Animals are dying, flowers are dying, there is a constant feeling of anxiety. Feelings of fear and anxiety for no reason, what to do? How anxiety manifests itself

When a person is in danger, it is normal to feel fear and anxiety. After all, in this way our body prepares to act more effectively - “fight or flee.”

But unfortunately, some people tend to experience anxiety either too often or too intensely. It also happens that manifestations of anxiety and fear appear for no particular reason or for a trivial reason. In cases where anxiety interferes with leading a normal life, the person is considered to have an anxiety disorder.

Symptoms of Anxiety Disorders

According to annual statistics, 15-17% of the adult population suffers from some form of anxiety disorder. The most common symptoms are:

Cause of anxiety and fear

Everyday events are often associated with stress. Even such seemingly ordinary things as standing in a car during rush hour, celebrating a birthday, lack of money, living in cramped conditions, overwork at work or conflicts in the family are all stressful. And we are not talking about wars, accidents or diseases.

In order to cope with a stressful situation more effectively, the brain gives a command to our sympathetic nervous system (see figure). It puts the body in a state of excitement, causes the adrenal glands to release the hormone cortisol (and others), increases the heart rate, and causes a number of other changes that we experience as fear or anxiety. This, let's say - "ancient", animal reaction, helped our ancestors to survive in difficult conditions.

When the danger has passed, the parasympathetic nervous system is activated. It normalizes heart rate and other processes, bringing the body to a state of rest.

Normally, these two systems balance each other.

Now imagine that for some reason a failure occurred. (A detailed analysis of typical causes is presented).

And the sympathetic nervous system begins to become excited, reacting with feelings of anxiety and fear to such minuscule stimuli that other people do not even notice...

People then experience fear and anxiety with or without reason. Sometimes their condition is constant and enduring anxiety. Sometimes they feel nervous or impatient, have difficulty concentrating, or have trouble sleeping.

If such anxiety symptoms persist long enough, then, according to the DSM-IV, a doctor may diagnose generalized anxiety disorder» .

Or another type of “failure” - when the sympathetic nervous system hyperactivates the body for no particular reason, not constantly and weakly, but in strong bursts. Then they talk about panic attacks and, accordingly, panic disorder. We have written quite a bit about this type of anxiety-phobic disorder in others.

About treating anxiety with medications

Probably, after reading the text above, you will think: well, if my nervous system is unbalanced, then it needs to be brought back to normal. Let me take the appropriate pill and everything will be fine! Fortunately, the modern pharmaceutical industry offers a huge selection of products.

Some of the anti-anxiety drugs are typical “bullshit” drugs that have not even undergone normal clinical trials. If anyone is helped, it is through the mechanisms of self-hypnosis.

Others - yes, they really relieve anxiety. True, not always, not completely and temporarily. We mean serious tranquilizers, in particular those of the benzodiazepine series. For example, such as diazepam, gidazepam, Xanax.

However, their use is potentially dangerous. First, when people stop taking these medications, the anxiety usually returns. Secondly, these drugs cause real physical dependence. Thirdly, such a crude way of influencing the brain cannot remain without consequences. Drowsiness, problems with concentration and memory, and depression are common side effects of anxiety medications.

And yet... How to treat fear and anxiety?

We believe that an effective, and at the same time, gentle for the body way of treating increased anxiety is psychotherapy.

That's just not outdated conversational methods, like psychoanalysis, existential therapy or gestalt. Control studies indicate that these types of psychotherapy give very modest results. And then, at best.

What a difference modern psychotherapeutic methods: EMDR-therapy, cognitive-behavioral psychotherapy, hypnosis, short-term strategic psychotherapy! They can be used to solve many therapeutic problems, for example, to change inadequate attitudes that underlie anxiety. Or teaching clients to “control themselves” in stressful situations is more effective.

The integrated use of these methods for anxiety neuroses is more effective than treatment with medications. Judge for yourself:

the probability of a successful result is about 87%! This figure is not only the result of our observations. There are many clinical trials confirming the effectiveness of psychotherapy.

noticeable improvement in condition after 2-3 sessions.

short-termism. In other words, you do not need to go to a psychologist for years, usually 6 to 20 sessions are required. It depends on the degree of neglect of the disorder, as well as other individual characteristics of the person who applied.

How is fear and anxiety treated?

Psychological diagnostics- the main goal of the first meeting between the client and the psychotherapist (sometimes two). Deep psychodiagnostics is what further treatment is based on. Therefore, it must be as accurate as possible, otherwise nothing will work. Here is a checklist for a good diagnosis:

the real, underlying causes of anxiety have been found;

a clear and rational treatment plan for anxiety disorder has been drawn up;

the client fully understands the mechanisms of psychotherapeutic procedures (this alone gives relief, because the end of all suffering is visible!);

you feel sincere interest and care about you (in general, we believe that this condition should be present everywhere in the service industry).

