Greetings, our dear readers! Irina and Igor are in touch again. Fear and anxiety are normal human reactions that help him to notice danger in time and avoid it. However, in modern world, full of stress and daily stress, a state of fear or anxiety can arise even in the absence of a threat from the external environment.
Sometimes a state of fear develops into obsessive phobias that prevent a person from living peacefully and realizing himself. Today we want to talk to you about how to get rid of constant feelings of anxiety and fear.
Dealing with uncertainty
Memories of past failures and projecting them onto your future can drive anyone crazy.
Therefore, it is worth learning a lesson from the past and forgetting about the terrible situation that happened to you. The fear of the uncertainty of the future is completely irrational character, because none of us can predict the future.
However, you can make it as clear as possible for you through planning. By planning your day this way, you will be deprived of the feeling of fear due to the uncertainty of events. Master effective planning Techniques that you can learn using one of the following video courses will help you:
- “The Master of Time – highly productive time management according to the system of Evgeniy Popov”
- “Time management, or how to increase your efficiency”
- Free online video course “Setting and achieving goals. How to achieve results in any business?
Training
Allow yourself to be afraid! But only at a strictly allotted time by yourself.
This method is similar to when you allow your body to stay in uncomfortable conditions for a strictly allotted time. As in hardening, regularity and gradualness are important here.
Make time for your fears, for example, five to twenty minutes a day allow yourself to be afraid. Think about scary things, worry, and for various phobias, allow yourself to watch videos or pictures of this nature. But after 20 minutes, you should put it all out of your head.
Gradually, the severity of the fear will begin to dull, and by allowing yourself to be afraid for just 20 minutes, you will be deprived of feelings of anxiety for the rest of the day. This exercise should not be done before bed, since a strong emotional impulse may prevent you from falling asleep afterwards or affect your sleep.
Stress management
In this case, more attention should be paid to eating foods such as nuts, whole grain cereals, vegetables, and fruits. You can also use herbal teas and infusions for calming purposes.
But you should not use sweets or flour as a sedative.
Find something to do
When our brain is busy with something, it has no time to signal anxiety.
Therefore, a way out of this situation could be any hobby or promotion, as well. will also have a beneficial effect on you in general, and creative activities or travel will significantly expand your horizons.
IN lately Art therapy is very popular, which gives an outlet to your subconscious fear or anxiety, allowing you to put it on canvas and thereby get rid of it.
If the methods described above do not work for you, you may need to consult a specialist who can help you understand the causes of this condition.
Are you often afraid? What is your #1 fear? How do you cope with your worries? Share your experience with us.
Reading our articles is great way forget about your fears, so don’t forget to subscribe to our blog updates. See you soon!
Best regards, Irina and Igor
When a person experiences unjustified, irrational fear, he activates right hemisphere brain Therefore, to restore peace of mind should be used left hemisphere, which is responsible for logic and rationalism.
Rational therapy is the treatment of fear by persuasion through logic and reason. In the fight against fear, it is important to cool your emotions and turn on your reason.
The basic principles in overcoming fear come down to the following:
- Stop worrying about fear. Don't increase your anxiety.
- Identify the subject of fear and try to understand how absurd and unreasonable it is.
- Try to identify the shortcomings in yourself that provoke fear and overcome them through self-education.
When a person is unable to accept logical arguments, the most productive methods are suggestion, self-hypnosis, autogenic training and neurolinguistic programming, with working together with a psychotherapist.
How to overcome fear? It is important to assess the chances that the worst will happen and understand that they are always negligible. For example, in plane crashes, according to statistics, 1 person per 1,000,000 transported die air fleet, which is only 0.0001%. This is significantly lower than the risk of dying from a heart attack or in a car accident. Therefore, when experiencing fear, it is important to analyze the magnitude of the risk.
1. Compare your fear with a stronger one.Sometimes a person may feel like the whole world is against him. Material well-being, career and relationships with loved ones are at risk. It seems the situation is so hopeless and nothing can save it. How to overcome fear in this case? Don't exaggerate or dramatize your situation! Compare your situation with real tragedies, and you will understand that you are very lucky!
People who were able to survive truly terrible moments, being one step away from death, say that they no longer know how to worry about trifles and appreciate every day they live.
