How to cope with obsessive fears. How to get rid of obsessive thoughts and anxiety

Bad thoughts appear in your head for a variety of reasons. They can sit in the subconscious for a long time and interfere with a normal life. Therefore, they must be driven away. Let's learn how to get rid of bad thoughts in several ways.

The influence of bad thoughts on life

Negative thoughts are very difficult to control. They prevent you from resting and do not give you peace even in a comfortable environment. This can cause deterioration not only in mental health, but also in physical health. A person becomes irritable, absent-minded, suspicious, hot-tempered, and more and more new diseases appear.

Also, constantly thinking about the bad takes up too much time. Although it could have been spent on really important things. A person gets stuck in his experiences and does not move forward. Thoughts are material. Negative thoughts only attract troubles and realize fears.

“Don’t take bad things into your head or heavy things into your hands,” - this is what people say, and for good reason. You need to free your head from pessimistic thoughts, and not overload yourself with physical labor in order to maintain your health. And bad thoughts always entail dire consequences. Therefore, it is imperative to get rid of negativity.

Reasons for bad thoughts

Every anxiety has a source. It must be determined in order to understand how to proceed. Very often negative stories from the past interfere with life. A person experiences guilt (although it may be far-fetched) and constantly worries about this.

For other people, negativity becomes a character trait. They are also called complainants. They love to do soul-searching and have been pessimists since childhood.

Negative personal qualities also poison life. This may be self-doubt, in which any event or decision becomes a test. Suspiciousness can be viewed in the same vein. In such a person, anything can put anxiety in his head, from a news report to the conversation of random passers-by.

Of course, the source can also be real problems that a person cannot solve. Waiting for the outcome is what makes you nervous, imagining not the most optimistic scenarios in your head.

But religion explains in its own way why there are always bad thoughts in your head. It is believed that the cause of obsessions and experiences is evil spirits, demons. They need to be fought in an unconventional way - through prayer.

Let's look at several techniques that psychologists recommend using when bad thoughts arise.

Calculation

The first step to solving a problem is to understand what is causing your anxiety. The reasons can be very deep, so it is better to visit a psychologist. But you can try to cope on your own. To do this, on a piece of paper you need to write all your fears in two columns: real and fictional, and then opposite each one - his decision, that is, what needs to be done so that the anxiety does not come true.

For example, how to get rid of bad thoughts about an open window or an unturned stove? Every time before leaving the house you need to double check this action.

Solution

Often negative thoughts appear due to unresolved problems. If a way out of the situation can be found, then you need to act. Bad thoughts about the problem will go away as soon as it is resolved. But, unfortunately, many are often accustomed to complaining and doing nothing to change the situation. If you are reading this article, then this is not about you. You are definitely ready to act, and everything will work out for you. You just need to identify the source of the anxiety.

Acceptance

Not all problems can be solved; sometimes nothing depends on the person. For example, a relative or friend is hospitalized and is fighting for his life. In such a situation, it is quite normal to worry. The solution is to accept negative thoughts. You need to realize what you are actually experiencing, and there is nothing unusual about it.

Are bad thoughts creeping into your head? Accept them and live with them. But you don’t need to give them free rein, otherwise they will take over the behavior. It is better to observe negative messages from the outside, without subsequent reaction to them. The essence of this technique is action, not savoring thoughts. So do everything you can and leave the rest to chance.

Removal and replacement

This method will require a little awareness and understanding of your emotions. As soon as you feel negativity appearing in your head, immediately remove it, as if you were throwing garbage into a bin. You need to try not to get hung up on thoughts, not to develop this topic, but try to forget about it. The best assistant in this matter will be substitution. The point is that you need to start thinking about something pleasant, positive, or at least neutral.

With this technique, there is no need to figure out how to get rid of bad thoughts. They are not fed, but replaced by other events. Each time it will turn out easier and better. And after some time, consciousness will begin to use this method automatically.

Postponement

It’s not for nothing that they say that the morning is wiser than the evening. Sometimes it's best to postpone your thoughts until later. For example, if you can't sleep because of bad thoughts, promise yourself that you will definitely think about it tomorrow. If the problem is not particularly serious, then the brain will easily agree with this proposal. Most likely, in the morning the negativity will no longer bother you and will even resolve itself.

