How to get rid of feelings of fear and anxiety - features, effective methods and reviews

2024 Author: Miguel Ramacey | [email protected]. Last modified: 2023-12-17 06:11

In a world where your life depends on money, and the amount of money depends on the mood of your boss, there can be no calm people. Today, every second suffers from insomnia, every fourth is treated for depression, constantly experiencing a feeling of anxiety and fear. How to get rid of these misfortunes, a person simply does not know and feels driven into a dead end.

Sound scary? After these lines, did you get the feeling that this is about you and your life? If not, then congratulations, your psyche is in order. If the answer to the proposed questions is yes, then you should think about how to get rid of the feeling of fear and about the causes of obsessive anxiety.

Fear of fear of strife

Fears are different. There are fears that everyone understands, for example, the fear of death. There are fears that most people have. These include the fear of spiders, the fear of the dark, etc. There are such fears that are inherent onlyunits. For example, there are people who are afraid of tangerines, Christmas trees, sparklers, etc.

Where did the fear come from?

In those days when our ancestors ran half-naked, swinging axes, fear performed a protective function for them. He saved by shielding people with what we now call fear.

For example, it is not for nothing that so many people are afraid of snakes. This fear has been passed down to us at the genetic level. In ancient times, if a person was not afraid of anything, he, as a rule, did not live long, there were too many dangers and little knowledge. Fear of something and a constant feeling of anxiety helped to stay alert, and thanks to this, to survive and produce offspring.

By the way, the feeling of fear not only contributes to self-preservation during immediate danger. Fear also helps to avoid potential danger.

If a person once flew an airplane long ago and at the same time experienced strong fear, then later he will avoid airplanes in every possible way, perhaps without even knowing why.

But nowadays life has changed a lot. The conditions and the environment in which we have to exist have changed. Now the feeling of fear that we have in certain circumstances is not always designed to save our lives. Now constant anxiety, on the contrary, prevents you from existing calmly, enjoying life's surprises.

Social fears

Today, a person tends to experience a wide range of socially conditioned fears that prevent him from achieving the desiredgoals. People are often afraid of things that do not threaten the safety of their lives.

Are you afraid of flying? If not, then you are lucky, one of the few. Yes, not everyone admits this, but most people experience a constant feeling of fear when flying on an airplane. How to get rid of it, given that people are well aware that according to statistics, there are fewer plane crashes than car accidents.

Often, many ordinary fears turn into a form in which they are simply impossible to control. For example, the most common phobia among new mothers is the fear for the life of their child. It seemed like a natural fear. But for many young parents, over time, it develops into a terrible phobia, because of which they suffer from insomnia and other unpleasant consequences.

Thus, we found out where the roots of our problems come from. They are from antiquity. Many thanks to the feeling of fear that, after many generations, we were still born into this world. But it is worth recognizing that in our world not much space is allocated to this feeling, but it resists, settling in our hearts and tormenting with its presence, forcing a person to become more and more immersed in thoughts about how to get rid of feelings of anxiety and fear without pain. way.

Fear and anxiety

In modern psychological research, these two terms are usually located side by side and generally have a similar meaning. But it is psychological science that separates them as two different concepts.

Anxiety isa word we use for certain types of fear. Anxiety is usually associated with the thought of a threat or with anxious thoughts about the future. The alarm is not timed.

But the feeling of fear is usually associated with a certain situation or with a certain object. Fear is one of the strongest human feelings.

Sometimes fear will come and go right away, but sometimes it lasts for a long time. The feeling of fear can affect a person's lifestyle, leading to insomnia, loss of appetite and other unpleasant companions. Man becomes not sweet life. He is immersed in thoughts about how to get rid of fears, phobias and establish a normal life.

What happens to the body?

How can you get rid of feelings of anxiety and fear? First you need to figure out if you have symptoms that are characteristic of this feeling.

The list is as follows:

• heart beats fast and fast;
• breathing fast;
• weakness in the body;
• perspires, the body is covered with sweat;
• pain in the stomach or intestines;
• inability to concentrate;
• dizzy;
• dry mouth.

If symptoms are present, you are afraid. This is because the body is preparing you for a dangerous situation. Blood flows to the muscles, blood sugar rises, which allows the brain to focus on danger.

Another list of symptoms can come with anxiety. You will most likely lose your sleep and appetite when you are anxious. Headaches may appearpains, difficulties in work and even in intimate terms. At the same time, additions from the list of symptoms that occur with fear are quite possible.

Phobia. What is this?

Phobia is the fear of a specific situation, the fear of a specific person, a specific animal, a specific place.

A person who has some kind of phobia tries to avoid any contact with an object that causes him panic fear.

When do you need help?

How to get rid of fear and anxiety? Psychology as a science is designed to help people cope with such problems. But it should be borne in mind that everyone experiences a feeling of fear and anxiety from time to time. And this is quite normal. This mobilizes human resources to achieve a goal in certain situations. In this case, the person does not need help.

But there are cases when a person needs psychological support. If fear and anxiety have settled in your head for a long time and do not plan to leave you, and at the same time you are experiencing extreme discomfort, then this situation should be considered a mental he alth problem.

If you feel anxiety all the time for a few weeks, if it seems to you that fears take over your whole life, then you need to wonder how to get rid of the feeling of fear forever.

