Animals die, flowers die, a constant feeling of anxiety. Feeling fear and anxiety for no reason, what to do? How anxiety manifests

When a person is in danger, it is normal to feel fear and anxiety. After all, in this way our body is preparing to act more efficiently - "fight or run away."

But unfortunately, some people tend to experience anxiety either too often or too much. It also happens that manifestations of anxiety and fear appear for no particular reason or for a trifling reason. When anxiety interferes with a normal life, the person is considered to be suffering from an anxiety disorder.

Symptoms of Anxiety Disorders

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

Cause of anxiety and fear

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

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

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

Normally, these two systems balance each other.

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

And the sympathetic nervous system begins to get excited, reacting with a feeling of anxiety and fear to such meager stimuli that other people do not even notice ...

People then experience fear and anxiety with or without cause. Sometimes their condition is constant and enduring anxiety. Sometimes they feel agitated or impatient, impaired concentration, problems with sleep.

If such symptoms of anxiety persist long enough, then, according to the DSM-IV, the doctor can make a diagnosis of " generalized anxiety disorder» .

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

About treating anxiety with medication

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

Some of the anti-anxiety medications are typical "fuflomycins" that have not even passed normal clinical trials. If someone is helped, then due to the mechanisms of self-hypnosis.

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

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

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

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

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

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

The complex application of these methods in anxiety neurosis is more effective than drug treatment. Judge for yourself:

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

a noticeable improvement in the condition after 2-3 sessions.

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

How is fear and anxiety treated?

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

found the real, underlying causes of anxiety;

a clear and rational plan for the treatment of anxiety disorder;

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

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

Effective treatment, in our opinion, this is when:

scientifically proven and clinically tested methods of psychotherapy are applied;

the work takes place, if possible, without medication, which means that there are no side effects, no contraindications for pregnant and lactating mothers;

the techniques used by the psychologist are safe for the psyche, the patient is reliably protected from repeated psychotrauma (and we are sometimes approached by “victims” of amateurs of all stripes);

the therapist promotes the autonomy and confidence of the client rather than making them dependent on the therapist.

Sustainable result This is the result of intense collaboration between the client and the therapist. Our statistics show that on average 14-16 meetings are needed for this. Sometimes there are people who achieve excellent results in 6-8 meetings. In especially neglected cases, even 20 sessions are not enough. What do we mean by “quality” result?

Sustained psychotherapeutic effect, no relapses. So that it doesn’t turn out the way it often happens when treating anxiety disorders with drugs: you stop taking them - fear and other symptoms return.

There are no residual effects. Let's go back to medication. As a rule, people taking medications still feel anxiety, albeit through a kind of “veil”. From such a "smoldering" state, a fire can flare up. It shouldn't be like that.

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

Tension and anxiety is a normal reaction to difficult life situations, however, after the resolution of difficulties, it passes. During periods that cause a state of anxiety and anxiety, use stress relief techniques, try folk remedies.

Anxiety is the body's response to a physical or psychological threat. Acute anxiety can occur before an important or difficult event. It passes quickly. However, for some people, anxiety becomes almost the norm, which seriously affects their daily life. This painful condition is called chronic anxiety.

Symptoms

An acute state of anxiety manifests itself in a vague or vice versa, clearly directed foreboding. It can be accompanied by physical symptoms - stomach cramps, dry mouth, heart palpitations, sweating, diarrhea and insomnia. Chronic anxiety sometimes causes unreasonable anxiety. Some fall into a panic for which there seems to be no reason. Symptoms include a feeling of suffocation, chest pain, chills, tingling in the arms and legs, weakness, and feelings of terror; sometimes they are so strong that both those suffering from a neurosis and those around them can take them for a real heart attack.

Breathing exercises for anxiety

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

Get on your knees, put one hand on your stomach, the other on your thigh. Feel how the abdominal wall rises when you inhale, and when you slowly exhale, it retracts.
Place your palms on either side of your chest. When breathing, raise and lower the chest, while exhaling, pressing it with your hands, squeezing out the air.
Tighten your abdominal muscles. Raise your shoulders and upper chest as you inhale and lower them as you exhale while relaxing your abdominal muscles.

No matter how the feeling of anxiety manifests itself, it is exhausting, debilitating; in the end, physical health can be seriously affected. It is necessary to find ways to deal with the root cause of the disease. Consult with a specialist. How to avoid feelings of anxiety?

obsessive neurosis

Obsessive neurosis is a disorder in which a person feels the need to constantly do something, such as washing their hands, constantly checking to see if the lights are off, or replaying sad thoughts over and over again. It is based on an ongoing state of anxiety. If this type of behavior interferes with normal life, see a specialist.

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

Note! If you can't deal with stress on your own, don't worry. Today there are many How to choose your sedative read in our material.

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

Treating Feelings of Anxiety

You yourself can do a lot to alleviate your condition.

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

Hyperventilation on alert

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

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

Anxiety and nutrition

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

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

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

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

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

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

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

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

When to See a Doctor

Strong feelings of anxiety or bouts of fear.
Seek immediate medical attention if
Anxiety is accompanied by depression.
Insomnia or dizziness.
You have one of the physical symptoms listed above.

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

Personal anxiety

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

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

Excessive personal anxiety is a certain violation of the adequacy of the manifestation of emotions. When a person experiences this type of anxiety, he may begin to: tremble, a sense of danger and complete helplessness, insecurity and fear.

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

Of course, in the life of each of us there are unplanned situations that unbalance and make us feel anxious. But in order for the body not to suffer from an increased level of anxiety later, it is necessary to learn how to control your emotions.

Anxiety symptoms

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

reactions to severe stress;
constant feeling of lack of sleep;
stomach problems;
chills or paroxysmal sensations of heat;
cardiopalmus;
feeling as if you are having a mental crisis;
constant irritability;
problems with concentration;
constant feeling of panic.

There are some of the most common and well-known types of anxiety that people often experience.

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

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

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

What is anxiety?

Anxiety is the activity of the subconscious mind, trying to protect the body from a possible unfortunate event. This creates a vague feeling of anxiety and fear.

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

increase in cardiac output, number of heartbeats;
quickening of breathing;
sweating;
nausea.

With a long course, these symptoms are joined by:

sleep disturbance;
loss of appetite;
feeling short of breath;
apathy.

The apogee is psychosomatic disorders, depression, deterioration in the quality of life, personality disorders.

The difference between anxiety and fear

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

This is the difference between anxiety and fear. With fear, a person specifically and very accurately knows the cause. Fear begins directly during danger and this is an understandable reaction, while anxiety is a deeper, incomprehensible phenomenon.

Adaptive and pathological anxiety

Adaptive anxiety appears as an organism's response to possible changes in the environment, for example, before an important event (tests, interviews, first date ...). This is a completely natural process that can slowly and imperceptibly flow into a pathological one. At the same time, there is no longer a threat, but there is anxiety, it has nothing to do with real events.

Real life examples

Anxiety can also be seen as thoughts running ahead unreasonably. That is, a person imagines himself in the place where he is currently not.

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

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

But here you are out of luck, and it so happened that the teacher's eyes fell on you on the list. A person who runs ahead can be shackled and, in the worst case scenario, reach a loss of consciousness. But in fact, nothing has happened yet. The teacher didn't even ask a question. Again, why?

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

The student was raised by the teacher, but so far he did not ask a question - there is no reason for alarm.

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

You did not answer, the teacher gave you a negative mark - there is no reason for alarm. You need to think about how to fix an unsatisfactory grade. Because the deuce in the magazine can no longer be removed, but you can get a few positive points.

Consider another situation that everyone has been in - waiting for a bus. In addition, if you are late, then waiting becomes unbearably exhausting. But your concern will not speed up the bus, which is quite logical. Then why worry?

Fighting Anxiety

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

When there are too many fears and anxieties, they seriously complicate the life of any person, do not allow them to relax and focus on really important things, so you need to try to fight them. Everyone is concerned about the question of how to overcome fear forever. In fact, it is impossible to completely get rid of fear and there is nothing wrong with that. Fear is necessary, this emotion is necessary for a person to survive. In order to be a completely mentally healthy person, fear is necessary.

But here's to make sure that fear does not literally bind hands and feet. There are several steps towards managing your fears.

Non-judgmental attitude

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

Explore your fear

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

Practical training

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

On a piece of paper, you need to make a list of all your desires, which it is precisely excessive anxiety that prevents you from realizing, and then begin to gradually realize this list. The first time will not be easy, but this is a very useful training and, most importantly, incredibly effective.

Fears must be in life, but at the same time they should not complicate this life too much. A person should be in a comfortable state and feel good, be able to control fears and prevent them. Anxiety should not be excessive, and you need to learn how to deal with it.

12 tips to get rid of anxiety, fear and worry

Exercise stress

If something worries you or you are frightened, engage in physical activity. Work out with dumbbells, run or do other physical exercises. During physical activity, endorphin is produced in the human body - the so-called hormone of joy, which uplifts the mood.

Drink less coffee

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

Avoid annoying conversations

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

"White noise"

The generator of "white noise" perfectly promotes a healthy sleep. Get this device and enjoy quality sleep. After all, lack of sleep can provoke stress and simply makes a person tired and irritable.

Experience analysis

If you have many different things and problems that worry you, make a list of those worries. Assign possible consequences to each individual alarm. When you clearly see that nothing very terrible threatens you, it will be easier for you to calm down. In addition, it will be easier for you to think through all the options for solving your problems.

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

Looking at what terrible things can happen to people, your own problems will seem like nothing to you. After all, everything is known in comparison.

Don't create unnecessary problems for yourself

Many people are very fond of looking ahead and prematurely drawing conclusions about the bad outcome of certain events, phenomena, and so on.

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

You will only annoy yourself with such thoughts. If you are suddenly worried about something that might happen, ask yourself two questions: how likely is it to happen, and how can you, if you can in principle, influence the course of events. If you have no control over what's to come, don't just worry. Fearing the inevitable is stupid.

Introspection

When something worries you, try to remember similar situations in the past. Think about how you behaved in similar situations, how much you could influence the problem and how the problem was resolved. After such an analysis, you will come to the conclusion that nothing lasts forever, in this case the problem. Very often problems are solved even without our intervention.

Detail your fears

The enemy must be known by sight. Analyze all your fears and anxieties to the smallest detail, study what is the likelihood of a problem or a specific situation, think about how you can avoid the problem and how to solve it. In the course of such an analysis, you will not only be seriously prepared to face the problem, but also find out that the likelihood that something that you fear will happen to you is not at all great. Based on specific data or numbers, you will realize that you are simply winding yourself up.

Eastern wisdom

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

Share worries with a friend

Fear of the future (futurophobia)

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

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

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

How to overcome the fear of the future?

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

Analyze

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

At this stage, it is good to visualize fear in some way, even if it is a drawing of an abstract form or with some kind of name. This method allows you to throw out all the experiences, and possibly fears.

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

Find a Solution

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

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

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

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

These exercises are useful in many situations where you feel:

overloaded;
overwhelmed by difficult memories, thoughts and feelings;
are in the grip of strong emotions;
experiencing stress, anxiety, or anger;
suffer from painful memories;
wake up from nightmares with a pounding heart.

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

#1 - Remind yourself who you are

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

#2 - Breathing

Take 10 slow breaths. Focus your attention on your breath, each inhale and exhale. Count the number of exhalations to yourself.

#3 - Feel

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

#4 - Nightmare

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

No. 5 - Clothes

Feel the clothes on your body. Notice if your arms and legs are closed or open, and notice how your clothes feel when you move around in them. Notice how your feet feel in socks or shoes.

#6 - Gravity

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

#7 - Stop and listen

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

#8 - Get up and walk around the room

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

#9 - Temperature

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

No. 10 - See, hear, touch

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

#11 - Dive

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

No. 12 - Music

Listen to an excerpt of instrumental music. Give it your full attention.

No. 13 - Garden

If you have a garden or houseplants, stay with them for a while. Plants, and even the soil itself, can be a great "grounding" cure for anxiety and worry.

Treatment

If the above methods did not work, it is worth contacting specialists who will conduct competent therapy and prescribe a course of treatment. The main thing is not to start this process, that is, be guided by the principle "the sooner the better."

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

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

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

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

What is Anxiety and Anxiety

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

Distinguish between anxiety and anxiety

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

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

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

There are several types of anxiety disorders:

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

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

The difference between fear and anxiety

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

Assume that a student who has not prepared for an exam is quite justified in failing the exam. On the other hand, take a look at the A student who prepared carefully, studied the answers to all the questions, but still worried that he would not be able to get a good mark. In this case, one can argue about an inadequate reaction to the situation, which indicates a possible anxiety disorder.

So, to summarize, what are the differences and concerns:

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

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

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

Anxiety Symptoms

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

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

a feeling of shaking the body (the so-called jitters), trembling in the hands;
increased heart rate;
increased sweating;
chills;
stiffness;
feeling of tightness in the chest;
tension in the muscles up to the occurrence of their soreness;
pain in the head, abdominal cavity and other parts of the body of unknown origin;
violation of appetite or, conversely, its increase;
deterioration in mood;
inability to relax and concentrate;
irritability;
interrupted sleep, insomnia;
lack of interest not only in the usual, but also in the most beloved activity.

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

Causes of anxiety attacks and fear

The state of anxiety and anxiety, even, at first glance, causeless, still has its reasons. Sometimes it is quite difficult to get to the bottom of the truth, since anxiety can be hidden very deeply. If a person cannot independently deal with the origins of the problem, a competent psychologist or psychotherapist can help.

The most common causes of anxiety are the following scenarios:

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

Other reasons can also influence the appearance of an anxiety state: psychological trauma, severe stress, dangerous and even life-threatening situations, etc.

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

When is anxiety normal and when is it pathological?

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

How to distinguish pathological anxiety from the one that is the norm? On several grounds:

If anxiety develops for no reason when there are no prerequisites for this. A person constantly expects something bad to happen, worries about himself and his loved ones. He almost never, even in a prosperous environment, does not feel calm.
A person predicts unpleasant events, is in anticipation of something terrible. You can see it in his behavior. He either rushes about, constantly checking something or someone, then falls into a stupor, then closes in on himself and does not want to contact others.
In a state of some panic due to increased anxiety, a person also has psychosomatic symptoms.- breathing becomes intermittent, heartbeat quickens, dizziness appears, sweating increases. Due to constant tension, a person is nervous and irritable, his sleep is disturbed.
Anxiety without a cause doesn't really just happen. It is always preceded by some circumstances, for example, unresolved conflicts, constant being in a state of stress and even physiological disorders up to imbalance and brain diseases.

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

How to get rid of feelings of anxiety and worry

What to do if you are overcome by a constant feeling of fear? Unequivocally: it is necessary to act. Psychologists offer to get rid of anxiety and fear by using the following recommendations:

Looking for a reason. An anxious feeling that does not leave always has its reason, even if it seems that it appears without reason. Think about it, at what point in your life did you start experiencing severe anxiety? Most likely, you will have to dig deep into your memory and your feelings. Perhaps you will discover many unexpected things in front of you. The reason may be troubles at work, relationships with loved ones, health problems, etc. Immediately think about whether you can change something in this situation. In most cases, you are still able to at least partially influence the source of anxiety (for example, find another job, resolve a conflict with loved ones, etc.), which will alleviate your condition.
Speak out your problem. If the cause of the anxiety state cannot be found, you can try to remove the feeling of anxiety by talking about the problem with another person. During the conversation, you can find out a lot of interesting things about yourself. But, a very important nuance: it is necessary that the interlocutor must have a positive attitude. He should not drive into even greater despondency, but strive to give a positive charge.
Take a break from problems. Immerse yourself in a hobby, go to the cinema, hang out with friends, visit an exhibition - do something that you enjoy and that will allow you not to constantly scroll through your mind with disturbing thoughts. Even if it's just some small thing like a nice tea party during your lunch break at work.
go in for sports. It has been verified by many people that regular exercise makes a person emotionally more balanced, self-confident. Physical activity helps to relieve mental and muscle tension, at least temporarily relieve oppressive thoughts.
Find time for quality rest. The most accessible rest, which many people forget about, is a good sleep. Down with the "urgent" things that drag on from day to day. It is necessary to give yourself a normal sleep (albeit not always, but often). In a dream, you and your nervous system relax, so a well-rested person does not see so many dark colors around him than one who does not systematically get enough sleep.
Get rid of bad habits like smoking and drinking. Contrary to popular belief that cigarettes and alcohol help you relax, this is a big misconception. The already overstrained brain is forced to try to maintain balance, which is also shaken by harmful substances.
Learn relaxation techniques. Learn to relax with breathing exercises, meditation, yoga asanas. Love? Periodically turn on light pleasant melodies that will act on you relaxing. This can be combined with aromatherapy, taking baths with essential oils. Listen to yourself, because you can tell yourself what exactly is relaxing for you.

In some cases, pharmacology helps. Most importantly, look for safe options for getting out of this situation and allow yourself to finally live without unreasonable worries and worries. You deserve to be happy!

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

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

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

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

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

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

3. Perform breathing exercises.

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

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

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

5. Distract yourself from any source of anxiety.

Stop watching news reports from disaster sites if you're worried about them. Do not multiply your own excitement by looking at nightmarish pictures in news releases. Thus, you will begin to worry even more. Find a hobby that can captivate you with your head, try to avoid talking with family and friends about topics that cause you anxiety. Connect with those who exude confidence and positive attitude, watch interesting films, take up new sports, start collecting stamps, or join any environmental society.

6. Write a letter to yourself.

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

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

Such a gradation will allow you to distract from disturbing thoughts, especially if your whole day will be busy with some important and not so important things. By concentrating on them, you can safely set yourself not to worry until tomorrow, almost like Scarlet did from the movie "Gone with the Wind".

8. Eat tasty and healthy food.

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

9. Double your physical activity.

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

10. Use visual anchors.

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

11. Repeat your own mantra.

For everyone, it has its own, the one that brings peace and serenity. For example, in a wonderful cartoon, Carlson liked to repeat "Trifling, worldly business," and carelessly waved his hand, turning away from the broken toy again, which threatened to turn into a disaster for the Kid. Come up with any phrase for yourself that will help you overcome the approaching anxiety and remind you that you can always find a way out of any situation, the main thing is to know that this is possible!

Photo source: Depositphotos
17 August 2015 I like: