The feeling of anxiety is a genetically inherent feature of a person: a new activity, changes in personal life, changes in work, in the family, and more, should cause slight anxiety.
The expression “only a fool is not afraid” has lost its relevance in our time, because for many, panic anxiety appears from scratch, then a person simply winds himself up, and far-fetched fears increase like a snowball.
With the accelerating pace of life, the constant feeling of anxiety, restlessness and the inability to relax have become habitual conditions.
Neurosis, according to the classical Russian taxonomy, is part of anxiety disorders, this is a human condition that is caused by prolonged depression, hard experience, constant anxiety, and against the background of all this, vegetative disorders appear in the human body.
It is important to understand that neurosis can also occur against the background of the inability to relax, workaholics become its “target” in the first place.
It's okay, I'm just worried and a little scared
One of the previous stages of the emergence of neurosis may be the unreasonable occurrence of anxiety and anxiety. Feeling of anxiety is a tendency to experience any situation, constant anxiety.
Depending on the character of the person, his temperament and sensitivity to stressful situations this condition can manifest itself in different ways. But it is important to note that unreasonable, anxiety and anxiety, as a pre-stage of neurosis, most often manifest themselves in tandem with stress and depression.
Anxiety, as a natural feeling of a situation, not in a hyper form, is beneficial to a person. In most cases, this state helps to adapt to new circumstances. A person, feeling anxiety and worrying about the outcome of a given situation, prepares as much as possible, finds the most appropriate solutions and solves problems. 
But, as soon as this form becomes permanent, chronic, problems begin in a person's life. Everyday existence turns into hard labor, because everything, even the little things, is frightening.
In the future, this leads to neurosis, and sometimes to a phobia, develops (GAD).
There is no clear boundary for the transition from one state to another; it is impossible to predict when and how anxiety and fear will turn into a neurosis, and that, in turn, into an anxiety disorder.
But there are certain symptoms of anxiety that appear all the time without any significant reason:
- sweating;
- hot flashes, chills, trembling in the body, in certain parts of the body, numbness, strong muscle tone;
- chest pain, burning in the stomach (abdominal distress);
- , fears (death, insanity, murder, loss of control);
- irritability, a person is constantly "on edge", nervousness;
- sleep disturbance;
- any joke can cause fear or aggressiveness.
Anxiety neurosis - the first steps to insanity
anxiety neurosis in different people It can manifest itself in different ways, but there are main symptoms, features of the manifestation of this condition:
But it should be noted that neurosis can manifest itself both explicitly in a person and hidden. It is not uncommon for a trauma or a situation preceding a neurotic failure to occur a long time ago, and the very fact of the appearance of an anxiety disorder has just formed. The nature of the disease itself and its form depends on the surrounding factors and the personality of the person.
GAD - fear of everything, always and everywhere
There is such a thing as (GAD) - this is one of the forms of anxiety disorders, with one caveat - the duration of this kind of disorder is measured in years, and applies to absolutely all spheres of human life.
It can be concluded that it is precisely such a monotonous state of "I'm afraid of everything, I'm afraid always and constantly" that leads to a difficult, painful life.
Even ordinary cleaning in the house, done not on schedule, upsets a person, going to the store for the right thing that was not there, calling a child who did not answer on time, but in his thoughts “stolen, killed”, and many more reasons why there is no need to worry, but there is anxiety.
And it's all Generalized Anxiety Disorder (also sometimes called phobic anxiety disorder).
And then there's depression...
Medicines for fear and anxiety - a double-edged sword
Sometimes the use of drugs is practiced - these are antidepressants, sedatives, beta-blockers. But it is important to understand that medications will not cure anxiety disorders, nor will they be a panacea for mental disorders. 
The purpose of the drug method is completely different, the drugs help to keep oneself under control, help to endure the severity of the situation more easily.
And they are not prescribed in 100% of cases, the psychotherapist looks at the course of the disorder, at the degree and severity, and already determines whether there is a need for such medications or not.
In advanced cases, strong and fast-acting drugs are prescribed to obtain a speedy effect in order to relieve an anxiety attack.
The combination of the two methods gives results much faster. It is important to consider that a person should not be left alone: the family, his relatives can provide indispensable support and thus push him to recovery.
How to deal with anxiety and worry - video tips:
Emergency - what to do?
In emergency cases, an attack of panic and anxiety is removed with medication, and also only by a specialist, if he is not at the moment of the peak of the attack, it is important to first call medical care and then do your best not to worsen the situation.
But this does not mean that you have to run around and shout "help, help." Not! All appearances need to show calmness, if there is a possibility that a person may injure, leave immediately.
If not, try to also speak in a calm voice, support the person with the phrases “I believe in you. We are together, we can do it." Avoid the phrases “I feel it too”, anxiety and panic are individual feelings, all people feel them differently.
Don't make it worse
Most often, if a person applied at an early stage of the development of the disorder, doctors recommend several simple preventive measures after stopping the situation:
It is important to note that doctors and specialists use compulsory rehabilitation only in very severe cases. Treatment in the early stages, when almost all people say to themselves "it will pass by itself", is much faster and better.
Only the person himself can come and say “I need help”, no one can force him. That is why it is worth thinking about your health, not letting everything take its course and consulting a specialist.
