How to get rid of a phobia. Unreasonable Feelings of Fear: Hidden Causes and Effective Methods of Combating Psychological techniques to get rid of fear

Anxiety and fear, how to get rid of these unpleasant sensations. Inexplicable tension, anticipation of trouble, mood swings, when you can cope on your own, and when you need the help of specialists. In order to understand how dangerous it is, how to get rid of them, why they arise, how you can remove anxiety from the subconscious, it is necessary to understand the causes and mechanisms of the appearance of these symptoms.

The main causes of anxiety and fear

Anxiety has no real basis and is an emotion, a fear of an unknown threat, a fictitious, vague premonition of danger. Fear appears upon contact with a certain situation or object.

The causes of fear and anxiety can be stress, anxiety, illness, resentment, and troubles at home. The main manifestations of anxiety and fear:

Physical manifestation. Expressed by chills rapid heartbeat, sweating, asthma attacks, insomnia, lack of appetite or inability to get rid of hunger.
Emotional condition. It manifests itself as frequent excitement, anxiety, fear, emotional outbursts or complete apathy.

Fear and anxiety during pregnancy

The feeling of fear in pregnant women is associated with worry about their future children. Anxiety comes in waves or haunts you day after day.

The causes of anxiety and fear can be caused by various factors:

Hormonal changes the body of some women makes them calm and balanced, while others do not get rid of tearfulness;
Family relationships financial situation, the experience of previous pregnancies affect the level of stress;
An unfavorable medical prognosis and stories from those who have already given birth do not allow one to get rid of anxiety and fear.

Remember each expectant mother pregnancy proceeds in different ways, and the level of medicine allows us to achieve a favorable outcome in the most difficult situations.

Panic attack

A panic attack comes unexpectedly and usually occurs in crowded places (large shopping centers, metro, bus). Life-threatening or visible reasons there are no fears at this moment. Panic disorders and associated phobias plague women from 20 to 30 years of age.

The attack is provoked by prolonged or one-time stress, hormonal imbalance, illness internal organs, temperament, genetic predisposition.

There are 3 types of attack:

Spontaneous panic. Appears unexpectedly, without reason. Accompanied by severe fear and anxiety;
Conditional situational panic. Provoked by exposure to chemical (for example, alcohol), or biological ( hormonal disbalance) substances;
Situational panic. The background for its manifestation is the reluctance to get rid of the expectation of problems or the traumatic component.

The most common symptoms include the following conditions:

Painful sensations in the chest;
Tachycardia;
VSD (vegetative-vascular dystonia);
High pressure;
Nausea, vomiting;
Fear of death;
Headaches and dizziness;
Flashes of hot and cold;
Shortness of breath, feelings of fear and anxiety;
Sudden fainting;
Unrealization;
Uncontrolled urination;
Deterioration of hearing and vision;
Impaired coordination of movements

Anxiety neurosis, features of appearance

Anxiety neurosis occurs under the influence of prolonged mental stress or severe stress and is associated with a malfunction at work autonomic system. It's a disease nervous system and psyche.

The main symptom is anxiety, accompanied by a number of symptoms:

Unreasonable anxiety;
Depressed state;
Insomnia;
Fear that you can’t get rid of;
Nervousness;
Intrusive anxious thoughts;
Arrhythmia and tachycardia;
Feeling of nausea;
Hypochondria;
Severe migraines;
Dizziness;
Digestive disorder.

Anxiety neurosis can be either an independent disease or a concomitant condition of phobic neurosis, depression or schizophrenia.

Attention! The disease quickly progresses to chronic illness, and the symptoms of anxiety and fear become constant companions, it is impossible to get rid of them if you do not consult a specialist in time.

During periods of exacerbation, attacks of anxiety, fear, tearfulness, and irritability appear. Anxiety can gradually degenerate into hypochondria or obsessive-compulsive neurosis.

Features of depression

The reason for the appearance is stress, failure, lack of fulfillment and emotional shock (divorce, death loved one, serious illness). Depression is a disease that mainly affects residents of large cities. Crash metabolic process hormones responsible for emotions cause causeless depression.

Main manifestations:

Sad mood;
Apathy;
Feelings of anxiety, sometimes fear;
Constant fatigue;
Closedness;
Low self-esteem;
Indifference;
Reluctance to make decisions;
Lethargy.

Hangover anxiety

Intoxication of the body occurs in everyone who drinks alcoholic beverages.

To get rid of it, all organs join the fight against poisoning. The reaction from the nervous system is manifested in a person’s feeling of intoxication, accompanied by frequent mood swings that cannot be eliminated, and fear.

Then comes a hangover syndrome, accompanied by anxiety, manifested as follows:

Mood swings, neuroses in the morning;
Nausea, discomfort in the abdomen;
Tides;
Dizziness;
Memory losses;
Hallucinations accompanied by anxiety and fear;
Pressure surges;
Arrhythmia;
Despair;
Panic fear.

Psychological techniques to help get rid of anxiety

Even calm and balanced people periodically experience anxiety; what to do, how to get rid of anxiety and fear in order to regain peace of mind.

There are special psychological techniques for anxiety, which will help get rid of problems:

Give in to anxiety and fear, set aside 20 minutes a day for this, just not before bed. Immerse yourself in a sore subject, give free rein to your tears, but as soon as time is up, proceed with your daily activities, get rid of anxieties, fears and worries;
Get rid of anxiety about the future, live in the present. Imagine anxiety and fear as a stream of smoke rising and dissolving high in the sky;
Don't dramatize what's happening. Get rid of the desire to control everything. Get rid of anxiety, fear and constant tension. Knitting and reading light literature make life calmer, relieve feelings of hopelessness and depression;
Play sports, get rid of despondency, it improves your mood and increases self-esteem. Even 2 half-hour workouts a week will help relieve many fears and get rid of anxiety;
An activity you enjoy, a hobby, will help you get rid of anxiety;
Meetings with loved ones, hikes, trips are the best way to get rid of internal experiences and anxiety.

