Constant feeling of anxiety. Constant anxiety and worry: symptoms, how to get rid of fears and stress

Inexplicable fear, tension, anxiety for no reason periodically arise in many people. The explanation for causeless anxiety may be chronic fatigue, constant stress, previous or progressive diseases. At the same time, the person feels that he is in danger, but he does not understand what is happening to him.

Why does anxiety appear in the soul for no reason?

Feelings of anxiety and danger are not always pathological mental states. Every adult has at least once experienced nervous excitement and anxiety in a situation where they cannot cope with a problem or in anticipation of a difficult conversation. After solving such issues, the feeling of anxiety goes away. But pathological causeless fear appears regardless of external stimuli; it is not caused by real problems, but arises on its own.

An anxious state of mind for no reason overwhelms when a person gives freedom to his own imagination: it, as a rule, draws the most terrible pictures. At these moments, a person feels helpless, emotionally and physically exhausted, in connection with this, health may deteriorate, and the individual will fall ill. Depending on the symptoms (signs), several mental pathologies are distinguished, which are characterized by increased anxiety.

Panic attack

A panic attack usually occurs in a crowded place (public transport, institutional building, large store). There are no apparent reasons for the occurrence of this condition, since at this moment nothing threatens a person’s life or health. The average age of those suffering from anxiety for no reason is 20-30 years. Statistics show that women are more often subjected to unreasonable panic.

A possible cause of unreasonable anxiety, according to doctors, may be a person’s prolonged stay in a situation of a psychotraumatic nature, but one-time severe stressful situations cannot be ruled out. The predisposition to panic attacks is greatly influenced by heredity, a person’s temperament, his personality traits and the balance of hormones. In addition, anxiety and fear for no reason often manifest themselves against the background of diseases of a person’s internal organs. Features of the feeling of panic:

1. Spontaneous panic. Arises suddenly, without auxiliary circumstances.
2. Situational panic. Appears against the background of worries due to the onset of a traumatic situation or due to a person’s expectation of some kind of problem.
3. Conditional situational panic. Manifests itself under the influence of a biological or chemical stimulant (alcohol, hormonal imbalance).

The following are the most common signs of a panic attack:

• tachycardia (rapid heartbeat);
• feeling of anxiety in the chest (bloating, pain inside the sternum);
• "lump in the throat";
• increased blood pressure;
• development ;
• lack of air;
• fear of death;
• hot/cold flushes;
• nausea, vomiting;
• dizziness;
• derealization;
• impaired vision or hearing, coordination;
• loss of consciousness;
• spontaneous urination.

Anxiety neurosis

This is a mental and nervous system disorder, the main symptom of which is anxiety. With the development of anxiety neurosis, physiological symptoms are diagnosed that are associated with a malfunction of the autonomic system. Periodically, anxiety increases, sometimes accompanied by panic attacks. Anxiety disorder, as a rule, develops as a result of prolonged mental overload or severe stress. The disease has the following symptoms:

• feeling of anxiety for no reason (a person is worried about little things);
• fear;
• depression;
• sleep disorders;
• hypochondria;
• dizziness;
• , digestive problems.

Anxiety syndrome does not always manifest itself as an independent illness; it often accompanies depression, phobic neurosis, and schizophrenia. This mental illness quickly develops into a chronic form, and the symptoms become permanent. Periodically, a person experiences exacerbations, during which panic attacks, irritability, and tearfulness appear. A constant feeling of anxiety can develop into other forms of disorders - hypochondria, obsessive-compulsive disorder.

Hangover anxiety

When drinking alcohol, the body becomes intoxicated, and all organs begin to fight this condition. First, the nervous system takes over - at this time intoxication sets in, which is characterized by mood swings. Afterwards, a hangover syndrome begins, in which all systems of the human body struggle with alcohol. Signs of hangover anxiety include:

• dizziness;
• frequent changes of emotions;
• nausea, abdominal discomfort;
• hallucinations;
• blood pressure surges;
• arrhythmia;
• alternation of heat and cold;
• causeless fear;
• despair;
• memory losses.

Depression

This disease can manifest itself in a person of any age and social group. As a rule, depression develops after some kind of traumatic situation or stress. Mental illness can be triggered by severe experiences of failure. Emotional shocks can lead to depressive disorder: death of a loved one, divorce, serious illness. Sometimes depression appears for no reason. Scientists believe that in such cases, the causative agent is neurochemical processes - a failure in the metabolic process of hormones that affect a person’s emotional state.

Manifestations of depression can vary. The disease can be suspected if the following symptoms occur:

• frequent feelings of anxiety for no apparent reason;
• reluctance to do usual work (apathy);
• sadness;
• chronic fatigue;
• decreased self-esteem;
• indifference to other people;
• difficulty concentrating;
• reluctance to communicate;
• difficulty in making decisions.

How to get rid of worry and anxiety

Every person periodically experiences feelings of anxiety and fear. If at the same time it becomes difficult for you to overcome these conditions or they differ in duration, which interferes with your work or personal life, you should contact a specialist. Signs that you should not delay going to the doctor:

• you sometimes have panic attacks for no reason;
• you feel inexplicable fear;
• during anxiety, you lose your breath, your blood pressure rises, and you feel dizzy.

Using medications for fear and anxiety

To treat anxiety and get rid of feelings of fear that arise for no reason, a doctor may prescribe a course of drug therapy. However, taking medications is most effective when combined with psychotherapy. It is not advisable to treat anxiety and fear exclusively with medications. Compared to people using a combination therapy, patients who only take pills are more likely to relapse.