The good news for those who struggle to cope with daily stress at home and at work is that there are affordable ways to get rid of constant worry and anxiety. As a first aid, the author of a new book on stress advises using simple acupressure exercises. It is also in our power to change our reaction to stress, for this we need to understand the work of the adrenal glands.
Any stresses that we attribute to our emotional state - such as anxiety, low self-esteem, or a violent reaction - are actually related to our physiology. These so-called "false feelings" are due to a deficiency in the brain chemical reaction able to maintain resistance to stress. However, such conditions can be quickly corrected by changing your physiology.
I asked Harvard University integrative medicine specialist Sarah Gottfried, MD, how to stop feeling like a failure when you can't live every moment of your life like you're a superhero. She suggested a new mantra: "These are my adrenals, they are not me." According to Gottfried, we should stop blaming ourselves and trying to jump above our heads, and instead we should "think about our biology."
Stress and the adrenal glands: how does it work?
Up to 70% of people who report stress actually suffer from some degree of adrenal imbalance (organs that produce hormones that are responsible for your response to stress). Under conditions of chronic stress, our body goes through three stages, which are characterized by varying degrees imbalance of the adrenal glands and ultimately their depletion.
At the first stage we accumulate additional energy to cope with stressors. After the first release of adrenaline, the adrenal glands begin to secrete cortisol, which initially - and in small quantities - is our source of strength and endurance. In the right amount, cortisol helps metabolize food, fight allergies, and reduce inflammation.
But if the state of overexcitation does not stop, the adrenal glands begin to secrete too much adrenaline and cortisol, replacing our neurotransmitters that are responsible for good mood, namely serotonin (source of self-confidence and optimism) and dopamine (source of pleasure). When cortisol circulates chronically in the body, it begins to stimulate inflammatory responses and can cause the diseases it was originally supposed to protect against. Accordingly, signs of disease or infection appear.
We no longer experience the "euphoria" associated with the release of adrenaline; instead of this bad mood or even. Too much or too little cortisol can lead to a lack of focus and a feeling of being overwhelmed. We resort to the help of external stimulants - caffeine, salty or sweet foods. We exhaust ourselves even more by playing sports, or, conversely, stop all physical activity. We begin to feel chronic fatigue and irritation.
At the last stage Adrenal imbalance causes these organs to be so damaged that they are no longer able to produce enough stress hormones. Every minor problem now seems like a global catastrophe. From now on, for example, when your son pours milk or the head gives you a disapproving look, it is truly the end of the world for you.
Adrenal Fatigue: How to Avoid?
We all experience this condition from time to time. But if this is a habitual way of life for you, perhaps your body is at risk of adrenal exhaustion. “A diet high in sugar and low in protein provokes stress responses, although we don’t realize it,” says bestselling author and nutritionist Julia Ross. Ironically, more than 70% of people eat the most junk food just to get rid of emotional stress. We should all get our stress hormones checked to know exactly where on the spectrum of adrenal depletion each of us is right now.
Instead of fighting your way through the thorns of stress or anxiety (and then beating yourself up for it), it's worth learning as much as you can about your physiology. You can do a saliva test with a test sold at a pharmacy, or take a blood test at any health care facility that will help you interpret the results. Then, using the drugs prescribed for you, you can restore the normal level of hormones in the adrenal glands.
Many experts recommend starting with nutrition - making the necessary changes in the diet and watching for improvements. Start with small but consistent dietary changes (such as a diet high in protein and gluten-free vegetables), take natural vitamins and supplements (more B vitamins and omega-3 rich fish oil, for example), and try natural herbs (such as rhodiola for concentration and balance; chamomile or passionflower to stimulate the “calming” parts of your brain).
And now I want to reveal to you a few secret tricks with which you can instantly increase your self-confidence and reduce anxiety.
4 quick ways to get rid of anxiety
One of the components of high stress resistance is the ability to pull yourself together and remain calm and confident, no matter what happens around you. You can do this with the following exercises.
What is the use of exercises according to the method of acupressure, that is, pressure on biologically active points on hands? Many nerve endings are concentrated at the fingertips. Folding the fingers into various combinations and holding them in this position for a specific time exerts healing pressure on certain nerve endings. These hand and finger positions can stimulate various qualities (for example, fearlessness, confidence, a sense of power and peace) in the person doing this exercise, and can have a healing effect if various problems with health.
In fact, you have the key to the internal first aid kit.
Exercise 1: Panic Turn Off Point
If you, like many other people, are nervous about public speaking, use the next acupressure point, which I call the "off point".
Hand position: touch the “knuckle” of the middle (third) finger with your thumb. Then move your thumb toward your palm until you feel a "soft" indentation or small dimple. The pressure should be moderate. By pressing this point, you help regulate pressure and reduce anxiety.
Exercise 2: Confidence Point
To stimulate a state of confidence, try tapping on the “confidence point.” By pressing this point, you send a signal that reduces internal emotional stress, stimulating a state of calm. Place your hands in the appropriate position for at least 30 seconds before a speech, presentation, or any other time you need a boost of confidence.
Hand position: place the thumb of either hand on the side of the index finger between the first and second knuckles. Apply light to moderate pressure.
