How to get rid of the constant feeling of fear. How to get rid of feelings of anxiety. Treatment by a specialist

Is there fear and anxiety without a reason? Yes, and in this case, you need to contact a psychiatrist or psychotherapist, because with a high degree of probability a person suffers from unreasonable fear and anxiety because he has an anxious neurosis. This is a mental disorder that occurs following severe short stress or prolonged emotional stress. There are two main signs: constant severe anxiety and autonomic disorders of the body - palpitations, feeling short of breath, dizziness, nausea, and upset stools. The provoking or background factor can be drives and desires, which in real life are not fully realized and not realized: homosexual or sadistic inclinations, suppressed aggression, adrenaline needs. Over time, the cause of the initial fear is forgotten or repressed, and fear with anxiety acquire an independent meaning.

Neurosis differs from psychosis in that neurosis always has a real cause, it is the response of an unbalanced psyche to a traumatic event. Psychosis proceeds according to its own endogenous laws, real life has little effect on the course of the disease. Another important difference is criticism. A neurosis is always recognized by a person, causes painful painful experiences and a desire to get rid of it. Psychosis changes a person's personality so much that reality becomes insignificant for him, his whole life takes place in a world of painful experiences.

Success in treating mental illness and borderline disorders often depends on time. The result is always better if the treatment is started earlier.

For anxiety neurosis to develop, in which a feeling of fear and anxiety arises for no apparent reason, two factors must converge at one point:

• traumatic emotional event;
• insufficient psychological defense mechanism.

Psychological protection suffers if a person has a deep conflict, there is no way to get what he wants. Women between the ages of 18 and 40 are more likely to suffer from anxiety neurosis, and this is understandable. A woman is always vulnerable, because she is too dependent on the assessment of society. The most successful woman always has a weak point for which ill-wishers can "bite" her. Problem children, free leisure, insufficient career growth, divorce and new affairs, appearance - all can serve as an impetus for the development of anxiety neurosis.

The rapid development of society, distortions and flaws in the moral side of life lead to the fact that the postulates perceived in childhood lose their relevance, and many people lose the moral core, without which a happy life is impossible.

In recent years, the importance of biological factors has been proven. It became known that after severe stress, the brain forms new neurons, going from the prefrontal cortex to the amygdala. Histological examination revealed that the composition of new neurons contains a peptide that enhances anxiety. New neurons rebuild the work of all neural networks, and human behavior will change. Added to this is a change in the level of neurotransmitters or chemicals that carry nerve impulses.

The discovery of the morphological substrate of emotions partly explains that the response to stress is delayed in time - the formation of persistent anxiety and fear takes a certain period.

In men, the background factor in the development of anxiety neurosis is considered to be a functional insufficiency of neurotransmitters or an insufficient amount or poor quality of substances that transport a nerve impulse. Endocrine disorders can play a bad role when the adrenal glands, pituitary gland and hypothalamus - the main suppliers of hormones in the human body - are disrupted. Failure in the functioning of these systems also leads to feelings of fear, anxiety, and decreased mood.

In the international classifier there is no heading describing anxiety neurosis; instead, the section "Generalized anxiety disorder" is used, denoted as F41.1. This section may be supplemented by F40.0 (Agoraphobia or fear of open space) and F43.22 (Mixed anxiety and depressive reactions due to adjustment disorder).

Symptoms

The first and main symptom is anxiety, which is constantly present, exhausting, changing the whole habitual way of life. Such anxiety must be constantly monitored, and this is not always possible. You need to think about the disease if the deep anxiety lasts for at least six months.

Anxiety consists of the following components:

To assess the level of anxiety, you can use the Zanga scale, which is designed for self-diagnosis.

The severity of anxiety is sometimes so strong that the phenomena of derealization and depersonalization are added. These are states in which the environment loses its colors and seems fake, and it is impossible to control your actions. Fortunately, they are short-lived and pass quickly.

Vegetative somatic manifestations are as follows:

In all cases of initial treatment, a clinical examination is carried out to distinguish neurotic or reversible disorders from somatic or bodily diseases. In a normally equipped hospital, this can take 2-3 days. This is necessary because some serious chronic diseases can begin under the guise of neurosis.

