Get rid of constant internal tension and anxiety. Panic, fear, anxiety, treatment

Do fear and anxiety happen without a reason? Yes, and in this case you need to contact a psychiatrist or psychotherapist, because with a high degree of probability the person suffers from causeless fear and anxiety because he has anxiety neurosis. This is a mental disorder that occurs after severe short-term stress or prolonged emotional overstrain. There are two main signs: constant severe anxiety and autonomic disorders body - palpitations, feeling of lack of air, dizziness, nausea, upset stool. A provoking or background factor can be attractions and desires that in real life are not fully realized and not realized: homosexual or sadistic tendencies, suppressed aggression, adrenaline needs. Over time, the cause of the initial fear is forgotten or repressed, and fear and anxiety acquire independent meaning.

Neurosis differs from psychosis in that neurosis always has the real reason, this 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. Neurosis is always recognized by a person, causing painful painful experiences and the desire to free himself from it. Psychosis changes a person’s personality so much that reality becomes unimportant for him, his whole life takes place in a world of painful experiences.

Success in treating mental illness and borderline disorders is often a matter of time. The result is always better if treatment is started earlier.

In order for anxiety neurosis to develop, in which feelings of fear and anxiety arise for no apparent reason, two factors must converge at one point:

• traumatic emotional event;
• insufficient psychological defense mechanism.

Psychological defense suffers if a person has a deep conflict, there is no way to get what he wants. Anxiety neurosis most often affects women between 18 and 40 years old, and this is understandable. A woman is always vulnerable because she is too dependent on society’s assessment. The most successful woman will always have weakness, for which ill-wishers may “bite” her. Problem children, free leisure, insufficient career, divorces and new novels, appearance - everything can serve as an impetus for development 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 their 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 produces new neurons from the prefrontal cortex to the amygdala. Histological examination revealed that the new neurons contained a peptide that enhances anxiety. New neurons restructure 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 the fact that the reaction to stress is delayed in time - the formation of stable anxiety and fear requires some period.

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

The international classifier does not have a category describing anxiety neurosis; instead, the section “designated as F41.1” is used. This section may be supplemented by F40.0 (Agoraphobia or fear of open space) and F43.22 (Mixed anxiety and depressive reaction due to adjustment disorder).

Symptoms

First and main feature– anxiety, which is constantly present, exhausts, changes the entire habitual way of life. Such anxiety must be constantly monitored, and this is not always possible. You need to think about illness if deep anxiety lasts for at least six months.

Anxiety consists of the following components:

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

The severity of anxiety is sometimes so strong that the phenomena of derealization and depersonalization are added. These are conditions in which the environment loses its colors and seems unreal, and one’s actions cannot be controlled. Fortunately, they are short-lived and pass quickly.

Vegetative somatic manifestations are like this:

In all cases of initial treatment, clinical examination to distinguish neurotic or reversible disorders from somatic or bodily diseases. In a properly equipped hospital this may 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. Medications can temporarily relieve anxiety and normalize sleep, but the leading role in this process belongs to psychotherapy.

Treatment begins with herbal preparations of complex action, to which it is impossible to become accustomed. The preferred drugs are those that simultaneously improve sleep, reduce irritability and alleviate anxiety. These are Persen-forte, Novopassit and Nervoflux, they have balanced composition and completely harmless. They contain herbal sedatives in different proportions: valerian, passionflower, motherwort, lemon balm, mint, lavender, hops, bitter orange.

A psychiatrist can prescribe medications from the following groups:

The doctor always prescribes these psychotropic drugs for neurosis with caution. Benzodiazepines are given in a short course, and they quickly become addictive. A pronounced effect from 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 inappropriate good improvement it won't give anymore.

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

If the functioning of internal organs is disrupted, drugs that affect the heart rate (beta blockers) and digestive system(antispasmodics).