Exercise 3: Breathing Technique to Release Fear
You can teach your body to let go of fear. Energetic exhalations stimulate the PNS, contributing to calmness. I used this claustrophobic breathing technique to make it easier for me to live in New York, where crowded subways and elevators are an integral part of life.
Breathing technique: take vigorous breaths in through your nose and out through your mouth, concentrating on each inhalation and exhalation. As you exhale, forcefully throw your hands forward, as if you are pushing something away from you that you do not like. Then, as you inhale, return your arms to your chest in a straight line, elbows pressed to your sides. Exhale sharply through your mouth, throwing your arms out again. Repeat one more time.
Hand position: join the tips of your thumb and forefinger and raise your hands in front of your chest, palms away from you.
Duration: start by doing this exercise for one minute, gradually work up to three minutes. When doing the exercise for the first time, you may feel slightly dizzy - just stop if you feel discomfort.
Exercise 4: Hand positioning to stimulate the search for solutions
To effectively solve problems, you must be confident in your abilities and listen to your intuition. The following hand position can be used to activate the brain center for problem solving. This position helps to focus attention on the point on the forehead, which corresponds to the approximate location of your epiphysis and is located at the intersection of the left and right hemispheres. This point is access to the “general brain thinking”. In some spiritual and physical traditions of yoga, it is considered the "third eye" - the intersection of intuition and wisdom.
Hand position: connect the tip of your thumb right hand with the tips of the second (index) and third (middle) fingers. Place the "top" of this triangle about 2.5 cm from the point on the forehead, which is about 2.5 cm above the point directly between the eyes. At the same time, in the same way, connect the tip of the thumb of the left hand with the tips of the second (index) and third (middle) fingers. Place the "top" of this triangle at a distance of about 2.5 cm from the point on the forehead that will correspond to your "intuition".
Discussion
My daughter changed schools in her teens - this is a big problem. New staff, new teachers. There was excitement, poor sleep, absent-mindedness. They began to drink glycine forte at night, 1 tablet. The result was not long in coming. I made new friends and my studies improved.
16.10.2018 21:07:32, Elizaveta SimonovaI'm always in a good mood :)
I hope it helps me
Comment on the article "Stress, anxiety, panic: how to get rid of it? 4 fast way"
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How to get rid of feelings of anxiety? This is a very exciting and very popular question among people of different generations. Especially frequent is the request that people have a feeling of anxiety for no reason and they do not know how to get rid of it. Fear that cannot be explained, tension, anxiety, unreasonable anxiety - from time to time, many people experience. Unreasonable anxiety can be interpreted as a consequence of chronic fatigue, constant stress, recent or progressive diseases.
A person is often confused by what overtook him for no reason, he does not understand how to get rid of anxiety, but a long experience can lead to serious personality disorders.
Anxiety is not always a pathological mental state. A person in his life may encounter the experience of anxiety quite often. The pathological causeless state arises independently of external stimuli and is not caused by real problems, but appears on its own.
A feeling of anxiety can overwhelm a person when he gives complete freedom to his own, which in most cases paints extremely terrible pictures. In an anxious state, a person feels his own helplessness, emotional and physical exhaustion, in connection with which his health may be shaken and he will fall ill.
How to get rid of feelings of anxiety and restlessness inside
Most people know an unpleasant feeling, the symptoms of which are, severe sweating, obsessive thoughts, a sense of abstract danger, which, it seems, haunts and lurks at every corner. Approximately 97% of adults succumb to periodic bouts of anxiety and restlessness inside. Sometimes a feeling of real anxiety does some good, forcing a person to act in a certain way, mobilize his forces and anticipate possible events.
The state of anxiety is characterized by hard-to-define feelings that have a negative connotation, accompanied by the expectation of trouble, a sense of uncertainty and insecurity. The feeling of anxiety is quite exhausting, taking away strength and energy, devouring optimism and joy, interfering with a positive attitude towards life and enjoying it.
How to get rid of feelings of anxiety and anxiety inside? Psychology will help to understand, using certain methods.
How to say affirmations. An affirmation is a short optimistic statement that does not contain a single word with a “not” particle. Affirmations, on the one hand, direct a person’s thinking in a positive direction, and on the other hand, they soothe well. Each affirmation must be repeated for 21 days, after which time the affirmation will be able to gain a foothold as a good habit. The affirmation method is a means of getting rid of feelings of anxiety and restlessness inside, it helps even more if a person is clearly aware of the cause of his anxiety and, starting from it, can create an affirmation.
According to the observations of psychologists, even when a person does not believe in the power of statements, then after regular repetition, his brain begins to perceive the incoming information and adapt to it, thus forcing him to act in a certain way.
The person himself does not understand how it happened that the spoken statement is transformed into a life principle and changes the attitude to the situation. Thanks to this technique, you can redirect attention, and wait for the feeling of anxiety to decrease. The affirmation technique will be more effective in overcoming feelings of anxiety and restlessness if it is combined with the breathing technique.
You can focus on something positive, such as reading educational literature or watching motivational videos. You can daydream or occupy your thoughts with an interesting activity, mentally create a barrier for the penetration of disturbing thoughts into your head.
The next method to solve how to get rid of the constant feeling of anxiety is quality rest. Many people are preoccupied with their material condition, but do not think at all that they need to rest and relax from time to time. The lack of quality rest leads to the fact that the physical and mental health of a person is deteriorating. Due to the daily hustle and bustle, tension and stress accumulate, which lead to an inexplicable feeling of anxiety.
You just need to set aside one day a week for relaxation, visit the sauna, go to nature, meet friends, go to the theater and so on. If there is no way to go somewhere out of town, then you can do your favorite sport, take a walk before going to bed, sleep well, eat right. Such actions will affect the improvement of well-being.
How to get rid of feelings of anxiety? Psychology in this regard believes that first you need to establish the source of anxiety. Often a feeling of anxiety and anxiety arises from the fact that a lot of small things that need to be done on time are piled on a person at the same time. If you consider all these cases separately and plan your daily list of activities, then everything will appear much easier than it seems. Many problems from another angle will seem even insignificant. Therefore, the application of this method will make a person more calm and balanced.
Without unnecessary delay, you need to get rid of small but unpleasant problems. The main thing is not to lead to the fact that they accumulate. It is necessary to develop the habit of solving urgent matters in a timely manner, for example, such everyday things as rent, a visit to the doctor, the delivery of a thesis, and so on.
In order to understand how to get rid of the constant feeling of anxiety and anxiety inside, you need to want to change something in your life. If there is a problem that long time seems unsolvable, you can try to look at it from a different point of view. There are sources of anxiety and feelings of anxiety that cannot leave a person alone for a while. For example, it is impossible to simultaneously solve financial problems, buy a car, pull a friend out of trouble, settle family problems. But, if you look at everything a little differently, then there will be more opportunities to cope with stress.
Everything possible must be done to improve the situation. Sometimes even talking to other people helps reduce anxiety and clarify the situation. For example, a financial advisor can help you deal with financial problems, a psychologist will help in family matters.
Between thinking about the main problems, you need to set aside time for distracting activities (walking, playing sports, watching a movie). The main thing is not to forget that the problems that need to be solved remain in the first place, and you should keep your distractions under control so that they do not provoke difficulties with a lack of time.
Another method for determining how to get rid of constant feelings of anxiety and worry is mind training. It has been proven by many that meditation helps to calm the mind and overcome feelings of anxiety. Regular practice improves mental health. For those who are just starting to practice, it is advisable to enroll in courses in order to properly master the execution technique.
During meditation, you can think about an exciting problem. To do this, you need to focus on it, spend about five or ten minutes thinking about it, but during the day do not think about it anymore.
People who share their anxious thoughts and feelings with others feel much better than those who keep everything to themselves. Sometimes the people with whom a problem is being discussed can offer ideas on how to deal with it. Of course, first of all, the problem should be discussed with the closest people, with a loved one, parents, other relatives. And only not if these people are the source of the same anxiety and anxiety.
If there are no such people in the environment who could be trusted, then you can use the services of a psychologist. A psychologist is the most unbiased listener who will also help to deal with the problem.
To get rid of the feeling of anxiety and anxiety inside, you need to change your lifestyle in general, in particular the diet. There are a number of foods that cause anxiety and anxiety. The first one is sugar. A sharp rise in blood sugar causes a feeling of anxiety.
It is advisable to reduce coffee consumption to one cup a day or stop drinking altogether. Caffeine is a very strong stimulant for nervous system Therefore, coffee drunk in the morning sometimes causes not so much wakefulness as a feeling of anxiety.
To reduce the feeling of anxiety, it is necessary to limit the use of alcohol, or refuse it altogether. Many mistakenly assume that alcohol helps to get rid of feelings of anxiety. However, alcohol, after a short-term relaxation, causes a feeling of anxiety, and problems with the digestive and cardiovascular systems can be added to this.
Meals should contain foods that have elements that induce good mood: blueberries, acai berries, bananas, nuts, dark chocolate and other foods high in antioxidants, potassium and magnesium. It is important that the diet contains plenty of fruits, vegetables, whole grains, and lean meats.
Sports can help reduce feelings of anxiety. People who exercise regularly are much less likely to experience feelings of anxiety and anxiety. Physical activity improves blood circulation by increasing the level of endorphins (hormones that bring joy).
Each person can choose the right workout for themselves. As a cardio workout, it can be: cycling, running, brisk walking or swimming. To maintain muscle tone, you need to exercise with dumbbells. Strengthening exercises are yoga, fitness and Pilates.
Changes to the room or workplace are also beneficial in reducing anxiety and anxiety. Very often, anxiety develops under the influence of the environment, exactly the place in which a person spends the most time. The room should create a mood. To do this, you need to get rid of the clutter, spread out the books, throw out the garbage, put everything in its place and try to maintain order at all times.
To freshen up the room, you can make a small repair: hang wallpaper, rearrange furniture, buy new bed linen.
Feelings of anxiety and restlessness can be released through travel, opening up to new experiences and expanding. We are not even talking about large-scale travel here, you can just leave the city on the weekends, or even go to the other end of the city. New experiences, smells and sounds stimulate brain processes and change mood for the better.
In order to get rid of the haunting feeling of anxiety, you can try to use medicinal sedatives. It is best if these products are of natural origin. Soothing properties have: chamomile flowers, valerian, kava-kava root. If these remedies do not help to cope with feelings of anxiety and anxiety, then you need to consult a doctor about stronger medications.
How to get rid of feelings of anxiety and fear
If a person regularly feels a sense of anxiety and fear, if these feelings, due to too much duration, become a habitual state and prevent a person from being a full-fledged individual, then in this case it is important not to delay, but to contact a specialist.
Symptoms that go to the doctor: an attack, a feeling of fear, rapid breathing, dizziness, pressure surges. The doctor may prescribe a course of medication. But the effect will be faster if, along with medications, a person undergoes a course of psychotherapy. Treatment with drugs alone is inappropriate because, unlike clients on two treatments, they relapse more frequently.
How to get rid of the constant feeling of anxiety and fear tell the following ways.
To get rid of feelings of anxiety and fear, you need to make a lot of effort. As you know, fear and anxiety arise at a certain time and the reason for this is some very impressive event. Since a person was not born with fear, but he appeared later, it means that you can get rid of it.
The surest way would be to visit a psychologist. It will help you find the root of feelings of anxiety and fear, help you figure out what provoked these feelings. A specialist will help a person to understand and "process" his experiences, to develop an effective strategy of behavior.
If visiting a psychologist is problematic, then other methods can be used.
It is very important to learn how to correctly assess the reality of the event. To do this, you need to stop for a second, collect your thoughts, and ask yourself questions: “How much does this situation really threaten my health and life now?”, “Can there be something worse in life than this?”, “Are there people in the world who could survive this?" and the like. It has been proven that by answering such questions to himself, a person who at first considered the situation catastrophic becomes self-confident and comes to an understanding that everything is not as scary as he thought.
Anxiety or fear must be dealt with immediately, not allowed to develop, not to allow unnecessary, obsessive thoughts into your head that will “swallow” consciousness until a person goes crazy. To prevent this, you can use a breathing technique: take deep breaths through your nose and long exhalations through your mouth. The brain is saturated with oxygen, the vessels expand and consciousness returns.
Techniques are very effective in which a person opens up to his fear, he goes to meet it. A person who is set to get rid of fear and anxiety goes to meet him, even despite strong feelings of anxiety and anxiety. At the moment of the strongest experience, a person overcomes himself and relaxes, this fear will not disturb him anymore. This method is effective, but it is best to use it under the supervision of a psychologist who will accompany the individual, since, depending on the type of nervous system, each person reacts individually to concussive events. The main thing is to prevent the opposite effect. A person who does not have enough internal psychological resources can even more fall under the influence of fear and begin to experience unthinkable anxiety.
Exercise helps reduce anxiety. With the help of a drawing, you can free yourself from fear by depicting it on a piece of paper, and then tear it to pieces or burn it. Thus, fear spills out, the feeling of anxiety goes away and the person feels free.
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 sudden cold of a child to the onset global warming... the site is about how to get rid of bad thoughts and drive away the feeling of constant anxiety.
"Hello. Please help me. I am almost constantly worried about my nine-year-old daughter. I am very afraid that something will happen to her.
The feeling of anxiety arises 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: it’s impossible not to think ... "
Fear or other strong emotions cause a person to jump to conclusions. Thus, we generalize completely related facts, we draw conclusions from isolated cases, and for some reason we try on everything that happened somewhere and with someone in our life.
An anxious person tends to worry about the most insignificant thing 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 by calling them every half an hour, does not allow children to go out with their peers, imagining 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.
It must be said that the media contribute greatly to this perception, feeding us daily with stories about 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 breakdowns, depression (after all, a person thinks about the bad all the time) and irritation of loved ones. (after all, they are constantly monitored).
It turns out that an anxious person from all sides lives hard. But despite this, he continues to worry, because he cannot help it.
It depicts everything that happens around and matters to 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 picture of the child 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 the frequent direction of attention to it.
Scrolling horror stories 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 ample choice, the ability to manage your life and create your own future.
Therefore, a good way to get rid of anxiety - shift your focus in a positive direction.
First, if possible Eliminate bad news from your life.
Do not watch or read crime stories, reports of disasters and wars - after all, you yourself form a reason for fear, 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.
Eliminate negativity from your life
- Profitable exchange
4 Ways to Beat Anxiety
The appearance of fear is largely provided by the human imagination, the ability to associate. When you worry, the imagination paints pictures of a terrible future.
Pictures can be huge and always stand before your eyes. But what if an unpleasant picture is replaced by a pleasant one?
Imagine a situation that brings back fond memories for you. As you vividly visualize this joyful experience, determine how you feel.
Pay attention to your feelings again. Have they changed? Maybe they got stronger?
Now let the imagination drift away, become smaller, more sketchy, weaker, until it shrinks almost to the size of a postage stamp.
What are your feelings now? Having determined this, return the image to its original position.
For most people it goes like this: when a positive experience approaches, positive feelings increase, and when it moves away, they weaken significantly.
If you want to experience positive emotions more intensely, simply bring them closer to the eyes of your imagination.
But if you want the experience to be less intense, you can move it away from you.
You can do the same with a state of anxiety by pushing unpleasant pictures far, far away or turning them into a barely noticeable point.