How to get rid of fear

Before fear crosses all boundaries and turns into pathology, get rid of it:

Don’t concentrate on disturbing thoughts, get rid of them, learn to switch to positive aspects;
Do not dramatize the situation, realistically assess what is happening;
Learn to quickly get rid of fear. There are many ways: art therapy, yoga, switching techniques, meditation, listening to classical music;
Focus on the positive by repeating, “I am protected. I'm fine. I am safe,” until you get rid of fear;
Don’t be afraid of fear, psychologists advise studying it and even talking and writing letters to your fear. This allows you to get rid of it faster;
To get rid of fear within yourself, meet it, go through it over and over again until you manage to get rid of it;
There is a good breathing exercise for getting rid of fear and anxiety. You need to sit comfortably, straighten your back and begin to breathe slowly deeply, mentally imagining that you are inhaling courage and exhaling fear. In about 3-5 minutes you will be able to get rid of fear and anxiety.

What to do if you need to quickly get rid of fear?

There are times when you need to quickly get rid of fear. These can be emergency cases where life and death are at stake.

A psychologist's advice will help you get rid of shock, take the situation into your own hands, and suppress panic and anxiety:

Breathing techniques will help you calm down and get rid of anxiety and fear. Take a slow, deep breath in and out at least 10 times. This will make it possible to realize what is happening and get rid of anxiety and fear;
Get very angry, this will relieve fear and give you the opportunity to act immediately;
Talk to yourself, calling yourself by name. You will calm down internally, get rid of anxiety, be able to assess the situation you find yourself in and understand how to act;
A good way to get rid of anxiety, remember something funny and laugh heartily. The fear will quickly disappear.

When should you seek help from a doctor?

From time to time, every person experiences feelings of anxiety or fear. Usually these sensations do not last long, and you can get rid of them on your own. If psychological condition has gotten out of control and you can no longer get rid of anxiety on your own, you need to consult a doctor.

Reasons for visiting:

Attacks of fear are accompanied by panic horror;
The desire to get rid of anxiety leads to isolation, isolation from people and an attempt by all means to get rid of an uncomfortable situation;
Physiological component: chest pain, lack of oxygen, dizziness, nausea, pressure surges, which cannot be eliminated.

An unstable emotional state, accompanied by physical exhaustion, leads to mental pathologies of varying severity with increased anxiety.

You cannot get rid of these types of anxiety on your own; you need medical help.

How to Get Rid of Worry and Anxiety with Medication

To relieve the patient of anxiety and fear, the doctor may prescribe treatment with pills. When treated with pills, patients often experience relapses, so in order to completely get rid of the disease, this method is combined with psychotherapy to achieve a good result.

Mild forms of mental illness can be treated by taking antidepressants. In order to finally get rid of symptoms with positive dynamics, a course of maintenance therapy is prescribed for a period of six months to a year.

In severe forms of the disease, the patient is treated inpatiently and placed in a hospital.

Antidepressants, antipsychotics and insulin are administered to the patient by injection.

Drugs that relieve anxiety and have a sedative effect can be purchased freely at pharmacies:

Valerian acts as a mild sedative. Taken for 2-3 weeks, 2 pieces per day.
Persen is drunk 2-3 times within 24 hours, 2-3 pieces each, to get rid of causeless anxiety, fear and restlessness for a maximum of 2 months.
Novo-passit is prescribed to get rid of causeless anxiety. Drink 1 tablet 3 times a day. The duration of the course depends on the clinical picture of the disease.
Grandaxin 3 times a day after meals to relieve anxiety.

Psychotherapy for anxiety disorders

Panic attacks and unreasonable anxiety are well treated with the help of cognitive behavioral psychotherapy, based on the findings that the causes of mental illness and psychological problems lie in the distortions of the patient's thinking. He is taught to get rid of inappropriate and illogical thoughts, taught to solve problems that previously seemed insurmountable.

It differs from psychoanalysis in that it does not attach importance to childhood memories, the emphasis is on the current moment. A person learns to act and think realistically, getting rid of fears. To get rid of anxiety you need from 5 to 20 sessions.

The technical side of the technique consists in repeatedly immersing the patient in a situation that causes fear and teaching him to control what is happening. Constant contact with the problem gradually allows you to get rid of anxiety and fear.

What is the treatment?

Generalized anxiety disorder is characterized by a generally persistent anxiety, not related to specific situations or subjects. It has a not very strong, but long-lasting, exhausting effect.

To get rid of the disease, the following methods are used:

Method of exposure and reaction prevention. It consists of completely immersing yourself in your fear or anxiety. Gradually, the symptom becomes weaker and it is possible to completely get rid of it;
Cognitive behavioral psychotherapy provides very good results in getting rid of causeless anxiety.

Combating panic attacks and anxiety

Tranquilizers are traditionally used to relieve anxiety and panic attacks. These drugs quickly relieve symptoms, but have side effects and do not eliminate the causes.

In mild cases, you can use preparations made from herbs: birch leaves, chamomile, motherwort, valerian.

Attention! Drug therapy is not sufficient to get rid of all problems in the fight against panic attacks and anxiety. The best treatment method is psychotherapy.

A good doctor not only prescribes medications that relieve symptoms, but also helps to understand the causes of anxiety, making it possible to get rid of the possibility of the disease returning.

Conclusion

The modern level of development of medicine allows you to get rid of feelings of anxiety and fear in a short time if you contact specialists in a timely manner. An integrated approach is used in treatment. top scores achieved through a combination of hypnosis, physical rehabilitation, cognitive behavioral psychotherapy and drug treatment(in difficult situations).