This is a very simple but effective technique. It can be used in many situations. There is no point in thinking about something that will become insignificant in the future. Realizing this makes it much easier to put the negative out of your mind. For serious problems this method will not work. It is better to find solutions for them.

Suppression

Bad thoughts suddenly appeared in your head, what should you do then? It is necessary to suppress the desire to be upset as quickly as possible so as not to develop an unpleasant topic. To do this, you need to put aside all your affairs, count to thirty and take five deep exhalations and inhalations. The brain needs time to comprehend the subject of thought, so as not to make irrational conclusions and unreasonable actions.

If the anxiety still does not go away, then repeat all the steps. If possible, go outside and take a short walk. This will allow you to put your thoughts in order and even distract you from negativity.

Reduction to the Absurd

You can try the completely opposite technique. On the contrary, you need to completely immerse yourself in bad thoughts and consider what bad things could happen as a result. It is most effective to imagine the most. Use your imagination, use exaggeration, make your thoughts vivid.

For example, you need to pass an important interview. It is clear that many people have bad thoughts at such moments. Imagine in vivid colors what kind of failure might await you. The head of the HR department, as soon as he sees your resume, starts screaming loudly and throwing tomatoes. You decide to escape such shame and run out of the office. But then the cleaning lady throws a wet rag at you because you trampled the entire floor. Out of surprise, you fall, get up and run again. And then you are kidnapped by aliens and taken to another planet.

Absurd, isn't it? But it is precisely this kind of exaggeration that takes away the power of negative thoughts. You just have to try it to be convinced of the effectiveness of the technique.

Wording on paper

Psychologists also recommend putting all your bad thoughts on paper. They need to be written down in detail, in all colors and details. The more often we formulate experiences, the less often we return to them. This means they will bother you less and less. Bad thoughts written down on paper should be considered a completed stage, so the piece of paper can be torn or burned.

Sometimes it is more effective not to destroy records. In some situations, it is better to fill out two columns on the sheet - negative and positive thoughts, so that you can compare them later. The first records negative experiences. And in the second - pleasant. It could also be some positive attitudes. For example, “I am smart”, “I do a good job”, “I am a wonderful wife” and so on.

You can write down only your good qualities on paper and place it in a visible place (on your desk or in the bathroom). As soon as bad thoughts appear, immediately look at this list to remind yourself of the good.

Positive social circle

Pay attention to what kind of people surround you. Think about whether among your acquaintances and friends there are those who evoke negative thoughts. If you count even a few such people, then you shouldn’t blame yourself and upset yourself even more. Whatever the true reason for the behavior, relationships with these people are harmful to mental health. Experts recommend temporarily avoiding these individuals. If during this period your mood and well-being have improved, then it will be better to end the relationship with them.

You should not stick with people who constantly insult, ridicule, or disrespect your hobbies and time. It’s better that you have one friend, but a positive one, and you don’t have to think about how to remove bad thoughts. Cheerful people always bring back good memories, lift your spirits and charge you with positive energy.

There are also universal methods that perfectly help cope with bad thoughts. Psychologists also recommend actively using them. They bring feelings into balance in cases of mild anxiety, and in more complex cases they only enhance the effect of the above techniques. Their main mechanism is distraction. Perhaps these methods will be familiar to many from personal practice.

Positive music

Scientific research has proven that you can drown out bad thoughts with the help of a pleasant melody. Therefore, determine for yourself the best music channel or wave on the radio, and also create a playlist of positive songs in your gadget. As soon as you feel that disturbing thoughts are penetrating your consciousness, turn on the music loudly and cheer yourself up.

A favorite hobby or activity will help you take your mind off your fears and anxieties. This can be any activity that brings pleasure (dancing, singing, riding a bike, handicrafts, reading books, growing flowers and much more).

Some people get rid of stupid thoughts by doing dirty work - cleaning the house. They start washing dishes, floors, dusting, cleaning closets, and so on. Of course, positive music will brighten up an unloved task. This way, bad thoughts will receive a double blow and disappear in one moment.

Physical activity

Sport is an excellent way to get rid of bad thoughts. Physical activity relieves adrenaline, unloads the nervous system, and therefore relieves stress well. In addition, with regular exercise, a beautiful, toned body will be a pleasant bonus. Such psychological relief, combined with awareness of one’s attractiveness, increases self-confidence and reduces the number of reasons for concern. Just don't overload yourself. We must not forget about moderation and proper rest, so as not to leave room for negative experiences.