Drug treatment

It is not always used, if necessary, it is used in a short course, only at the peak of experiences. Medicines can temporarily remove anxiety, normalize sleep, but the leading role in the treatment of neuroses belongs to psychotherapy.

Treatment begins with herbal preparations of complex action, to which addiction is impossible. Preferred drugs that simultaneously promote sleep, relieve irritability, and alleviate anxiety. These are Persen-forte, Novopassit and Nervoflux, they have a balanced composition and are completely harmless. In different proportions, they include vegetable sedatics: valerian, passionflower, motherwort, lemon balm, mint, lavender, hops, and orange.

The psychiatrist can prescribe drugs of the following groups:

The doctor always prescribes these psychotropic drugs for neurosis with caution. Benzodiazepines are given in a short course and quickly become addictive. A pronounced effect of antidepressants should be expected no earlier than 4 weeks, and the duration of the entire course of drug correction usually does not exceed 3 months. Further drug treatment is inappropriate, it will no longer give a good improvement.

If, against the background of drug treatment, the condition does not significantly improve, this indicates that the person has a mental disorder deeper than neurosis.

In case of malfunction of internal organs, drugs may be prescribed that affect the heart rate (beta-blockers) and the digestive system (antispasmodics).

Physiotherapy

Always useful, especially techniques aimed at removing the muscle "shell". Improving the condition of the muscles, getting rid of muscle clamps, improve the state of mind through the biofeedback mechanism. Physiotherapy methods well eliminate vegetative manifestations.

Massage, all water procedures, electrosleep, darsonval, electrophoresis, impulse currents of low frequency, sulfide baths, paraffin applications are useful.

Psychotherapy

The leading method of treating anxiety neurosis, in which personal problems are consistently worked out, which ultimately contributes to the acquisition of new experience and a revision of the entire human value system.

Good results are obtained with the use of cognitive-behavioral therapy, during which the techniques of confrontation and desensitization are used. In collaboration with a psychotherapist, the patient voices his deepest fears, takes them apart "by the bones", while being completely safe. In the course of classes, destructive patterns of thinking and beliefs, devoid of logic, are fading away.

Traditional hypnosis or its modern modifications are used quite often. In a state of controlled relaxation, a person gets the opportunity to fully reveal their fears, immerse themselves in them and overcome them.

In large hospitals, they use such a variant of group psychotherapy as sociotherapy. This method is more like communication of interests, getting joint impressions. The Patient Council can organize visits to concerts and exhibitions, excursions, during which personal fears and concerns are addressed.

Group psychotherapy allows you to communicate with people who have similar problems. In the process of discussion, patients open up more than in direct communication with a doctor.

Techniques that combine communication with a specialist and work with the body are successfully used. This is rebirthing or connected breathing, when there is no pause between inhalation and exhalation. Special breathing allows repressed experiences to be brought to the surface.

The Hakomi method reveals to the patient the meaning of his favorite postures and movements. Using strong emotions and referring to the immediacy that every person has, the specialist leads the patient to awareness of problems.

The normal period of treatment for anxiety neurosis is at least six months, during which time you can completely get rid of it.

In the 21st century, a person is exposed to many constant stress factors. Attack of negative news by the mass media, interpersonal problems, global military conflicts, are easily out of balance. Poor nutrition, ecology, supplementing psychological difficulties, can cause a state of depression, depression, an unreasonable feeling of fear, and intense anxiety.

Anxiety is accompanied by symptoms:

• Sudden feeling of panic anxiety, as if something is about to happen.
• A constant state of discomfort, diffuse pain throughout the body, mild nausea.
• An attack of unreasonable fear of death, growing danger without a visible source of threat.
• Anxiety that worsens towards evening. Depressed, bad mood. Mental confusion, never-ending melancholy.
• Obsessive fears, bad thoughts about the sudden possibility of death.
• Worsening of the state in the morning after drinking coffee - increased tremor, excitement. It becomes difficult to breathe, nausea, unexplained anxiety and panic arise.