The list of obsessive fears is quite long; it seems that people manage to be afraid of everything in the world. Fear of heights or depth can be understood, but it is difficult to imagine a person who is afraid of tomatoes. If you are familiar with fears, learn to deal with them correctly.

Anatidaephobia is the obsessive fear that somewhere in the world there is a duck watching you.

There are so many different reasons in the world that seriously interfere with achieving your goals, and for some they are even a serious insurmountable obstacle. And these are not always some external factors, very often these are your personal, internal physical and psychological problems. We are talking about phobias and...

Of course, some people, in spite of everything, find the strength to move towards their cherished goal, despite these unpleasant factors, but you need to keep in mind that the degree and strength of these psychological problems can be completely different. Very often they can simply deprive a person of strength and energy, and even lead to a serious mental disorder.

Initially, a person has neither fears nor phobias. They all appear unexpectedly as we grow older. Some of them, oddly enough, are even somewhat useful, because they protect the life of their “master” from stupid actions that are a direct threat to his life, while the other part is useless and even harmful.

But when these useless fears become excessively strong, they receive the sonorous name “phobia,” which means a strong groundless fear of something. Most often, a phobia is an obsessive and even panicky fear. Under certain conditions, no one is immune from the appearance of such fears, because almost every person has a predisposition to their occurrence.

Psychology has described a huge number of different types of phobias, ranging from social phobia to phobophobia - a serious fear of any phobias in general. According to serious sociological research, over ten million people suffer from similar problems, but not everyone tries to fight them and many are simply afraid to admit that they have any phobias.

How to deal with phobias

In some not too advanced cases, you can do this yourself. But what is really important is to correctly determine what exactly you have to fight with. Due to the fact that each specific fear still has its own specific reasons, below are some general recommendations.

1. Learn not to emphasize or focus on negative and overly negative emotions

But you should always have a couple of the brightest pleasant memories “in reserve”, with which you can at any time “cover up” the stressful-emotional situation that has arisen as soon as it arises.

Learn to instantly “retrieve” such pleasant memories from the “penisom of memory” and do this every time as soon as you begin to understand that troubles are simply overwhelming you. Similar pleasant sensations can be experienced if you do something that gives you pleasure.

2. Almost everyone, even the most modest and timid person, has a certain chronotope of confidence and comfort

This means that in a certain space and time, under the right conditions and circumstances, he can engage in any specific activity or communicate with specific person- with whom, when and where everything turns out extremely easily and naturally, so much so that any fear simply evaporates over time.

Moreover, there is absolutely no need to wait for the problem to completely disappear; on the contrary, when it appears, you need to do what you love, because very often for such fruitful activity a certain excitement and emotional arousal are extremely necessary.

3. What needs to be fought and overcome is not the fear itself, but the intensity of its manifestation

You have obviously noticed more than once that the further you drive certain thoughts from yourself, the more intrusive they become. Being afraid and experiencing fear is an absolutely normal feeling that is typical for every person, and there are no exceptions. Indeed, in essence, such sensations are a fairly ancient protective mechanism of any living creature in response to a certain danger or simply to its elementary possibility.

4. Sometimes, in order to achieve a certain result, it is very effective to admit the existence of a problem.

So with fear, in order to really truly get rid of it, you need to admit to yourself that in some certain periods under certain conditions you feel incredibly scared, and then simply learn to live with this irrational thought. To do this, simply acknowledge your fear and allow yourself to be afraid by immersing yourself in it. Very soon you will notice a significant decrease in its intensity.

5. Buy a membership to a fitness club and seriously engage in sports without prevarication or shirking.

Physical activity works wonders in the fight against phobias. And all because exercise practically “burns” excess “fear hormone” - adrenaline and produces endorphin and serotonin, known to everyone as “happiness hormones”.

6. Learn to accept yourself as you really are.

Every person has the most different qualities that you can only imagine. And in childhood, parents usually literally impose only the “brightest” image, which is only half of the real reality, which subsequently turns into a serious fear of oneself and one’s natural manifestations.

That is why it is so important to accept yourself as a single person - developing, changing and completely different in their manifestations.

7. There will definitely be people who will argue that the best way to get rid of phobias is a volitional effort that excludes any fears

In fact, this is absolutely false, because the simple absence of any fears and basic anxieties signals the presence of a psychiatric disorder. And besides, in life it is much better to feel an unsubstantiated and completely unfounded fear than to recklessly tempt fate and, as a result, lose life itself.

8. Never use alcohol to get rid of excessive anxiety and obsessive fear - this method will only aggravate the problem

In this case, the well-known sedatives will actually be more effective - hot tea with mint or lemon balm or regular warm milk with honey.

Fear is a negative emotion that is inherent in all people. Fear is defense mechanism, which is designed to protect a person from possible dangers. For example, the fear of snakes tells you not to approach dangerous reptiles, and the fear of heights helps you not to fall down.

Feeling fear is as natural as feeling happy or sad. However, it's all about the power of emotion. Fear in situations dangerous to physical or social well-being is normal. It helps you find the strength to solve the problem, become more cautious and careful. It’s another matter when a person experiences strong fear for no reason or suffers from negative obsessive thoughts. Fear interferes with normal social life and has a number of other negative consequences:

· A person is under constant stress, which depletes his mental strength and reduces his resistance to disease;
· There is a tendency to develop mental illness– neurosis, psychosis, personality disorders;
· Relationships with significant people, families are destroyed;
· The normal way of life is disrupted - due to fears, a person may stop leaving the house.

According to statistics, phobias and intrusive thoughts are among the most common violations. They affect about 20% of the population. Moreover, women are more prone to developing obsessive fears.
The tendency to develop phobias and obsessive thoughts develops in people of a special character. They are distinguished by anxiety, suspiciousness, impressionability, low self-esteem, and a tendency to creative thinking. It is noted that increased anxiety, and with it the tendency to develop fears is inherited.