Proper nutrition

It is drinking and food that give us the resources and strength to exist. An unbalanced diet, hunger or lack of fluid depletes the body and leads to fatigue. It is she who creates the conditions for worry even about a minor matter. Therefore, it is important to eat healthy food and drink healthy drinks (fresh drinks, freshly squeezed juices, compotes, green tea and clean water). In moments of sadness, you should treat yourself to food antidepressants: chocolate, raisins, bananas, hazelnuts and whatever you like. Psychologists say that delicious food also drives away bad thoughts.

Appeal to God

Prayer helps religious people get rid of bad thoughts. Only sincere appeal will become a powerful weapon in the fight against evil spirits. Prayer will establish an energetic connection with the deity and drive away inner demons. Only here the moment of humility with what is happening is important if you are not satisfied with certain circumstances. If the problem is despair or despondency, then you need to turn to higher powers with gratitude. If you are offended or angry at another person, you should forgive him yourself and mention his pardon in prayer.

It is not necessary to know famous texts to receive help from higher powers. It is enough to sincerely address and express everything in your own words, then you will definitely be heard.

Now you know how to get rid of bad thoughts if they visit you. You can use psychological techniques, universal techniques, or prayer if you are a religious person.

A person may develop a condition in which false ideas and thoughts try to take over consciousness. They attack daily, becoming obsessive-compulsive disorder. This makes life very difficult, but there are ways to get rid of obsessive thoughts and fears. Without help, the condition will only get worse over time. It will become increasingly difficult to focus on really important things and find the strength to overcome problems in everyday life. Subsequently, depression sets in, bad thoughts, desires, and sometimes the disorder worsens to schizophrenia.

Why does obsessive-compulsive disorder occur?

The obsessive state of OCD (obsessive-compulsive disorder) occurs in cases where the mind is unable to suppress impulses to take any action. At the same time, they crowd out all other thoughts, even though they are meaningless or groundless at the moment. The persistence of these impulses is so great that they cause fear. The development of obsessive-phobic manifestations and obsessive neurosis is influenced by biological and psychological factors to varying degrees.

Obsessive-compulsive disorder has different manifestations, but they all boil down to the main symptoms of this nature:

repetitive actions, rituals;
regular checks of your own actions;
cyclical thoughts;
fixation on thoughts about violence, religion or the intimate side of life;
an irresistible desire to count numbers or fear of them.

In children

OCD also occurs in children. As a rule, the causes of development are psychological trauma. Neurosis develops in a child against the background of fear or punishment; this condition can be provoked by unfair treatment of them by teachers or parents. Separation from father or mother at an early age has a strong impact. The impetus for the obsessive state is a transfer to another school or a move. A number of factors in the field of family relationships that form a disorder in a child have been described:

Dissatisfaction with the gender of the child. In this case, qualities that are unusual for him are imposed on him, this causes high anxiety.
Late child. Doctors have discovered a connection between the mother's age and the risk of developing psychosis in the child. If a woman is over 36 years old during pregnancy, then the risk of anxiety in the baby necessarily increases.
Conflicts within the family. Often the negativity from quarrels affects the child, and he feels guilty. According to statistics, in families where a man actively takes part in upbringing, neuroses in children occur much less frequently.
Single-parent family. The child lacks one half of the behavior model. The absence of a stereotype provokes the development of neurosis.

In adults

In the older generation, the occurrence of obsessive-compulsive disorder is influenced by biological and psychological reasons. The first appear, according to doctors, due to disturbances in the metabolism of the neurotransmitter serotonin. It is generally accepted that it regulates the level of anxiety by communicating with nerve cell receptors. The influence of living conditions and ecology is also taken into account, but the connection has not yet been scientifically proven.

Psychological factors manifest themselves in certain life shocks and stressful situations. These cannot be called the causes of neurosis - rather, they become a trigger for those people who have a genetic predisposition to the development of obsessive thoughts and fears. It is impossible to identify such hereditary characteristics of a person in advance.

Obsessive states

People with certain personality accentuations or those who have suffered psychological trauma are predisposed to an obsessive state. They are subject to involuntary intrusion of feelings, images, actions, and are haunted by obsessive thoughts about death. A person understands the groundlessness of such phenomena, but cannot overcome and solve such problems on his own.

The clinical signs of this condition largely depend on what caused the cognitive-behavioral disorder to worsen and arise. At the moment, there are two main types of obsessive thoughts - intellectual and emotional manifestation. They provoke human phobias and panic fear, which sometimes completely disrupt people’s lives and habitual rhythm.

Intelligent

Obsessive states of the intellectual type are usually called obsessions or obsessions. In this type of disorder, the following common manifestations of obsession are distinguished:

"Mental gum." Unreasonable thoughts, doubts for any reason, and sometimes even without it.
Arrhythmomania (obsessive counting). A person counts everything around: people, birds, objects, steps, etc.
Obsessive doubts. Manifests itself in weakened recording of events. The man is not sure that he turned off the stove or iron.
Obsessive repetition. Phone numbers, names, dates, or titles are constantly replayed in the mind.
Obsessive ideas.
Intrusive memories. As a rule, indecent content.
Obsessive fears. They often appear in the area of work or sexual life. A person doubts that he is able to accomplish something.
Contrasting obsessive state. A person has thoughts that do not correspond to typical behavior. For example, in a girl who is good and not evil by nature, images of bloody murder emerge.

Emotional

Emotional obsessive states include various phobias (fears), which have a specific direction. For example, a young mother experiences unreasonable anxiety that she will harm or kill her child. This type also includes everyday phobias - fear of the number 13, Orthodox churches, black cats, etc. There are many different types of fear, which are given special names.

Human phobias

Oxyphobia. The problem manifests itself in fear of any sharp objects. The person worries that he may injure others or himself.
Agrophobia. An obsessive fear of open space, attacks are caused by squares and wide streets. People suffering from such neurosis appear on the street only when accompanied by another person.
Claustrophobia. An obsessive problem is the fear of small, enclosed spaces.
Acrophobia. With this obsessive state, a person is afraid to be at heights. There is dizziness and fear of falling.
Anthropophobia. The problem is the fear of large crowds of people. A person is afraid of fainting and being crushed by a crowd.
Misophobia. The patient constantly worries that he will get dirty.
Dysmorphophobia. The patient imagines that everyone around him is paying attention to the ugly, abnormal development of the body.
Nosophobia. A person is constantly afraid of contracting a serious illness.
Nyctophobia. A type of fear of the dark.
Mythophobia. A person is afraid to tell a lie, so he avoids communicating with people.
Thanatophobia is a type of fear of death.
Monophobia. A person is afraid to be alone, which is associated with the idea of helplessness.
Pantophobia. The highest degree of general fear as such. The patient is frightened by everything around him.

How to get rid of obsessive thoughts

The psychology of fear is designed in such a way that obsessive states cannot go away on their own. Living like this is extremely problematic, fighting on your own is difficult. In this case, loved ones should help, and for this you need to know how to get rid of obsessive thoughts and fear. Support can be provided by psychotherapeutic practices or independent work on the advice of psychologists.

Psychotherapeutic practices

If the disorders are clearly psychogenic in nature, it is necessary to conduct therapy with the patient based on the symptoms of the obsessive state. Psychological techniques are used individually for each patient. Treatment for obsessive-compulsive disorder can be done individually or in a group. To cure a person, the following psychological types of therapy are used:

Rational psychotherapy. During treatment, the specialist identifies the “trigger point” of the neurotic state and reveals the pathogenetic essence of the conflict. Tries to activate the positive aspects of the personality and corrects the person’s negative, inadequate reactions. Therapy should normalize the system of emotional-volitional response.
Group psychotherapy. The solution to intrapersonal problems occurs through the development of defects in interpersonal interaction. Practical work is aimed at the ultimate problem to resolve intrapersonal obsessions.

The degree of obsessive states may vary, so the presence of the latter is not a direct path to psychiatry. Sometimes people just need to figure out how to distract themselves from the bad thoughts that arise in the subconscious. To overcome obsessive fear and anxiety, you can use the following techniques:

There are a number of reasons that complicate the recovery process with obsessive fear. For some, this is due to lack of self-confidence and their strengths, others lack perseverance, and others completely expect that everything will go away on its own. There are a number of examples of famous people who, on the path to success, managed to overcome their phobias and fears and dealt with internal problems. For this purpose, psychological techniques are used to help a person remove obsessive fear from the path.