2. Imagine that everything you are afraid of has already happened.
In the most critical and dead-end situation, throw away fear and assess the current situation calmly. Imagine the worst that could happen. Now try to come to terms with this. Now you need to relax, throw away unnecessary tension and collect all the energy to try to improve the worst situation that you imagined.
By doing this, you stop wasting all your body's reserves on unnecessary experiences and free your mind to useful activity- finding ways out of this situation. Believe me, as soon as you calm down, a way out of the impasse will be found very quickly.
3. Load yourself up with work as much as possible.
The danger that awaits us is terrible only until the moment it is unknown. As soon as it becomes clear, all your strength goes into fighting it, and there is no time to worry.
How to overcome fear even in the most dangerous situation? Don't give yourself a minute of free time. When activity fills consciousness completely, it displaces fear. Intensive activity is one of the most effective ways overcoming anxiety, worry and fear.
As D. Carnegie wrote: “A person suffering from anxiety must lose himself completely in his work. Otherwise he will dry up in despair. Roll up your sleeves and get to work. The blood will begin to circulate, the brain will become more active and very soon your vitality will increase, which will allow you to forget about anxiety. Keep busy. This is the cheapest medicine against fear – and the most effective!”
4. Remember: you are not alone in your fear.
It seems to every person who comes to a session with a psychologist that their problem is the most complex and unique. It seems to him that he is the only one who has problems with communication, sex life, insomnia, courage, while others have nothing like that.
In this case, very effective medicine is out of fear group therapy. When people meet, get to know each other and discuss together common problems, the severity of the experience is significantly reduced.
5. Act as if the fear is no longer there.
Physiological and emotional reactions people are interconnected. Even if you don't feel the way you want at this moment, you can pretend, and this will gradually bring your inner feelings into line.
The best conscious way to become cheerful is to sit cheerfully and talk and act as if you are full of cheerfulness. To feel courageous, act as if you are inspired by courage. If you exert all your will, the attack of fear will be replaced by a surge of courage.
6. Live here and now.
This advice applies to to a greater extent for those who are worried about an uncertain future. As the English philosopher Thomas Carlyle said: "Our main task– do not look into the foggy future, but act now, in the direction that is visible.”.
Scaring yourself with a terrible future is one of the stupidest things to do, and yet many are happy to spend their time on it. The burden of the past and the burden of the future that a person takes upon himself turns out to be so heavy that it makes even the strongest stumble.
How to deal with fear of the future? The best thing is to live in the present, enjoy the present and hope for a better future. Even if it doesn’t turn out that way, in any case you won’t be able to blame yourself for ruining the present with your painful experiences.
Psychologists advise taking the “here and now” not just a minute and a second, but the current day. As Carnegie wrote: « Any of us can live with hope in the soul, tenderness and patience, with love for others until sunset ».
Fear is a natural human emotion that arises under certain conditions. Personality is in constant development, learning something unknown and new. Some people are open to new experiences, while others experience fear and anxiety.
Anxiety and fear are often synonymous in the context of the same situation. Anxiety arises in a person during experiences; fear can also relate to any experiences, or arise suddenly. These emotions and feelings can protect us from something, but also interfere with our active life. Therefore, the logical question is: “How to overcome feelings of fear and anxiety when they are excessive?”
Fear and anxiety are not the same concepts. There is a significant difference between them. Sometimes the character and even a person’s illness depends on their manifestation. Excessive anxiety and various phobias can lead to personality disorder and pathological perception of the environment.
Fear represents defense mechanism the psyche that is trying to protect us from danger. This feeling is passed on to some extent by inheritance, when small children are afraid of snakes or wasps, heights, and so on. Since childhood, parents have been talking about negative dire consequences, if a child climbs higher than expected, he will wave his arms in front of the wasp.
Fear has changed over time; fears arise that no longer save us from problem situations, but, on the contrary, prevent them from performing any functions and achieving their goals. Excessive fear of any object or situation is already a phobia. This condition negatively affects the mental state, even the somatic health of a person. The emotion of fear arises when a situation occurs.
Anxiety is like a warning of danger. A person feels anxiety not about the event or situation that has taken place, but before it. This emotion refers to the mental process of imagination, when a person has invented problems for himself that he began to worry about. Many people confuse anxiety with intuition. Intuition refers to hypersensitivity and can guide a person to the good and bad in her life. Anxiety orients a person to expect something bad, negative, problematic. It could be individual feature a person, a consequence of upbringing, problems with the physiological health of the patient.
