How to get rid of worry and anxiety. Signs of anxiety

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 level and goes beyond normal state, then this can lead to a disruption in the functioning of the body and the appearance of various diseases in circulatory system, immune and endocrine. Anxiety, from which a person cannot get out on his own, greatly affects performance general condition man 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 cause anxiety. But so that later the body does not suffer from advanced level anxiety, you need to learn how to control your emotions.

Anxiety symptoms

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

reactions to severe stress;
constant feeling of 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 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 disorders are 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 disorder they begin to avoid absolutely everything around them, they do not go to those places where there is at least 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.

Emergence this phenomenon 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 organism is quite real:

increase in cardiac output, number of heartbeats;
quickening of breathing;
sweating;
nausea.

At long course These symptoms include:

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 the anxiety itself, that is, the reasons for the above physiological changes, is not available 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 an 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 this moment No.

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 in the 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 have 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. You need to spend your inner 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 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 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 exercise. 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 he 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 white noise generator is great for 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 in similar situations, how much you 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 what is 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. Practice 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 the 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. The internal state of a person then worsens, and the fear itself returns with new force.

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. As a result, the sense of security is reduced to 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 they are based on real danger or subjective. 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. A frank conversation about your fears will help unite in resolving 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, 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 fear of the future in a person.

In the case when fear haunts a person for a very long time and he is not able to overcome his fears on his own, which prevents him from living a normal life. 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 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 character traits, details and features first of large objects, and then of 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."

How to get rid of feelings of anxiety? This is a very exciting and very popular question among people. 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 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 know unpleasant feeling, the symptoms of which are, heavy sweating, obsessive thoughts, a sense of abstract danger, which, it seems, haunts and lurks at every corner. Approximately 97% of adults are amenable to periodic attacks feelings 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 this time the affirmation will be able to gain a foothold, as 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 life principle and change his 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 dream or occupy thoughts an interesting activity, mentally create a barrier to the penetration of disturbing thoughts into the head.

The next method, to decide how to get rid of constant feeling 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. Absence quality rest leads to physical and mental health 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 dealing with urgent matters in a timely manner, for example, such household items as rent, a visit to the doctor, 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 for a 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 consultant will help you cope with financial problems, a psychologist will help you with 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 problems 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 products evocative worry 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 the nervous system, so drinking coffee 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, after a short-term relaxation, alcohol causes a feeling of anxiety, and problems with the digestive and cardiovascular systems can be added to this.

Nutrition should contain foods that have elements that cause good mood: blueberries, acai berries, bananas, nuts, dark chocolate and other foods with high content antioxidants, potassium and magnesium. It is important that your 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 cardio training can be: cycling, running, fast walk 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 trash, 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 strong a 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 drug treatment. But the effect will be faster if, along with medications, a person undergoes a course of psychotherapy. Treatment alone medicines impractical because, unlike clients taking two types of treatment, 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.

by the most the right way will 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 realize and “process” his experiences, develop effective strategy 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 the 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 allowed into your head intrusive thoughts, which will "swallow" consciousness until a person goes crazy. To prevent this, you can use a breathing technique: do deep breaths nose and long exhalations through the 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 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 not to let reverse 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.

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

What is the danger?

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

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

Who is at risk?

How to get rid of the constant feeling of anxiety? This question most often torments those who are deprived of stability in everyday life, are not confident in themselves, and are experiencing serious changes. For example:

teenagers, against the background of a hormonal surge, very often feel anxiety, not knowing how to overcome their fears and what they are actually caused by;
lonely people in adulthood looking for a way to get rid of anxiety and anxiety, dreaming of starting a family and being realized as parents;
older people, due to age-related changes, become victims of their own terrible fantasies and a heightened sense of anxiety;
those who have been overtaken by serious financial difficulties often do not see a way to get rid of obsessive thoughts about financial ruin, especially for those who have suffered heavy losses.

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

How to fight?

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

Often people are simply afraid to be honest with themselves and prefer to pretend that the problem does not exist, avoiding the need to act to fix it. This tactic only exacerbates the already difficult situation, inflates mental stress and drains strength.

The most common reasons for anxiety:

suspicions about serious problems with health;
the destruction of the family, the impending divorce;
the threat of being fired from your favorite job;
debts, unpaid loans;
the upcoming difficult conversation;
any significant change.