Psychology, psychiatry describes the more frequent phenomenon of panic attacks. An unconscious protective reaction is provoked by prolonged stressful situations, an oppressive feeling of control, defenselessness in society. Psychotherapist Walter Cannon in 1932 described a specific state of the body: "fight or flight."

The term implies the inclusion of defense mechanisms present in genes from the moment the species of Homo sapiens appeared. An explainable phenomenon shows that panic attacks occur for no reason, without real threats, provoke an escape, a defensive attack.

Symptoms of unreasonable fear, panic attack:

1. A sudden attack is not provoked by anything. There is a feeling of growing anxiety, panic.
2. Unpleasant "excitement" in the chest, abdomen.
3. Respiratory dysfunction: rapid, superficial can lead to HVS syndrome (hyperventilation of the lungs). The consequence is dizziness, lightheadedness.
4. Nausea, "trembling", trembling all over the body.

The feeling of panic is caused by the constant overexcitation of the sympathetic, nervous system, which is controlled by the spinal cord. The peripheral system is responsible for the physiology of the body, which is not controlled by the will of a person.

Anxiety causes acute signs of vegetative-vascular dystonia:

• Pale skin, cold extremities, weakness, feeling of a "lump" squeezing the throat.
• Tremor, internal tremors that cannot be relieved on their own.
• Hyperhidrosis - increased sweating of the feet, palms, or the whole body.
• Cardioneurosis - unreasonable excitement provokes abnormal heartbeat, tachycardia, pulse rate up to 150 beats per minute.
• A common cause of panic is an irrational, obsessive fear of death, body numbness, tingling in the hands and feet.

The condition is caused by constantly growing negative experiences, strong stressful situations of a physical and neuro-emotional nature. At an unconscious level, the human brain begins to perceive the body as a source of danger, is constantly in a waiting mode for a threat.

At this stage of the reactionary struggle, there is an increased production of the hormone adrenaline, cortisol by the adrenal glands. They provoke unmotivated aggression, auto-aggression, nervousness, rudeness. The period does not last long, followed by a depressed state of boredom, indifference, lethargy.

Regular bouts of unreasonable panic provoke:

• Insomnia, insomnia, motivated by unreasonable fear. Dreams of a nightmarish nature associated with constant anxiety, fear of falling asleep, frequent awakenings.
• Constant lack of appetite, emotional apathy, anorexia, frequent irritation. Drowsiness, increased tearfulness, unreasonable mood swings.
• Psychogenic pain in the region of the heart, which is the cause of the fear of sudden death. Headaches, dizziness.
• Obsessive phobias, vague mystical fears, increased nervous excitability.
• Derealization is a sudden state of blurred perception of reality. A sign of prolonged mental overstrain.
• Sudden panic attacks are the cause of psychosomatic illnesses. Feelings of anxiety triggered by bad thoughts increase blood pressure.

The causes of panic attacks are diverse, often present in a complex, rarely represented by a single factor. The prerequisites for a possible disorder of the nervous system can be observed already from childhood 7-8 years old, they appear more noticeably by the age of 18.

A person who has begun to perceive himself as a person falls under a complex of adverse influences that traumatize the psyche. In young people, the elderly, symptoms and panic attacks are similar.

The underlying causes of an attack of fear, unexplained anxiety

1. Emotional deprivation: insufficiently realized psycho-emotional needs, feelings. It is observed in single men and women of different ages, small children from disadvantaged families. It is manifested by a lack of support, acceptance. Panic syndrome is provoked by constant emotional, tactile hunger, lack of energy exchange with parents and loved ones.
2. Long-term latent or untreated depression, diseases of the internal organs. Malfunctions of the organs of the endocrine system have a particular effect on the emotional state. An imbalance in the hormones secreted by the thyroid gland and the adrenal glands is one of the reasons for the onset of attacks of incomprehensible anxiety that rolls over feelings of panic.
3. Toxic, harmful interpersonal relationships according to scenarios: accusations, increased demands, manipulation. Exclusion of the opportunity to talk, to restore justice. The loss of a loved one is a frequent factor in long-term neurosis.
4. Hormonal changes in the body in adolescence, menopause. Pregnancy, early postpartum period. Seasonal lack of a sunny day, autumn blues.
5. Deliberately created conditions where a person constantly feels powerless in front of the situation, for example, the school curriculum, emotional tyranny in the family, persecution. Prolonged stay near the source provokes panic attacks, unexplained anxiety.