Effective treatment, in our opinion, this is when:

scientifically proven and clinically tested methods of psychotherapy are used;

the work is carried out, if possible, without medications, which means no side effects, no contraindications for pregnant and nursing mothers;

the techniques used by the psychologist are safe for the psyche, the patient is reliably protected from repeated psychological trauma (and sometimes “victims” of amateurs of all stripes turn to us);

the specialist helps to increase the independence and confidence of his client, and does not seek to make him dependent on the therapist.

Sustainable results- this is a consequence of intensive joint work between the client and the psychotherapist. Our statistics show that on average this requires 14-16 meetings. Sometimes you come across people who achieve excellent results in 6-8 meetings. In particularly advanced cases, 20 sessions are not enough. What do we mean by “quality” result?

Sustained psychotherapeutic effect, no relapses. So that it doesn’t happen as often happens when treating anxiety disorders with medications: if you stop taking them, fear and other symptoms return.

There are no residual effects. Let's turn again to drug treatment. Typically, people taking medications still feel anxious, albeit through a veil. From such a “smoldering” state a fire can flare up. It shouldn't be this way.

The person is reliably protected from possible stress in the future, which (theoretically) could provoke the appearance of anxiety symptoms. That is, he is trained in self-regulation methods, has high resistance to stress, and is able to properly take care of himself in difficult situations.

Stress and anxiety are a normal reaction to difficult life situations, but they go away after the difficulties are resolved. During periods that cause anxiety and anxiety, use stress relief techniques, try folk remedies.

Anxiety is the body's response to a physical or psychological threat. Acute anxiety may occur before an important or difficult event. It goes away quickly. However, for some people, anxiety becomes almost normal, seriously affecting their daily lives. This painful condition is called chronic anxiety.

Symptoms

An acute state of anxiety manifests itself in a vague or, conversely, clearly directed premonition. It may be accompanied by physical symptoms such as stomach cramps, dry mouth, rapid heartbeat, sweating, diarrhea and insomnia. With chronic anxiety, sometimes there is causeless worry. Some people fall into panic, for which there seems to be no reason. Symptoms include a feeling of suffocation, chest pain, chills, tingling in the arms and legs, weakness and a feeling of dread; sometimes they are so strong that both those suffering from neurosis and those around them can mistake them for a real heart attack.

Breathing exercises for anxiety

Yoga classes are useful for people who often experience anxiety. They promote physical and mental relaxation, smooth breathing and help overcome negative emotions. The exercise is designed to strengthen and relax the muscles of the chest and abdomen and restore the disrupted flow of vital energy (prana). At each stage, take five breaths.

Kneel down, place one hand on your stomach, the other on your thigh. Feel how the abdominal wall rises when you inhale, and how it draws in when you exhale slowly.
Place your palms on either side of your chest. When breathing, raise and lower your chest, while exhaling, pressing on it with your hands, squeezing out the air.
Tighten your abdominal muscles. As you inhale, lift your shoulders and upper chest and lower them as you exhale, while relaxing your abdominal muscles

No matter how the feeling of anxiety manifests itself, it exhausts and deprives one of strength; eventually physical health may suffer seriously. It is necessary to find ways to combat the main cause of the disease. Consult a specialist. How to avoid feelings of anxiety?

Obsessive neurosis

Obsessive neurosis is a disorder in which a person feels the need to constantly do something, such as wash their hands, endlessly check whether the lights are off, or replay sad thoughts over and over again. It is based on a persistent state of anxiety. If this type of behavior is disrupting your normal life, seek professional help.

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In stressful situations, the body burns nutrients faster than usual, and if they are not replenished, the nervous system gradually becomes depleted, which causes anxiety. Therefore, it is important to eat a healthy diet rich in complex carbohydrates, such as whole grain bread and brown rice. This diet is believed to have a calming effect.

Note! If you can’t cope with stress on your own, it doesn’t matter. Today there are many How to choose your sedative, read our material.

To maintain a healthy nervous system, be sure to include essential fatty acids (found in, for example, whole grains, nuts, seeds and vegetables), vitamins (especially B vitamins) and minerals in your diet. To achieve stable blood sugar levels, eat small, frequent meals. A harmonious combination of rest, physical activity and entertainment will help you feel physically healthier.

Treating Anxiety

You yourself can do a lot to alleviate your condition.

Self-knowledge. Reflections on the causes of the pathological condition will serve as the first step to overcoming them. If you have a phobia, such as flying, you may be able to focus your fear on something specific.
Relaxation. Evolution has programmed our body in such a way that any danger causes a response, expressed in involuntary physiological changes that prepare the body for the “fight or flight” response. By learning techniques for physical and mental relaxation, you can relieve anxiety. There are several ways to achieve this.
Try exercise or other physical activity that requires effort to ease muscle tension and release nervous energy.
Do something calm and relaxing.
Start a group class that teaches relaxation and meditation, or use a relaxation course on an audio or video cassette.
Do progressive muscle relaxation exercises twice a day or any time you feel anxious. Try relaxing yoga exercises.
You can relieve anxiety and improve well-being by pressing your thumb on the active point located on the back of the hand, where the thumb and forefinger converge. Perform the massage three times for 10 - 15 seconds. Do not touch this point during pregnancy.