You can take temporary systems: What is the significance of this event in 5 years? In two years? Tomorrow? Right now? In general, it all depends on the specific situation, and logic is not necessary here.
- affirmations
Helps to regulate your emotional state positive affirmations, 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 come up with any phrases that suit your situation. The main thing is that they be positive and in the present tense.
If something constantly bothers you, repeat affirmations every day in any free minute - 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
Almost everyone in life has a moment when a person begins to worry, worry and worry. There are many such reasons and every day every inhabitant of the planet Earth experiences a feeling of anxiety. Today we will talk about the psychology of fear and anxiety, and also look at ways to deal with anxiety.
Personal anxiety
If personal anxiety is too high and goes beyond the normal state, then this can lead to disruption in the body and the appearance of various diseases in the circulatory system, immune and endocrine. Anxiety, from which a person cannot get out on his own, greatly affects the indicators of the general condition of a person and his physical abilities.
Each person reacts differently to a given situation. Most often, a person already knows in advance what emotions he will experience if some event happens.
Excessive personal anxiety is a certain violation of the adequacy of the manifestation of emotions. When a person experiences this type of anxiety, he may begin to: tremble, a sense of danger and complete helplessness, insecurity and fear.
When some unfavorable situation occurs, a person begins to gesticulate unusually, an oppressed and excited facial expression appears, the pupils dilate and blood pressure rises. A person stays in this state almost all the time, because personal anxiety is a certain character trait of an already established personality.
Of course, in the life of each of us there are unplanned situations that unbalance and make us feel anxious. But in order for the body not to suffer from an increased level of anxiety later, it is necessary to learn how to control your emotions.
Anxiety symptoms
There are many symptoms that accompany anxiety, we list the most common:
- reactions to severe stress;
- constant feeling of lack of sleep;
- stomach problems;
- chills or paroxysmal sensations of heat;
- heart palpitations;
- feeling as if you are having a mental crisis;
- constant irritability;
- problems with concentration;
- constant feeling of panic.
There are some of the most common and well-known types of anxiety that people often experience.
Panic disorder - most often accompanied by recurring panic attacks, fear or some discomfort may suddenly appear. Such emotional disturbances are often accompanied by a rapid heartbeat, shortness of breath, chest pain, increased sweating, fear of dying or going insane.
Many people who experience anxiety suffer from such attacks. People with panic disorders begin to avoid absolutely everything around them, they do not go to places where there is even a small chance of getting injured and being left alone.
Generalized anxiety is also a well-known disease that is persistent and not limited to normal environmental circumstances. A person who suffers from this type of anxiety often experiences: anxiety about future failures, fidgetiness, inability to relax and tension, nervousness, sweating, dizziness and difficulty concentrating.
What is anxiety?
Anxiety is the activity of the subconscious mind, trying to protect the body from a possible unfortunate event. This creates a vague feeling of anxiety and fear.
The occurrence of this phenomenon is due to the fact that a person expects danger in various things. Associative reflexes arise in the brain with a possible source of threat. It is important that there may not be a threat, that is, a false association occurs, but the response of the body is quite real:
- increase in cardiac output, number of heartbeats;
- quickening of breathing;
- sweating;
- nausea.
With a long course, these symptoms are joined by:
- sleep disturbance;
- loss of appetite;
- feeling short of breath;
- apathy.
The apogee is psychosomatic disorders, depression, deterioration in the quality of life, personality disorders.
The difference between anxiety and fear
The above changes are realized by many people who are in an anxious state. But the understanding of anxiety itself, that is, the causes of the above physiological changes, is far from accessible to everyone.
This is the difference between anxiety and fear. With fear, a person specifically and very accurately knows the cause. Fear begins directly during danger and this is an understandable reaction, while anxiety is a deeper, incomprehensible phenomenon.
Adaptive and pathological anxiety
Adaptive anxiety appears as the body's response to possible changes. environment, for example, before important event(tests, interviews, first date ...). This is a completely natural process that can slowly and imperceptibly flow into a pathological one. At the same time, there is no longer a threat, but there is anxiety, it has nothing to do with real events.
Real life examples
Anxiety can also be seen as thoughts running ahead unreasonably. That is, a person imagines himself in the place where he is currently not.
For example, students during a couple fall into this state when the teacher wants to start a survey and looks into the magazine.
The only question in this situation is “why?”. Because while the teacher is in thought and does not know whom to ask. There are many options for the outcome of this situation. If you think logically, then such a phenomenon as anxiety is completely inappropriate in this case.
But here you are out of luck, and it so happened that the teacher's eyes fell on you on the list. A person who runs ahead can be shackled and, in the worst case scenario, reach a loss of consciousness. But in fact, nothing has happened yet. The teacher didn't even ask a question. Again, why?
It is important to always ask yourself the sobering question “why?”.
The student was raised by the teacher, but so far he did not ask a question - there is no reason for alarm.
The teacher asked a question - there is no cause for alarm. In this case, you can try to answer it.
You did not answer, the teacher gave you a negative mark - there is no reason for alarm. You need to think about how to fix an unsatisfactory grade. Because the deuce in the magazine can no longer be removed, but you can get a few positive points.