A sense of sudden fear can arise against the background of relative emotional health, at a time when the stressor has ceased to act. The feeling of anxiety appears unexpectedly, tends to intensify negative symptoms in the body, consciousness of a person.

How to overcome chronic anxiety - what to do at the very beginning?

• Seek the advice of a psychotherapist.

Before prescribing therapy, the doctor must exclude diseases: diabetes mellitus, cervical osteochondrosis, the presence of oncological tumors. Prescribe a comprehensive biochemical blood test, check the balance of trace elements, vitamins.

• Do not use alone drugs that remove the symptoms of sudden panic fear, severe anxiety.

It is forbidden to take pills without eliminating the cause. Anxiolytics, antidepressants, tranquilizers will help for a short period of time, constant use will provoke addiction. Often, after cancellation, there is an increase in the feeling of panic, constant anxiety, and an unjustified fear of death.

• It is necessary to undergo daily ECG monitoring, undergo an ultrasound of the heart.
• Get rid of diets that have caused the lack of beneficial trace elements and vitamins. Prolonged veganism, vegetarianism, raw food, glucose exclusion quickly lead to frequent panic attacks.

A balanced diet is the primary factor in the treatment of depression, panic attacks. The constant presence of the proper combination of proteins, fats, complex carbohydrates in food can prevent most of the sudden anxiety conditions provoked by hunger.

• Before treatment, it is necessary to undergo an examination of narrow specialists, to exclude morphological, structural diseases of organs. The latter is examined by a psychiatrist. Panic attacks can only be part of a different pathological psychocomplex.
• Medical treatment for panic attacks is prescribed after the ineffectiveness of working on the emotional state, eliminating the source of stress.

Psychotherapist Yevgeniy Batrak regards panic attack syndrome as a borderline state. At this stage, the disease has not manifested itself in full force, but the symptoms signaling disturbances in the functioning of the nervous system are already pronounced.

How to prevent an unreasonable anxiety attack in advance?

1. Prevent panic attacks by exercising regularly in the fresh air. Running, swimming, any active sport, breathing practice.
2. Self-regulation of the emotional background. Having suddenly felt that an attack is coming, you should learn to distract yourself: it hurts to pinch, stop thinking about the approaching panic attack, interrupt negative thoughts with learned phrases from auto-training.
3. Physical, emotional overload, all causes of panic attacks - to exclude. Plan time in advance, do safe work that does not cause anxiety, fear.
4. Sudden, unreasonable anxiety is often the cause of short sleep, work without vacation, emotional overload. You need to sleep at least 8 hours a day, with frequent stress, exhaustion of the nervous system is observed, if possible, take a long vacation.
5. Eliminate persistent sources of anxiety, negative experiences, change jobs, or end a harmful relationship. Do not hold back emotions, find a suitable way to express them: dancing, sports, painting. Any creative activity distracts from bad obsessive thoughts, excitement.

The state of an unbalanced nervous system returns to normal rather slowly. It is necessary to treat yourself with patience, to observe the systematic nature of autogenous calming workouts, the daily routine.

How to deal with a sudden anxiety attack on your own?

1. Provide yourself with access to a large space, fresh air. Dispersal of attention around helps to overcome sudden panic, anxiety. Fixing the cause of inner anxiety aggravates the situation.
2. Control the depth, frequency of respiratory movements. Make breathing infrequent, moderately deep, avoid hyperventilation. It will help to dull the feeling of anxiety, reduce emotional stress.
3. Ask for help, or feel free to refuse it. It may be easier to deal with bouts of emotional anxiety on your own, depending on the reasons.
4. In case of a sudden night attack of panic, internal trembling, fear - urgently get up to eat, drink warm weak tea. Sweet is optional. The process is a distraction, will gradually increase the level of glucose in the blood, reduce the feeling of anxiety.
5. During frequent, constant panic attacks, remove additional irritants - restless music, movies, books, TV, and limit the use of the Internet as much as possible.