Causes of fear and anxiety
Any mental disorder, disease of organs and systems may be accompanied by anxiety. Especially a person suffers from unreasonable anxiety during illnesses nervous system.
Some temperament types are also characterized by the appearance of anxiety in different situations. For example, melancholic or choleric people may react with anxiety to new changes in life. For melancholic people, in general, every new difficult situation seems beyond his strength, the problems are impossible, and the conflicts are eternal. They develop anxiety more often than phlegmatic or sanguine people. These are features of temperament, and if they do not interfere with a person’s life, they are accepted as the norm.
Unreasonable anxiety that occurs unintentionally is a symptom of neurosis. In this case we're talking about not just about distracting a person from the causal situation, but about psychological or medical assistance.
So, the causes of anxiety and fear are:
- A threat to something important and meaningful to specific person, this significant can be realized by a person, or be in the realm of the unconscious.
- Biological theory states: Anxiety can arise due to an imbalance of genes in the brain.
- A reflex response to a specific stimulus. Often occurs after suffering psychological trauma.
- Insufficient or excessive physical activity can also cause increased levels of anxiety and fear.
- Poor nutrition leads to such symptoms. For normal flow mental processes necessary sufficient quantity vitamins and microelements. If they are constantly not supplied to the body, a person may develop anxiety.
- Hormonal imbalance in the body, a harbinger of a heart attack, a drop in blood sugar levels, neuroses, schizophrenia, alcoholism - all these conditions are accompanied by anxiety and the possible appearance of fear.
What can a person be afraid of?
Anything, anything. The occurrence of phobias and anxiety may be associated with different objects or life situations. In medicine, the following main types of anxiety are distinguished:
How does this condition manifest itself?
This is a debilitating condition for a person. When anxiety overcomes, a person does not rest, but is constantly immersed in his thoughts. So constant brainstorming leads to the fact that the brain does not rest and is constantly loaded with work. Anxiety and fear are manifested by physiological symptoms:
A person’s mental state also suffers; he is constantly tense internally. He is even more worried about the feeling of insecurity, uncertainty, and helplessness that appears along with anxiety. Concentration decreases, irritability and intolerance appear. A person’s self-esteem suffers, he begins to avoid communicating with people. A person feels loneliness, concentrates on his shortcomings, which leads to lack of fulfillment in his profession, disruption of communication, and problems in his personal life.
You can’t stop worrying and being afraid with the wave of your hand. Overcoming an anxious state is a process that requires considerable effort on the part of the person himself, and the doctor, as well as the surrounding understanding loved ones. An attempt to “pull yourself together” to get rid of fear may be unsuccessful, and may even worsen anxiety about the inability to cope with your emotions. What help can you get from experts to solve your anxiety problem?
Treatment and help: how to get rid of anxiety and fear?
Treatment and assistance for this condition includes the use of medications and psychological assistance.
Medical treatment
Regulation of cognitive processes during the manifestation of anxiety and fear, assistance with somatic manifestations of this condition, is carried out through the use of the necessary medical means. They affect the human nervous system, reducing its excitability, some of them have a sedative effect.
Used for treatment psychotropic drugs which are able to suppress anxiety, relieve the severity of fear, emotional stress. Some of them have a positive effect on cognitive processes, improving mental performance.
There are drugs with moderate sedative properties; some of the anxiolytics do not suppress the activity of the nervous system. Nootropics are also used for anxiety.
Psychotherapy
The main task of a psychologist or psychiatrist is to determine psychological reason such behavior. After exploring the depths of the subconscious, he brings to awareness the cause of anxiety. The question then becomes how to deal with this feeling?
A specialist helps to identify a person’s irrational beliefs, forming them into explicit and rational ones, allowing them to take a fresh look at their problem. In the process of work, the doctor helps the person:
- identify the problem;
- formulate the goals of its solution;
- develop solutions;
- talk about how to use it certain solutions;
- evaluate the effectiveness of the chosen solution.
The doctor should not immerse himself in the content of the problem; it is important to pay attention to the person’s thinking and emotional reactions. He needs to explain to the client the importance of changing the way of thinking, to show readiness for changes in life.
At anxiety states helps active occupation sports, positive communication and good deeds to others. This way a person can remove the symptoms of the disorder and re-evaluate his actions.