Psychological techniques

Fight negative thinking. This technique is called the “switch”, because the essence is to imagine your obsessive fears as clearly as possible, in detail, in the form of a switch and at the right moment simply turn it off. The main thing is to imagine everything in your imagination.
Correct breathing. Psychologists say: “Inhale courage, exhale fear.” Even inhalations with a slight delay, and then exhalations, normalize the physical condition during an attack of fear. This will help you calm down.
Action response to anxiety. A difficult practice when a person “looks fear in the eye.” If the patient is afraid to speak, then you need to put the patient in front of the public. You will be able to overcome fear through “drive”.
We play a role. The patient is asked to play the role of a confident person. If this state is practiced in the form of a theatrical game, then the brain at some point may respond to it, and the obsessive fear will pass.

Aromatherapy

One of the causes of obsessive-compulsive disorder is stress and psychological fatigue. To prevent and treat such a problem, you need to be able to relax and restore your emotional state. Aromatherapy helps with stress or depression. It is necessary to combine it with psychotherapy, because aromatherapy is only a way to relieve tension, but not to solve the root problem.

Video: How to deal with intrusive thoughts

Sometimes people may have a mild form of obsessive-compulsive disorder or obsessive-compulsive disorder and not know it is happening. When the condition worsens, they are embarrassed to seek help. The video below shows ways to get rid of worry and anxiety. The recordings will help you work on the problem yourself and improve your condition. There are different methods used, so you can choose the one that suits you best.

Fear is a negative emotion that is inherent in all people. Fear is a defense mechanism that 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 a problem, become more cautious and cautious. It’s another matter when a person experiences severe 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 illnesses - neurosis, psychosis, personality disorders;
· Relationships with significant people are disrupted, 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 obsessive thoughts are among the most common disorders. 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 has been 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 if social therapy (self-help) and psychotherapy have not brought results, as well as with the development of depression. To treat fears and phobias the following are used:
· selective serotonin reuptake inhibitors: 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. used immediately before a situation that causes fear (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 the 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 look in detail at self-help methods for various types of 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 of 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. These could 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– prolonged unbearable mental and physical stress, 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. Moreover, 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 with the 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. Poor 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, and computer games suggests that death is something ordinary.
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 type of personality 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, a 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 take the form of 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, panic attacks 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 of 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.

Treatment of panic fears is carried out by psychotherapists or psychologists of various directions, practicing psychoanalysis, cognitive therapy, and 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 transitions into a 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 initial 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 will develop depends on the individual characteristics of higher 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. Fasting, 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.

Intrusive thoughts are disturbing images and ideas that are difficult to control. They cause a person to have a painful feeling, during which he makes obsessive actions. Obsessive thoughts have an impact on the psychological and mental state, causing a feeling of fear. Very often they are the result of negative emotions deposited in the subconscious.

Manifestation of obsessive thoughts

Obsessive thoughts arise against a person’s will. They don’t get out of their heads, a person stops noticing what’s happening around them. Usually their occurrence is associated with fears, resentments or doubts. The basis of obsessive thoughts is emotions.

For example, a person took out a loan, but there is no money to repay it. An ordinary person would start looking for ideas for a side hustle, but someone suffering from obsessive thoughts will think about the problem at any time of the day, without addressing it.

Another example: a person set a goal to improve his home or change his job. Thinking about this never leaves him. While doing something, he thinks about the goal. Tired, he wants to rest and switch to something else, but it doesn’t work out for him. Without noticing it, he continues to think about the task. On the one hand, such thoughts can be useful, preventing you from stopping at achieving your goal. But they can also be harmful to health because they do not allow you to fully rest. The appearance of obsessive thoughts indicates the occurrence of mental disorders.

No matter how significant your goals are, you still need to set aside time for yourself to relax. Lack of rest can cause the development of chronic fatigue and obsession.

Intrusive thoughts that cause anxiety

The appearance of obsessive thoughts can be caused by both an objective threat and something far-fetched.

Quite often, people intimidate themselves with excessive worry about their health. Feeling the slightest symptom, a person focuses on it and worries too much. Although in reality he is not sick, and the symptoms arose due to excessive worries.
Some people suffer from thoughts of harming themselves or others. Although in reality a person does not want this at all, thinking about it causes anxiety. A person is frightened by the very fact that he is thinking about it, and he does not understand the reason for such thoughts.
Another manifestation of an anxiety disorder is thoughts about everyday things, accompanied by obsession. In such cases, a person may constantly feel like he forgot to turn off the stove or iron. These considerations give no rest, and a person double-checks everything many times.
Some people are haunted by the fear of contracting some disease. And they wash their hands very often, wash their clothes, clean everything around them, etc.