A mistake in helping people experiencing attacks of sudden fear, panic is the immediate use of drugs that block emotions. This becomes the cause of exhaustion of the nervous system, emotional numbness, dependence on the therapy received. Emotional lability, anxiety, presuppose the exclusion of a negative irritating factor.

For two months, you can exclude viewing all potentially dangerous things, avoid situations that provoke unreasonable excitement, panic. Observe a clear mode of work and rest, eat a balanced diet in order to avoid a lack of trace elements necessary for a healthy nervous system.

From time to time, a person loses faith in a bright future. His consciousness is filled with unreasonable anxiety and tension, haunted by a constant feeling of anxiety and fear. At the same time, not only the unknown before upcoming events can frighten, but also the absence of life problems. . How to get rid of anxiety and disturbing thoughts in order to tune in to the positive, live and enjoy life? Psychologists say that all the reasons for an adult's fears lie in his childhood, but it is quite possible to cope with them both with the help of specialists and without outside help.

Where is the fear hiding

British scientists, after numerous studies, have determined which part of the human brain is responsible for the fear response. Their work is aimed at treating patients in post-traumatic conditions. Experts believe that by stimulating a specific brain area with a magnet, anxiety attacks can be stopped.

Quite often, a person does not understand what the constant feeling of anxiety is based on. Long-term experiences can lead to serious personality disorders, make you feel completely helpless in the face of circumstances, physical and emotional exhaustion. How to remove fear to prevent the development of mental illness?

Signs of anxiety

When groundless anxiety arises, the nervous system is in a state of stress. Typical symptoms of anxiety are:

• irritability;
• excessive sweating;
• muscle pain and cramps;
• bowel disorder;
• dizziness;
• distracted attention;
• insomnia.

Constant nervous tension leads to the inability to fall asleep, although the body feels excessive fatigue and loss of strength. In especially severe cases, constant fear and anxiety turn into panic attacks, which are accompanied by tremors, tremors of the limbs, and nausea.

Dealing with fear and anxiety

Unreasonable anxiety interferes with living a fulfilling life. Even when everything is calm and good, the feeling of imminent unfavorable changes does not leave, a person cannot be happy and enjoy life. It is impossible to abuse sedative sedatives, because they bring only short-term relief, and then the situation only gets worse. If you are overtaken by anxiety, how to get rid of it effectively and without harming your moral health?

Anxiety is a natural feeling, absolutely all people experience it. This phenomenon is temporary and passes quickly enough. However, if anxiety is experienced for any reason and there is a risk of developing psychosomatic diseases, you cannot do without the help of a doctor. If you are engulfed in anxiety, you need to know how to get rid of an invisible enemy!

Contacting a specialist cannot be avoided if anxiety is accompanied by:

• chest pain, shortness of breath, high blood pressure and dizziness;
• a desire to retire and avoid meeting other people;
• an inexplicable fear that keeps you on your toes.

If simple anxiety turns into panic attacks, you should immediately consult with a psychologist who will select an individual effective program to get rid of the nervous disorder.

Experts recommend how to get rid of feelings of anxiety and fear.

1. Realize the reasons

Talking to a professional psychologist will help you extract from the subconscious the true reasons for your feelings. By working through a specific situation, you will be able to correctly prioritize, overestimate the meaning of each action, and see the root of the problem.

1. Rejoice in success

Even the smallest accomplishments should be praised - this gives confidence and allows you to act more decisively. The feeling of your own success allows you to be bolder and not give in to difficult life situations.

1. Refuse to watch talk shows and melodramas

Anxiety-prone people tend to be acutely aware of other people's sorrows and failures, even if they relate to fictional characters. They “try on” these stories in their own lives, thinking that the same fate awaits them.

1. Observe the rules of "psychological hygiene"

How to get rid of worry and anxiety? It is necessary to alternate loads and rest. For the psychoemotional state, it is very important that the body has time to restore strength, both moral and physical.