Many people worry about the smallest things, even if nothing serious has happened. Such feelings bring nothing but anxiety; they destroy the nervous system. People who worry a lot cannot live full life. They are constantly tense and uncomfortable. By turning to psychology, you can understand the essence of these phenomena and get rid of them.
What is the difference between fear and anxiety
Fear and anxiety, both of these phenomena may seem the same at first glance. But in reality, they don't go hand in hand. If causeless anxiety destroys the nervous system, then fear, on the contrary, mobilizes the body’s strength.
Imagine that a dog attacks you on the street, a feeling of fear will force you to act, to take any action to protect yourself. But if you simply worry that the dog might attack you, it will make you feel bad. An excessive sense of fear also does not lead to anything good.
Feelings of anxiety can vary in degree, from mild to severe. This feeling of anxiety and fear for no reason may depend on the state of the body, on upbringing or hereditary factors. This is why there are people suffering from phobias, migraines, suspiciousness, etc.
Main Causes of Anxiety
In this condition, a person experiences internal conflict, which gradually grows and makes him feel bad. Certain factors contribute to this. Let's look at the causes of fear and anxiety:
- psychological trauma in the past,
- irritating actions,
- suspiciousness of character, when a person is not sure of anything,
- psychological trauma in childhood, when parents put too much pressure on the child, made excessive demands on him,
- sedentary lifestyle, poor nutrition,
- starting life in a new place, earlier unfamiliar to a person,
- negative events in the past,
- character traits when a pessimistic attitude towards life becomes lifestyle,
- disorders in the body that destroy endocrine system and cause hormonal imbalance.
The destructive effects of anxiety and fear
A person only makes things worse for himself when he constantly lives in a state of anxiety and fear. Not only his psychology suffers, but also his health. When a person experiences constant feeling anxiety, his heart begins to beat faster, he lacks air, blood pressure jumps up.
From too strong emotions a person gets very tired, his body wears out faster. Trembling appears in the limbs, he cannot fall asleep for a long time, pain appears in the stomach for no apparent reason. Many body systems suffer in this condition, women experience hormonal imbalances, and men have disruptions to the genitourinary system. Therefore, you need to know how to get rid of fear and anxiety.
Identifying problems
There is no such person who would not be afraid of anything. It is important to realize how much this interferes with life. Each person has their own fears: some are afraid to speak in public, others have problems communicating with the opposite sex, others are simply embarrassed by their character, they do not want to show themselves too smart, stupid, etc. By recognizing your problem, you can begin to fight it and overcome fear.
Combating Fear and Anxiety
There are many ways to get rid of anxiety and fear.
- When you feel anxious, tension always arises. And if this tension is removed, then negative feelings will dissipate. To stop constantly worrying, you need to learn to relax. Physical activity helps in this matter, so try doing exercises, or better yet, do physical activity on the team. Walking on fresh air, jogging, breathing exercises will also help fight excessive anxiety.
- Share your feelings with loved ones you trust. They will help you dispel feelings of fear. To other people, other people's fears seem insignificant, and they will be able to convince you of this. Communication with loved ones who love you will relieve the burden of problems that are weighing you down. If you don’t have such people, then trust your feelings to a diary.
- Don't leave problems unresolved. Many people worry about something but do nothing to change it. Don't leave your problems as they are, start doing at least something to cope with them.
- Humor helps us get rid of many problems, defuse tense situations and make us relax. So hang out with those people who make you laugh a lot. You can also just watch a comedy program or read about something funny. Anything that makes you feel happy can be used.
- Do something enjoyable for you. Take a break from your negative thoughts and call your friends, invite them for a walk or just to sit with you in a cafe. Sometimes it's enough just to play computer games, read fascinating book, you can always find something that makes you happy.
- Imagine more often a positive outcome of events, and not vice versa. We often worry that something might end badly, and we imagine it in vivid colors. Try doing the opposite and imagine that everything ended well. This will help you reduce anxiety neurosis.
- Remove everything from your life that gives rise to an anxiety disorder. Typically, watching the news or crime programs, which often talk about something negative, creates an even greater feeling of anxiety. Therefore, try not to watch them.
Psychological tricks to help get rid of fear
Give yourself 20 minutes a day when you can completely surrender to your anxiety and think about what worries you most. You can let yourself go and even cry. But when the allotted time comes to an end, stop yourself from even thinking about it and get on with your daily activities.