Consider another situation that everyone has been in - waiting for a bus. In addition, if you are late, then waiting becomes unbearably exhausting. But your concern will not speed up the bus, which is quite logical. Then why worry?
Fighting Anxiety
If you feel the symptoms listed above, then often ask yourself the question “why?”. This question will direct your thoughts to right direction. It is much easier to deal with it, because the genesis is clear, that is, the origin and cause of fear.
When there are too many fears and anxieties, they seriously complicate the life of any person, do not allow them to relax and focus on really important things, so you need to try to fight them. Everyone is concerned about the question of how to overcome fear forever. In fact, it is impossible to completely get rid of fear and there is nothing wrong with that. Fear is necessary, this emotion is necessary for a person to survive. In order to be a completely mentally healthy person, fear is necessary.
But here's to make sure that fear does not literally bind hands and feet. There are several steps towards managing your fears.
Non-judgmental attitude
The more attention a person pays to fighting fear, the more it paralyzes him. It is necessary to stop judging fear, because there is nothing good or bad in the fact that a person is afraid. You do not need to consider your fear as an enemy, on the contrary, you need to treat it positively. Let this be your powerful weapon.
Explore your fear
Fear needs to be explored. My internal energy you need to spend it wisely, with the help of this energy you can control your fear. Try to switch from fear to something else, each person will be able to do it differently, you need to find your own way, which will be most effective.
Practical training
Overcoming fear should not be the main goal, otherwise internal resistance will develop, which will interfere with all processes inside a person and will only aggravate the feeling of fear anxiety. In order to develop self-confidence, you need to make some effort. First, get out of your comfort zone. Before you start an active struggle, you need to ask yourself the question why all this is being done, why this struggle is needed and what it will lead to.
On a piece of paper, you need to make a list of all your desires, which it is precisely excessive anxiety that prevents you from realizing, and then begin to gradually realize this list. The first time will not be easy, but this is a very useful training and, most importantly, incredibly effective.
Fears must be in life, but at the same time they should not complicate this life too much. A person should be in a comfortable state and feel good, be able to control fears and prevent them. Anxiety should not be excessive, and you need to learn how to deal with it.
12 tips to get rid of anxiety, fear and worry
Exercise stress
If something worries you or you are frightened, engage in physical activity. Work out with dumbbells, run or do other physical exercises. During physical activity, endorphin is produced in the human body - the so-called hormone of joy, which uplifts the mood.
Drink less coffee
Caffeine is a powerful stimulant of the nervous system. In large quantities, it can even healthy person turn into an irritated, nervous grumbler. Keep in mind that caffeine isn't just found in coffee. It is also found in chocolate, tea, Coca-Cola and in a number of medicines.
Avoid annoying conversations
When you are tired or tense, such as after a tiring day at work, avoid talking about topics that can get you excited. Agree with your family members not to talk about problems after dinner. It is especially important to get rid of disturbing thoughts before going to bed.
"White noise"
The generator of "white noise" perfectly promotes a healthy sleep. Get this device and enjoy quality sleep. After all, lack of sleep can provoke stress and simply makes a person tired and irritable.
Experience analysis
If you have many different things and problems that worry you, make a list of those worries. Assign possible consequences to each individual alarm. When you clearly see that nothing very terrible threatens you, it will be easier for you to calm down. In addition, it will be easier for you to think through all the options for solving your problems.
Watch funny movies and laugh more. Laughter releases endorphins and helps relieve stress.
Looking at what terrible things can happen to people, your own problems will seem like nothing to you. After all, everything is known in comparison.
Don't create unnecessary problems for yourself
Many people are very fond of looking ahead and prematurely drawing conclusions about the bad outcome of certain events, phenomena, and so on.
Solve problems as they come. From the fact that you worry about what may happen in the future or not happen at all, the end result will not change.
You will only annoy yourself with such thoughts. If you are suddenly worried about something that might happen, ask yourself two questions: how likely is it to happen, and how can you, if you can in principle, influence the course of events. If you have no control over what's to come, don't just worry. Fearing the inevitable is stupid.
Introspection
When something worries you, try to remember similar situations in the past. Think about how you behaved similar situations how much they could influence the problem and how the problem was resolved. After such an analysis, you will come to the conclusion that nothing lasts forever, in this case the problem. Very often problems are solved even without our intervention.
Detail your fears
The enemy must be known by sight. Analyze all your fears and anxieties to the smallest detail, study the likelihood of a problem or a specific situation, think about how you can avoid the problem and how to solve it. In the course of such an analysis, you will not only be seriously prepared to face the problem, but also find out that the likelihood that something that you fear will happen to you is not at all great. Based on specific data or numbers, you will realize that you are simply winding yourself up.
Eastern wisdom
Take on the development of one of the Eastern methods of relaxation, meditation or yoga. These practices contribute significantly to complete relaxation, both physically and mentally. Also, during classes, the already known endorphin is produced. Work with an instructor, or learn one of the techniques yourself with the help of relevant literature or video lessons. It is recommended to cheer up in this way for 0.5-1 hour every day.
Share worries with a friend
Fear of the future (futurophobia)
Fear of the future is a constant feeling of anxiety in a person associated with upcoming events in his life. This fear appears under the influence of daily stressful situations in conjunction with positive emotions(desired move or birth of a child).