1. Learn to accept negative experiences

Don't dwell on failure. Learn to accept the situation as it is, analyze and draw the right conclusions. A calm reaction to losses allows you not to panic and soberly assess your capabilities.

How to overcome panic on your own

If you are overcome by anxiety and fear, how can you get rid of them on your own? It's very easy!

1. Don't let problems pile up. It is much easier to resolve issues as they arise than to deal with a huge "lump" of worries later. Pay off the rent on time, do not postpone visits to medical offices, fill out the working documentation on time. If the load on the nervous system is regular, but moderate, there will be no failures.
2. You are haunted by constant fear and anxiety - what to do in this situation? Expand your interests, make new acquaintances, and don't be afraid to ask others for advice. Do not dwell on a specific problem, try to forget about it for a while and just realize that a bright future lies ahead.
3. Read good books. Literary works will help to distract from vital experiences, it is a storehouse of positive emotions and an excellent relaxation for the brain.
4. How to relieve anxiety and fear? Build your own self-esteem. Believe in yourself, in your inner strengths and skills, strive for the ideal, but do not exhaust yourself with self-criticism. Everyone has the right to make mistakes, it is absolutely not worth panicking over trifles.

In order to change your life for the better, it is enough just to want positive changes. Go in for sports, dream, fantasize in a positive way and you will be left with anxious reflections!

Anxiety is an emotion that all people experience when they are nervous or afraid of something. It’s unpleasant to be “on the nerves” all the time, but what can you do if life is like this: there is always a reason for anxiety and fear, you need to learn to keep your emotions under control, and everything will be fine. In most cases, this is exactly the case.

It's okay to worry. Sometimes it's even helpful: when we worry about something, we pay more attention to it, work harder, and generally achieve better results.

But sometimes anxiety goes beyond reasonable limits and interferes with life. And this is already an anxiety disorder - a condition that can ruin everything and that requires special treatment.

Why does anxiety disorder appear?

As in the case of most mental disorders, no one can say for sure why anxiety clings to us: too little is known about the brain to speak confidently about the reasons. Several factors are likely to blame, from ubiquitous genetics to traumatic experiences.

For some, anxiety appears due to the excitation of certain parts of the brain, for some, hormones - and norepinephrine - are naughty, and someone gets upset in the load of other diseases, and not necessarily mental ones.

What is anxiety disorder?

Anxiety disorders Studying Anxiety Disorders. several groups of diseases belong at once.

• Generalized Anxiety Disorder... This is the case when the anxiety does not appear due to exams or the upcoming meeting with the parents of a loved one. Anxiety comes on its own, it does not need a reason, and the feelings are so strong that they prevent a person from performing even simple daily activities.
• Social anxiety disorder... Fear that interferes with being around people. Someone is afraid of other people's assessments, someone is afraid of other people's actions. Be that as it may, it interferes with studying, working, even going to the store and greeting neighbors.
• Panic disorder... People with this disease experience panic attacks: they are so scared that sometimes they cannot take a step. The heart beats at a breakneck speed, it darkens in the eyes, there is not enough air. These attacks can come at the most unexpected moment, and sometimes because of them, a person is afraid to leave the house.
• Phobias... When a person is afraid of something specific.

In addition, anxiety disorder often occurs in conjunction with other problems: bipolar or obsessive-compulsive disorder or.

How to tell if it's a disorder

The main symptom is a constant feeling of anxiety that lasts for at least six months, provided that there is no reason to be nervous or they are insignificant, and the emotional reactions are disproportionately strong. This means that anxiety changes life: you give up work, projects, walks, meetings or acquaintances, some kind of activity just because you are too worried.

Other symptoms Generalized anxiety disorder in adults - Symptoms. that hint that something is wrong:

• constant fatigue;
• insomnia;
• constant fear;
• inability to concentrate;
• inability to relax;
• trembling hands;
• irritability;
• dizziness;
• frequent heartbeat, although there are no cardiac pathologies;
• excessive sweating;
• pains in the head, abdomen, muscles - despite the fact that doctors do not find any violations.

There is no exact test or analysis that can be used to identify an anxiety disorder because anxiety cannot be measured or touched. The decision on the diagnosis is made by a specialist who looks at all symptoms and complaints.