Self-help with constant fear

If a person always strives to avoid a situation that gives him moral discomfort (for example, a feeling of fear), then he will not be able to check in practice whetherIs it really all so frightening or is it just a stereotype in my head. In fact, the most effective means of dealing with phobias and fears is the ability to experience them.

The first thing for self-help is to get to know yourself, your fears, phobias. We must try to learn more about them, to understand their nature. You can try to keep a diary where you describe your anxious thoughts, feelings of panic and fear. How to get rid of them, the diary, of course, will not tell. But if you keep a record of the circumstances under which they appeared and how long they lasted, and then be sure to analyze what was recorded, then the result is likely to be.

You should try to set small goals to overcome your fears. Maybe some music helps you put your nerves in order? Maybe you should wear some kind of talisman that you really liked. Perhaps this method will help you gradually get rid of obsessive fears.

Ways to overcome fears

How to get rid of fear in a he althy way? Simple methods will help you with this.

Relaxation method

It can help you with mental and physical feelings of dread, and it can also help relieve tension in your shoulders with deep breathing.

You need to imagine yourself in the forest or on the seashore. For greater effect, you can turn on the audio recording of the noise of the forest or sea waves.

How to get rid of the feeling of fear of death? The following two methods must be used throughout life:

• methodproper nutrition;
• no alcohol.

Of course, these methods are suitable for dealing with any phobia. But just imagine how understanding that you stick to a he althy lifestyle (which means you will get sick less and die later) can help in the fight against the above fear.

How is the he althy lifestyle method useful for dealing with fears?

If a person consumes a lot of sugar, then problems due to blood sugar can send alarm signals to the brain. Coffee and tea can also be classified as prohibited foods, as they can increase anxiety levels.

Avoid drinking alcohol or consume alcohol in small quantities. If a person thinks day after day how to get rid of the feeling of fear, then, most likely, he finds the same way out every time. This is alcohol consumption. Is this the way out?

There is another method to get rid of feelings of anxiety and fear. Faith (religion) can help with this.

A person with the help of faith in God is able to feel the all-encompassing love and protection from above. And religion can help you cope with everyday stresses through prayers or conversations with a priest.

The most popular phobias of our time

We are all different people. And yet we are very similar in our fears and phobias.

Basic phobias:

• fear of spiders;
• poverty;
• pregnancy;
• wind;
• water;
• air;
• heights;
• homosexuality;
• thieves;
• fight;
• zippers;
• thunder;
• shower;
• animals;
• mirrors;
• kite;
• frogs;
• go across the bridge;
• needles;
• skin diseases;
• blood;
• dolls;
• horses;
• mechanisms;
• furs;
• germs;
• graves;
• mice;
• rats;
• meat;
• night;
• fire;
• flight;
• ghosts;
• birds;
• empty rooms;
• injured;
• injuries;
• speeds;
• snow;
• dogs;
• cats;
• supermarkets;
• light;
• dark;
• crowds;
• injections;
• vaccination;
• ringing bells;
• loud music;
• neighbors;
• full bath;
• pool;
• churches;
• worms;
• snails;
• sound of the kettle on;
• fear of leaving the stove or iron on;
• noise;
• poison and many other fears.

Many people have multiple phobias.

Expert Help

How to get rid of fear and anxiety? Psychology as a science has several answers to this.

For example, psychologists have special relaxation techniques in their arsenal that will help reduce anxiety. The training course usually includes breathing exercises. Psychologists also teach anxious people to relax muscle groups one by one.

For starters, a person should try to cope with their own fears using methods thatgiven by us above. If self-help did not turn out to be effective, then you will have to contact a specialist.

You may have to go through a whole course of special counseling or therapy, during which you will be offered many exercises to relieve anxiety and fears.

As you know, we all come from childhood. Therefore, psychotherapists usually adhere to the theory that the problems associated with fear today are childhood problems. Perhaps the parents adhered to the wrong ways of education. Maybe the father was a supporter of physical punishment. Or maybe your mother was too protective of you all your childhood? These questions and many others will be clarified at the reception by a specialist.

Most likely, a psychologist will teach you the "Stress Vaccination" technique, which will increase confidence in yourself and your strength in dealing with stress.

If psychotherapeutic methods with a specialist do not help, then you will have to turn to drug treatment.

Sometimes drugs are prescribed as an adjunct in therapy. But drug treatment is used for a short time. This is short term help. It will not help get rid of the root of the problem. Therefore, drug treatment is combined with other types of care.

In our time, social networks can become good helpers in the fight against various phobias. People unite in closed groups where they support each other and advise on how to get rid of feelings of anxiety and fear.

Such groups are very useful in this age. Phobias and fears are similar for many people. ATsuch groups do not need to be shy and afraid that they will not understand you. On the contrary, this is a place where you can be extremely frank and not be ashamed of your fears. At the same time, receive support and understanding, which can often give a good therapeutic effect.

Conclusion

Fear and anxiety are linked to mental he alth. These feelings are most commonly referred to as anxiety disorders.

These include:

• specific phobias;
• agoraphobia;
• social anxiety disorder;
• panic disorder.

If fear and anxiety have become unmanageable, do not hesitate to seek help from a professional who can provide you with fast and high-quality help in the fight against fears and anxiety.