The tendency to develop fear is provoked by a number of changes in the body:

· violation of gamma-aminobutyric acid metabolism;
· increased activity of the hypothalamic-pituitary system;
· disturbances in the functioning of the neurotransmitter systems (noradrenergic and serotonergic), responsible for the transmission of impulses between nerve cells.

From a neuroscientist's perspective, fear is a neurochemical process. Excitement occurs in the brain, which causes the release of norepinephrine and adrenaline. They have a stimulating effect on the nervous system and change the exchange of neurotransmitters (dopamine and serotonin). The mood drops, anxiety and fear arise.

At the same time, the person experiences an unpleasant pressing feeling in the chest, the heartbeat quickens, and the skeletal muscles tense. Spasm of peripheral blood vessels causes the hands and feet to become cold.
Do not ignore the presence of fears and phobias, as they tend to turn into mental disorders. You can deal with fears on your own, or contact a psychologist or psychotherapist.

Drug treatment of fears and phobias used when social therapy (self-help) and psychotherapy have not brought results, as well as in the development of depression. To treat fears and phobias the following are used:
· selective inhibitors recapture serotonin: paroxetine, citalopram, escitalopram, venlafaxine;
· antidepressants: clomipramine, imipramine;
· benzodiazepines: alprazolam, diazepam, lorazepam. They are used for a short course in combination with antidepressants.
· beta blockers: propranolol. applied immediately before the situation, fear-inducing(flying on an airplane, speaking in front of an audience).

Only a doctor can choose the right drug and its dosage. Self-administration of drugs can cause drug dependence and worsen mental health.

Each psychological school has developed its own approach to dealing with fears. All of them are quite effective. Therefore, when you come to a psychologist with the question: “how to get rid of fears?”, you will receive qualified help. Depending on the technique, the process will take from several weeks to several months. However, according to the German Medical Society the most effective is behavioral therapy and exposure method. At the same time, the person is helped to gradually get used to fear. At each session, the person is in a frightening situation longer and performs more complex tasks.

In the same way, you can get rid of fear yourself. In this article we will take a closer look at self-help methods for various types fears and phobias.

How to deal with obsessive thoughts?

Intrusive thoughts or obsessions– These are unwanted involuntary thoughts, images or intentions that arise from time to time and cause negative emotions. Perceiving obsessive thoughts as your own is a sign mental health. It is very important that a person understands that these are his thoughts, and not “voices” or pictures imposed by someone from the outside. Otherwise, psychosis or schizophrenia may be suspected.
Obsessive thoughts arise against a person’s will and cause him severe stress. It can be:

· frightening memories;
· images of illnesses, thoughts about infection with dangerous microbes;
· pictures of accidents that happen to loved ones;
· obsessive fears of harming other people (accidentally or intentionally);
· obsessive thoughts, when a person is forced to conduct dialogues with himself.

Obsessive thoughts are often accompanied by obsessive actions - compulsions. These are unique rituals that are designed to protect a person from negative consequences and relieve obsessive thoughts. The most common obsessive actions are washing hands, double-checking the condition of electrical appliances, and turning off the gas stove. If a person has both obsessive thoughts and obsessive actions, then there is reason to assume the presence of obsessive-compulsive disorder.

Causes of obsessive thoughts

Overwork– long-term unbearable mental and physical exercise, lack of rest.
2. Experienced stress(dog attack, dismissal from work), which temporarily disrupted the flow of processes in the central nervous system.
3. Losing the meaning of life, aimless existence, low self-esteem are accompanied by negative emotions and a tendency to fruitless reasoning.
4. Features of the brain. Mostly they are manifested by a violation of the metabolism of neurotransmitters - serotonin, dopamine, norepinephrine.
5. Hereditary factors– the tendency to obsessive thoughts can be inherited.
6. Character accentuations. People with a sensitive, pedantic, astheno-neurotic personality type are prone to the appearance of obsessive thoughts.
7. Features of education– too strict, religious upbringing. In this case, obsessive thoughts and intentions may arise that are fundamentally contrary to upbringing. According to one version, they are a subconscious protest of the individual, and according to another, they are the result of excessive inhibition in the corresponding areas of the brain.
Obsessive thoughts intensify after a serious illness, endocrine diseases, during periods of hormonal changes (pregnancy, breastfeeding, menopause), and during periods of intrafamily problems.

Ways to deal with obsessive thoughts

· Eliminate traumatic situations. It is necessary to give rest to the nervous system, if possible eliminate all irritating factors and avoid stress. The best solution would be to take a vacation.
· Stop fighting obsessive thoughts. Accept the fact that they sometimes come to mind. The harder you try to fight obsessive thoughts, the more often they appear and the more stress they cause. Mentally tell yourself: “I forgive myself for these thoughts.”
· Deal with intrusive thoughts calmly. Remember that most people experience this condition from time to time. Do not take the thought as a warning or a sign from above. It is just the result of the appearance of excitation in a separate part of the brain. Studies have proven that obsessive thoughts have nothing to do with intuition. Nothing bad happened to people who saw frightening pictures of impending misfortunes. And those who were afraid of their intentions to harm others never carried them out.
· Replace obsessive thoughts with rational ones. Assess how unlikely it is that your fears will come true. Make a plan of actions that you will take if trouble does happen. In this case, you will feel that you are prepared for an unpleasant situation, which will reduce fear.
· Speak, write down, tell obsessive thoughts. Until a thought is put into words, it seems very convincing and frightening. When you voice it or write it down, you will understand how unconvincing and absurd it is. Tell your loved ones about your obsessive thoughts and write them down in a diary.
· Face your fear. Train yourself to do things that cause fear. If you are haunted by obsessive thoughts about infection, gradually accustom yourself to being in public places. If you tend to analyze your statements and blame yourself for them, communicate more with people.
· Learn relaxation techniques. Yoga, autogenic training, meditation, muscle relaxation help balance the processes of inhibition and excitation in the brain. This reduces the risk of the appearance of foci of neurochemical activity that cause obsessions.