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

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

One has only to take the first step towards overcoming the problem, and there will come a noticeable sense of relief, the strength to move on, and self-esteem will increase. There is a good chance that everything will be resolved much easier than expected, and you will even feel a slight bewilderment, asking yourself: “Why didn’t I do this sooner?”.

groundless fear

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

Such obsessive fears very painful because they are incomprehensible. In fact, this state also has real reasons, among which:

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

When trying to find a way to overcome anxiety, it is worth looking at yourself and your lifestyle from the inside, not taking into account external well-being. It is not uncommon for fears to arise in the subconscious as a result of the body's reaction to prolonged discomfort. Thus, you receive a warning about the danger and a signal for the need for change.

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

Workout. It has been proven that during exercise, “happiness hormones” are produced in the human brain. Maybe your life just lacks movement? Then the problem is easy to solve. Hiking or jogging, biking or swimming, dancing or yoga - the choice is huge!
Change your diet. Do you like sweets, pastries, are fond of fast food? All these are “fast” carbohydrates that do not carry any benefit to the body. Moreover, they cause a feeling of fatigue, apathy, contribute to the recruitment excess weight develop addiction. healthy eating- this is a high tone, proper metabolism, a blooming appearance.
Get rid of bad habits. There is nothing to talk about here. Alcohol depresses nervous system, destroys brain cells, poisons the entire body. That's the reason constant stress!

Think about what is good for you and what is bad for you. Make adjustments to your lifestyle. Habits can only be changed if a new, replacing habit is developed every day. Like-minded people will help, in sports, a coach can become such a person. A great way to constantly “keep your finger on the pulse” is to keep a diary. With the help of daily reflections and records, you can learn a lot about yourself, come to unexpected conclusions and decisions, and achieve significant positive changes. You may be able to find your own recipe for how to get rid of constant anxiety and begin to live calmly. The main thing to understand: you are not fighting in vain!

This property of human nature must be said separately. Laziness, like a snowball, is overgrown with negative, destructive emotions that are very difficult to cope with:

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

Inactive, a person loses control over his own life, becomes very vulnerable morally and physically weak. It is impossible to remove the feeling of anxiety, no matter what caused it, if you do not make any effort. Often it is laziness that turns out to be the cause of constant stress, a feeling of powerlessness and fear of an unknown threat.

How to remove this destructive factor from your life? There can be no new ideas here! Realize that laziness is just bad habit, brake, barrier between you and life. No one will take it away but you. The fight against laziness is a movement. Having started to act, you will feel inspiration, a surge of strength, and you will see the first results. There will be no time to worry.

pathological fear

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

In such cases, we are usually talking about psychological problems, which should be treated by a specialist. It is better not to postpone the visit to the doctor, because depression can escalate into panic attacks. Getting rid of them is difficult. They appear like this:

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

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

In the source, the article is called a little differently. Namely, the following words were added to the title: “I can’t find a place for myself.” Only a Russian will understand this, a literal analogue, for example, in English, will not sound like that.

Therefore, in the USA, where I now live, Russian Americans try to go to a Russian doctor in order to more accurately and fully explain what is happening to them. This applies not only to psychologists, but also to any other doctors. And even car mechanics!

In the article that I suggest you read today, we are talking about such a state when a person literally does not find a place for himself. In medicine, this is called anxiety.

Well, how to get rid of it? Read the article, there are specific and working methods. I personally liked the article, I think that it is very useful for people who are overcome by anxiety.

***
Outside the window is dark, late evening. You've been in bed for more than an hour, but you can't sleep. Perhaps you are thinking about a conflict that occurred in your workplace. Perhaps some troubles with children make you mentally return to them again and again, and you toss and turn in bed, thinking and trying to find some solution.

Whatever the problems, you cannot get them out of your head day or night; you are trying to find a solution, here and now, and you keep turning restlessly from side to side. An hour has already passed and another hour has passed ... Now you begin to worry because you understand that you will not have time to sleep, and it will be very difficult for you to work tomorrow. "I must sleep!" But falling asleep becomes even more difficult. Anxiety and worry have taken their toll.

Are you familiar with this picture? Have you ever found yourself restless because of anxiety, overt or unconscious? Most likely it had to. Modern life gives us all a lot of reasons for concern: divorces, layoffs, threats of terrorism - it’s impossible to list everything! And very often we cannot somehow influence the circumstances and change them. We can only worry, sometimes not knowing how to pull ourselves together and stop being nervous, or even panicking.
Why are people worried?

The feeling of anxiety was left to us "inherited" from our distant ancestors. For ancient people, anxiety helped to avoid collisions with dangerous predators, saved their lives. Cold sweat Anxiety is a consequence of the release of adrenaline into the bloodstream, and adrenaline still serves us well under certain circumstances.