Futurophobia is the individual's endless doubt that he is able to overcome all the obstacles and problems that await him in life. Often a person begins to understand the groundlessness of this fear. However, more often it all comes down to the fact that he cannot find the origins of his doubts. After that, the internal state of a person worsens, and the fear itself returns with renewed vigor.
At its core, fear of the future is the fear of the unknown. A person does not know what can happen tomorrow, how to act in a given situation. Because of this, the feeling of security is reduced to a critical point, replacing it with constant anxiety. At this moment, the fear of the future appears.
How to overcome the fear of the future?
Specialists have developed a strategic plan that contains methods for increasing and replenishing the reserve of strength for psychological stability, self-confidence in one's own abilities, as well as for developing the ability to adequately respond to various events.
Analyze
Initially, you should analyze what situation causes fear and what it is connected with. Here it is very important to remember when disturbing thoughts first began to visit and whether they are based on a real danger or a subjective one. The more precisely the form of fear is determined, the easier it will be to analyze all the facts that should be recorded daily.
At this stage, it is good to visualize fear in some way, even if it is a drawing of an abstract form or with some kind of name. This method allows you to throw out all the experiences, and possibly fears.
Also, it is very important not to discuss the emotions themselves. They can be expressed as your own feeling. This will help relieve the general tension in a situation where fear manifests itself to others. Speaking frankly about your fears will help you come together in a solution. this issue. It is best to have a social circle in which you can feed on positive energy.
Find a Solution
The next thing to do is to list step by step solution with sequential execution of certain actions. This process requires determination and willpower, which is very important for removing the paralyzing and numbing influence that causes fear of the future in a person.
In the event that fear haunts a person for a very long time and he is unable to overcome his fears on his own, which prevents him from living a normal full life, it is better to contact a specialist (psychotherapist) who will prescribe medication.
How to get rid of anxiety and relax: 13 grounding exercises
Grounding exercises are designed to reconnect with the present, here and now. The main goal is to tie your mind and body together and make them work together.
These exercises are useful in many situations where you feel:
- overloaded;
- overwhelmed by difficult memories, thoughts and feelings;
- are in the grip of strong emotions;
- experiencing stress, anxiety, or anger;
- suffer from painful memories;
- wake up from nightmares with a pounding heart.
The exercises are based on using the senses - sight, hearing, taste, smell, touch - to connect the mind and body in the present moment. These are basic human feelings that remind us that we are here and now and we are safe. Use only those that you feel comfortable doing.
#1 - Remind yourself who you are
State your name. Say your age. Tell me where you are now. List what you did today. Describe what you will do next.
#2 - Breathing
Take 10 slow breaths. Focus your attention on your breath, each inhale and exhale. Count the number of exhalations to yourself.
#3 - Feel
Splash some water on your face. Note how you felt. Feel the touch of the towel you used to dry your face. Take a sip of cold water. Pick up a cold can of cola or lemonade. Feel the cold and wetness of the surface of the bottle. Pay attention to the bubbles and taste of the liquid you drink. Now take a large mug of hot tea in your hands and feel its warmth. Do not rush to drink tea, take small sips, savoring the taste of each.
#4 - Nightmare
If you wake up in the middle of the night from a nightmare, remind yourself who you are and where you are. Tell yourself what year it is and how old you are. Look around the room, mark all familiar objects and name them. Feel the bed where you are lying, feel the coolness of the air, name any sounds you hear.
No. 5 - Clothes
Feel the clothes on your body. Notice if your arms and legs are closed or open, and notice how your clothes feel when you move around in them. Notice how your feet feel in socks or shoes.
#6 - Gravity
If you are sitting, touch the chair below you and feel the weight of your body and feet touching the surface and floor. Notice how much pressure your body, arms, and legs put on the seat, floor, or table. If you are lying down, feel the contact between your head, body and legs as they touch the surface you are lying on. Starting at the head, notice how each part of your body feels, then move down to your feet and the soft or hard surface they rest on.
#7 - Stop and listen
Name all the noises you hear around you. Gradually shift your attention from nearby sounds to those that come from a distance. Look around and note everything that is directly in front of you, and then to the left and to the right. Name the characteristic features, details and features of large objects first, and then smaller ones.
#8 - Get up and walk around the room
Focus on every step you take. Stomp your feet and notice the sensations and sounds as your feet touch the ground. Clap your hands and rub your hands vigorously. Listen to the sound and feel in your palms.
#9 - Temperature
Going outside, pay attention to the air temperature. How different (or similar) is it from the room temperature you were just in?
No. 10 - See, hear, touch
Find five things you can see, five things you can hear, touch, taste, smell.
#11 - Dive
Dip your hands in something that has an interesting or unusual texture.
No. 12 - Music
Listen to an excerpt of instrumental music. Give it your full attention.
No. 13 - Garden
If you have a garden or houseplants, stay with them for a while. Plants, and even the soil itself, can be a great "grounding" cure for anxiety and worry.
Treatment
If the above methods did not work, it is worth contacting specialists who will conduct competent therapy and prescribe a course of treatment. The main thing is not to start this process, that is, be guided by the principle "the sooner the better."