The initial stage of mental illness is usually treated with mild antidepressants. If the doctor notices a positive effect, maintenance therapy is then prescribed for six months to 12 months. Types of drugs, doses and time of administration (in the morning or at night) are prescribed exclusively individually for each patient. In severe cases of the disease, pills for anxiety and fear are not suitable, so the patient is placed in a hospital, where antipsychotics, antidepressants and insulin are injected.

Drugs that have a tranquilizing effect, but are sold in pharmacies without a doctor’s prescription, include:

1. « ». Take 1 tablet three times a day, the duration of the course of treatment for causeless anxiety is prescribed by the doctor.
2. « ». Take 2 tablets daily. The course lasts 2-3 weeks.
3. « » . Take 1-2 tablets three times a day as prescribed by your doctor. The duration of treatment is determined depending on the patient’s condition and clinical picture.
4. "Persen." The drug is taken 2-3 times a day, 2-3 tablets. Treatment for causeless anxiety, feelings of panic, restlessness, and fear lasts no more than 6-8 weeks.

Using psychotherapy for anxiety disorders

An effective way to treat causeless anxiety and panic attacks is cognitive behavioral psychotherapy. It aims to transform unwanted behavior. As a rule, it is possible to cure a mental disorder in 5-20 sessions with a specialist. The doctor, after conducting diagnostic tests and passing tests on the patient, helps the person remove negative thinking patterns and irrational beliefs that fuel the resulting feeling of anxiety.

Cognitive psychotherapy focuses on the patient's cognition and thinking, not just their behavior. During therapy, a person confronts their fears in a controlled, safe environment. Through repeated immersion in a situation that causes fear in the patient, he gains more and more control over what is happening. A direct look at the problem (fear) does not cause damage; on the contrary, feelings of anxiety and worry are gradually leveled out.

Features of treatment

Anxiety responds well to therapy. The same applies to fear for no reason, and positive results can be achieved in a short time. The most effective techniques that can relieve anxiety disorders include: hypnosis, progressive desensitization, confrontation, behavioral psychotherapy, physical rehabilitation. The specialist chooses the choice of treatment based on the type and severity of the mental disorder.

Generalized anxiety disorder

If in phobias fear is associated with a specific object, then anxiety in generalized anxiety disorder (GAD) covers all aspects of life. It is not as strong as during panic attacks, but it is longer lasting, and therefore more painful and difficult to bear. This mental disorder is treated in several ways:

1. . This technique is considered the most effective for the treatment of causeless feelings of anxiety in GAD.
2. Exposure and reaction prevention. The method is based on the principle of living anxiety, that is, a person completely succumbs to fear without trying to overcome it. For example, the patient tends to get nervous when one of his relatives is delayed, imagining the worst that could happen (the loved one had an accident, he was overtaken by a heart attack). Instead of worrying, the patient should succumb to panic and experience fear to the fullest. Over time, the symptom will become less intense or disappear altogether.

Panic attacks and anxiety

Treatment of anxiety that occurs without a reason for fear can be carried out by taking medications - tranquilizers. With their help, symptoms are quickly eliminated, including sleep disturbances and mood swings. However, such drugs have an impressive list of side effects. There is another group of medications for mental disorders such as feelings of causeless anxiety and panic. These remedies are not potent; they are based on medicinal herbs: chamomile, motherwort, birch leaves, valerian.

Drug therapy is not advanced, since psychotherapy has been recognized as more effective in combating anxiety. At an appointment with a specialist, the patient finds out exactly what is happening to him, which is why the problems began (causes of fear, anxiety, panic). Afterwards, the doctor selects appropriate methods for treating the mental disorder. As a rule, therapy includes drugs that eliminate the symptoms of panic attacks, anxiety (pills) and a course of psychotherapeutic treatment.

Video: How to Deal with Unexplained Worry and Worry

Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and make recommendations for treatment based on the individual characteristics of a particular patient.

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Many people worry about the smallest things, even if nothing serious has happened. Such feelings bring nothing but anxiety; they destroy the nervous system. People who worry a lot cannot live a full life. They are constantly tense and uncomfortable. By turning to psychology, you can understand the essence of these phenomena and get rid of them.

What is the difference between fear and anxiety

Fear and anxiety, both of these phenomena may seem the same at first glance. But in reality, they don't go hand in hand. If causeless anxiety destroys the nervous system, then fear, on the contrary, mobilizes the body’s strength.

Imagine that a dog attacks you on the street, a feeling of fear will force you to act, to take any action to protect yourself. But if you simply worry that the dog might attack you, it will make you feel bad. An excessive sense of fear also does not lead to anything good.

Feelings of anxiety can vary in degree, from mild to severe. This feeling of anxiety and fear for no reason may depend on the state of the body, on upbringing or hereditary factors. This is why there are people suffering from phobias, migraines, suspiciousness, etc.

Main Causes of Anxiety

In this condition, a person experiences an internal conflict that gradually grows and makes him feel bad. Certain factors contribute to this. Let's look at the causes of fear and anxiety:

• psychological trauma in the past,
• irritating actions,
• suspiciousness of character, when a person is not sure of anything,
• psychological trauma in childhood, when parents put too much pressure on the child, made excessive demands on him,
• sedentary lifestyle, unhealthy diet,
• the beginning of life in a new place, previously unfamiliar to a person,
• negative events in the past,
• character traits when a pessimistic attitude towards life becomes a lifestyle,
• disorders in the body that destroy the endocrine system and cause hormonal imbalance.