Worry is a natural response to real stress, and this response helps us motivate ourselves and sometimes gives us the energy to take action when needed. This anxiety also helps us protect ourselves.

But, as we all know very well, it also happens like this: there is no specific threat, there is only the possibility of some kind of crisis, and that's it! The person already “turns on” the anxiety mode, and begins: “I can’t sleep at night!”, “I can’t find a place for myself!”. In such a situation, we do not think about how serious the danger is and how likely the threat is. Anxiety takes over our minds, and we begin to see danger, as they say, at every corner.

In the case of such overwhelming anxiety, people lose the ability to make the right decisions. They begin to avoid many things, they cannot concentrate on some business; anxiety at the slightest provocation haunts them from day to day. In such a situation, it is important not to miss the moment and try to help yourself, otherwise you will have to resort to professional help.

If it has become more and more common for you to catch yourself thinking “I can’t find a place for myself,” then try using two strategies. They are recommended by psychologists to help us beat anxiety. Here they are:

Analysis and neutralization of negative thoughts

Ask yourself: Are these thoughts productive? Will they somehow help me get closer to my goal? Or the fact that I can’t find a place for myself only prevents me from concentrating and making the right decision? If you come to the conclusion that your thoughts are unproductive, then you will need to try to switch your attention to something else. It's hard to do, but it's important. (In a little while, we will tell you about ten tricks to help you distract and reduce anxiety.)

Try to replace worrying thoughts with more optimistic thoughts. For example, instead of being completely paralyzed by fear possible dismissal, try to direct your thoughts in a different direction: “Perhaps I will be fired, perhaps I will have to part with my familiar environment. But I will do everything that depends on me right now: I will save money so that some kind of reserve is created, I will start looking for information about vacancies. Maybe I can even find a job with a higher salary, and even closer to home!”

Of course, it’s very frustrating when something doesn’t go the way you planned – a presentation fails, a conversation fails, or you fail an exam. But you should be aware that this, of course, is the worst result that it could be, but still there is a very high probability that the world will not collapse from this. Sometimes the worst thing that can happen to you is the panic attack itself.

The ability to relax

When people are agitated, they tend to go into shallow breathing. This only exacerbates the situation, because with superficial and frequent breathing excitability increases nerve centers, while with deep breathing, their excitability, on the contrary, decreases. Therefore, when you feel anxiety and excitement, try to control your breathing. Putting your palms on your stomach, inhale the air slowly and deeply, no more than 12 times per minute. Try to breathe through your diaphragm. This breathing will help you relax.

Each of us experienced anxiety, each of us shared our anxieties with someone close to us: “I’m worried ... I’m nervous ... I can’t find a place for myself ...”. And none of us is immune from similar experiences in the future. But the good news is that we can help ourselves. And this help can be more effective than the usual advice from relatives in such a situation “not to be an alarmist” or simply “stop thinking so much about ...”. As a result latest research anxiety state specialists have developed innovative, sometimes even, at first glance, strange recommendations for overcoming fears and anxiety. It turns out that most people are able to gain control over the situation if they try to change the way they think and feel. Here's how to do it:

10 ways to deal with anxiety

1. Repeat the situation that causes you anxiety and fear until you feel the absurdity of the feeling that arises. For example, when you enter the elevator, you begin to experience anxiety (what if the elevator stops between floors or falls down?). It's understandable that you'd rather take the stairs than ride the lift. But try to act contrary to your fear - take the elevator ten, a hundred times in a row. Eventually there will come a point where you feel like you don't feel fear at all.

Do the same with worrying thoughts. Some kind of anxiety bothers you - try to think about it again and again. It only seems so - they say, I can’t find a place, I think day and night. In fact, anxious thoughts are replaced either by thoughts about what to cook for dinner, or by interest in what is happening on the TV screen, or by thinking about what a friend said on the phone half an hour ago. And you try not to be distracted by anything - just think and think that the boss suspiciously did not greet you today. The favorite series has begun? Once upon a time, you have to think. read interesting book? Once! As a result, an unpleasant thought will run away from you. You know the story about the white monkey you can't think about? It's the same, just in reverse.

2. Pretend it's worse. Trying too hard to control your anxieties will only make them worse. Instead, try to provoke the event you fear yourself and see what happens. For example, you need to make a presentation, and you are terribly afraid that you will lose your mind in the middle of the speech. Take it and interrupt your speech yourself, and with the words: “Hmm, what did I just talk about?” look at the sheet. What will happen? Maybe someone will start laughing or, conversely, angrily stomp their feet? You can give an absolute guarantee that no one will even raise an eyebrow, otherwise they will very kindly tell you what you were talking about. Be sure that after such a voluntary provocation, you will forever get rid of the fear of public speaking.

3. Get back to reality. Often the fears are much more dramatic than the actual state of affairs. For example, the husband drove his car out of town, and had to return in the evening. All the deadlines have already passed, but he is still gone and gone, and on phone calls he does not answer. Then it turns out: he punctured a wheel, fiddled with a spare wheel in the dark, left the phone inside so as not to drop it, didn’t hear calls, didn’t notice the run of time. What about the wife? All this time, one terrible picture replaced another in her head: here he is lying on the side of the road, and the car is broken ... Here he takes a fellow traveler, he kills him and steals the car ... Or here: he is actually not out of town, but on the other, so he doesn’t answer calls ... Thoughts keep coming and coming, where they come from! And after all, what is most important is that we do not just contemplate such pictures, we really experience every variant of a possible tragedy, losing nerve cells. 90% of the misfortunes we experience happen only in our imagination. Are imaginary misfortunes worth poisoning our lives with experience?

4. Admit your fears are false. Such a “popular” fear of a fire in an apartment due to an iron left on almost never comes true. And your palpitations don't mean the beginning heart attack; this is just a natural reaction to excitement or physical exertion, so you should not panic. Very often, we interpret many thoughts and sensations as signals for anxiety and even panic, although we have no reason for this. Did you see a fire truck speeding towards the area where you live? Let him ride, help someone in trouble. You haven't ironed anything today!

5. Turn your anxiety into movie frames. You can switch off your thoughts by turning them into a kind of show. Perhaps it’s not you who are talking about how to stretch the money so that it is enough for a salary, but that funny aunt on the cinema screen while you sit with popcorn in the auditorium and calmly watch her? Every movie ends sooner or later!

6. Set aside the excitement for a while. Too often we give too much time to our restless thoughts. It's like a signal Email- when we see that another letter has arrived, we stop all business and rush to open it, even if we know that it may be just spam. What if you don't respond right away? Try setting a specific time, say 5:00 pm to 5:30 pm, when you think about your problems. If you are worried about something at 10 o'clock in the morning - write it down, and resolutely postpone thinking until the evening. It often happens that by 17 o'clock the problem has already ceased to exist. And you will spend the whole day without needless anxiety.

7. Let things take their course. Sometimes we fuss, try to solve a problem, but only confuse everything even more. And if you wait a while, the solution may become more obvious. It's like a drowning person: if he panics, screams, claps his hands on the water, he swallows water faster and drowns. And if he relaxes, spreads his arms and stops moving, the water itself will push him to the surface. It's a paradox, but when you feel like you've given up, that's when you have much more control over the situation.

8. Relax. Don't forget to breathe when you're anxious. In order to cultivate the ability to relax, it is very useful to practice meditation.

9. Take a time jump. When something worries you very much, try to imagine how you will feel about it in a month, in a year. Often, past problems even seem ridiculous to us after a while. Such "time excursions" will help you reduce anxiety, somewhat devaluing its cause in your eyes. Everything passes, “and this too shall pass!” (so it was written on the ring of the wise king Solomon).

10. Don't let worries get in the way of your life. Many of them, as we have already said, will turn out to be false, so you should not waste time on them and risk your health. Do not fence yourself off from life, try to fill it with various joyful shades. And don't forget to reward yourself whenever you manage to overcome your fears and anxieties.

It happens that troubles and misfortunes really happen to us, and anxiety becomes a consequence of the stress we endured. We can live for a while as if on autopilot. But do not despair. If you work on yourself and on your feelings, then fear and anxiety will recede, and they will never poison our lives again.

God! Where is he? I was supposed to be back home half an hour ago! Didn't call, didn't tell. Everything!.. Something happened.

The heart shrinks, tears flow from the eyes, and the imagination obligingly draws plots one more terrible than the other. Uncontrollable anxiety - constant anxiety on any, even the most insignificant occasion - every time it covers with a wave of fear and spoils the life of us and our loved ones. Intellectually, we basically understand that everything will be in order, but we can’t help ourselves. Learn how to get rid of anxiety System-Vector Psychology Yuri Burlan.

When anxiety gets in the way

In certain circumstances, we all feel a sense of anxiety and concern for loved ones. This is normal when there are real reasons - a serious illness, important events or life troubles. As soon as the causes go away, we can easily get rid of anxiety and fears.

But what if there is no justified reason, and anxiety arises, and suddenly, from scratch. This state fills everything. We cannot adequately think and communicate, we cannot sleep and eat. Terrible scenarios appear in our minds as terrible images of misfortunes, catastrophes involving loved ones.

Anxiety and fear become our constant companions, poisoning life not only for us, but also for the people we worry about. We try to somehow relieve stress - we try to get to the bottom of the cause of anxiety, we persuade ourselves not to worry, but to hope for the best. In general, we do everything to remove the feeling of anxiety and get rid of it forever, up to visiting doctors and taking medication.

But nothing helps. The feeling of fear and anxiety comes from somewhere inside, and there is nothing we can do about it. Our nerves can't handle the constant stress created by our fantasies. . We feel like we are completely losing control of our lives. Due to unreasonable anxiety states, we begin to live in a fictional reality, similar to horror films. Is it possible to get rid of this nightmare? Yes. So, everything is in order ...

Systemic substantiation of anxiety and its causes

To get rid of constant anxiety and related bad states First of all, you need to know what anxiety is. In the system-vector psychology of Yuri Burlan there is such a concept - a sense of security and safety, which is vital for every person from childhood to the most advanced years. So, anxiety and its inherent fears are one of the forms of loss of a sense of security.

Whatever scenario our anxiety develops, it is always associated with the presence of certain vectors - properties and qualities that we inherit from birth. For the owner of the anal vector, the supervalue is the family - children, parents, spouses. He is terribly afraid that a tragedy will happen to them - someone will die, get sick or fall into a disaster. This fear of losing one of the family members, of being alone - even hypothetically, in fantasies - is the cause of constant uncontrollable anxiety. Getting rid of such anxiety is very difficult.

If a person, in addition to the anal vector, also has a visual vector, then he needs a strong emotional connection to feel secure and safe. When the owner of the visual vector is able to sincerely sympathize and empathize with his loved ones, a feeling of unreasonable anxiety does not arise. He brings his emotions out - from fear for himself into love and sympathy for other people.

But if such a development does not occur, then the owner of the visual vector experiences such a strong fear for himself and his future that he begins to demand attention from those around him. Such people fantasize a lot and are very worried if it seems to them that no one loves them. They begin to harass loved ones with questions, demanding confirmation of feelings.

Another option is overprotection. If it is not possible to realize one's abilities and knowledge in society, then close people become the only object of their application. Parents are ready to "strangle" the child with their love, not letting go of their influence for a minute. They try to emotionally bind him to themselves, coming up with more and more new rules that he must follow - to come exactly on time, call a hundred times a day and report where he is and what is happening to him.

Guardianship often develops into manipulation of a loved one. Anxiety in such cases can be not only a painful condition, but also turn into emotional blackmail.

Temporary relief and a sense of calm happens in those short moments when everything goes according to the prescribed scenario, and those around you follow the established rules. However, practice shows that over time, close people begin to violate the established order and get rid of influence and guardianship. Then, with renewed vigor, the feeling of fear and anxiety for one's future returns.

All of these cases have one thing in common - a person who is in constant state anxiety, suffers greatly. Living day after day in states of fear and anxiety, he is deeply unhappy. A life filled with joy and pleasure passes by, leaving him only anxiety and disappointment. Neither the advice of friends and doctors, nor medicines, nor changes in eating style and physical activity. How then to get rid of constant fear and anxiety?

There is only one answer - you need to become aware of yourself, understand the unconscious desires and abilities that are given to you from birth, and try to realize them. Needlework and drawing will help bring emotions out. You can create beautiful things that will bring joy to you and those around you, transfer the experience and knowledge you have accumulated in various fields of activity - from cooking to gardening.

You will enjoy helping people who need compassion and empathy. Bringing emotions out, showing love and sympathy for them, you will not even notice how they disappear from your life. causeless anxiety and fears.

We part with anxiety and begin to live

If you are already tired of all kinds of misfortunes that your imagination draws, then it's time to part with anxiety and fears. System-vector psychology of Yuri Burlan gives you the opportunity to understand the causes of uncontrollable anxiety and say goodbye to it. The results of hundreds of people who have undergone training, who have forever got rid of anxiety and fears, leave no doubt about highest efficiency this knowledge.

“... For years I was tormented by causeless anxiety, which often came over me. Psychologists helped me, but as if one hundredth part was leaving, and then fears came again. Half the fears my rational mind gave a logical explanation. But what is the use of these explanations, if not normal life. And causeless anxiety in the evenings. By the middle of the course, I began to notice that I began to breathe freely. Clamps are gone. And by the end of the course, I suddenly noticed sharply that anxiety and fears had left me. No, it happens, of course, that these states pile up again, but somehow easily and superficially. And there is even bewilderment, why am I afraid of something at all.,.”