Find a quiet place in your apartment where nothing will disturb you. Sit comfortably, relax, breathe deeply. Imagine that in front of you is a burning piece of wood, from which smoke rises into the air. Imagine that this smoke is your alarm. Watch how it rises into the sky and dissolves completely until the piece of wood burns out. Just watch it without trying to influence the movement of the smoke in any way.
Do some handicrafts. Monotonous work helps to distract from unnecessary thoughts and make life more serene.
Even if you can't get rid of anxious thoughts at first, over time you will learn to do it. The main thing is to follow the advice and you will gradually become less worried.
Getting rid of fear - advice from psychologists
Psychologists suggest using several tricks to get rid of fear.
- Art therapy helps cope with feelings of fear. Try to draw your fear and express it on paper. Then burn the piece of paper with the design.
- When you experience panic attacks, switch to something else to do so that your feeling doesn't deepen and make you feel bad. Do something else that will absorb all your thoughts and your negative feelings will go away.
- Realize the nature of your fear, sort it out. Try to write down everything you feel and worry about, and then light the paper.
- Breathing exercise“Inhaling strength and exhaling weakness” will help you get rid of fear. Imagine that as you inhale, courage enters your body, and as you exhale, your body gets rid of fear. You should sit up straight and be relaxed.
- Face your fear. If you push through it no matter what, it will help you worry less. For example, you are afraid to communicate with someone, go and communicate with him. Or, for example, you are terribly afraid of dogs, watch them, try to pet a harmless dog. This is the most effective way which helps get rid of fear.
- When panic and anxiety have completely taken over you, breathe deeply 10 times. During this time, your mind will have time to adapt to the surrounding reality and calm down.
- Sometimes it's good to talk to yourself. This way your experiences will become more understandable to you. You realize the depth of the situation in which you find yourself. Understanding your condition will help you calm down, your heart will no longer beat so fast.
- Feeling angry will help you shift away from your fear, so find someone that makes you feel this feeling.
- Find something really funny, it will neutralize panic attacks instantly. You will feel much better after this.
Stop being afraid of your fears
In fact, the feeling of fear helps us overcome life's obstacles and improve our lives. Many people have done great things out of fear. Great musicians were afraid that they would remain unrecognized and composed great music, athletes were afraid of defeat and reached incredible heights, scientists and doctors made discoveries out of fear of something.
This feeling actually mobilizes the strength of our body, makes us act actively and do great things.
You will never be able to overcome your fear by simply letting it go indiscriminately or not paying attention to it. But you can become happier. Try to live with joy, enjoying the current moment. Don't worry too much about past mistakes and constantly dream about the future. This will help you live comfortably and be happy with what you have.
Do something you enjoy and you will feel important to other people. This will help you cope more easily with all the fears and worries in your life.
Anxiety, obsessive thoughts, increased restlessness, panic attacks, constant voltage– 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 arises unconsciously as a reaction to specific event or news that impressed 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 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 don't realize they have acrophobia until they've been at heights for the first time. 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 wear rather social character and often have no basis. This could be fear of illness, new acquaintances, intimacy, death (your own or 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 by simple example: A person who is afraid of snakes will avoid the subject 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, 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, human brain seems like a pretty 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 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. Vicious circle- this is fear 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, worries, poisoned life. You understand perfectly well that a person who cheated once will take this step again. The only one the right way out- leave and start 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 own home, without a child and in a depressed state, and the 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 beautiful mistress, who will soon take your place as your wife.
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 consider good side medals. 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.
From bad thoughts a person loses the ability to correctly resolve a situation and make the only correct 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 get rid of anxiety - 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, observation deck ancient tower), and then accidentally look down and see tens of meters of space beyond the railings. 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, reporting at work, defending scientific work, congratulations at a celebration, and so on). Rarely do such fears arise in people who have experienced certain failures: you forgot your speech during defense 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 do not have real reason be afraid or embarrassed. After all, before 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 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 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 truly wise man can recognize the fact that complete satisfaction is impossible. Can't be reached ultimate goal. 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, he sacrifices free time, assigning it to execution 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 best results, but it state of mind does not suffer from imposed fear.
Fears of pregnant women
Pregnancy is 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. Panic often occurs 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 is not early stages– 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 man out vital energy. 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.