The destructive effects of anxiety and fear

A person only makes things worse for himself when he constantly lives in a state of anxiety and fear. Not only his psychology suffers, but also his health. When a person experiences a constant feeling of anxiety, his heart begins to beat faster, he lacks air, and his blood pressure jumps up.

Too strong emotions make a person very tired, and his body wears out faster. Trembling appears in the limbs, he cannot fall asleep for a long time, pain appears in the stomach for no apparent reason. Many body systems suffer in this condition, women experience hormonal imbalances, and men have disruptions to the genitourinary system. Therefore, you need to know how to get rid of fear and anxiety.

Identifying problems

There is no such person who would not be afraid of anything. It is important to realize how much this interferes with life. Each person has their own fears: some are afraid to speak in public, others have problems communicating with the opposite sex, others are simply embarrassed by their character, they do not want to show themselves too smart, stupid, etc. By recognizing your problem, you can begin to fight it and overcome your fear.

Combating Fear and Anxiety

There are many ways to get rid of anxiety and fear.

1. When you feel anxious, tension always arises. And if this tension is removed, then the negative feelings will dissipate. To stop constantly worrying, you need to learn to relax. Physical activity helps with this, so try doing exercises, or better yet, engage in physical activity as a team. Walking in the fresh air, jogging, and breathing exercises will also help combat excessive anxiety.
2. Share your feelings with loved ones you trust. They will help you dispel feelings of fear. To other people, other people's fears seem insignificant, and they will be able to convince you of this. Communication with loved ones who love you will remove the burden of problems that are weighing you down. If you don’t have such people, then trust your feelings to a diary.
3. Don't leave problems unresolved. Many people worry about something but do nothing to change it. Don't leave your problems as they are, start doing at least something to cope with them.
4. Humor helps us get rid of many problems, defuse tense situations and make us relax. So hang out with those people who make you laugh a lot. You can also just watch a comedy program or read about something funny. Anything that makes you feel happy can be used.
5. Do something enjoyable for you. Take a break from your negative thoughts and call your friends, invite them for a walk or just sit with you in a cafe. Sometimes it’s enough just to play computer games, read an exciting book, you can always find something that gives you pleasure.
6. Imagine more often a positive outcome of events, and not vice versa. We often worry that something might end badly, and we imagine it in vivid colors. Try doing the opposite and imagine that everything ended well. This will help you reduce anxiety neurosis.
7. Remove everything from your life that gives rise to an anxiety disorder. Typically, watching the news or crime programs, which often talk about something negative, creates an even greater feeling of anxiety. Therefore, try not to watch them.

Psychological tricks to help get rid of fear

Give yourself 20 minutes a day when you can completely surrender to your anxiety and think about what worries you most. You can let yourself go and even cry. But when the allotted time comes to an end, stop yourself from even thinking about it and get on with your daily activities.

Find a quiet place in your apartment where nothing will disturb you. Sit comfortably, relax, breathe deeply. Imagine that in front of you is a burning piece of wood, from which smoke rises into the air. Imagine that this smoke is your alarm. Watch how it rises into the sky and completely dissolves in it until the piece of wood burns out. Just watch it without trying to influence the movement of the smoke in any way.

Do some handicrafts. Monotonous work helps to distract from unnecessary thoughts and make life more serene.

Even if you can't get rid of anxious thoughts at first, over time you will learn to do it. The main thing is to follow the advice and you will gradually become less worried.

Getting rid of fear - advice from psychologists

Psychologists suggest using several tricks to get rid of fear.

1. Art therapy helps cope with feelings of fear. Try to draw your fear and express it on paper. Then burn the piece of paper with the design.
2. When you experience panic attacks, switch to something else to do so that your feeling doesn't deepen and make you feel bad. Do something else that will absorb all your thoughts and your negative feelings will go away.
3. Realize the nature of your fear, sort it out. Try to write down everything you feel and worry about, and then light the paper.
4. The breathing exercise “Inhaling Strength and Exhaling Weakness” will help you get rid of fear. Imagine that as you inhale, courage enters your body, and as you exhale, your body gets rid of fear. You should sit up straight and be relaxed.
5. Face your fear. If you push through it no matter what, it will help you worry less. For example, you are afraid to communicate with someone, go and communicate with him. Or, for example, you are terribly afraid of dogs, watch them, try to pet a harmless dog. This is the most effective way to help get rid of fear.
6. When panic and anxiety have completely taken over you, breathe deeply 10 times. During this time, your mind will have time to adapt to the surrounding reality and calm down.
7. Sometimes it's good to talk to yourself. This way your experiences will become more understandable to you. You realize the depth of the situation in which you find yourself. Understanding your condition will help you calm down, your heart will no longer beat so fast.
8. Feeling angry will help you shift away from your fear, so find someone that makes you feel this feeling.
9. Find something really funny, it will neutralize panic attacks instantly. You will feel much better after this.

Stop being afraid of your fears

In fact, the feeling of fear helps us overcome life's obstacles and improve our lives. Many people have done great things out of fear. Great musicians were afraid that they would remain unrecognized and composed great music, athletes were afraid of defeat and reached incredible heights, scientists and doctors made discoveries out of fear of something.

This feeling actually mobilizes the strength of our body, makes us act actively and do great things.

You will never be able to overcome your fear by simply letting it go indiscriminately or not paying attention to it. But you can become happier. Try to live with joy, enjoying the current moment. Don't worry too much about past mistakes and constantly dream about the future. This will help you live comfortably and be happy with what you have.