Hyperventilation during anxiety

In a state of anxiety and especially during outbreaks of panic fear, breathing quickens and becomes superficial, the ratio of oxygen and carbon dioxide in the body is disturbed. To eliminate oversaturation of the lungs with oxygen, or hyperventilation, sit with your hand on your upper abdomen and inhale and exhale so that when you inhale your arm rises. This helps to breathe slowly and deeply.

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Cognitive therapy. Practicing affirmations will help reprogram your thoughts so that the focus is on the positive aspects of life and personality, rather than the negative ones. Write short phrases that suit your occasion. For example, "I am prepared for this job" if you are going to be interviewed by a potential employer. It can be helpful to repeat these phrases out loud or write them out several times. This type of psychological exercise is a part of cognitive therapy aimed at changing natural or instinctive reactions without trying to understand their essence. The doctor can direct your thoughts in search of a positive explanation for the actions of certain people: for example, a friend did not pay attention to you in the store, not because she did not like you, but simply did not see you, thinking about something. Once you understand the essence of such exercises, you will be able to perform them yourself. You will learn to adequately perceive negative influences and replace them with more positive and realistic ones.

Anxiety and nutrition

The amino acid tryptophan has a calming effect on the brain. In the brain it is converted into serotonin, which causes calm. Most protein foods contain tryptophan. In addition, the absorption of this substance improves with the simultaneous consumption of carbohydrates. Good sources of tryptophan are milk and biscuits, turkey sandwiches, or cheese sandwiches.

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Nutrition. A state of anxiety suppresses appetite or increases it. Choose foods rich in B vitamins, vitamin E, calcium and magnesium, as the lack of these nutrients exacerbates anxiety. Limit your intake of sugar and white flour products. Avoid alcohol and caffeinated drinks. Instead, drink spring water, fruit juices or soothing herbal teas.

Aromatherapy. If you feel physically tense, massage your shoulders with aromatic oils, add them to a bath or in an inhaler. To prepare massage oil, take two teaspoons of cold-pressed vegetable oil - almond or olive - and add two drops of geranium, lavender and sandalwood oils and one drop of basil. Avoid the latter during pregnancy. Put a few drops of geranium or lavender oil into your bath water or a bowl of hot water and inhale the steam for 5 minutes.

Phytotherapy. For three weeks, drink three times a day, one glass of tea from pharmacy verbena, empty oats (oatmeal), or ginseng. These herbs have a tonic effect.

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To relieve tension during the day and sleep well at night, add chamomile, intoxicating pepper (kava-kava), lime blossom, valerian, dried hop cones or passion flower to the described herbal mixture. Consult your doctor before use.

Flower essences. Flower essences are designed to relieve negative emotions. They can be used both individually and in various combinations, depending on the type of personality.

For general anxiety, take aspen flower, mirabelle, larch, mimulus, chestnut, sunflower, or pedunculate oak flower essences four times a day. Take Dr. Buck's Rescue Balm every few minutes when panicking.

Other methods. Psychotherapy and cranial osteopathy can help alleviate anxiety symptoms.

When to see a doctor

Severe feelings of anxiety or attacks of fear.
See your doctor immediately if
The state of anxiety is accompanied by depression.
Insomnia or dizziness.
You have one of the physical symptoms listed above.

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

Personality anxiety

If personal anxiety is at too high a level and goes beyond the normal state, then this can lead to disruption in the functioning of the body and the appearance of various diseases in the circulatory system, immune and endocrine. Anxiety, from which a person cannot overcome on his own, greatly affects the indicators of a person’s general condition and his physical abilities.

Each person reacts differently to a given situation. Most often, a person already knows in advance what emotions he will experience if some event happens.

Excessive personal anxiety is a certain violation of the adequacy of the expression of emotions. When a person experiences this type of anxiety, they may experience: trembling, a feeling of danger and complete helplessness, uncertainty and fear.

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

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

Symptoms of Anxiety

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

reactions to severe stress;
constant feeling 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 several common and well-known types of anxiety that people often experience.

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

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

Generalized anxiety is also a well-known disease that is persistent and not limited to ordinary environmental circumstances. A person who suffers from this type of anxiety often experiences: worry about future failures, fidgetiness, inability to relax and tension, nervousness, sweating, dizziness and difficulty concentrating.

What is anxiety?

Anxiety is the activity of the subconscious, trying to protect the body from a possible unfavorable event. In this case, a vague feeling of anxiety and fear arises.

The occurrence of this phenomenon is due to the fact that a person expects danger in various things. Associative reflexes arise in the brain with a possible source of threat. It is important that there may not be a threat, that is, a false association occurs, but the body’s response is quite real:

increase in cardiac output, number of heart contractions;
increased breathing;
sweating;
nausea.

With a long course, these symptoms are joined by:

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

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

The difference between anxiety and fear

Many people who are in an anxious state are aware of the above changes. But the understanding of anxiety itself, that is, the causes of the above physiological changes, is far from accessible to everyone.