Because of this, there is a temptation to go to extremes: either to diagnose oneself with a disorder when life has just begun, or to ignore one's condition and scold a weak-willed character, when, out of fear, an attempt to go out turns into a feat.

Don't get carried away and confuse constant stress and constant anxiety.

Stress is a response to a stimulus. For example, a call from a disgruntled customer. When the situation changes, the stress goes away. And anxiety can remain - this is the body's reaction that occurs even if there is no direct effect. For example, when an incoming call comes from a regular customer who is happy with everything, but it’s still scary to pick up the phone. If the anxiety is so strong that any phone call is torture, then it is already a disorder.

There is no need to hide your head in the sand and pretend that everything is fine when constant stress interferes with life.

It is not accepted to go to a doctor with such problems, and anxiety is often confused with suspiciousness and even cowardice, and being a coward in society is a shame.

If a person shares his fears, he would rather receive advice to pull himself together and not become limp than an offer to find a good doctor. The trouble is that it will not be possible to overcome the disorder with a powerful willful effort, just as it will not be possible to cure it with meditation.

How to treat anxiety

Persistent anxiety is treated like other mental disorders. For this, there are specialist psychotherapists who, contrary to popular belief, do not just talk with patients about a difficult childhood, but help them find techniques and techniques that truly improve their condition.

Someone will feel better after a few conversations, someone will be helped by pharmacology. Your doctor will help you reconsider your lifestyle, find the reasons why you are a lot nervous, assess how severe the symptoms are and whether you need to take medications.

If you still think you don't need a therapist, try taming the anxiety yourself.

1. Find the reason

Analyze what you are experiencing more and more often, and try to exclude this factor from life. Anxiety is a natural mechanism that is needed for our own safety. We are afraid of something dangerous that might harm us.

Maybe if you are constantly shaking with fear of the boss, it is better to change jobs and relax? If you succeed, then your anxiety is not caused by a disorder, nothing needs to be treated - live and enjoy life. But if you can't isolate the cause of anxiety, then it is better to seek help.

2. Exercise regularly

There are many blind spots in the treatment of mental disorders, but the researchers agree on one thing: regular exercise does help keep your mind in order.

3. Let your brain rest

The best thing is to sleep. Only in sleep does the brain overloaded with fears relax, and you get a break.

4. Learn to inhibit imagination with work

Anxiety is a reaction to something that has not happened. This is the fear of what can only happen. In fact, anxiety is only in our head and is completely irrational. Why is it important? Because dealing with anxiety is not calmness, but reality.

While all sorts of horrors happen in the disturbing imagination, in reality everything goes on as usual, and one of the best ways to turn off the constantly itching fear is to return to the present, to the current tasks.

For example, keep your head and hands busy with work or sports.

5. Quit smoking and drinking

When the body is already a mess, it is at least illogical to shatter the delicate balance with substances that affect the brain.

6. Learn relaxation techniques

Here the rule is "the more the better." Learn breathing exercises, look for relaxing yoga poses, try music or even drink chamomile tea or use lavender essential oil in the room. Everything in a row until you find several options that will help you.

Sometimes the feeling of anxiety ceases to be reasonable and literally takes us prisoner. And then we worry about everything: from the likelihood of a child's sudden cold to the onset of global warming ... the site is about how to get rid of bad thoughts and drive away the feeling of constant anxiety.

"Hello. I ask you for help. I am practically in constant anxiety for my nine-year-old daughter. I am very afraid that something will suddenly happen to her."

Feelings of anxiety arise spontaneously in especially happy moments. Or after reading the next terrible news on the Internet (killed, stabbed, set on fire, etc.). Violence and aggression are the main topics of the media.

Knowing that thoughts are material, I just go crazy: I can't not think ... "

Fear or other strong emotions make the person jump to conclusions. Thus, we generalize completely unrelated facts, draw conclusions from isolated cases, and for some reason try on everything that happened somewhere and with someone in our lives.

An anxious person is inclined to worry about the most insignificant reason and see catastrophes and horrors in everything. To reduce anxiety, such a person comes up with various rituals.