Physiotherapy

It is always useful, especially techniques aimed at removing the muscle “shell”. Improving muscle condition, getting rid of muscle tension improves state of mind by biological mechanism feedback. Physiotherapeutic methods are good at eliminating vegetative manifestations.

Massage is useful, everything water procedures, electrosleep, darsonval, electrophoresis, low-frequency pulsed currents, sulfide baths, paraffin applications.

Psychotherapy

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

Good results are obtained from the use of cognitive behavioral therapy, which uses confrontation and desensitization techniques. In collaboration with a psychotherapist, the patient voices his deepest fears, dismantles them “piece by piece,” while being completely safe. In the process of training, destructive patterns of thinking and beliefs that are devoid of logic fade away.

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

In large medical institutions They use a variant of group psychotherapy called sociotherapy. This method is more about communication based on interests, obtaining joint impressions. The patient council can organize visits to concerts and exhibitions, excursions, during which personal fears and concerns are worked out.

Group psychotherapy allows you to communicate with people who have similar problems. During the discussion, patients reveal more than during direct communication with the doctor.

Methods that combine communication with a specialist and working with the body are successfully used. This is rebirthing or connected breathing, when there is no pause between inhalation and exhalation. Special breathing allows you to “bring to the surface” suppressed experiences.

The Hakomi Method reveals to the patient the meaning of his favorite poses and movements. Using strong emotions and appealing to the spontaneity that every person has, the specialist guides the patient to awareness of the problems.

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

All people experience anxiety from time to time. For example, you might feel nervous when you have a fight with a loved one or before taking an exam. Anxiety itself is not a very pleasant emotion, but it is completely normal.

Sometimes anxiety becomes persistent and uncontrollable. In situations where it interferes with everyday life, becomes permanent or excessively acute, the problem cannot be ignored. It’s worth contacting a specialist and figuring out what anxiety means in your case. Perhaps you need qualified help.

Anxiety disorders are one of the most common mental illnesses in modern society.

Anxiety disorders are one of the most common mental illnesses in modern society. Usually a person cannot understand what anxiety means that it is impossible to get rid of. The disease makes you feel scared and anxious for no apparent reason. If left untreated, it becomes a long-term problem and significantly reduces quality of life. At the same time, no matter what form of anxiety disorder the patient suffers from, an experienced specialist will always select therapy that will help cope with the disease.

What is anxiety like?

Common signs of anxiety disorders to look out for:

• Feelings of nervousness and uncontrollable anxiety that are inappropriate to the situation;
• Unreasonable panic, premonition of disaster or death;
• Increased vegetative activity nervous system: dizziness, sweating, trembling, rapid breathing, palpitations, pain in the heart, dry mouth, nausea, stool disorders;
• Sleep and appetite disorders;
• Problems with concentration, inability to distract from the object of concern;
• Emotionality, irritability;
• A strong, uncontrollable feeling of fear in relation to ordinary situations (phobia).

Anxiety, whatever it may be, always has character traits and the causes of occurrence. The concept of “anxiety disorder” is a general one and corresponds to several diagnoses, each of which has its own characteristics. It is important to distinguish one from the other in order to correctly diagnose and choose the correct treatment. Experience and high qualification will allow a specialist to do this without difficulty.

When to urgently seek help:

• When the condition interferes with work, relationships and other areas of life;
• If a person cannot control his fear or obsessive thoughts;
• If a person feels constantly depressed, has trouble sleeping and concentrating, uses large quantities alcohol to cope with anxiety;
• There are suicidal thoughts.

Symptoms of an anxiety disorder do not go away on their own. This serious problem, which, without specialized help, progresses over time. To avoid this and return to a full life without painful fears, you need to consult a specialist. The sooner the patient begins therapy, the faster and easier it will be to get results.

Anxiety is one of the individual psychological characteristics personality, manifested by a person’s increased tendency to worry, worry, and fear, which often does not have sufficient grounds. This state can also be characterized as an experience of discomfort, a premonition of some kind of threat. Anxiety disorder is usually classified as neurotic disorders, that is, to psychogenically caused pathological conditions, characterized by a varied clinical picture and the absence of personality disorders.

Anxiety can occur in people of any age, including young children, however, according to statistics, most often young women aged twenty to thirty suffer from anxiety disorder. And although from time to time, in certain situations, everyone can experience anxiety, we will talk about an anxiety disorder when this feeling becomes too strong and uncontrollable, which deprives a person of the ability to lead. normal life and carry out normal activities.

Exists whole line disorders whose symptoms include anxiety. This is phobic, post-traumatic stress or panic disorder. Normal anxiety is usually referred to as generalized anxiety disorder. Excessively acute feelings of anxiety cause a person to worry almost constantly, as well as experience various psychological and physical symptoms.

Reasons for development

The exact reasons that contribute to the development of increased anxiety are unknown to science. Some people experience anxiety without visible reasons, for others it becomes a consequence of experienced psychological trauma. It is believed that a genetic factor may also play a role here. Thus, in the presence of certain genes in the brain, a certain chemical imbalance occurs, which causes a state of mental tension and anxiety.

If we take into account psychological theory about the causes of anxiety disorder, then feelings of anxiety, as well as phobias, may initially arise as a conditioned reflex reaction to any irritating stimuli. Subsequently, a similar reaction begins to occur in the absence of such a stimulus. The biological theory suggests that anxiety is a consequence of certain biological anomalies, for example, with an increased level of production of neurotransmitters - conductors nerve impulses in the brain.

Increased anxiety can also be a consequence of insufficient physical activity and poor nutrition. It is known that to maintain physical and mental health the correct regimen, vitamins and microelements, as well as regular physical activity are required. Their absence negatively affects the entire human body and can cause anxiety disorders.

For some people, anxiety may be associated with a new, unfamiliar environment that seems dangerous, their own life experiences in which unpleasant events took place and psychological trauma, as well as character traits.

In addition, a mental state such as anxiety can accompany many somatic diseases. First of all, this includes any endocrine disorders, including hormonal disbalance in women during menopause. A sudden feeling of anxiety is sometimes a warning sign of a heart attack and may also indicate a drop in blood sugar levels. Mental illness is also very often accompanied by anxiety. In particular, anxiety is one of the symptoms of schizophrenia, various neuroses, alcoholism, etc.

Kinds

Among existing types anxiety disorder most often in medical practice adaptive and generalized anxiety disorder occurs. In the first case, a person experiences uncontrollable anxiety in combination with other negative emotions when adapting to any stressful situation. In generalized anxiety disorder, the feeling of anxiety persists permanently and can be directed to a variety of objects.

There are several types of anxiety, the most studied and most common of them are:

For some people, anxiety is a character trait when a state of mental tension is always present, regardless of specific circumstances. In other cases, anxiety becomes a kind of means of avoidance. conflict situations. Wherein emotional stress gradually accumulates and can lead to phobias.

For other people, anxiety becomes the other side of control. As a rule, a state of anxiety is characteristic of people striving for perfection, with increased emotional excitability, intolerance for mistakes, concerned about their own health.

In addition to the various types of anxiety, we can distinguish its main forms: open and closed. A person experiences open anxiety consciously, and this state can be acute and unregulated or compensated and controlled. Anxiety that is conscious and significant for a specific individual is called “instilled” or “cultivated.” In this case, anxiety acts as a kind of regulator of human activity.

Hidden anxiety disorder is much less common than open anxiety disorder. This kind of anxiety is varying degrees unconscious and can manifest itself in a person’s behavior, excessive external calm, etc. In psychology, this state is sometimes called “inadequate calm.”

Clinical picture

Anxiety, like any other mental state, can be expressed in various levels human organization. So, at the physiological level, anxiety can cause the following symptoms:

At the emotional-cognitive level, anxiety manifests itself in constant mental tension, a feeling of helplessness and insecurity, fear and anxiety, decreased concentration, irritability and intolerance, and the inability to concentrate on a specific task. These manifestations often cause people to avoid social interactions, look for reasons not to attend school or work, etc. As a result, the state of anxiety only intensifies, and the patient’s self-esteem also suffers. By concentrating too much on one's own shortcomings, a person may begin to feel self-loathing and avoid any interpersonal relationships and physical contacts. Loneliness and a feeling of “second-classness” inevitably lead to problems in professional activity.

If we consider the manifestations of anxiety at the behavioral level, they may consist of nervous, mindless walking around the room, rocking in a chair, banging with fingers on the table, fiddling with one’s own lock of hair or foreign objects. The habit of biting your nails can also be a sign of increased anxiety.

At anxiety disorders adaptation, a person may experience signs of panic disorder: sudden attacks of fear with the manifestation of somatic symptoms (shortness of breath, rapid heartbeat, etc.). With obsessive-compulsive disorder, obsessive anxious thoughts and ideas come to the fore in the clinical picture, forcing a person to constantly repeat the same actions.

Diagnostics

Diagnosis of anxiety should be made by a qualified psychiatrist based on the patient's symptoms, which should be observed over several weeks. As a rule, it is not difficult to identify an anxiety disorder, but difficulties may arise when determining its specific type, since many forms have the same clinical signs, but differ in the time and place of occurrence.

First of all, suspecting an anxiety disorder, the specialist pays attention to several important aspects. Firstly, the presence of signs of increased anxiety, which may include sleep disturbances, anxiety, phobias, etc. Secondly, the duration of the existing clinical picture. Thirdly, it is necessary to ensure that any symptoms present do not represent a reaction to stress, and are not related to pathological conditions and damage to internal organs and body systems.

Self diagnostic examination takes place in several stages and, in addition to a detailed interview with the patient, includes an assessment of his mental state, as well as somatic examination. Anxiety disorder must be distinguished from anxiety, which often accompanies alcohol addiction, since in this case something completely different is required medical intervention. Based on the results of the somatic examination, diseases of a somatic nature are also excluded.

As a rule, anxiety is a condition that can be corrected. The treatment method is selected by the doctor depending on the prevailing clinical picture and the suspected cause of the disorder. Most commonly used today drug therapy using drugs that affect the biological causes of anxiety and regulate the production of neurotransmitters in the brain, as well as psychotherapy aimed at the behavioral mechanisms of anxiety.

Almost everyone knows what anxiety and anxiety are. Such sensations are a signal from the human psyche, which indicate that there are changes in the systems of the human body, or in the environment around him. Anxiety ensures the mobilization of a person’s internal resources in case of danger. Therefore, in this state, muscle tension and trembling are often observed. Every body system is ready for extreme actions.

A person in a state of anxiety cannot concentrate and cannot sleep normally. He is tormented by bad premonitions, he is constantly afraid of something. Most often, this reaction occurs when stressful situations, or other diseases. This condition has physical signs. A person experiences headache, and painful sensation in the back and chest area. The heart rhythm may be disturbed. All these phenomena are observed against the background of general fatigue and malaise.

In a normal state of mind, an anxious state is necessary for a person, since it is required to withstand the dangers of the outside world. The brain begins to work more actively, allowing the body to prepare for certain actions. But if constant worry and anxiety are not controlled, they suppress a person and his everyday life is changing. Anxiety disorders often occur when a person is terrified of losing his job, or, conversely, he has to go through an interview with an employer to get the desired position.

To these are added various fears of a specific nature, perhaps obsessive-compulsive disorder, post-traumatic stress. Similar disorders appear in people starting from the age of fifteen. Anxiety and anxiety are chronic problem, and if they are not treated, then it is possible further development diseases.

Diseases accompanied by anxiety

Typically, people suffering elevated state anxiety, have psychological problems. But there are other diseases in which patients are subject to particular anxiety. This hypertonic disease . In this case, high-level anxiety behavior is observed. It should be noted that approximately half of patients diagnosed with hypertension suffer from psychopathological disorders of a neurotic level.

Experts identify such syndromes as anxiety, hypochondriacal, obsessive-phobic, depressive, and others. They are expressed in the fact that the patient is constantly in a restless state and fears for his health, and completely unreasonably. He believes that the doctors are not telling us something, and his situation is much more serious. A man constantly demands to be measured arterial pressure, asks for repeated research, seeks the possibility of treatment from psychics and healers.

How do you know if your anxiety is normal?

There are certain signs that indicate that it is time for you to see a doctor. The main ones are presented here.

1. A person subjectively believes that the feeling of anxiety is an obstacle to normal life, does not allow one to calmly go about one’s business, and interferes not only with work, professional activity, but also with a comfortable rest.
2. Anxiety can be regarded as moderate, but it lasts quite a long time, not days, but whole weeks.
3. Periodically, a wave of acute anxiety and anxiety rolls in, attacks are repeated with a certain stability, and ruin a person’s life.
4. There is a constant fear that something will definitely go wrong. Failure in exams, a reprimand at work, a cold, a car breakdown, the death of a sick aunt, and so on.
5. It can be difficult to concentrate on a specific thought, and it is very difficult.
6. There is tension in the muscles, the person becomes fussy and absent-minded, he is unable to relax and give himself rest.
7. Feeling dizzy, watching increased sweating, gastrointestinal tract disorders occur, and the mouth becomes dry.
8. Often, in an anxious state, a person becomes aggressive and everything irritates him. Fears and obsessive thoughts are possible. Some fall into deep depression.

As you can see, the list of signs is quite long. But if you think that you or someone close to you has at least two or three symptoms, this is already serious reason in order to go to the clinic and find out the doctor’s opinion. It may well turn out that these are signs of the onset of a disease such as neurosis.

How is high anxiety treated?

Traditional medicine using medicines copes with emotional disorders such as anxiety increased anxiety. The treatment is carried out by a psychotherapist, and an experienced one can also help medical psychologist. Typically, the course of treatment includes antidepressants and tranquilizers; what exactly to prescribe is decided by the specialist, since each case is individual. But it should be noted that psychotropic drugs provide only symptomatic treatment.

This means that the primary symptom becomes less intense, but the very cause of its occurrence remains. In this regard, in practice, relapses often occur, and the anxious state may return again, but slightly changed. For example, a person becomes susceptible obsessive fears or is constantly experiencing depression.

Exist medical centers who do not use medications in the treatment of such patients. Specialists use psychotherapeutic methods, which are also very effective in solving emotional problems, and provide full recovery patient. Anyway, best option treatment is prescribed by a qualified specialist. Doctors often use mixed methods, when they simultaneously use both medications and psychotherapeutic methods to restore a person’s mental health.

How to get rid of worry and anxiety on your own

To help himself, the patient, as prescribed by the attending physician, must reconsider his lifestyle. Usually in modern world Speed ​​decides a lot, and people try to get a huge amount of things done, not taking into account that the day has a limited number of hours. Therefore - one of important tasks is the need to adequately assess one’s own strengths, and Be sure to leave enough time for rest. Be sure to save at least one day off so that it fully lives up to its name - a day off.

Of great importance is also diet. When an anxious state is observed, harmful elements such as caffeine and nicotine should be avoided. Reducing the consumption of fatty and sweet foods will be beneficial.

You can achieve a more relaxed state by conducting sessions massage. Increased rubbing should be done in the neck and shoulder area. With a deep massage, the patient calms down, as excess tension, characteristic of a state of increased anxiety, is removed from the muscles.

Benefits l any kind of sport and physical exercise. You can simply go jogging, cycling and walking. It is advisable to do this at least every other day, for at least half an hour. You will feel that your mood and general condition are improving, and you will gain confidence in your own strengths and capabilities. Anxiety caused by stress gradually disappears.

It’s good if you have the opportunity to tell about your feelings to a person who will listen and understand you correctly. Besides the doctor, it could be close person, family member. Every day you should analyze all past events in which you took part. By telling an outside listener about this, you will put your thoughts and feelings in order.

You should reconsider your life priorities, and engage in so-called revaluation of values. Try to become more disciplined, do not act rashly, spontaneously. Often a person plunges into a state of anxiety when turmoil and confusion reign in his thoughts. In some cases, you should mentally go back and try to look at the situation from the outside, to evaluate the correctness of your behavior.

When doing things, make a list, starting with the most urgent. Don't multitask. This distracts attention and ultimately causes anxiety.

Almost everyone in life comes a moment when a person begins to worry, worry and worry. There are many such reasons and every day every inhabitant of planet Earth experiences a feeling of anxiety. Today we will talk about the psychology of fear and anxiety, and also look at ways to combat anxiety.

Personality anxiety

If personality anxiety is too high level and goes beyond normal condition, then this can lead to a disruption in the functioning of the body and the appearance of various diseases in the circulatory system, immune and endocrine. Anxiety, from which a person cannot overcome on his own, greatly affects indicators general condition 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 expression of emotions. When a person experiences this type of anxiety, they may experience: trembling, a feeling of danger and complete helplessness, uncertainty and fear.

When some unfavorable situation occurs, a person begins to gesticulate unusually, depressed and excited facial expressions appear, pupils dilate and blood pressure rises. A person remains in this state almost all the time, because personal anxiety is a certain character trait of an already established personality.

Of course, in the lives of each of us there are unplanned situations that throw us off balance and create a feeling of anxiety. But so that later the body does not suffer from higher level anxiety, you need to learn to control your emotions.

Symptoms of Anxiety

There are many symptoms that accompany anxiety, we will list the most common:

• reactions to severe stress;
• constant feeling lack of sleep;
• stomach problems;
• chills or paroxysmal sensations of heat;
• cardiopalmus;
• 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 known species anxiety that people often feel.

Panic disorder - most often accompanied by repeated panic attacks, fear or some discomfort may suddenly appear. Such emotional disorders, often accompanied by rapid heartbeat, shortness of breath, chest pain, increased sweating, fear of dying or going crazy.

Many people who experience anxiety suffer from such attacks. People with panic disorders they begin to avoid completely everything around them, they do not go to places where there is even a small chance of getting injured and being left alone.

Generalized feelings of anxiety are also widespread known disease, which is persistent and not limited to ordinary environmental circumstances. A person who suffers from this type of anxiety often experiences: worry 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, trying to protect the body from a possible unfavorable event. In this case, a vague feeling of anxiety and fear arises.

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 body’s response is quite real:

• increase cardiac output, number of heartbeats;
• increased breathing;
• sweating;
• nausea.

With a long course, these symptoms are joined by:

• sleep disturbance;
• decreased appetite;
• feeling of shortness of breath;
• apathy.

Psychosomatic disorders, depression, deterioration in quality of life, and personality disorders become their apogee.

The difference between anxiety and fear

Many people who are in an anxious state are aware of the above changes. But here is an understanding of anxiety itself, that is, the causes of the above physiological changes, is not available to everyone.

This is what distinguishes anxiety from fear. With fear, a person specifically and very accurately knows the reason. Fear begins immediately 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 quite natural process, capable of slowly and imperceptibly flowing into pathological. At the same time, there is no longer a threat, but there is anxiety, it is in no way connected with real events.

Examples from life

Anxiety can also be thought of as thoughts that unreasonably run ahead. That is, a person imagines himself in a place where he is not currently present.

For example, students during a lesson fall into this state when the teacher wants to start a survey and looks at the magazine.

The only question in this situation is “why?” Because the teacher is still in thought and doesn’t know who 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 in this case.

But you were unlucky, and it so happened that the teacher’s gaze fell on you on the list. A person who gets ahead of himself may become constrained and, in the worst case scenario, reach the point of loss of consciousness. But in fact, nothing has happened yet. The teacher didn't even ask the question. Again, “why?”

It is important to always ask yourself the sobering question “why?”

The teacher raised the student, but until he asked a question, there was no cause for alarm.

The teacher asked a question - there is no reason for alarm. In this case, you can try to answer it.

You didn’t answer, the teacher gave you a negative grade - there is no reason to worry. You need to think about how to correct an unsatisfactory grade. Because you can’t remove a bad mark from the journal, but you can get several positive points.

Let's consider another situation that everyone has been in - waiting for a bus. In addition, if you are late, then waiting becomes an unbearably draining task. But your worry 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 in the right direction. It is much easier to deal with it, because the genesis, that is, the origin and cause of fear, is clear.

When there are too many fears and anxieties, they seriously complicate the life of any person, preventing them from relaxing and focusing 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, you cannot completely get rid of fear and there is nothing wrong with that. Fear is necessary; a person needs this emotion to survive. In order to be a completely mentally healthy person, fear is necessary.

But make sure that fear does not literally tie you hand and foot. There are several steps to 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. There is no need to view your fear as an enemy; on the contrary, you need to treat it positively. Let this become your powerful weapon.

Explore your fear

Fear needs to be explored. You need to spend your internal energy 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 this differently, you need to find your own way that 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 within a person and will only worsen the feeling of anxiety and fear. 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 of 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, the fulfillment of which is prevented by excessive anxiety, and then begin to gradually implement this list. It won't be easy at first, but it's very useful training and, most importantly, incredibly effective.

Fears must be present in life, but 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 to cope with this.

12 tips to get rid of anxiety, fear and worry

Exercise stress

If you're feeling anxious or scared, do some physical activity. Work out with dumbbells, run, or do other physical exercises. During physical activity, the human body produces endorphin - the so-called joy hormone, which lifts the mood.

Drink less coffee

Caffeine is a powerful nervous system stimulant. In large quantities it can even healthy person turn into an irritated, nervous grumbler. Don't forget that caffeine is not only found in coffee. It is also found in chocolate, tea, Coca-Cola and a number of medicines.

Avoid annoying conversations

When you are tired or stressed, such as after a tiring day at work, avoid talking about topics that might make you anxious. Agree with your family members not to talk about problems after dinner. It is especially important to get rid of anxious thoughts before bed.

"White noise"

A white noise generator is great for healthy sleep. Buy such a device and enjoy quality sleep. After all, lack of sleep can provoke stress and simply makes a person tired and irritable.

Analysis of experiences

If you are worried about many different things and problems, make a list of these sources of anxiety. Attribute to each individual alarm possible consequences. When you clearly see that nothing very terrible threatens you, it will be easier for you to calm down. In addition, this will make it 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 trivial to you. After all, everything is learned by comparison.

Don't create unnecessary problems for yourself

Many people really like to get ahead of themselves and prematurely draw conclusions about the bad outcome of certain events, phenomena, and so on.

Solve problems as they arise. The fact that you worry about what may happen in the future or not happen at all will not change the end result.

You will only irritate yourself with such thoughts. If you are suddenly worried about something that might happen, ask yourself two questions: how likely is it that it will happen, and how, if at all, can you influence the course of events. If you have no control over what's coming, just don't worry. It's stupid to be afraid of the inevitable.

Introspection

When something worries you, try to remember similar situations in the past. Think about how you behaved similar situations, how much we were able to 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

You need to know the enemy by sight. Analyze all your fears and anxieties down to the smallest detail, study the likelihood of a problem occurring or specific situation, think about how you can avoid the problem and how to resolve it. In the course of such an analysis, you will not only be seriously prepared to face the problem, but you will also find out that the likelihood that something you fear will happen to you is not at all high. Based on specific data or numbers, you will realize that you are simply fooling yourself.

Eastern wisdom

Take up mastering one of the Eastern techniques of relaxation, meditation or yoga. These practices significantly contribute to complete relaxation, both physically and mentally. Also, during exercise, endorphin, already known to us, is produced. Practice with an instructor, or master 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 your 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 combination with positive emotions (a desired move or the birth of a child).

Futurophobia is an 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. The person’s internal state then worsens, and the fear itself returns with renewed vigor.

At its core, fear of the future is fear of the unknown. A person does not know what could happen tomorrow, or what to do in a given situation. Because of this, the feeling of security is reduced to a critical point, replacing it constant anxiety. At this moment, fear of the future appears.

How to overcome fear of the future?

Specialists have developed a strategic plan that contains techniques for increasing and replenishing strength for psychological stability, individual confidence in one’s own capabilities, 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 associated with. Here it is very important to remember when anxious thoughts first began to occur and whether they were based on a real danger or a subjective one. The more accurately you determine the form of fear, the easier it will be to analyze all the facts that should be written down daily.

At this stage, it is good to visualize the fear in some way, even if it is a drawing of an abstract shape or with some name. This method allows you to throw out all your worries, and possibly your fears.

Also, it is very important not to discuss the emotions themselves. They can be expressed as own feeling. This will help relieve general tension in a situation where fear manifests itself to others. A frank conversation about your fears will help you unite in resolving this issue. It is best to create a social circle in which you can feed on positive energy.

Find a solution

The next thing to do is to list and write down a step-by-step solution with the sequential execution of certain actions. This process requires determination and willpower, which is very important for removing the paralyzing and numbing influence that causes a person to fear the future.

In the case when fear has haunted 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 life full life, it is better to consult a specialist (psychotherapist) who will prescribe medication.

How to get rid of anxiety and relax: 13 “grounding” exercises

Grounding exercises are designed to restore contact with the present - here and now. The main goal is to connect your mind and body together and make them work together.

These exercises are useful in many situations when you feel:

• overloaded;
• suppressed by difficult memories, thoughts and feelings;
• are captivated by strong emotions;
• experiencing stress, anxiety or anger;
• suffer from painful memories;
• You wake up from nightmares with your heart pounding.

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 breathing, each inhalation and exhalation. Count to yourself the number of exhalations.

#3 - Feel it

Splash some water on your face. Notice how you felt. Feel the touch of the towel you used to wipe your face. Take a sip 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, note all familiar objects and name them. Touch the bed where you are lying, feel the coolness of the air, name any sounds you hear.

#5 - Clothes

Feel the clothes on your body. Notice whether your arms and legs are covered or exposed, and pay attention to how your clothes feel as you move in them. Notice how your feet feel in your socks or shoes.

#6 - Gravity

If you are sitting, touch the chair below you and feel the weight of your body and legs touching the surface and floor. Notice how much pressure your body, arms, and legs place 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 with your head, notice how each part of your body feels, then work your way 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 move your attention from nearby sounds to those coming from a distance. Look around and notice 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 sensation in your palms.

#9 - Temperature

When you go outside, pay attention to the air temperature. How different (or similar) is it to the temperature in the room 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 into something that has an interesting or unusual texture.

#12 - Music

Listen to a piece of instrumental music. Give it your full attention.

No. 13 - Garden

If you have a garden or houseplants, spend some time with them. Plants, and even soil itself, can be a great grounding agent - a cure for anxiety and restlessness.

Treatment

If the above methods do not work, you should contact specialists who will provide competent therapy and prescribe a course of treatment. The main thing is not to start this process, that is, follow the principle “the sooner the better.”