This is what distinguishes anxiety from fear. With fear, a person specifically and very accurately knows the reason. Fear begins immediately during danger and this is an understandable reaction, while anxiety is a deeper, incomprehensible phenomenon.

Adaptive and pathological anxiety

Adaptive anxiety appears as an organism's response to possible changes in the 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 is in no way connected with real events.

Examples from life

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

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

The only question in this situation is “why?” Because the teacher is still in thought and doesn’t know who to ask. There are many options for the outcome of this situation. If you think logically, then such a phenomenon as anxiety is completely inappropriate in this case.

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

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

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

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

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

Let's consider another situation that everyone has been in - waiting for a bus. In addition, if you are late, then waiting becomes an unbearably draining task. But your worry will not speed up the bus, which is quite logical. Then why worry?

Fighting Anxiety

If you feel the symptoms listed above, then often ask yourself the question “why?” This question will direct your thoughts in the right direction. It is much easier to deal with it, because the genesis, that is, the origin and cause of fear, is clear.

When there are too many fears and anxieties, they seriously complicate the life of any person, preventing them from relaxing and focusing on really important things, so you need to try to fight them. Everyone is concerned about the question of how to overcome fear forever. In fact, it is impossible to completely get rid of fear and there is nothing wrong with that. Fear is necessary; a person needs this emotion to survive. In order to be a completely mentally healthy person, fear is necessary.

But make sure that fear does not literally tie you hand and foot. There are several steps to managing your fears.

Non-judgmental attitude

The more attention a person pays to fighting fear, the more it paralyzes him. It is necessary to stop judging fear, because there is nothing good or bad in the fact that a person is afraid. You do not need to consider your fear as an enemy, on the contrary, you need to treat it positively. Let this become your powerful weapon.

Explore your fear

Fear needs to be explored. You need to spend your internal energy wisely; with the help of this energy you can control your fear. Try to switch from fear to something else, each person will be able to do this differently, you need to find your own way that will be most effective.

Practical training

Overcoming fear should not be the main goal, otherwise internal resistance will develop, which will interfere with all processes within a person and will only worsen the feeling of anxiety and fear. In order to develop self-confidence, you need to make some effort. First, get out of your comfort zone. Before you start an active struggle, you need to ask yourself the question of why all this is being done, why this struggle is needed and what it will lead to.

On a piece of paper, you need to make a list of all your desires, the fulfillment of which is prevented by excessive anxiety, and then begin to gradually implement this list. The first time will not be easy, but this is a very useful training and, most importantly, incredibly effective.

Fears must be present in life, but they should not complicate this life too much. A person should be in a comfortable state and feel good, be able to control fears and prevent them. Anxiety should not be excessive, and you need to learn to cope with this.

12 tips to get rid of anxiety, fear and worry

Exercise stress

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

Drink less coffee

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

Avoid annoying conversations

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

"White noise"

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

Analysis of experiences

If you are worried about many different things and problems, make a list of these sources of anxiety. For each individual alarm, assign possible consequences. When you clearly see that nothing very terrible threatens you, it will be easier for you to calm down. In addition, this will make it easier for you to think through all the options for solving your problems.

Watch funny movies and laugh more. Laughter releases endorphins and helps relieve stress.

Looking at what terrible things can happen to people, your own problems will seem trivial to you. After all, everything is learned by comparison.

Don't create unnecessary problems for yourself

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

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

You will only annoy yourself with such thoughts. If you are suddenly worried about something that might happen, ask yourself two questions: how likely is it that it will happen, and how, if at all, can you influence the course of events. If you have no control over what's 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

You need to know the enemy 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 you will also find out that the likelihood that something you fear will happen to you is not at all high. Based on specific data or numbers, you will realize that you are simply fooling yourself.

Eastern wisdom

Take up mastering one of the Eastern techniques of relaxation, meditation or yoga. These practices significantly contribute to complete relaxation, both physically and mentally. Also, during classes, the already known endorphin is produced. Practice with an instructor, or master one of the techniques yourself with the help of relevant literature or video lessons. It is recommended to cheer up in this way for 0.5-1 hour every day.

Share worries with a friend

Fear of the future (futurophobia)

Fear of the future is a constant feeling of anxiety in a person associated with upcoming events in his life. This fear appears under the influence of daily stressful situations in combination with positive emotions (a desired move or the birth of a child).

Futurophobia is an individual’s endless doubt that he is able to overcome all the obstacles and problems that await him in life. Often a person begins to understand the groundlessness of this fear. However, more often it all comes down to the fact that he cannot find the origins of his doubts. The person’s internal state then worsens, and the fear itself returns with renewed vigor.

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

How to overcome the fear of the future?

Specialists have developed a strategic plan that contains methods for increasing and replenishing the reserve of strength for psychological stability, self-confidence in one's own abilities, as well as for developing the ability to adequately respond to various events.