How to get rid of the fear of death?

Fear of death or thanatophobia– one of the most common fears in the world. It is obsessive in nature, so it is quite difficult for a person to control it. Fear of death can occur at any age, and is not always associated with poor health. It is often experienced by teenagers and people 35-50 years old. However, in most cases they have no reason to fear for their existence.

The peculiarity of thanatophobia is that a person does not have the opportunity to face his fear face to face, to get used to it, as happens in cases of fear of spiders, closed spaces and other phobias. In addition, the person realizes that death is an inevitable outcome, which increases fear.

Causes of fear of death

1. Death of a loved one one of the most common reasons. During this period, it is difficult for a person to deny the inevitability of death and this leads to the development of fear.
2. Bad condition health. A serious illness causes a reasonable fear of death. In such a situation, it is especially important to restore a person’s faith in his own strength and recovery, so the help of a psychologist or psychotherapist is necessary.
3. Significant successes, achievements, material well-being which a person is afraid of losing.
4. "Hypnotization" by death. A large amount of information about death in the media, films, computer games suggests that death is something common.
5. Tendency to philosophize. When a person constantly asks himself the question: “Why am I living? What will happen after death?”, then thoughts about death begin to dominate in his mind.
6. Prolonged stay in a stressful environment, especially during periods considered to be crises: the teenage crisis of 12-15 years, the midlife crisis of 35-50 years.
7. Pedantic accentuation of character– people with this personality type are very disciplined, responsible and try to keep all aspects of life under control. But they understand that death is not under their control. This causes them a pathological fear.
8. Fear of the unknown. All people tend to fear the unknown and inexplicable, which is death. This is the reason for the development of fear of death in intelligent and inquisitive people who are looking for a logical explanation for everything.
9. Mental disorders, accompanied by fear of death: obsessive-compulsive disorder, panic fear of the unknown.

How to get rid of the fear of death

Fear of death is easier to cure if its causes can be identified. Psychoanalysis can help with this. For example, if the fear of the death of a loved one is a manifestation of excessive dependence on him, then a psychologist will help you become more independent. If fear is an excuse for not wanting to do anything, moving to a new place, getting a job, then psychocorrection will be aimed at increasing activity.
· Be philosophical about death. Epicurus said: “As long as we exist, there is no death; when there is death, we no longer exist.” No one will be able to avoid death, and no one knows why and when it will happen. It is pointless to try to protect yourself: do not go out, do not fly on planes, because such a lifestyle will not protect you from death. While a person is alive, he should concentrate on everyday problems, and not waste energy and time on fear.
· Believe in God. This gives hope for eternal life. Believers are less afraid of death. They try to lead a righteous lifestyle and believe that they will go to heaven, that their soul is immortal.
· Think about the future. Imagine what will happen after what you fear happens. This technique works if the fear of death is associated with the fear of losing a loved one. Imagine that the worst thing happened. For some period after the loss, negative emotions will be very strong. However, life will go on, although it will change. Over time, you will learn to live in a new way and experience joy. Such is the nature of man - he cannot experience the same emotions indefinitely.
· Live life to the fullest. The meaning of the fear of death is to remind a person that it is necessary to live life to the fullest and enjoy it. Focus on what is happening here and now. Try to improve your life, make your childhood dream come true (to travel abroad, find a well-paid job, jump with a parachute). Break the path to your goal into stages and implement them consistently. This approach will help you enjoy life. The more successes in life, the more satisfied a person is with life. These thoughts will replace the fear of death.
· Stop being afraid of fear. Give yourself permission to experience it periodically. You have already experienced the fear of death and you can experience it again. Thanks to this attitude, you will soon notice that the feeling of fear begins to come much less often.
With successful treatment, the fear of death is replaced by its denial. An inner confidence appears that a person will live forever. At the same time, the person recognizes the theoretical possibility of death, but it seems something distant.

How to get rid of panic fears?

Panic fears predominantly occur in the form panic attacks (panic attacks). They look like acute, sudden attacks of anxiety, which are accompanied by vegetative symptoms(rapid heartbeat, heaviness in the chest, feeling of lack of air). Mostly, a panic attack lasts 15-20 minutes, sometimes up to several hours.

In 5% of the population, panic attacks occur without a significant reason, 1-2 times a month. Sometimes such fear can be a reaction to a significant event (a threat to life, a child’s illness, a ride in an elevator). Most often, panic attacks occur at night.

Panic fear is accompanied by symptoms that indicate improper functioning of the autonomic system:

· increased heart rate;
feeling of a “lump in the throat”;
shortness of breath, rapid shallow breathing;
· dizziness ;
· pre-fainting, feeling of heat in the body or chills;
· inability to move;
trembling hands;
Numbness or tingling of the skin;
· sweating ;
· chest pain ;
· nausea ;
Difficulty swallowing;
· abdominal pain ;
· frequent urination;
· fear of going crazy;
· fear of dying.

In connection with such manifestations, attacks panic fear are mistaken for symptoms of a disease, often cardiac or neurological. Upon examination, these suspicions are not confirmed. In fact, all the painful symptoms of panic fear are associated with the release of adrenaline and overexcitation of the nervous system.
After experiencing a panic attack, a person begins to fear its recurrence. This causes him to avoid situations in which the panic attack first occurred. This behavior can significantly impair the quality of life, making it impossible to travel on public transport or go shopping.