Do something you enjoy and you will feel important to other people. This will help you cope more easily with all the fears and worries in your life.

Anxiety is an emotion that all people experience when they are nervous or afraid of something. Constantly being “on edge” is unpleasant, but what can you do if life is like this: there will always be a reason for anxiety and fear, you need to learn to keep your emotions under control, and everything will be fine. In most cases this is exactly the case.

It's normal to worry. Sometimes this can even be beneficial: when we worry about something, we pay more attention to it, work harder, and generally achieve better results.

But sometimes anxiety goes beyond reasonable limits and interferes with life. And this is an anxiety disorder - a condition that can ruin everything and which requires special treatment.

Why does anxiety disorder occur?

As in the case of most mental disorders, no one can say exactly why anxiety clings to us: too little is known about the brain to talk about the reasons with confidence. Several factors are likely to blame, from ever-present genetics to traumatic experiences.

For some, anxiety appears due to the stimulation of certain parts of the brain, for some, hormones - and norepinephrine - are acting up, and for others, the disorder occurs as a result of other diseases, and not necessarily mental ones.

What is an anxiety disorder?

To anxiety disorders Studying Anxiety Disorders. include several groups of diseases.

• Generalized anxiety disorder. This is the case when anxiety does not appear because of exams or the upcoming meeting with the parents of a loved one. Anxiety comes on its own, it does not need a reason, and the feelings are so strong that they prevent a person from performing even simple everyday activities.
• Social anxiety disorder. Fear that prevents you from being among people. Some are afraid of other people's assessments, others are afraid of other people's actions. Be that as it may, it interferes with studying, working, even going to the store and saying hello to neighbors.
• Panic disorder. People with this disease experience panic attacks: they become so scared that they sometimes cannot take a step. The heart is beating at a breakneck speed, the vision is getting dark, there is not enough air. These attacks can come at the most unexpected moment, and sometimes because of them a person is afraid to leave the house.
• Phobias. When a person is afraid of something specific.

In addition, anxiety disorder often occurs in combination with other problems: bipolar or obsessive-compulsive disorder or.

How to understand that this is a disorder

The main symptom is a constant feeling of anxiety, which lasts for at least six months, provided that there are no reasons to be nervous or they are insignificant, and emotional reactions are disproportionately strong. This means that anxiety changes your life: you give up work, projects, walks, meetings or acquaintances, some activities just because you are too worried.

Other symptoms Generalized anxiety disorder in adults - Symptoms., which hint that something is wrong:

• constant fatigue;
• insomnia;
• constant fear;
• inability to concentrate;
• inability to relax;
• trembling in hands;
• irritability;
• dizziness;
• frequent heartbeat, although there are no cardiac pathologies;
• increased sweating;
• pain in the head, stomach, muscles - despite the fact that doctors do not find any violations.

There is no exact test or analysis that can be used to identify an anxiety disorder, because anxiety cannot be measured or touched. The decision on the diagnosis is made by a specialist who looks at all the symptoms and complaints.

Because of this, there is a temptation to go to extremes: either diagnosing yourself with a disorder when life has just begun, or not paying attention to your condition and scolding your weak-willed character, when, due to fear, an attempt to go out into the street turns into a feat.

Don’t get carried away and confuse constant stress and constant anxiety.

Stress is a response to a stimulus. For example, a call from a dissatisfied client. When the situation changes, the stress goes away. But anxiety may remain - this is a reaction of the body that occurs even if there is no direct impact. For example, when an incoming call comes from a regular customer who is happy with everything, but it’s still scary to pick up the phone. If the anxiety is so strong that any phone call is torture, then this is already a disorder.

There is no need to bury your head in the sand and pretend that everything is normal when constant stress interferes with your life.

It is not customary to consult a doctor with such problems, and anxiety is often confused with suspiciousness and even cowardice, and being a coward in society is shameful.

If a person shares his fears, he is more likely to receive advice to pull himself together and not become limp than an offer to find a good doctor. The trouble is that you won’t be able to overcome a disorder with a powerful willpower, just as you won’t be able to cure it with meditation.

How to treat anxiety

Persistent anxiety is treated like other mental disorders. This is why there are psychotherapists who, contrary to popular belief, do not just talk to patients about difficult childhoods, but help them find methods and techniques that truly improve their condition.

Some people will feel better after a few conversations, others will benefit from pharmacology. The doctor will help you reconsider your lifestyle, find the reasons why you are nervous a lot, assess how severe your symptoms are and whether you need to take medications.

If you don't think you need a therapist yet, try taming your anxiety on your own.

1. Find the reason

Analyze what makes you worry the most and most often, and try to eliminate this factor from your life. Anxiety is a natural mechanism that is needed for our own safety. We are afraid of something dangerous that can harm us.

Maybe if you are constantly shaking with fear of your boss, it’s better to change jobs and relax? If you succeed, it means that your anxiety is not caused by a disorder, there is no need to treat anything - live and enjoy life. But if you can’t identify the cause of your anxiety, then it’s better to seek help.

2. Exercise regularly

There are many blind spots in the treatment of mental disorders, but researchers agree on one thing: regular physical activity really helps keep your mind in order.

3. Let your brain rest

The best thing is to sleep. Only in sleep does the brain overloaded with fears relax, and you get a break.

4. Learn to slow down your imagination with work.

Anxiety is a reaction to something that hasn't happened. It's the fear of what might happen. Essentially, anxiety exists only in our heads and is completely irrational. Why is it important? Because counteracting anxiety is not calm, but reality.

While all sorts of horrors are happening in the anxious imagination, in reality everything goes on as usual, and one of the best ways to turn off the constantly itching fear is to return to the present, to current tasks.

For example, keep your head and hands busy with work or sports.

5. Stop smoking and drinking

When the body is already a mess, it is at least illogical to shake the fragile balance with substances that affect the brain.

6. Learn relaxation techniques

The rule “the more the better” applies here. Learn breathing exercises, find relaxing yoga poses, try music or even drink chamomile tea or use lavender essential oil in your room. Everything in a row until you find several options that will help you.

The concept of “anxiety” was first identified by Sigmund Freud, describing it as an emotional state that includes the experience of expectation and uncertainty, and a feeling of helplessness. Unlike fear (a reaction to a specific danger that threatens a person’s life), anxiety is the experience of a vague threat. Anxiety can arise for no apparent reason: there seems to be nothing to be afraid of, but your soul is restless. Such experiences develop into anxiety and become a distinctive feature of a person, features of his character.

All our worries come from childhood. At first we are afraid of the Serpent Gorynych and Baba Yaga, as we get older - a dark room, spiders, snakes and cars. At school we are afraid of bad grades, at work - conflicts with the boss and/or dismissal, in the family - misunderstandings and disappointments. Everyone has their own Achilles heel. However, absolutely all of us tend to worry about the health and well-being of ourselves, our children and loved ones.

However, the absence of reasons for concern frightens some people no less: if everything is fine now, it means that something unpleasant will certainly happen soon. However, it is important to understand that the basis of all our anxieties is fear of the future, and all people, without exception, are susceptible to it, even the strongest and most fearless in appearance. The difference is only in relation to anxiety and the degree of experience.

How she is born

The emergence of anxiety in a child is promoted by insufficiently competent behavior of parents. Increased demands with an inadequate assessment of his real capabilities can cause a child to constantly fear that he does not meet the expectations of his parents and does not deserve their love. An anxious child, as a rule, is passive, not sufficiently independent, he tends to dream rather than act, live in an imaginary world, and finds it difficult to build relationships with peers. With this behavior, parents begin to worry even more, thereby provoking his self-doubt.

On the other hand, a child can become anxious even with overprotective parents - in an atmosphere of excessive care and precaution. Then he gets the feeling that he is insignificant, his opinions and desires are actually not needed or interesting to anyone. And if so, then the world seems unpredictable and filled with continuous dangers.

The next scenario is the conflicting demands of parents: when the father approaches the upbringing process harshly, and the mother lowers all his demands. Torn between one pole and the other, the child is unable to make decisions, which increases his level of anxiety.

“Not so long ago, the concept of “family anxiety” appeared in psychology,” says psychologist Zhanna Lurie. – It refers to a state of often poorly understood anxiety experienced by one or more adult family members. Anxiety can be caused by doubts about the continuation of relationships, problems with money, different views on education... All this, of course, is passed on to the child, very often he becomes an indicator of problems in the family.

In addition, at the psychological level, anxiety can be caused by internal conflict associated with incorrect ideas about one’s own self-image, an inadequate level of aspirations, insufficient awareness of the goal, the need to choose between different areas of activity, and so on.

Universe of Threats

What happens to a person when he is in a state of anxiety?

“One of the characteristic signs is muscle tension, in which a certain muscle group is tensed - usually the collar zone,” says Zhanna Lurie. – Often a person is not aware of the tension, feeling only some discomfort. If this happens constantly, the clamps threaten to become chronic and turn into a kind of armor that will limit freedom of movement and can lead to loss of sensitivity in this area. Periodic massage of the collar area, of course, will relieve tension for a while, but will not get rid of the problem if the person continues to live in stress.

An anxious person becomes nervous, irritable, on the verge of a breakdown, gets scared easily, cannot concentrate, suffers from insomnia, and gets tired quickly. The world around him is perceived as a universe of dangers and threats, and this state can subsequently turn into neurosis, says Zhanna Lurie. “He often hears what is said to him differently, reacts sharply and painfully to harmless messages, and perceives any words from his boss as a personal insult. Such a person is very afraid of making a mistake, perceiving it as the ruin of his entire life.

However, anxiety also has its positive sides. She warns us of real dangers, of the possibility of injury, pain, punishment. It is normal for a person to feel anxious when going on a first date or speaking in front of an audience if they are worried about being on time for an important meeting.

We fight and win!

Experts say: anxiety almost always arises when a person is forced to make some decisions, when he is not sure that he can implement them, and when the result is very important and valuable to him. That is, in fact, anxiety accompanies us most of our lives. Therefore, it is very important to understand how to deal with them and how to direct your experiences in the right direction.

● It is important to understand the nature of the anxiety tormenting you: is it real or imaginary. To do this, ask yourself a few questions: how important and necessary is what I am afraid of? What's the worst thing that could happen if everything turns out exactly as I fear? What will happen if it happens differently? This will help separate what is important from what is not.

● Try to think positively. Calm down and tune yourself to the fact that there are more good people in the world and not everyone in this life wishes you harm.

● Rest and relax more often, do not push yourself: in an exhausted state, all reactions are experienced much more acutely.

● Consider yourself to cope with the situation that is causing you anxiety, or at least try to do so. But it is advisable not to slip into auto-training: in this case, a person does not realize the real dangers and does not assess his strength to combat them, but pretends that the problem simply does not exist.

If you are tormented by constant anxiety and you cannot say what exactly you are afraid of, ask yourself: what worries you so much at the moment? What can you do right now? If you can't find the answer, try to imagine something positive. And don’t put off visiting a specialist: he will help you figure out the reasons and understand what to do next.