Analyze

Initially, you should analyze what situation causes fear and what it is associated with. Here it is very important to remember when disturbing thoughts first began to visit and whether they are based on a real danger or a subjective one. The more accurately you determine the form of fear, the easier it will be to analyze all the facts that should be written down daily.

At this stage, it is good to visualize 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 your worries, and possibly your fears.

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

Find a solution

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

In the event that fear haunts a person for a very long time and he is unable to overcome his fears on his own, which prevents him from living a normal full life, it is better to contact a specialist (psychotherapist) who will prescribe medication.

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

Grounding exercises are designed to reconnect with the present, here and now. The main goal is to tie your mind and body together and make them work together.

These exercises are useful in many situations when you feel:

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

The exercises are based on using the senses - sight, hearing, taste, smell, touch - to connect the mind and body in the present moment. These are basic human feelings that remind us that we are here and now and we are safe. Use only those that you feel comfortable doing.

#1 - Remind yourself who you are

State your name. Say your age. Tell me where you are now. List what you did today. Describe what you will do next.

#2 - Breathing

Take 10 slow breaths. Focus your attention on your breathing, each inhalation and exhalation. Count to yourself the number of exhalations.

#3 - Feel

Splash some water on your face. Note how you felt. Feel the touch of the towel you used to dry your face. Take a sip of cold water. Pick up a cold can of cola or lemonade. Feel the cold and wetness of the surface of the bottle. Pay attention to the bubbles and taste of the liquid you drink. Now take a large mug of hot tea in your hands and feel its warmth. Do not rush to drink tea, take small sips, savoring the taste of each.

#4 - Nightmare

If you wake up in the middle of the night from a nightmare, remind yourself who you are and where you are. Tell yourself what year it is and how old you are. Look around the room, mark all familiar objects and name them. Touch the bed where you are lying, feel the coolness of the air, name any sounds you hear.

#5 - Clothes

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

#6 - Gravity

If you are sitting, touch the chair below you and feel the weight of your body and legs touching the surface and floor. Notice how much pressure your body, arms, and legs place on the seat, floor, or table. If you are lying down, feel the contact between your head, body and legs as they touch the surface you are lying on. Starting with your head, notice how each part of your body feels, then work your way down to your feet and the soft or hard surface they rest on.

#7 - Stop and listen

Name all the noises you hear around you. Gradually move your attention from nearby sounds to those coming from a distance. Look around and notice everything that is directly in front of you, and then to the left and to the right. Name the characteristic features, details and features of large objects first, and then smaller ones.

#8 - Get up and walk around the room

Focus on every step you take. Stomp your feet and notice the sensations and sounds as your feet touch the ground. Clap your hands and rub your hands vigorously. Listen to the sound and sensation in your palms.

#9 - Temperature

When you go outside, pay attention to the air temperature. How different (or similar) is it to the temperature in the room you were just in?

No. 10 - See, hear, touch

Find five things you can see, five things you can hear, touch, taste, smell.

#11 - Dive

Dip your hands into something that has an interesting or unusual texture.

#12 - Music

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

No. 13 - Garden

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

Treatment

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

Surely each of us has experienced a feeling of anxiety and anxiety, manifested in the form of inexplicable and insurmountable negative emotions. And if in some situations we blame a stressful state or some kind of nervous shock, then anxiety can often arise for no reason.

In fact, there are still reasons, they are just not on the surface, but hidden deep inside, which can make it very difficult to open them. We will try to deal with this problem on our website.

Anxiety syndrome can cause a person to experience serious emotional (however, often physical) discomfort and interfere with enjoying life. This condition has a detrimental effect on the body and mental balance, as a result of which psychosomatic diseases can develop.

If you are overcome by a feeling of anxiety for no reason, you need to deal with its sources and try to help yourself. How to do it? The following material is devoted specifically to this topic.

What is anxiety and anxiety

Anxiety in psychology is considered as an emotion with a negative connotation that can occur in response to some event. There are also cases when a state of anxiety and anxiety arises for no reason.

It is necessary to distinguish between the concepts of anxiety and anxiety

Anxiety is an emotional state that occurs in situations of uncertain danger, so this emotion is often pointless. This concept was introduced into psychology by the creator of psychoanalysis - Sigmund Freud.

Anxiety is a whole complex of emotions, including feelings of fear, shame, anxiety, guilt, etc. . This is an individual psychological feature of a person, manifested in the fact that a person is prone to experiences. The reason may be a weak nervous system, certain properties of temperament or personality.

Sometimes anxiety is a completely normal condition that can even be beneficial. For example, if we worry about something (in moderation), then this can make us perform some tasks with high quality and achieve success. But, if anxiety develops into an anxiety disorder, then we are talking about a violation that needs to be dealt with.

There are several types of anxiety disorders:

Generalized. This is exactly the case when feelings of anxiety and restlessness arise without a reason. Upcoming exams, starting a new job, moving and other circumstances have absolutely nothing to do with it. This state covers a person suddenly and completely - to such an extent that a person cannot even perform daily activities.
Social. In such cases, a vague feeling of anxiety does not allow you to feel comfortable surrounded by other people. Because of this, difficulties can arise even when a person simply goes outside, to the store or for a walk. As a result of such an anxiety disorder, the need to study, work, and visit public places turns into incredible torment for a person.
Panic state. This disorder periodically occurs unreasonable fear and excitement. The intensity of fear in this case is pronounced. Suddenly, a person’s heart begins to beat rapidly, sweating increases, he begins to feel short of breath, and he begins to want to run somewhere and do something to get rid of this condition. People prone to panic attacks may even be afraid to leave the house and interact with people.
Phobias. Despite the fact that phobias are characterized by a fear of something specific (heights, confined spaces, insects, etc.), this is most often - unconscious anxiety. A person cannot explain why he is afraid, for example, of snakes, the dark, or something else.

Anxiety disorder often develops along with depression, obsessive-compulsive disorder, or bipolar disorder.

Difference between fear and anxiety

It is necessary to distinguish these two concepts from each other. Fear and anxiety, although they have similar manifestations, are still different states. Fear is an emotional reaction to some real threat. In turn, anxiety is perhaps an unreasonable expectation of something bad, some kind of danger or a traumatic situation. . To understand what we are talking about, let's give an example.

Suppose a student who has not prepared for an exam would, quite reasonably, fail the exam. On the other hand, look at an excellent student who has prepared thoroughly, studied all the answers to all the questions, but is still worried that he will not be able to get a good grade. In this case, we can argue about an inadequate reaction to the situation, which indicates a possible anxiety disorder.

So, let’s summarize what the difference and concerns are:

Fear is in response to some reasonable stimulus, and anxiety is a condition that occurs even in the absence of a clear danger signal.
Fear is usually focused on specific source of danger in the event of an inevitable expectation or a collision with it that has already occurred, and anxiety arises even if collision with danger is not predicted.
Fear develops at the moment of threat, and anxiety - long before it occurred. And it is not a fact that this frightening moment will come.
Fear based on experience a person, some traumatic events in his past. In turn, anxiety future-oriented and is not always supported by negative experience.
Fear most often has connection with inhibition of mental function due to the involvement of the parasympathetic parts of the nervous system. Because of this, it is believed that the feeling of fear “paralyzes”, “turns off” or simply makes you run without looking back. Unreasonable anxiety, on the contrary, usually associated with stimulation of the sympathetic parts of the nervous system. But this does not mean that it is capable of mobilizing human strength and directing it to a constructive solution. Anxiety takes over completely, makes thoughts swirl around the expectation of something unpleasant.

You should also distinguish between the concepts of fear and anxiety. If fear is an emotion that arises in some situations, then fear is felt quite often (if not all the time) and is rather a manifestation of personality. The same can be said for anxiety.

If a person sometimes experiences anxiety (in conditions that are natural for this), then anxiety occurs so often that it only harms and makes the person stop enjoying life and the usual joyful moments.

Symptoms of Anxiety

In general, we can say that the symptoms of fear and anxiety are very similar. The significant difference lies in the intensity. Naturally, fear is characterized by a brighter emotional coloring and suddenness of occurrence. But, in turn, constant increased anxiety can greatly harm a person.

Severe anxiety, along with a change in the emotional background, usually manifests itself in conjunction with the following symptoms:

a feeling of shaking the body (the so-called jitters), trembling in the hands;
increased heart rate;
increased sweating;
chills;
stiffness;
feeling of tightness in the chest;
tension in the muscles until they become sore;
pain in the head, abdominal cavity and other parts of the body of unknown origin;
loss of appetite or, conversely, its increase;
worsening mood;
inability to relax and concentrate;
irritability;
interrupted sleep, insomnia;
lack of interest not only in usual, but also in most favorite activities.

Constant anxiety can lead to very unpleasant consequences. IN R As a result of this condition, arrhythmia of the heart can develop, dizziness, a feeling of a lump in the throat, asthma attacks, and trembling in the extremities can disturb. There may even be changes in body temperature, problems with the digestive organs . Naturally, health problems worsen the state of appearance, which, in turn, negatively affects all areas of life.

Causes of anxiety and fear attacks

A state of anxiety and restlessness, even seemingly causeless, still has its reasons. Sometimes getting to the truth is quite difficult, since anxiety can be hidden very deeply. If a person is unable to independently understand the origins of the problem, a competent psychologist or psychotherapist can help.

The most common causes of anxiety are: the following scenario options:

N hereditary factor. It may seem strange, but anxiety can be passed on from immediate family. Perhaps it’s all about the properties of the nervous system, which are innate.
Features of education. If in childhood a person was constantly frightened by the possible consequences of certain actions, failures were predicted, and they did not believe in their son or daughter, then increased anxiety inevitably develops. The child grows into an adult and projects the imposed model of behavior in adulthood.
Overprotectiveness. Due to the fact that all issues were decided for such a person in childhood, he grows up childish and may be constantly afraid of making a mistake.
The desire to constantly control everything. Usually this habit starts from childhood due to incorrect attitudes of adults. If such a person suddenly has something out of his control (well, or if there is a possibility of such a development of events), he becomes very worried.

The appearance of an anxious state can also be influenced by other reasons: psychological trauma, severe stress, dangerous and even health- or life-threatening situations, etc.

Understanding the cause of fear and anxiety is the first step towards getting rid of a pathological psycho-emotional state.

When is anxiety normal and when is it pathological?

As we have already indicated, in a number of situations anxiety is a completely justified state (upcoming exams, moving, moving to another job, etc.). It can help a person overcome some problems and eventually return to normal life. But, there are cases of pathological anxiety. It has a destructive effect not only on the psycho-emotional, but also on the physiological state of a person.

How to distinguish pathological anxiety from that which is normal? According to several signs:

If anxiety develops for no reason when there are no prerequisites for this. A person constantly expects something bad to happen and worries about himself and his loved ones. He almost never, even in a prosperous environment, feels calm.
A person predicts unpleasant events, is expecting something terrible. This can be seen in his behavior. He either rushes about, constantly checking something or someone, then falls into a stupor, then withdraws into himself and does not want to contact others.
In a state of some kind of panic due to increased anxiety, a person also exhibits psychosomatic symptoms– breathing becomes intermittent, heart rate increases, dizziness appears, and sweating increases. Due to constant tension, a person is nervous and irritable, and his sleep is disturbed.
Anxiety without a reason doesn’t really just happen. It is always preceded by some circumstances, for example, unresolved conflicts, constant stay in a state of stress and even physiological disorders, including imbalance and brain diseases.

Unreasonable fear and anxiety is a problem that must be dealt with. A person constantly in this state can eventually lead himself to neurosis and a nervous breakdown.

How to get rid of feelings of anxiety and worry

What to do if you are overcome by a constant feeling of fear? Definitely: action is necessary. Psychologists suggest getting rid of anxiety and fear using the following recommendations:

Look for the reason. A persistent anxious feeling always has a reason, even if it seems to appear without reason. Think about at what point in your life did you begin to experience severe anxiety? Most likely, you will have to carefully delve into your memory and your feelings. You may discover many unexpected things. The reason may be troubles at work, relationships with loved ones, health problems, etc. Immediately think about whether you can change something in this situation. In most cases, you are still able to at least partially influence the source of anxiety (for example, find another job, resolve conflicts with loved ones, etc.), which will alleviate your condition.
Say your problem out loud. If the cause of the anxious state cannot be found, you can try to remove the feeling of anxiety by talking through the problem with another person. During the conversation, you can find out a lot of interesting things about yourself. But, a very important nuance: the interlocutor must have a positive attitude. It should not drive you into even greater despondency, but strive to give a positive charge.
Take your mind off your problems. Immerse yourself in a hobby, go to the cinema, chat with friends, visit an exhibition - do something that you like and that will allow you to not constantly scroll through anxious thoughts in your head. Even if it’s something small like having a nice cup of tea during your lunch break at work.
Play sports. It has been verified by many people that regular exercise makes a person more emotionally balanced and self-confident. Physical activity helps relieve mental and muscle tension, at least temporarily getting rid of depressing thoughts.
Find time for quality rest. The most accessible rest that many people forget about is good sleep. Down with “urgent” matters that drag on day after day. You must definitely allow yourself to get enough sleep (even if not always, but often). In sleep, you and your nervous system relax, so a well-rested person does not see as many dark colors around him than someone who systematically does not get enough sleep.
Get rid of bad habits such as smoking and drinking alcohol. Contrary to popular belief that cigarettes and alcohol help you relax, this is a big misconception. The already overstressed brain is forced to try to maintain balance, which is also shaken by harmful substances.
Learn relaxation techniques. Learn to relax with breathing exercises, meditation, and yogic asanas. Love? Periodically play light, pleasant melodies that will have a relaxing effect on you. This can be combined with aromatherapy and bathing with essential oils. Listen to yourself, because you can tell yourself what is relaxing for you.

In some cases, pharmacology helps. The most important thing is to look for safe options to get out of the current situation and allow yourself to finally live without unreasonable worries and anxieties. You deserve to be happy!

Anxiety takes away strength, thoughts, and the ability to react to a situation and look for opportunities to solve it. Anxiety drives you into depression and acutely makes you feel your own helplessness and insignificance. Is there a way to get rid of this oppressive state?