Causes of panic fears

1. Unpleasant situations - flying on an airplane, speaking in front of an audience;
2. Anticipation of an unpleasant situation - a conversation with the boss, fear of a repeat panic attack;
3. Memories of stress experienced;
4. Hormonal changes - adolescence, menopause, pregnancy;
5. Psychological conflict between desire and sense of duty;
6. Difficult period adaptation - moving, new place of work.
Psychologists believe that a panic attack, despite the fact that it is very difficult for a person to tolerate, is a means of protecting the nervous system. A person who has experienced a panic attack begins to be more attentive to his health, takes vacation or sick leave, and avoids stressful situations and overload.

How to get rid of panic fear

Don't try to avoid panic attacks. Accept that they may appear and be prepared for them. Realize that your sensations are the result of excess adrenaline. They can be extremely unpleasant, but are not fatal. In addition, the attack will not last long. From the moment you stop being afraid of the repetition of panic fear, its attacks will occur less and less often.

Breathing exercises against panic fear
You can quickly alleviate the condition during an attack with the help of breathing exercises.
1. slow breath – 4 seconds;
2. pause – 4 seconds;
3. smooth exhalation – 4 seconds;
4. pause – 4 seconds.
Breathing exercises are repeated 15 times daily and during a panic attack. During gymnastics, you need to take a comfortable position and consciously relax all the muscles, especially the face and neck. Such gymnastics acts in several directions at once:
· increases the level of carbon dioxide in the blood, which “restarts” the respiratory center in the brain, slows breathing and heartbeat;
· promotes muscle relaxation;
· switches a person’s attention, helps to focus on the present, and not on frightening images.

Persuasion and persuasion

Panic disorders can be successfully treated through persuasion and persuasion. The best option would be to consult a psychotherapist, but communicating with a loved one about a topic of concern is also quite effective. It is necessary to convince the person that his condition during panic is not dangerous and will pass in a few minutes. That the problems that concern him will be resolved over time and everything will be fine.

The treatment of panic fears is carried out by psychotherapists or psychologists of various directions who practice psychoanalysis, cognitive therapy, hypnotherapy.

How to get rid of the fear of the dark?

Fear of the dark or nyctophobia the most common fear on the planet. It affects 10% of adults and over 80% of children. If you are afraid of the dark, it is not the lack of lighting that frightens you, but the dangers that may lurk in the darkness. This happens because the brain does not receive enough information about the environment to analyze it. At the same time, the imagination is activated, which “completes” various dangers.
A person suffering from nyctophobia may panic when the lights suddenly go out. Fear of the dark can transform into a fear of the dark indoors or a fear of the dark outdoors. A person can rationalize his fears by finding various reasons and excuses.

Fear of the dark or fear of the night may be accompanied by the following symptoms:
· Accelerated heartbeat;
· Increased pressure;
· Sweating;
· Trembling in the body.
When fear turns into mental disorder the patient begins to clearly “see” invented images, and they move into the category of hallucinations.

Causes of Fear of the Dark

1. Genetic predisposition . For most people, the fear of the dark is inherited from their ancestors. According to statistics, if parents were afraid of the dark, then their children will also be susceptible to nyctophobia.
2. Negative experience. An unpleasant event that a person suffered in the dark is fixed in the subconscious. For example, a child was locked in a dark room. Subsequently, the lack of lighting is associated with the experience of fear. Moreover, it often happens that the original threat was invented and was the fruit of the child’s overdeveloped imagination.
3. Disturbance of neurochemical processes. Disturbances in the exchange of neurotransmitters (dopamine, serotonin) and adrenaline can provoke the appearance of fears. What kind of fear a person develops depends on individual characteristics highest nervous activity.
4. Constant stress. Prolonged nervous overstrain (conflicts in the family, difficulties at work, sessions) disrupts the normal functioning of the nervous system. At the same time, fear of the dark can appear even in adults.
5. Starvation, strict diets . There is a theory that a deficiency of certain chemical elements disrupts brain function, which can result in unreasonable fears.
6. Fear of death. This phobia worsens at night and provokes a fear of the dark.

How to get rid of the fear of the dark

· Find the reason for the fear. Try to remember the situation that caused the fear of the dark to appear. It needs to be imagined in detail, feel all the emotions, and then come up with a happy ending (I was locked in a dark room, but then my father came and took me in his arms). It is important to change your thinking to a positive one.
· Pleasant dreams. If the fear of the dark prevents you from falling asleep, then you need to relax, imagine yourself in a calm place, and conjure up other pleasant images.
· Behavioral therapy. The method of gradual habituation has been recognized as successful. Before turning on the light in a dark room, you need to count to 10. Every day, increase the time you spend in the dark by 10-20 seconds.
Fears and phobias can be treated at any age. You can get rid of them yourself, or seek help from a specialist. Patience and working on yourself are guaranteed to yield positive results.

Good news for those who struggle to cope with daily stress at home and work: there are available methods get rid of constant excitement and anxiety. The author of a new book on stress recommends using simple acupressure exercises as first aid. Changing our reaction to stress is also within our power; to do this, we need to understand the work of the adrenal glands.

Any stress that we attribute to our emotional state - for example, anxiety, low self-esteem or violent reaction - are actually related to our physiology. These so-called "false feelings" are caused by a deficiency in the brain chemical reaction, capable of maintaining resistance to stress. However, such conditions can be quickly corrected by changing your physiology.

I asked Harvard University integrative medicine specialist Dr. medical sciences Sarah Gottfried: How to stop feeling like a failure if you can't live every moment of your life like you're a superhero. She suggested a new mantra: “It’s my adrenal glands, it’s not me.” According to Gottfried, we should stop blaming ourselves and trying to jump in over our heads, and instead should “think about our biology.”

Stress and the adrenal glands: how does it work?

Up to 70% of people who report stress actually suffer from some degree of adrenal imbalance (the organs that produce the hormones that control your response to stress). Under conditions of chronic stress, our body goes through three stages, which are characterized by varying degrees of adrenal imbalance and ultimately adrenal depletion.