By the way

If anxiety goes through the roof, it can develop into panic. Here are its main symptoms: inability to breathe deeply, dizziness, fainting/fainting, clouding of consciousness, rapid heartbeat, trembling throughout the body, severe sweating, choking, vomiting. As well as stomach upset, numbness or tingling in the body. A person feels either cold or hot, he feels the unreality of what is happening (the body seems not to be mine), pain or a pressing feeling in the chest, it seems to him that he is about to die or go crazy. At least three or four signs from this list are enough to understand that panic attacks have begun. And here you can’t do without a specialist.

Personal opinion

Alexey Romanov:

– Feelings of anxiety are common to everyone. But you don't need to give in to him. I recommend distracting yourself: opening a bottle of champagne or re-reading The Marriage of Figaro. Try to think positive. It's not as difficult as it seems. It helps me out. For example, you are walking down the street, you hear some bad music coming from a stall, it will definitely cling to you and spin around in your head, then with an effort of will I force myself to remember something good from the music. And it drives out nonsense. Same with feelings of anxiety. Gloomy people on the streets think about bad things. This is a bad habit, but it is very easy to fight. You just need to make an effort. It is difficult to cope with strong emotions and requires enormous training under experienced guidance. At a young age, over-emotions helped me in creativity, but now I avoid them. A wise figure itself avoids stress, this is simply a property of an adult organism. There is no escape from experience, it turns you into an armed ship when you foresee - armed, forewarned and not getting involved in anything.

Anxiety caused by real factors or certain life situations is a completely normal phenomenon and familiar to every person. However, if a feeling of anxiety appears for no reason, this is a signal from the body about possible disturbances in its functioning, sometimes very serious.

Symptoms of Anxiety

Feelings of anxiety, fear, and sometimes panic are often caused by the anticipation of an unpleasant or important event or its consequences. It has been noted that the longer the period of uncertainty lasts, the more acute the stress symptoms.

However, there are situations when there are no apparent reasons for worry, but anxiety is regularly present in a person, preventing him from doing everyday activities and enjoying life.

In the early stages, symptoms are observed:

• deterioration of psycho-emotional state;
• loss of interest in everyday activities, work, hobbies;
• headache;
• sleep disorder;
• loss of appetite;
• heart rhythm disturbances.

Over time, emotional overstrain leads to constant muscle tone, which is manifested by tremor of the limbs, bouts of trembling, nervous tics of the face, twitching of individual parts of the body, and difficulty breathing.

Doctors call this condition neurosis - a diagnosis that requires mandatory treatment, not always medication. In many cases, it is enough to help the patient solve the psychological problem that worries him. As a result, mental balance will stabilize, and life will regain its former colors.

If no action is taken, stress increases, which affects physiological health and causes the development of pathologies and dysfunctions of the cardiovascular, digestive, and endocrine systems.

In such situations, it will not be possible to do without taking medications, and therapy will consist of treating emerging diseases and stabilizing the functioning of the nervous system.

Why does anxiety arise for no reason?

Constant anxiety, not associated with a specific irritating factor and arising on its own, has a complex development mechanism. First, thoughts arise about the negative outcome of some situation, then the imagination begins to give dark colors to the possible future, and the person “winds up” himself.

Increased suspiciousness leads to the fact that the patient is unable to find a positive way to solve the problem, and a persistent premonition that “everything will be bad” provokes physical and moral exhaustion.

Experts identify several types of mental illnesses and conditions that manifest themselves as unreasonable fears and worries. Each of them has characteristic features.

Panic attacks

The condition is typical for young people; it most often affects the fairer sex. A sudden attack of fear occurs under the influence of certain factors when the activity of the parasympathetic and sympathetic nervous systems is disrupted.

For example, an attack is caused by places with large crowds of people - the subway, large shopping centers, concert halls and others. It is also provoked by limited space, concerns about one’s own health, long trips and other factors. Fixed reflexively, when a person is already subconsciously expecting and afraid of an attack, it can arise seemingly for no apparent reason.

It is difficult for the sufferer to explain internal jitters as psychological stress, since he believes that the attack is a consequence of a terrible disease from which he can die. In fact, nothing threatens the life or health of a person at this moment.

But convincing a patient of this is often difficult and is within the power of a competent psychotherapist. Despite doctors’ beliefs that health is normal, such a person usually believes that the diagnosis has not been sufficiently carried out and is looking for new ways to search for diseases and treatment.

An attack can occur as a result of a prolonged stressful state or after a sudden sudden collision with a strong irritant.

Panic attacks occur due to:

• genetic predisposition;
• hormonal imbalance;
• mental characteristics of the patient;
• temperament.

Among the main symptoms of an attack are:

• increased heart rate and rhythm;
• physical sensation of anxiety - pressure and feeling of fullness in the chest, pain;
• arterial hypertension;
• feeling of lack of air, inability to breathe deeply;
• fear of death;
• dyspeptic disorders;
• hot flashes and/or cold flashes;
• disorders of the sensory organs;
• impaired coordination of movements;
• disorientation in space;
• involuntary release of urine;
• dizziness and loss of consciousness.

In psychology and psychotherapy, it is customary to distinguish 3 types of panic attacks, depending on the circumstances that cause them:

• spontaneous attack not due to specific reasons;
• situational, arising against the background of prolonged psychological stress;
• conditional situational attack, the cause of which is drunk alcohol, hormonal disorders, exposure to drugs and other biological or chemical irritants.

Depression

This condition is experienced not only by adults, but also by teenagers and young children.

Depression is preceded by psycho-emotional trauma, stress factors and severe nervous shock. Sometimes such excessive long-term anxiety occurs against the background of disturbances in the body’s metabolic processes and hormonal imbalances.

Characteristic features include:

• apathy - lack of desire to perform familiar, favorite things and responsibilities;
• hypochondria, tearfulness, irritability;
• lack of strength;
• deterioration of self-esteem;
• indifference to loved ones and relatives;
• decreased concentration and mental performance;
• lack of desire to communicate.

Anxiety neurosis

Psychologists have classified this condition as a disease, since the provoking factor is considered to be depressive disorders (severe or prolonged). The cause is dysfunction of the autonomic nervous system, and the main manifestation is anxiety, which is accompanied by physical and psychological symptoms:

• strong anxiety, constant anxiety, a person notes that his soul is heavy;
• an unreasonable feeling of fear;
• insomnia;
• painfully depressed state;
• suspiciousness;
• acute headaches;
• increased and rapid heartbeat;
• dizziness;
• nausea;
• digestive tract disorder.

Anxiety neurosis rarely occurs on its own; in 90% of cases it is a consequence of mental illness. If there is no treatment, the pathology becomes chronic, characterized by periods of remission and exacerbation. The manifestations become permanent, and with a relapse, tearfulness, irritability, and panic attacks are added.

Hungover

After drinking alcohol, you become ill as a result of damage to internal organs by toxins.
A hangover, which the nervous system also tries to cope with, appears in the morning and announces itself with symptoms:

• dizziness, headache;
• mood swings, blood pressure;
• abdominal discomfort;
• dyspeptic disorders;
• visual and auditory phenomena that arise in consciousness;
• heart rhythm disturbances;
• tides;
• causeless concern and fear;
• despair;
• memory impairment.

Generalized anxiety disorder

This is a mental disorder manifested by constant anxiety without the presence of an irritating factor.

Symptoms of the disease include:

• shiver;
• nervousness;
• muscle tension;
• increased sweating;
• heartbeat disturbances;
• chest discomfort;
• dizziness.

Of the phobias inherent in patients with this diagnosis, the leaders are considered to be fears of death, illness and accident. Women suffer from it more often, and the disease itself tends to become chronic.

How to deal with fear and anxiety

If a bad feeling that causes physical and psychological symptoms bothers you for a long time or often manifests itself in acute attacks, it is recommended to consult a specialist.

A neurologist or psychotherapist will conduct an initial examination, collect an anamnesis, and, if necessary, refer you for consultation to specialized specialists - a cardiologist, gastroenterologist, endocrinologist. After receiving the results of the examinations, the cause of the sudden and inexplicable irritation and panic is determined, and complex therapy is prescribed.

Medicines

Doctors consider it inappropriate to treat neurotic syndromes only with medications. This therapy eliminates the consequences of attacks, calms the nervous system, but does not get rid of their cause - past psychological trauma, prolonged stress and other provoking factors.

Therefore, it is easier and faster to overcome the current situation with the participation of psychotherapists - this way the effectiveness of treatment will increase and the risk of relapse will be reduced to zero.

Mild disorders can be removed with the help of antidepressants and tranquilizers. It must be remembered that it is forbidden to prescribe medications on your own; this should be done by a doctor. Many of the sedatives with pronounced effects are sold by prescription.

It is important to monitor the effect of the drugs and adjust therapy depending on the results. The average course duration is from 6 to 12 months. If pill therapy does not give the desired effect and the patient’s condition worsens, inpatient treatment is indicated, where injections of antipsychotics, antidepressants, and insulin will help relieve attacks.

To suppress excessive anxiety that arises from time to time, it is advisable to take sedatives, which can be purchased freely at any pharmacy.

These include:

• Valerian;
• Novo-passit (tablets and liquid extract);
• Persen;
• Grandaxin;
• Sedaphyton.

All medications have specific administration requirements, contraindications, and can cause side effects, so before you start taking them, you should carefully study the instructions for use and follow your doctor’s recommendations for taking them.

Psychotherapy methods

It is difficult to overcome neurotic disorders without the help of a psychologist, so undergoing cognitive behavioral therapy is a recommended stage of treatment. The sessions are aimed at extracting from the subconscious the factors that caused panic and stress and transforming them.

The specialist’s task is to ensure that the patient accepts the fact that happened, the true cause of fear, to look at the situation from a positive point of view, and to remove negative perceptions. Getting rid of obsessive thoughts can be achieved in 5-20 sessions; in difficult situations, therapy can last for several months.

Cognitive technology involves working with both the patient’s thinking and his behavior. The first hours of communication with a doctor are difficult for the patient, as they have to “pull out” strong fears and relive them again.

However, under the supervision of a specialist, the process proceeds more easily and after 2-3 sessions a significant improvement occurs. Special exercises: tests, immersion in a similar situation, enable the patient to gain control over fear, anxiety and anxiety decrease, the person feels calmer and more confident.

There are several techniques that can overcome causeless anxiety and panic:

• hypnotic influence;
• consistent reduction of the patient's sensitivity to his fears (desensitization);
• behavioral therapy;
• physical rehabilitation.

The doctor will decide which method of combating neurological disorders to choose in each specific case.

Unconventional methods of treatment

If your soul often becomes anxious, in crowded places everything suddenly freezes inside from fear, and at night you suddenly wake up in panic - this is neurosis, and ignoring the problem is fraught with unpleasant consequences for the health of the soul and body. Proven folk recipes and oriental practices can help you calm yourself down and help you feel less nervous.

Folk remedies

Recipe 1

Natural honey will help restore calm dreams, get rid of panic attacks and internal tremors. In the morning, dissolve 2 tablespoons of the product in half a liter of warm boiled water and drink the drink throughout the day in 3-4 doses. The result is noticeable by the end of the first week of treatment.

Recipe 2

Subconscious unreasonable fears will be eliminated by oregano. To prepare the infusion, pour 2 tablespoons of the herb into 0.5 liters of boiling water, cover with a lid and let stand for 60 minutes. Then filter and drink 100 milliliters three times a day before meals. The drink has a strict contraindication - the period of waiting for a child.

Recipe 3

Valerian can restore mental balance, relieve nervous overexcitation, headaches and insomnia. The decoction recipe is classic: 2 tablespoons of the plant’s rhizome are poured with 500 milliliters of cold water, brought to a boil over low heat and left for half an hour. Strain and take half a glass in the morning, afternoon and evening 30 minutes before meals.

Recipe 4

Geranium is recognized by folk healers as the best plant for sleep disorders, high blood pressure and emotional instability. Place the flower on the windowsill and try to inhale its aroma more often. After just 5-7 days, the functioning of internal organs will stabilize, falling asleep and mental performance will improve.

Recipe 5

In conditions where your soul is restless, you are shaking with fear, your heart is jumping out of your chest, an infusion of mint or lemon balm leaves will help. A handful of dried product is poured with 2 cups of boiling water, covered with a lid and cooled at room temperature. Drink 100 milliliters twice a day. The effect is noticeable on the second day of use and consists of normalizing heart function and mental state.

Meditation

Meditation will help you find inner harmony and relax your body.

During the procedure, a positive effect occurs:

• heartbeat normalizes;
• blood pressure stabilizes;
• stimulates the synthesis of the pleasure hormone - endorphin;
• a healthy psycho-emotional state is restored;
• back pain goes away;
• the quality of sleep improves and so on.

Many believe that meditation is an integral part of yoga, and this eastern practice involves performing certain asanas, most of which are beyond the power of a beginner.

The opinion is partly true: physical activity is desirable, but not required, so you can immediately begin the procedure of bodily and mental relaxation. Thus, the primary task in case of neurosis is to try to disconnect consciousness from external factors, to immerse it in a pleasant half-asleep.

The best way: turn on slow music (shavasana is best), lie down comfortably and close your eyes. Next, gradually relax the muscles and parts of the body - feet and hands, legs and arms, back, pelvis, neck and face muscles.

For 10 minutes, try not to think about anything, abandon worries and problems - listen to the melody and feel complete relaxation. After some time, gradually, starting with your fingers, awaken your body: with movements, deep stretches.

The first meditation sessions are constrained - not everyone manages to relax the first time and let go of their consciousness. But after 2-3 sessions the procedure brings pleasure, calmness and a surge of vital energy.

Affirmations

Autotraining methods are popular in the fight against neuroses, as they make you feel strength, confidence, and the ability to overcome fears, problems, and life’s troubles.

To combat neuroses, fixed phrases are used, which are easy to download on the Internet and listen to several times daily. Soon, slogans and statements will take hold in the subconscious, giving a positive attitude and driving away negative thoughts.

Examples of affirmations:

• The owner of my fear is only me.
• I am brave and getting braver every day.
• I let go of my own fears and manage them.
• I am safe and protected.
• I can't be broken.
• I choose fearlessness and let go of anxiety and panic.

Affirmations are read or listened to thoughtfully, agreeing with each statement and trying it on yourself. This approach will help you cope with depression and mental disorders and avoid relapse.

How to quickly relieve an attack of fear

If a person begins to have a panic attack, you can seek medical help or cope on your own.

It is important to understand that the condition does not cause harm to health and is a temporary, albeit pronounced, discomfort that must be experienced and endured.

If a medical diagnosis has been carried out and a person has no significant organic abnormalities (and minor dysfunctions are detected in everyone), he must accept that the attack is a temporary manifestation of his fear, which will soon pass.

To switch attention, some patients put an elastic band on their wrist and, during an attack, pull it back and release it. A little pain relieves the main symptoms.

If there is severe difficulty breathing, a paper bag helps. A person breathes into it, trying to normalize the rhythm. This method relieves hyperventilation.

Medicines selected by a doctor quickly relieve symptoms, but it is important for a person to learn to cope with fear himself. Once you realize it and overcome it, the attacks will go away on their own.

Prevention

It is within everyone’s power to avoid disturbances in mental and psycho-emotional balance, and it is advisable to take action at the first persistent signs of neurological disorders.

• Lead a healthy lifestyle. Giving up bad habits will normalize and support the functioning of the cardiovascular, nervous, endocrine, and digestive systems;
• Full sleep. Lack of sleep, bad dreams, shifting day and night - this destabilizes mental health, provoking nervous disorders.
• Eat properly and nutritiously. Diets and strict restrictions are stressful for the body, so food should bring pleasure and satiation. A nutritionist will help you develop a healthy menu.
• Find something you love. Hobbies include playing sports, cross-stitching, picking berries and mushrooms, cooking exotic dishes, and so on.
• Learn to overcome stress. Self-training sessions, breathing exercises, meditation and others help with this.

The results of the fight against neurosis depend on the patient who recognizes the presence of a problem and makes efforts to eliminate it, without neglecting the help of doctors.