and make the only right decision.

It's important to be prepared for anything

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

Knowing that you will die in a plane crash does not completely eliminate the fear of death. But deep down, every person understands that death will come sooner or later, and a plane crash will simply bring this moment closer. Awareness of the risk of dying in a plane crash should not force you to look at the world with doomed eyes, foreseeing the potential possibility of death in any action. 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 moment of its occurrence. Imagine that you are climbing up a spiral staircase (for example, to the observation deck of an ancient 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 grow in you like a snowball: weak legs, nausea, rapid heartbeat, 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 trip?”, “what if the step breaks,” “what if the handrail breaks?” and similar

Try to notice all the changes that have occurred in your body. Make your legs and arms obey you, start breathing deeply and evenly, and really assess the danger. You must 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 has stopped. Turn off your imagination mode and become a dispassionate observer.

Fear is not confirmed by anything

This advice applies to people who are afraid of minor fears or banal discomfort. For example, you suffer from a fear of speaking in front of people (answering a class, presenting a report at work, defending a scientific paper, congratulating you at a celebration, and so on). Rarely do such fears arise in people who have experienced certain failures: you forgot your speech while defending your thesis, made a mistake while speaking at a conference, etc. The cause of anxiety is a wild imagination that predicted a possible awkward situation.

The first way to overcome such panic is to understand that you have no real reason to be afraid or embarrassed. After all, until today, you have been to many feasts, made a presentation at work more than once, and successfully answered in pairs while studying. The second tip for overcoming such anxieties is to accept the fact that anyone can hesitate or pause during a public speech. It’s not scary, and after 5 seconds everyone will forget about it.

Don't get caught up or get attached

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

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

Suffering and anxiety due to attachments can be explained using the example of a typical high achiever. From the first grade, a student gets used to getting only A's. He tries hard, sacrifices his free time, devoting it to doing homework. The diary is full of A's, the student is praised by both parents and teachers. Accordingly, the child has a wild fear of getting any grade other than a solid A. Even a small assigned negative can negatively affect his mood. At the same time, a good student who is used to periodically receiving B grades does not experience such fear. At the same time, he continues to strive for better 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 need to realize that you are already responsible for not one, but 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 occurs already in the first weeks. For some, it’s enough to hear enough or read horror stories, while others are 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 had to happen. The fetus initially developed incorrectly, and nature knows how to get rid of a “bad” pregnancy. You need to accept this fact and not give up. It is important not to be afraid of further attempts to get pregnant.

Other fears are related to future births and the health of the baby. Many women worry that they will not be able to cope with motherhood without experience. Don't invent problems that don't exist. If you are carrying a baby under your heart, this means that you are the one chosen by nature to be 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 scary pictures of what could happen, but will never happen. Get rid of fear and start living for real.