At the first stage we accumulate extra energy to cope with stressors. After the first surge of adrenaline, the adrenal glands begin to secrete cortisol, which initially - and in small quantities - is a source of strength and endurance for us. In the right amount, cortisol helps metabolize food, fight allergies, and reduce inflammation.

But if the state of excessive arousal continues, the adrenal glands begin to secrete too much adrenaline and cortisol, replacing them with our feel-good neurotransmitters, namely serotonin (the source of self-confidence and optimism) and dopamine (the source of pleasure). When cortisol chronically circulates in the body, it begins to stimulate inflammatory responses and can cause the very diseases it was originally intended to protect against. Accordingly, signs of disease or infection appear.

We no longer experience the “euphoria” associated with the adrenaline rush; instead of this appears Bad mood or even. Too much or too little cortisol can lead to decreased concentration and a feeling of being overwhelmed. We resort to external stimulants - caffeine, salty or sweet foods. We exhaust ourselves even more by playing sports, or, conversely, we stop all physical activity. We begin to feel chronic fatigue and irritation.

At the last stage Adrenal imbalance causes such damage to these organs that they are no longer able to produce enough stress hormones. Every minor problem now seems global catastrophe. From now on, for example, when your son spills milk or your manager gives you a disapproving look, it is truly the end of the world for you.

Adrenal Fatigue: How to Avoid?

We all experience this condition - from time to time. But if this is your normal lifestyle, your body may be at risk of adrenal fatigue. "Diet with high content sugar and low protein trigger stress reactions without us realizing it,” says best-selling author and nutritionist Julia Ross. Ironically, more than 70% of people eat the most junk food just to get rid of emotional stress. We could all do with getting our stress hormones checked so we know exactly where on the adrenal fatigue spectrum we each currently fall.

Instead of struggling through the thorns of stress or anxiety (and then beating yourself up for it), it's worth learning as much as possible about your physiology. You can do a saliva test using a test sold at a pharmacy, or you can take a blood test at any health care facility that can help you interpret the results. Then, using the medications prescribed to you, you can restore normal level hormones in the adrenal glands.

Many experts recommend starting with nutrition - making the necessary changes to your diet and observing the improvements. Start with small but consistent changes in your diet (for example, a diet high in protein and gluten-free vegetables), take natural vitamins and supplements (more B vitamins and fish oil, rich in omega-3 acids, for example), and also try natural herbs(such as rhodiola for concentration and balance; chamomile or passionflower to stimulate the “calming” parts of your brain).

Now I want to tell you some secret tricks that will instantly increase your self-confidence and reduce your anxiety levels.

4 quick ways to get rid of anxiety

One of the components of high stress resistance is the ability to pull yourself together and remain calm and confident, no matter what happens around you. You can do this with the following exercises.

What is the benefit of exercises using the acupressure method, that is, pressing on biological active points on hands? Many nerve endings are concentrated at the fingertips. Folding your fingers in various combinations and holding them in this position for a specific time applies healing pressure to certain nerve endings. These positions of the hands and fingers can stimulate the expression of various qualities (for example, fearlessness, confidence, a sense of power and peace) in the person performing this exercise, and can have a healing effect in case of various health problems.

In fact, you have the key to the internal medicine cabinet.

Exercise 1: Panic Switch Off Point

If you, like many people, are nervous about public speaking, use the following acupressure point, which I call the “off point.”

Hand position: thumb With your hand, touch the “knuckle” of your middle (third) finger. Then move your thumb toward your palm until you feel a “soft” indentation or small depression. The pressure should be moderate. By pressing this point you help regulate pressure and reduce anxiety.

Exercise 2: Confidence Point

To stimulate a state of confidence, try pressing the “confidence point.” By pressing this point, you send a signal that reduces internal emotional stress, stimulating a state of calm. Place your hands in the appropriate position for at least 30 seconds before a speech, presentation, or any other time when you need a confidence boost.

Hand position: Place the thumb of either hand on the side of the index finger between the first and second knuckles. Apply light to moderate pressure.

Exercise 3: Breathing technique to get rid of fear

You can train your body to let go of fear. Vigorous exhalations stimulate the PNS, promoting calm. I used this breathing technique to relieve claustrophobia and make it easier for me to live in New York, where crowded subways and elevators are a part of life.

Breathing technique: Take vigorous inhalations through your nose and exhale through your mouth, concentrating on each inhalation and exhalation. As you exhale, forcefully throw your arms forward, as if you are pushing something away from you that you don’t like. Then, as you inhale, return your arms to your chest in a straight line, elbows pressed to your sides. Exhale sharply through your mouth, throwing your arms out again. Repeat one more time.

Hand position: Place the tips of your thumb and index finger together and raise your arms in front of your chest, palms facing away from you.

Duration: Start by performing this exercise for one minute, gradually increase the training time to three minutes. When you do the exercise for the first time, you may feel a little dizzy—just stop if you feel any discomfort.

Exercise 4: Hand Positions to Encourage Solution Searching

For effective solution problems, you must be confident in your abilities and listen to your intuition. The following hand position can be used to activate the problem-solving brain center. This position helps you focus your attention on a point on your forehead that corresponds to the approximate location of your pineal gland and is located at the intersection of the left and right hemispheres. This point is access to “whole-brain thinking.” In some spiritual and physical yoga traditions, it is considered the “third eye”—the intersection of intuition and wisdom.

Hand position: connect the tip thumb right hand with the tips of the second (index) and third (middle) fingers. Place the "top" of this triangle about 2.5 cm from a point on the forehead that is about 2.5 cm above the point directly between the eyes. At the same time, connect the tip of the thumb of your left hand with the tips of the second (index) and third (middle) fingers in the same way. Place the “vertex” of this triangle about 2.5 cm from the point on your forehead that will correspond to your “intuition”.