According to many psychologists, anxiety has a greater destructive effect than even depression. A state of constant tension, expectation of something terrible, the absence of the slightest opportunity for relaxation, the inability to make the right decision and generally take at least some action that can overcome the feeling of anxiety and get out of this difficult psychological state - this is how people who experience constant sense of anxiety. This exhausting, depressing feeling contributes to the development of various psychosomatic diseases, sleep disorders, digestion disorders, physical and mental activity. That is why it is so important not only to identify in advance the slightest manifestations of anxiety and immediately begin treatment when its main symptoms occur. To overcome anxiety caused by stress, psychologists recommend using several methods that will help cope with the first symptoms of anxiety:

1. Recognize the existence of the "brain of the lizard."

It means coming to terms with the fact that our fears, concerns and our anxiety come from a small part of the brain called the amygdala, which is responsible for the emergence of primitive reactions and feelings. Of course, our thoughts, decisions and actions in a normal situation arise in the frontal lobes of the brain, the part of the brain that is responsible for cognition, learning and logic in reasoning and actions. But as soon as a threat arises to our basic needs (our life, health, well-being of loved ones and relatives), logic is powerless, we are overwhelmed by feelings and emotions that have very deep roots and we act more instinctively than judiciously. What is the way out in this situation? Every time you feel your hands getting cold, your stomach shrinks into a tight ball, and words begin to get stuck in your throat, in general, feeling a full set of approaching alarming symptoms, it’s worth remembering that now the situation is controlled by the “lizard brain,” and not by us. It's worth remembering this and talking to this overly dramatic creature and offering to take control! Realizing that you can find a way out of any situation, you just need to think about what resources we have at the moment, you can return to logical reasoning, ceasing to be afraid and worried about who knows what.

2. Understand the cause of anxiety: try to find out what causes your anxiety, why you feel anxious and what it is aimed at.

Having found out what your anxiety is, where it came from, in other words, what or who you are worried about, it is much easier to stop worrying and think about what can be done to neutralize the alarming situation in which you find yourself. It might be worth calling the family whose trip you're worried about to find out how they're doing, sending an SMS to a child who's late from school, talking directly to your boss to clarify your situation at work.

3. Perform breathing exercises.

They are necessary to calm down and pull yourself together. The principle of these breathing exercises is quite simple: you need to consistently inhale through your mouth, hold your breath, then exhale through your nose and hold your breath again; only the abdominal muscles should work, not the chest. The main task is to relax all the muscles of your body as much as possible while inhaling and focus on the state of relaxation that gradually covers you during this exercise.

4. Imagine the most terrible outcome for your alarming situation, what could happen to you in this situation and accept it.

Try to feel what you might feel if the ending were like this. Calm down, do not forget about breathing exercises. Now imagine how you will act in this situation, find all possible solutions and ways out of this situation. See how you can fix it. By preparing in this way, you can stop worrying and worrying and start taking action. So, instead of anxiety and a feeling of fear, you were prepared for the worst outcome of the situation and were able to find a solution for it, although the situation may not happen! Is it worth it now to worry about small troubles?

5. Distract yourself from any source of anxiety.

Stop watching news coverage of disaster scenes if you are worried about them. You shouldn’t multiply your own anxiety by looking at the nightmarish pictures in the news. Thus, you will begin to worry even more. Find yourself a hobby that can captivate you, try to avoid topics that cause you anxiety when communicating with family and friends. Hang out with people who exude confidence and a positive attitude, watch interesting movies, take up new sports, start collecting stamps, or join any environmental society.

6. Write a letter to yourself.

In the letter, list your worries, the reasons for them, and the decisions you are going to make to stop worrying.

7. Time management: Divide the day into minutes and hours.

This gradation will allow you to escape from disturbing thoughts, especially eating. Your whole day will be busy with some important and not so important things. By concentrating on them, you can safely set yourself not to worry until tomorrow, almost as Scarlet did from the movie “Gone with the Wind.”

8. Eat tasty and healthy food.

Limiting diets in order to lose weight, become slimmer and more attractive, especially if the decision to “go on a diet” was made independently, without the necessary recommendations from doctors, can play a bad joke on your mood. There are enough other things to worry about in this world than adding a few extra grams to your weight. Your body will thank you if you do not burden it with diets, but create a balanced diet that includes vitamins and minerals that your body is used to receiving in full.

9. Double your physical activity.

Running, swimming, skydiving, cycling and mandatory evening or morning jogging - any physical activity will help you cope with anxiety. No matter how good you are at this sport, just do it consistently and to the point that your doubts and worries fade into the background. It doesn’t matter what exactly you do - aerobics or weeding in the garden, the main thing is a combination of determination and physical activity that can distract you from anxious thoughts.

10. Use visual anchors.

Choose an image that suits you that represents calm and relaxation. For example, clouds, with their measured and smooth flow across the sky, or the deep calm of the ocean, its waves gradually rolling onto the sandy shore. Every time you look at a picture of the ocean or look out the window at the clouds, you will feel that they are helping you calm down and stop worrying.

11. Repeat your own mantra.

For everyone it is different, the one that brings peace and serenity. For example, in a wonderful cartoon, Carlson loved to repeat “It’s not a big deal, it’s just an everyday matter,” and he blithely waved his hand, turning away from the newly broken toy, which threatened to turn into a disaster for the Kid. Come up with any phrase for yourself that will help you overcome the approaching anxiety and remind you that you can always find a way out of any situation, the main thing is to know that it is possible!

Photo source: Depositphotos
17 August 2015 I like: