Feelings of excitement and anxiety. Do not worry, or How to get rid of feelings of inner anxiety? What are the causes of anxiety disorders

In the 21st century, a person is exposed to many constant stress factors. Attack with negative news from the mass media, interpersonal problems, global military conflicts, it is easy to get out of balance. Poor nutrition, ecology, complementing psychological difficulties, can cause a state of depression, depression, causeless feelings of fear, severe anxiety.

Anxiety is accompanied by symptoms:

Sudden feeling of panic anxiety, as if something is about to happen.
A constant state of discomfort, diffuse pain throughout the body, slight nausea.
An attack of unreasonable fear of death, a growing danger without a visible source of threat.
Anxiety that intensifies in the evening. Depressed, bad mood. Mental confusion, not leaving melancholy.
Obsessive fears, bad thoughts about the sudden possibility of death.
Deterioration in the morning after drinking coffee - increased tremor, excitement. Breathing becomes difficult, nauseated, there is inexplicable anxiety, panic.

Psychology, psychiatry describes the increasing phenomenon of panic attacks. An unconscious defensive reaction is provoked by prolonged stressful situations, an oppressive feeling of control, defenselessness in society. Psychotherapist Walter Cannon in 1932 described the specific state of the body: "fight or flight."

The term implies the inclusion of defense mechanisms present in the genes from the moment the Homo sapiens species appeared. The explainable phenomenon shows that panic attacks occur for no reason, without real threats, provoke flight, a defensive attack.

Symptoms of causeless fear, panic attack:

The sudden attack was not provoked by anything. There is a feeling of growing anxiety, panic.
Unpleasant "excitement" in the chest, abdomen.
Impaired respiratory function: rapid, superficial can lead to DHW syndrome (hyperventilation of the lungs). The result is dizziness, faintness.
Nausea, "trembling", trembling in the whole body.

The feeling of panic is caused by the constant overexcitation of the sympathetic, nervous system, which is controlled by the spinal cord. The peripheral system is responsible for the physiology of the body, which is not controlled by the will of man.

Anxiety causes acute signs of vegetative-vascular dystonia:

Paleness of the skin, coldness of the extremities, weakness, feeling of a "lump" that constricts the throat.
Tremor, internal trembling, which cannot be appeased on its own.
Hyperhidrosis is excessive sweating of the feet, hands, or entire body.
Cardioneurosis - unreasonable excitement provokes an abnormal heartbeat, tachycardia, a pulse rate of up to 150 beats per minute.
A common cause of panic is an irrational, obsessive fear of death, numbness of the body, tingling in the hands, feet.

The condition is caused by constantly growing negative experiences, strong stressful situations of a physical and neuro-emotional nature. At an unconscious level, the human brain begins to perceive the body as a source of danger, constantly in the mode of waiting for a threat.

At this stage of the reactionary struggle, there is an increased production of the hormone adrenaline, cortisol by the adrenal glands. They provoke unmotivated aggression, auto-aggression, nervousness, rudeness. The period does not last long, followed by a depressed state of boredom, indifference, lethargy.

Regular attacks of causeless panic provoke:

Insomnia, insomnia, on the basis of causeless fear. Nightmarish dreams associated with constant anxiety, fear of falling asleep, frequent awakenings.
Constant lack of appetite, emotional apathy, anorexia, frequent irritation. Drowsiness, increased tearfulness, causeless mood swings.
Psychogenic pain in the region of the heart, which is the cause of the fear of sudden death. Headaches, dizziness.
Obsessive phobias, vague mystical fears, increased nervous excitability.
Derealization is a sudden state of blurred perception of reality. A sign of prolonged overstrain of the psyche.
Sudden panic attacks are the cause of psychosomatic illness. Feelings of anxiety provoked by bad thoughts increase blood pressure.

The causes of panic attacks are diverse, often present in a complex, rarely represented by a single factor. The prerequisites for a possible disorder of the nervous system can be observed already from the age of 7-8 years, and become more noticeable by the age of 18.

A person who has begun to perceive himself as a person falls under a complex of adverse influences that injure the psyche. In young people, the elderly, the symptoms and panic attacks proceed similarly.

The underlying causes of an attack of fear, inexplicable anxiety

Emotional deprivation: insufficiently realized psycho-emotional needs, feelings. It is observed in single men and women of different ages, small children from dysfunctional families. Manifested by a lack of support, acceptance. Panic syndrome is provoked by constant emotional, tactile hunger, lack of energy exchange with parents, loved ones.
Prolonged latent or untreated depression, diseases of the internal organs. Disorders of the organs of the endocrine system have a special effect on the emotional state. An imbalance of hormones secreted by the thyroid gland, adrenal glands is one of the causes of bouts of incomprehensible anxiety that rolls over feelings of panic.
Toxic, harmful interpersonal relationships according to scenarios: accusations, increased demands, manipulation. The exclusion of the opportunity to talk, to restore justice. The loss of a loved one is a frequent factor in long-term neurosis.
Hormonal restructuring of the body in adolescence, menopause. Pregnancy, early postpartum period. Seasonal lack of sunny day, autumn melancholy.
Intentionally created conditions where a person constantly feels powerless over the situation, for example, the school curriculum, emotional tyranny in the family, persecution. Prolonged stay near the source provokes panic attacks, inexplicable anxiety.

Feelings of sudden fear can occur against the background of relative emotional health, at a time when the stressor has ceased to act. The feeling of anxiety appears unexpectedly, tends to increase negative symptoms in the body, the mind of a person.

How to beat chronic anxiety - what to do at the very beginning?

Seek the advice of a psychotherapist.

Before prescribing therapy, the doctor must exclude diseases: diabetes mellitus, cervical osteochondrosis, the presence of oncological tumors. Assign a comprehensive biochemical blood test, check the balance of trace elements, vitamins.

Do not use drugs on your own that remove the symptoms of sudden panic fear, severe anxiety.

It is forbidden to drink pills without eliminating the cause. Anxiolytics, antidepressants, tranquilizers will help for a short period of time, constant use will provoke addiction. Often after cancellation, there is an increase in feelings of panic, constant anxiety, unjustified fear of death.

It is necessary to undergo daily monitoring of the ECG, undergo an ultrasound of the heart.
Get rid of diets that have caused a lack of useful trace elements and vitamins. Prolonged veganism, vegetarianism, raw food diet, exclusion of glucose quickly leads to frequent panic attacks.

A balanced diet is a paramount factor in the treatment of depression, panic attacks. The constant presence in food of the proper combination of proteins, fats, complex carbohydrates can prevent most of the sudden anxiety conditions provoked by hunger.

Before treatment, it is necessary to undergo an examination by narrow specialists, to exclude morphological, structural diseases of the organs. The last examination is carried out by a psychiatrist. Panic attacks can only be part of another pathological psycho-complex.
Drug treatment of panic attacks is prescribed after the ineffectiveness of working on the emotional state, eliminating the source of stress.

Psychotherapist Yevgeny Batrak regards panic attack syndrome as a borderline condition. At this stage, the disease did not manifest itself in full force, but the symptoms that signal violations of the nervous system are already pronounced.

How to prevent an unreasonable anxiety attack in advance?

Prevent panic attacks by regular exercise in the fresh air. Running, swimming, any outdoor sport, breathing practices.
Self-regulation of the emotional background. Feeling suddenly that an attack is coming, you should learn to distract yourself: it hurts to pinch, stop thinking about an approaching panic attack, interrupt negative thoughts with memorized phrases from auto-training.
Physical, emotional overload, all causes of panic attacks - to exclude. Plan time in advance, perform safe work that does not cause anxiety or fear.
Sudden, causeless anxiety is often the cause of short sleep, work without vacation, emotional overload. You need to sleep at least 8 hours a day, with frequent stress, exhaustion of the nervous system is observed, if possible, take a long vacation.
Eliminate constant sources of anxiety, negative experiences, change jobs, or end a harmful relationship. Do not hold back emotions, find a suitable way to express them: dancing, sports, drawing. Any creative activity distracts from bad obsessive thoughts, excitement.

The state of an unbalanced nervous system returns to normal rather slowly. It is necessary to treat yourself with patience, to observe the regularity of autogenic soothing workouts, daily routine.

How to deal with a sudden anxiety attack on your own?

Provide yourself with access to a large space, fresh air. To overcome sudden panic, anxiety, helps to spread your attention around. Fixing the cause of internal anxiety exacerbates the situation.
Control the depth, frequency of respiratory movements. Make breathing rare, moderately deep, avoid hyperventilation. It will help dull the feeling of anxiety, reduce emotional stress.
Ask for help, or feel free to refuse it. Depending on the reasons, dealing with bouts of emotional anxiety on your own can be easier.
With a sudden night attack of panic, internal trembling, fear - urgently get up to eat, drink warm, weak tea. Sweets are optional. The process is a distraction, will gradually increase the level of glucose in the blood, reduce the feeling of anxiety.
During frequent, constant panic attacks, remove additional irritants - restless music, movies, books, TV, limit Internet use as much as possible.

A mistake in helping people who are experiencing bouts of sudden fear, panic is the immediate use of drugs that block emotions. This causes exhaustion of the nervous system, emotional insensitivity, dependence on the therapy received. Emotional lability, anxiety, suggest the exclusion of a negative irritating factor.

For two months, you can exclude viewing all potentially dangerous things, avoid situations that provoke unreasonable excitement, panic. Observe a clear regime of work and rest, eat a balanced diet in order to avoid a lack of trace elements necessary for a healthy nervous system.

The good news for those who are struggling to cope with daily stress at home and at work is that there are affordable ways to get rid of constant worry and anxiety. As a first aid, the author of a new book on stress advises using simple acupressure exercises. It is also in our power to change our reaction to stress, for this we need to understand the work of the adrenal glands.

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

I asked Harvard University integrative medicine specialist Sarah Gottfried, MD, how to stop feeling like a failure when you can't live every moment of your life like you're a superhero. She suggested a new mantra: "These are my adrenals, they are not me." According to Gottfried, we should stop blaming ourselves and trying to jump above our heads, and instead we should "think about our biology."

Stress and the adrenal glands: how does it work?

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

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

But if the state of overexcitation does not stop, the adrenal glands begin to release too much adrenaline and cortisol, replacing our neurotransmitters that are responsible for good mood, namely serotonin (source of self-confidence and optimism) and dopamine (source of pleasure). When cortisol circulates chronically in the body, it begins to stimulate inflammatory responses and can cause the diseases it was originally supposed to protect against. Accordingly, signs of disease or infection appear.

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

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

Adrenal Fatigue: How to Avoid?

We all experience this condition from time to time. But if this is a habitual way of life for you, perhaps your body is at risk of adrenal exhaustion. “A diet high in sugar and low in protein provokes stress responses, although we don’t realize it,” says bestselling author and nutritionist Julia Ross. Ironically, more than 70% of people eat the most junk food just to get rid of emotional stress. We should all get our stress hormones checked to know exactly where on the spectrum of adrenal depletion each of us is right now.

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

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

And now I want to reveal to you a few secret tricks with which you can instantly increase your self-confidence and reduce anxiety.

4 quick ways to get rid of anxiety

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

What is the use of acupressure exercises, that is, pressure on biologically active points on the hands? Many nerve endings are concentrated at the fingertips. Folding the fingers into various combinations and holding them in this position for a specific time exerts healing pressure on certain nerve endings. These hand and finger positions can stimulate various qualities (such as fearlessness, confidence, a sense of power and peace) in the person doing this exercise, and can have a healing effect in case of various health problems.

In fact, you have the key to the internal first aid kit.

Exercise 1: Panic Turn Off Point

If you, like many people, are nervous before public speaking, use the following acupressure point, which I call the "panic off point."

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

Exercise 2: Confidence Point

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

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

Exercise 3: Breathing Technique to Release Fear

You can teach your body to let go of fear. Energetic exhalations stimulate the PNS, contributing to calmness. I used this claustrophobic breathing technique to make it easier for me to live in New York, where crowded subways and elevators are an integral part of life.

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

Hand position: join the tips of your thumb and forefinger and raise your hands in front of your chest, palms away from you.

Duration: start by doing this exercise for one minute, gradually work up to three minutes. When doing the exercise for the first time, you may feel slightly dizzy - just stop if you feel discomfort.

Exercise 4: Hand positioning to stimulate the search for solutions

To effectively solve problems, you must be confident in your abilities and listen to your intuition. The following hand position can be used to activate the brain center for problem solving. This position helps to focus attention on the point on the forehead, which corresponds to the approximate location of your epiphysis and is located at the intersection of the left and right hemispheres. This point is access to the “general brain thinking”. In some spiritual and physical traditions of yoga, it is considered the "third eye" - the intersection of intuition and wisdom.

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

Discussion

My daughter changed schools in her teens - this is a big problem. New staff, new teachers. There was excitement, poor sleep, absent-mindedness. They began to drink glycine forte at night, 1 tablet. The result was not long in coming. I made new friends and my studies improved.

16.10.2018 21:07:32, Elizaveta Simonova

I'm always in a good mood :)

I hope it helps me

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

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Surely every person at least once in his life experienced a feeling of anxiety and fear. These are normal emotions that help protect against the dangers that sometimes occur on the path of life. However, if anxiety increases in scale, becomes constant and painful, it begins to cause inconvenience and suffering. A vivid manifestation of such a state is a panic attack (or in other words, a panic attack).

Why there is a constant feeling of anxiety and fear

The reasons for the appearance of feelings of anxiety and fear can be different. These include constant stress that a person experiences in everyday life, complex unforeseen situations, genetic predisposition, etc. As practice shows, these disorders occur in people with a special temperament (usually those who have an anxious and suspicious personality type).

Very often, increased anxiety is associated with a person's feelings about their health and life. The patient begins to pay special attention to certain sensations in the body, carefully monitors the work of the heart, the breathing process. It seems to him that he develops some kind of disease that will surely lead to death. This is how a panic attack develops.

As a rule, this disorder is accompanied not only by excruciating anxiety and fear, but also by unpleasant somatic symptoms: a feeling of lack of air, increased heart rate, excessive sweating, trembling in the body. All of these are manifestations of an anxiety disorder. In many cases, a person considers these sensations to be the cause of feelings of anxiety and fear: I do not have enough air, I have nothing to breathe, so I have a feeling of anxiety. In reality, everything happens exactly the opposite: it is anxiety that leads to unpleasant autonomic disorders.

How to get rid of constant feelings of anxiety and fear

Therapy of anxiety disorders should be, first of all, individual and complex. The best result is achieved with a combination of drug therapy and psychotherapy. Of the drugs, tranquilizers, antidepressants and auxiliary agents are commonly used.

From psychotherapeutic methods, cognitive-behavioral therapy is used. Its purpose is to convince the patient not to be afraid of danger. A person must not only know how to cope with feelings of anxiety, but must also learn to face the dangers. Only in this way can he cope with anxiety disorders.

Many people worry about the smallest things, even if nothing major has happened. Such feelings carry nothing but anxiety, they destroy the nervous system. People who worry a lot cannot live a fulfilling life. They are constantly tense and feel uncomfortable. 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 unreasonable anxiety destroys the nervous system, then fear, on the contrary, mobilizes the forces of the body.

Imagine that a dog attacked you on the street, the feeling of fear will make you act, take any action to protect yourself. But if you just worry that the dog might attack you, then this will make you feel bad. Excessive feeling 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. That is why there are people who suffer from phobias, migraines, suspiciousness, etc.

The main causes of anxiety

In this state, a person has an internal conflict that gradually grows and makes him feel bad. Certain factors contribute to this. Consider the causes of fear and anxiety:

psychological trauma in the past,
annoying 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 failure.

The destructive effect 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 does not have enough air, and his blood pressure jumps up.

From too strong emotions, a person gets very tired, his body wears out faster. There is trembling in the limbs, he cannot sleep for a long time, there is pain in the stomach for no apparent reason. Many systems of the body suffer in this condition, women experience hormonal disruptions, men have disrupted the genitourinary system. Therefore, it is necessary to know how to get rid of fear and anxiety.

Problem identification

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: someone is afraid to speak in public, others have problems communicating with the opposite sex, the following are simply embarrassed by their character, they do not want to show themselves too smart, stupid, etc. By acknowledging your problem, you can begin to fight it and overcome your fear.

Fighting fear and anxiety

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

When you feel anxious, there is always tension. And if this tension is removed, then negative feelings will dissipate. To stop constantly worrying, you need to learn to relax. Physical activity helps in this matter, so try to exercise, or better, do physical activities in a team. Walking in the fresh air, jogging, breathing exercises will also help fight excessive anxiety.
Share your feelings with loved ones you trust. They will help you dispel the feeling 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 have squeezed you. If you do not have such people, then entrust your feelings to the diary.
Don't leave problems unresolved. Many people worry about something but do nothing to change it. Do not leave your problems as they are, start doing at least something to deal with them.
Humor helps us get rid of many problems, defuse tense situations and make us relax. Therefore, communicate with those people who make you laugh a lot. You can also just watch a comedy program, read about something funny. Anything that makes you happy can be used.
Do something that makes you happy. Take your mind off your negative thoughts and call your friends, invite them for a walk or just sit with you in a cafe. Sometimes it is enough just to play computer games, read a fascinating book, you can always find something that gives you pleasure.
Imagine more often a positive outcome of events, and not vice versa. We often worry that some business may end badly, and we imagine it in bright colors. Try to do the opposite and imagine that everything ended well. This will help you reduce your anxiety disorder.
Remove everything from your life that creates an anxiety disorder. Usually, watching the news or crime shows, which often talk about something negative, creates an even greater feeling of anxiety. So try not to watch them.

Psychological tricks to help get rid of feelings of fear

Set aside 20 minutes a day for yourself when you can completely surrender to anxiety and think about what worries you the most. You can give yourself free rein and even cry. But when the allotted time comes to an end, forbid yourself to even think about it and get down to 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 anxiety. Watch how it rises into the sky and dissolves into it completely until the piece of wood burns out. Just observe it without trying to influence the movement of the smoke in any way.

Take up needlework. Monotonous work helps to distract from unnecessary thoughts and make life more serene.

Even if you can’t get rid of disturbing thoughts at first, over time you will learn how to do it. Most importantly, 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.

Art therapy helps to cope with feelings of fear. Try to draw your fear, express it on paper. Then burn the leaflet with the pattern.
When you experience panic attacks, switch to something else so 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.
Realize the nature of your fear, put it on the shelves. Try to write down everything you feel and worry about, and then light the paper.
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.
Walk towards your fear. If you overcome it by all means, it will help you to 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 get rid of fear.
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.
Sometimes it's good to talk to yourself. In this way, your experiences will become more understandable to you. You are aware of 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 often.
Feeling angry will help you switch off your fear, so find someone who makes you feel that way.
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, being afraid of something.

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

You can never 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. Do not worry too much about past mistakes and constantly dream about the future. This will help you live comfortably and enjoy what you have.

Do what you love and you will feel that you matter to other people. This will help you deal with all the fears and anxieties in your life more easily.

In our society, life under stress, under the constant pressure of circumstances, is considered the norm. In this endless struggle, many may develop a constant sense of anxiety.

Usually, anxiety has obvious causes and seems to be something obvious and expected in our realities. To a person who experiences anxiety, it may seem that it is not unusual that most people live this way. However, in fact, a calm, confident state, without unnecessary worries and worries, is normal.

1. It is worth separating adequate anxiety from inadequate.

1) Adequate anxiety It is a response to stressful life events. Such as passing an exam, a celebration, speaking in front of an audience, presenting work, and much more. In these cases, anxiety mobilizes the body's forces to overcome a stressful situation. An adequate feeling of anxiety is easy to distinguish - it is not constant in time and varies in intensity, depending on the stressful situation.

2) inadequate anxiety- a state when anxiety does not leave a person for a long time, and has no obvious reasons. For example, it occurs on events that were not previously stressful for a person.

If everything is clear with the reasons for adequate anxiety, then inadequate anxiety ....

- appears at any time for no apparent reason,
- prevents a person from living, working, enjoying life,
- can cause breakdowns
- uncontrollable and does not disappear when trying to get rid of it yourself.

2. What is hidden behind the feeling of anxiety?

Anxiety- this is an aggravating premonition of an unfavorable development of events, accompanied by fear, anxiety, tension and does not allow relaxation.

A anxiety is our trying to deal with other, stronger emotions. In various cases, anxiety it is “strangled” fear, anger, resentment, grief. What we try to suppress in ourselves in order to be effective and successful, and look good in the eyes of other people.

3. What could be the reasons for the constant feeling of anxiety?

If we are talking about inadequate, excessive anxiety, then most often the causes of a constant feeling of anxiety are unconscious.

Here are some examples:

1) Exist family problems which a person does not regard as significant, although he reacts to them. For example, a wife is used to her husband not spending the weekend at home, but fishing. She can't help it, she's angry and offended. But she has an idea from her parents that this is generally normal (“Dad always did this!”), and although she remembers being bored on weekends as a child, she tries to suppress her negativity. There is anxiety.

2) Tormented by problems at work. The inability to repulse the boss, the fear of losing a job, rudeness from clients or colleagues + high responsibility + powerlessness to change the situation: all this can also cause a constant feeling of anxiety.

3) Sometimes anxiety signals hidden health problems. One of the causes of anxiety is somatic disorders, in particular, problems with the cardiovascular system that are not chronic, as well as other disorders of the autonomic nervous system. In the case when the body cannot send an important pain signal, it “generates” anxiety attacks. Therefore, if you often have an unreasonable feeling of anxiety - make sure that you are healthy, consult a doctor!

To summarize, it turns out that anxiety occurs:

- as a reaction to stress;
- when a person tries to suppress his own feelings for a long time, to ignore them;
- with somatic diseases.

4. What to do with the constant feeling of anxiety? Psychologist's recommendations.

Unfortunately, most people who suffer from constant feelings of anxiety do not seek help, considering this problem to be insignificant, hoping to cope on their own, and sometimes embarrassed that they do not know the reasons for the appearance of constant anxiety.

Meanwhile, if you experience anxiety attacks, you should ALWAYS SEE A DOCTOR to rule out problems with the cardiovascular system or other problems of the autonomic nervous system.

If there are no health problems, and a constant feeling of anxiety for no reason accompanies you, then you need to contact a psychologist. He will help identify the cause of anxiety in your individual case, as well as give recommendations.

What you can do yourself:

1. Eliminate constant stress. Moreover, in terms of their effects, both short-term intense stress and long-term (prolonged) low-intensity stress are equally difficult to tolerate by the body. Identify what causes you stress and protect yourself from it.

2. Pay attention to whether you have such personality traits as high responsibility, perfectionism, the desire to do everything "as it should" and in a short time? By themselves, these qualities are very good, but they also provoke anxiety. Prioritize your tasks and only worry about the most important things. Don't pay attention to the little things.

3. Don't ignore your own needs!“I will go to this important meeting, although I want to lie on the couch and watch cartoons” - often we force ourselves to do something that we don’t really want to do.
Think about who you can delegate some of your affairs to make time for yourself.
Think about what feelings are behind your anxiety and what you can do to remove not the feelings, but the reasons that caused them.

4. Take care of yourself! The lack of rest, entertainment, meetings with nice people is unlikely to contribute to peace of mind.

5. If you have a lot of duties and responsibilities in relation to other people (taking care of children, parents, someone else for whom you are responsible), and you are clearly not coping - find yourself a good assistant you can trust.

Remember! If you do nothing with your anxiety, then from some point this feeling may no longer leave, anxiety will become constant and causeless.

Although the causes of constant anxiety may not be obvious, anxiety can always be managed with the help of specialists. Be attentive and caring towards yourself!