How to get rid of obsessive thoughts

First of all, it is necessary to realize that it is unreasonable to believe all the thoughts that flash through. Also, you shouldn’t relate yourself only to them. A person is characterized not only by thoughts, they are just a small part of a person. Many people believe that all the thoughts that arise in their heads are only theirs. But in reality, many of them arise under the influence of various factors. The thoughts that come do not depend only on the person, whether he wants it or not. Their formation is influenced by mood, circumstances, and the past. If a person had not experienced certain events in the past, he might have had different thoughts.

To combat obsessive thoughts, you need to realize that you are capable not only of contemplating them, but also of judging and ignoring them. You need to stop comparing yourself to them and try to look from the outside. If you follow them, you will notice that many of them appear subconsciously, without your desire. Also, many of them are repeated every day, only in other modifications.

There is no need to think about how to deal with obsessive thoughts or make efforts to free yourself from them. When a person tries to forget something, on the contrary, he intensifies his attention to it. If you constantly strive to switch and drive them away, they will only overwhelm you more. Because resistance gives them an emotional boost and they become stronger.

The main thing to combat obsessive thoughts is not the desire to get rid of them, but a change in attitude towards them. When this happens, you will be absolutely indifferent to what may come to mind. When the occurrence of obsession is justified, the problem must be eliminated by action, and not by thinking.

How to get rid of obsessive fear

Obsessive fears can occur in almost anyone. Their main difference from ordinary fears is the awareness of their fear. People suffering from obsessive fears understand the meaninglessness of their fear, but continue to be afraid.

Obsessive fears are a fairly common phenomenon. There are many types of fears. The most common fears are: fear of communication, fear of spaces, fear of the dark, fear of animals, fear of disease, fear of death. There are cases when a phobia arises in childhood and passes over time, and sometimes it haunts even in adulthood.

Before you learn how to get rid of obsessive thoughts and fear, you need to understand the reason for their occurrence.

Reasons

Psychological predisposition

Each person is able to deal with the effects of external factors in different ways. One person may recover quickly from stressful situations, while another may need a long time to recover. The formation of stress resistance is influenced by both upbringing and the innate state of the nervous system. People with an unstable nervous system often suffer from fears and obsessive thoughts.

Upbringing

Children who were raised too strictly and criticized a lot are more likely to have negative thoughts and fears. As adults, they become self-critical and overly fixated on negative events, unable to enjoy life.

Negative thinking

Pessimists are people who see only the negative in everything. Even if there is good around, they don’t notice it. Such people often suffer from fears and obsessive thoughts. Optimists, on the contrary, try not to concentrate their attention on negative emotions, but to find something good in any situation. Therefore, optimists are characterized as people with a stronger psyche, and they are much less likely to encounter obsessive fears.

When a person keeps all negative emotions inside, they begin to accumulate. Over time, they involuntarily come out and can develop into obsessive fear.

People suffering from a phobia try in every possible way to avoid the circumstances that cause fear. When faced with such situations, they may experience the following symptoms:

rapid heartbeat;
increased sweating;
feeling weak or stupored;
shiver;
dizziness;
numbness;
suffocation.

It is very difficult for a person suffering from any phobia. He realizes that in reality he is not in danger, but reflexively avoids frightening situations. A phobia can manifest itself at any inopportune moment and force a person to behave irrationally.

How to get rid

You can get rid of obsessive thoughts and fears using the method of setting aside time for worry. You need to practice the method every day. During the day you need to allocate ten minutes twice. This period of time should be consciously set aside for thoughts about the phobia. You need to think exclusively about negative aspects, you can talk about them out loud. After time has passed, you need to let go of your thoughts and continue to do things.

The main thing in this technique is to bring negative thoughts to the maximum level. To overcome obsessive fear, you need to experience severe emotional discomfort. To do this, during the period of time for worry, you should not convince yourself that your worries are in vain. On the contrary, you need to reassure yourself that these worries are not in vain. This state must be maintained for ten minutes.

Over time, the treatment will give results and the fear will gradually decrease. Two weeks after regular exercise, the experience will significantly decrease. When faced with the source of fear, you can control your emotions by putting aside the time of fear. Then control over fear will turn into conscious actions.