Discussion

My daughter changed schools in her teens - this a big problem. New team, new teachers. There was anxiety, poor sleep, and absent-mindedness. We started drinking glycine forte at night, 1 tablet. The result was not long in coming. New friends appeared and school improved.

16.10.2018 21:07:32, Elizaveta Simonova

I'm always in a good mood))

I hope it helps me

Comment on the article "Stress, anxiety, panic: how to get rid of it? 4 quick ways"

The danger of the condition and the possibilities of modern therapy

Now let's talk about whether treatment for phobias is required, how necessary professional intervention is, and how to get rid of phobias and fears on your own.
Considering that panic states, even those that do not occur too often, have a negative impact on the quality of life, it is necessary to ask the question of how to cure a phobia, especially since today there are many techniques that allow you to cope with this condition. The effectiveness of therapy is high both in the case of professional intervention and in self-medication, subject to the basic rule - there must be a willingness to analyze the underlying factors that provoked the development of fear and a sincere desire to eliminate it from one’s own life. When approaching the problem, specialists use a specific scheme on how to get rid of phobias, fear and panic states:

First stage– a clear definition of the phenomenon that causes fear and worsens physical condition.
Second phase– work with the very cause of fear, while professionals at this stage use hypnosis and psychotherapy techniques. Conducting special sessions helps the patient to realize and accept his fears, and allows him not to lose constructive thinking in the event of a critical situation.
Third stage how to treat phobias - controlling fears in practice and the ability to make the right decisions without the desire to escape from reality.

It should be noted that when deciding how to treat phobias in adults, a specialist can use pharmaceutical drugs that help relieve nervous tension and reduce the occurrence of panic attacks. However, such drugs are quite dangerous to health, their use is fraught with the risk of developing pharmacological dependence, and therefore it is undesirable to get carried away with them.

Getting rid of the problem yourself

When considering how to deal with phobias and fears on your own, the most common opinion is that treatment should be handled exclusively by a professional. However, this approach is incorrect - in the case when the patient is determined to have a successful outcome and believes in himself, it is possible not only to reduce the manifestations of panic fears, but also to completely get rid of them.

Phobias need to be treated by a psychotherapist

In many ways, an independent approach to how to deal with fears and phobias resembles the approach of a professional psychotherapist, excluding the technique of hypnosis. First of all, you need to ask yourself what exactly is the source of panic fear - not justified fear, but a feeling that cannot be controlled. After all, fear in the usual sense is a natural instinct of self-preservation characteristic of any living creature.

After determining the source of the problem, you should master the basic method, which will allow you to treat phobias and fears yourself. We are talking about desensitization, which is the ability to relax precisely at the moment when panic begins to manifest itself. Now about how to use it - first you need to completely relax and realize your fear by determining the answers to two important questions. How bad and scary is it really? Is it possible that the victim is exaggerating the danger?

When looking at phobias and how to deal with them on your own special attention deserves relaxation. The desired position is horizontal, after which the auto-training session begins. To achieve the desired effect, a voice recording can be used, turned on if necessary. This kind of sessions needs to be carried out not only during panic attacks, but also in a calm state, when there is no source of fear, which in the future will allow you to more quickly achieve the required state.

Very important aspect is correct breathing, which helps restore psychological balance and reduce heart rate and pulse rate. During the relaxation process, it is recommended to listen to your own breathing, while fully surrendering to the physical sensations, which will speed up the procedure and achieve a more complete effect.

To summarize the above, we can distinguish six stages on how to deal with phobias on your own:

analysis of the source of unreasonable fear;
awareness of fear and its acceptance;
a gradual decrease in the strength of the manifested fear;
the ability to relax in a critical situation;
restoration of breathing;
restoration of psychological balance through auto-training.

Effective techniques to combat pathology

There are special techniques that allow you to cope with far-fetched pathological fear.

Breathing exercises help fight phobias

Let's consider the most effective ways how to get rid of a phobia yourself by using the following techniques:

Turning off negative thinking, which allows you to cope with fixation on negative aspects, suggests using the “electric switch” technique. Your own fear is represented in the form of a relay that turns off with one jerk downwards - you should imagine this process as clearly as possible in all the details.
You get rid of fear with the help of breathing - inhaling gives courage to the body, exhaling eliminates panic. In this case, after inhalation there is a slight delay, but exhalation should take twice as long as inhalation.
It is necessary to do exactly what causes panic - in this case, a “drive” arises, a special energy that can help to realize oneself. If, for example, a person has social phobia and fear public speaking, they should be carried out at every opportunity.
The principle of “knocking out wedge with wedge” suggests the use of a technique based on the independent invocation of physiological reactions corresponding to the phobia - rapid heartbeat and intermittent breathing. This approach destroys the integrity of the fear response, resulting in the possibility of awareness and taking control of emotions.
The technique of “playing a theatrical role” allows you to overcome subconscious attitudes - you need to portray a confident person, deliberately straightening your shoulders, taking on an imperial posture with your chin held high. A slight smile is also necessary - it is enough to stay in this state for just a few seconds so that the brain can respond to the body’s reactions and eliminate fear.

Consolidating the effect obtained

To prevent the panic state from returning, you will need Full time job over your own personality and self-esteem.

Focusing on the positive is the best prevention of phobias

For this, there is also a certain scheme of actions that should be followed in order to get the maximum positive effect:

all victories, even the most insignificant ones, must be recorded;
failures are carefully analyzed in order to be able to write the next script that will be aimed at success;
it is necessary to create your own support by building support in the form of faith in science or in higher powers - the main goal is to gain confidence in a successful outcome when using your own capabilities to the maximum;
a person should be focused on the positive; one can rely on the love of loved ones, a friendly attitude towards others and the perception of a reciprocal disposition.