For example, he checks 10 times whether the front door is closed, controls his loved ones, calling them every half hour, does not allow children to walk with their peers, presenting the terrible consequences of such communication ...

An anxious person is sure that the world is very dangerous and full of threats. He sees obstacles in everything and expects problems.

I must say that the media is very conducive to this perception, daily stuffing us with stories of the horrors taking place in the world.

So it turns out that anxious people live, constantly worrying about the future and trying to protect themselves and their loved ones from possible troubles. They spend a lot of energy, time and emotions on this.

Unfortunately, in most cases, these efforts lead to nervous disorders, depression (after all, a person thinks about bad things all the time) and irritation of loved ones. (after all, they are constantly monitored).

It turns out that life is hard for an anxious person from all sides. But despite this, he continues to worry, because he cannot do otherwise.

It depicts everything that happens around and has a meaning for us, everything that we take for granted or feel: this is our perception, what we call experience or the sum of ideas about reality.

The picture of the world is created from childhood and it describes in detail what is possible in this life for us and what is not.

The child's picture is created on the basis of the picture of the people around him - parents, friends, teachers, etc. And with this card he goes through life.

With the passage of time and the emergence of new experience, this map expands, but the whole paradox is that all subsequent events are perceived by a person from the point of view of previous experience, beyond which it is very difficult to go.

The world consists of thoughts and is in the head. Any picture of the world "comes to life" with frequent attention to it.

Scrolling horror films about yourself or your loved ones in your head is absolutely futile - the energy of fear can only aggravate the situation. What we think about, we most often meet in life.

By changing your thoughts, you begin to behave differently and achieve different results.

The fact that you have the power to create your experiences, and not just react to external circumstances or memories of the past, means that you have a wide choice, the ability to control your life and create your own future.

Therefore, a good way to get rid of anxiety is shift the focus of your attention to a positive side.

First, whenever possible eliminate bad news from your life.

Do not watch or read crime stories, reports of disasters and wars, because you yourself form a reason for fears, plunging into negativity.

Turn off the TV, skip articles on this topic. There is no benefit from this information, but your impressionability begins to paint terrible pictures.

Create a positive information field for yourself, concentrate on the positive side of life.

Crossing out negativity from your life

1. Profitable exchange

4 ways to beat anxiety

The appearance of fear is largely ensured by a person's imagination, the ability to associate. When you are worried, your imagination paints pictures of a terrible future.

Pictures can be huge and stand in front of your eyes all the time. But what if an unpleasant picture is replaced by a pleasant one?

Imagine a situation that brings up fond memories in you. By vividly visualizing this joyful experience, define how you feel.

Pay attention to your feelings again. Have they changed? Maybe they got stronger?

Now let your imagination drift away, become smaller, more schematic, weak, until it shrinks to almost the size of a postage stamp.

What are your feelings now? Once this is determined, return the image to its original position.

This is what happens to most people: when a positive experience approaches, positive feelings intensify, and when it recedes, they significantly weaken.

If you want to experience positive emotions more intensely, simply bring them closer to the eyes of the imagination.

But if you want the experiences to be less intense, you can move them away from you.

You can do the same with the state of anxiety, pushing unpleasant pictures far, far away or turning them into a barely noticeable point.

You can take temporary systems: what significance does this event have in 5 years? In two years? Tomorrow? Right now? In general, it all depends on the specific situation, and logic is optional here.

1. Affirmations

They are very helpful in regulating your emotional state. positive statements, called affirmations.

For example, as soon as you catch yourself on negative thoughts, immediately repeat the phrase "I and my loved ones are always and everywhere safe" - repeat as many times as necessary to calm down.

You can think of any phrases that are appropriate for your situation. The main thing is that they are positive in the present tense as well.

If something bothers you all the time, repeat the affirmations every day at any free moment - this is the only way you can achieve a positive effect.

By learning to manage your condition, you can not only get rid of anxiety, but also open your life to a whole rainbow of positive emotions, which, in turn, will attract a lot of pleasant situations into your life!

Ekaterina Gorshkova,
psychologist