Feelings of anxiety and fear for no reason: why they arise and how to deal with them. Feeling anxious for no reason

Date:2011-11-14

What is fear and how to overcome it?

Overcoming feelings of fear. What are the types of fears? Why does fear grow? Specific steps to overcome fear and anxiety.

Good time to you! In this article I want to consider the topic, how to conquer your fears.

Looking back, each of us can notice that fear accompanies our entire lives, starting from childhood. Take a closer look and you will see that in childhood you experienced fear in the same way as now, only then for some reason it did not stress you, you did not pay attention, it came along with some situation and also disappeared imperceptibly.

But then something in life starts to go wrong, fear becomes almost constant, acute and wraps around like a vine.

Until some time, I did not pay much attention to the feeling of fear, but then I had to face the truth and admit that I was cowardly and anxious, although sometimes I did certain things.

Any assumption, any unpleasant situation could make me angry for a long time.Even things that didn’t make much sense began to worry. My mind grabbed at any, even groundless, opportunity to worry.

At one time I had so many disorders, starting with and ending with obsessions and even PA (), that it began to seem to me that I was just naturally so restless, and this was with me forever.

I began to figure it out and slowly solve this problem, because whatever one may say, I don’t want to live in a nightmare. Now I have some experience and knowledge of how to overcome fear, and I am sure that this will be useful to you.

Don’t just think that I coped with all my fears, but I got rid of many, and I simply learned to live with some and overcome them. In addition, it is, in principle, impossible for a normal person to get rid of all fears; we will always worry in some way, if not for ourselves, then for our loved ones - and this is normal, if it does not reach the point of absurdity and extremes.

So, let's first figure out what the feeling of fear actually is?When you know well what you are dealing with, it is always easier to cope.

What is fear?

Here, to begin with, it is important to understand that there are different types of fear.

In some cases thisnatural an emotion that helps us and all living beings survive in the event of anrealthreats. After all, fear literally mobilizes our body, physically makes us stronger and more attentive in order to effectively attack or escape from the object of threat.

Therefore, this emotion in psychology is called: “Flight or fight.”

Fear is a basic emotion that all people haveinstalled by default; a signaling function that ensures our safety.

But in other cases, fear manifests itself in unhealthy ways ( neurotic) form.

The topic is very broad, so I decided to divide the article into two parts. In this article, we will analyze what fears exist, why they grow, and I will give the first recommendations that will help you learn to deal with this feeling more calmly and soberly and approach situations correctly so that fear does not throw you into a stupor.

The very feeling of fear, all this chill (heat) throughout the body, a clouding “haze” in the head, internal cringing, overwhelming numbness, fading breath, pounding heartbeat, etc., which we experience when we are scared, no matter how creepy everything may seem, but is not more thanbiochemical reaction of the body to some stimulus (situation, event), that is, it internal phenomenon, based on the release of adrenaline into the blood. Fear in its structure is to a greater extentadrenalin, plus more stress hormones.

Adrenaline is a mobilizing hormone secreted by the adrenal glands, it affects the body's metabolism, in particular, it increases blood glucose, accelerates cardiac activity and blood pressure, all in order to mobilize the body. I wrote more about this in the article “”.(I recommend, this will give you an understanding of the connection between the body and the psyche).

So, when we experience fear, we experience "adrenaline feeling", and so that right now you begin to relate to the feeling of fear a little softer, you can tell yourself: “the adrenaline is pumping.”

What are the types of fears?

In psychology, there are two types of fear: natural (natural) fear and neurotic.

Natural fear always manifests itself whenreal dangers, when there is a threatright now. If you see that a car is about to run into you or someone is attacking you, then the instinct of self-preservation will instantly work, the autonomic system will turn on, which will trigger biochemical reactions in the body, and we will experience fear.

By the way, in life we very often experience natural fear (anxiety), evennot noticingthis, it is so intangible.

Examples of such fear:

you have a reasonable fear of inattention while driving (although there are exceptions), and therefore drive carefully;

some are more, some are less afraid of heights, and therefore, in the appropriate environment, behave carefully so as not to fall;

you are afraid of getting sick in winter, and therefore dress warmly;

you are reasonably afraid of becoming infected with something, and therefore wash your hands periodically;

You are logically afraid to pee yourself in the middle of the street, so when you feel like it, you start looking for a secluded place, and you don’t run down the street naked, just becausehealthySocial fear helps protect you from a “bad” reputation that can harm your career.

Natural fear simply plays the role of common sense here. And it is important to understand thatfear and anxiety are normal body functions , but the fact is that for many of you, anxiety has become irrational and excessive (not useful), but more on that below.

In addition, a healthy feeling of fear (anxiety)Alwaysaccompanies us in new conditions. It's fearbefore the new one, fear of losing current comfortable conditions associated with uncertainty, instability and novelty.

We can experience such fear when moving to a new place of residence, changing activities (jobs), getting married, before important negotiations, dating, taking an exam, or even going on a long journey.

Fear is like a scoutin an unfamiliar situation, scans everything around and tries to draw our attention to a possible threat, sometimes even where there is none at all. Thus, the instinct of self-preservation Just is reinsured, after all, the main thing for nature is survival and for it it is better to be on the safe side in something than to overlook something.

Instinct doesn’t care how we live and feel: good or bad; the main thing for him is safety and survival, in fact, this is where the roots of neurotic fear mainly grow, when a person begins to worry not because of real reasons, but for no reason or for trifles.

Neurotic (constant) fear and anxiety.

First, let's look at how fear differs from anxiety.

If fear always associated with realsituation and circumstances, thenanxiety always based onassumptions negative outcomeof one situation or another, that is, these are always anxious thoughts of worries about one’s own or someone else’s future.

If we take a vivid example with an attack of PA, then a person experiences horror for his future, his thoughts are directed to the future, heassumesthat something could happen to him, he could die, lose control, etc.

Such fear usually arises against a background of stress when we beginattach excessive importance to everything that comes to mind, , we become fixated and catastrophize the situation.

For example:

normal fear for one’s health can develop into an anxious obsession with one’s condition and symptoms;
reasonable self-care or housekeeping can turn into mania for germs;
concern for the safety of loved ones can develop into paranoia;
the fear of harming oneself and others can lead to chronic anxiety and PA, and this, in turn, can result in the fear of going crazy or a constant fear of death, etc.

This is neurotic fear when it forms constant (chronic), increased anxiety , some even leading to panic. And it is precisely because of this kind of anxiety that the vast majority of our problems arise, when we regularly begin to feel strong anxiety for all sorts of and, most often, unfounded reasons, and become very sensitive to what is happening.

In addition, an anxious state can be aggravated by an incorrect or not entirely accurate understanding of certain interpretations, such as: “thought is material,” etc.

And almost all people exhibit social fears. And if some of them have common sense, then many are completely vain and are of a neurotic nature. Such fears interfere with our lives, taking all our energy and distracting us with imaginary, sometimes unreasonable and absurd experiences, they interfere with our development, and because of them we miss a lot of opportunities.

For example, fear of disgrace, disappointment, loss of competence and authority.

Behind these fears lies not only the essence of possible consequences, but also other feelings that people do not want and are afraid to experience, for example, feelings of shame, depression and guilt - very unpleasant feelings. And that is the only reason why many do not dare to act.

I was extremely susceptible to such fears for a very long time, but everything gradually began to change when I began to change my attitude and inner view for life.

After all, if you think carefully, no matter what happens - even if they insult us, ridicule us, try to offend us in some way - all this, most often, does not pose a global threat to us and, by and large, does not matter, because life will go on anyway And,the main thing is that we will have every chance for happiness and success, everything will depend only on us.

I think it makes no difference who is there and what they think of you, it’s important,how do you feel about this? . If someone else’s opinion is most important to you, then you are too dependent on people, you don’t have - you have everything: dad-assessment, mom-assessment, friends-assessment, but notitself-evaluation, and because of this a lot of unnecessary anxieties flowing into a neurotic form, I understood this very well.

Only when we startrely on yourself , and not just count on someone, and we begin to decide for ourselves what influence others will have on us, only then do we become truly free.

I really like this quote I once read:

"No one can hurt you without your consent"

(Eleanor Roosevelt)

IN mostcases related to society, you are afraid of people only because of the likelihood of experiencing some unpleasant feelings, but there is no point in being afraid of either these feelings or people’s opinions, because everything feelings are temporary and natural by nature, and the thoughts of others will remain only their thoughts. Can their thoughts cause harm? Moreover, their opinion is only their opinion out of a billion others, just as many people have so many opinions.

And if you consider that those around you are, to a greater extent, concerned about what they think of them, then they don’t care as much about you as you might think. And is it really possible to equate your happiness with someone else’s thoughts?

Therefore, first of all, it is very important to learn how to manage by the emotions themselves so as not to be afraid to experience them, learn be with them for a while, after all, there is nothing bad in this, no one always feels good, besides, any emotions, even the most acute and unpleasant ones, will pass one way or another and, I assure you, you can fully learn calmly be patient. What is important here is the correct approach, which will be discussed below.

And slowly change your inner attitude towards yourself and the world around you, which is what I wrote in the article "".

Why does fear intensify and grow?

There are three areas worth highlighting here:

The desire to get rid of fear completely;
Avoidance behavior;
Inability to deal with the feeling of fear, attempts to constantly avoid, get rid of and suppress fear in various ways, which leads to such a mental phenomenon as “ fear of fear”, when a person begins to be terribly afraid of the very feeling of fear (anxiety), beginning to mistakenly believe that these feelings are abnormal, and he should not experience them at all.

The desire to get rid of feelings of fear and anxiety

This instinctive, avoidant behavior stems from the natural desire of all living beings not to experience unpleasant experiences.

An animal, having once experienced fear in some situation, continues to instinctively run away from it, as, for example, the case with a dog.

There was construction going on, and suddenly the hose near the cylinder broke, and not far away there was a house where there was a doghouse. The broken hose, with its whistle, frightened the dog who was nearby, and it subsequently began to get scared and run away not only from something similar to a hose, but even from a simple whistle.

This case demonstrates well not only how instinctive behavior towards certain things (events and phenomena) is formed, but also how fear is transformed, flowing from one phenomenon to another, something similar to it.

The same thing happens to a person experiencing fear and panic when he begins to avoid first one place, then another, third, etc., until he completely locks himself at home.

At the same time, a person is most often well aware that there is something wrong here, that the fear is far-fetched and it is only in his head, nevertheless, he continues to experience it physically, which means he continues to try to avoid it.

Now let's talk about avoidance behavior

If a person is afraid to fly on an airplane, afraid to go down the subway, afraid to communicate, afraid of the manifestation of any feelings, including fear, or even afraid of his own thoughts, which I myself used to be afraid of, he will try to avoid it, thereby committing one of gross mistakes.

By avoiding situations, people, places or certain phenomena, youhelp yourselffight fear, but at the same time,limit yourself , and many form some other rituals.

The fear of infection forces a person to wash their hands extra often.
Fear pushes people to avoid communication and crowded places.
Fear of certain thoughts can form a “ritual action” in order to protect yourself and avoid something.

The feeling of fear prompts you to run,you give in and run, for a while you feel better, because the threat has passed, you calm down, but in an unconscious psychejust secure it this reaction(like that dog who is afraid of the whistle). It’s as if you are telling your subconscious: “You see, I’m running away, which means there is a danger, and it’s not far-fetched, but real,” and the unconscious psyche reinforces this reaction,developing a reflex.

Situations in life are very different. Some fears and corresponding avoidances seem more justified and logical, others - absurd; but in the end, constant fear does not allow you to live fully, rejoice and achieve your goals.

And thus, you can avoid everything, and from this fear grows in life in general.

A young man, due to fear of failure, fear of experiencing a feeling of insecurity (shame), will not go to meet a girl with whom he could very likely be happy.
Many people will not start their own business or go to an interview because they may be frightened by new prospects and difficulties, and many will be frightened by the very possibility of experiencing internal discomfort during communication, etc., that is, fear of internal sensations.

And on top of that, many people make another mistake when they begin to resist the fear that has arisen, try to suppress the anxiety that has arisen with emotional effort, forcefully calm themselves down, or force them to believe the opposite.

For this purpose, many people drink sedatives, take alcohol, continue to smoke, or unconsciously eat emotions, since food promotes the production of serotonin and melatonin, which makes the experience easier. This, by the way, is one of the main reasons why many people gain weight. I myself used to often overeat, drink, and even more often light up. Experiences, for a while, of course, helped.

I'll say right away emotions must be allowed to be, if an emotion has come, be it fear or something else, you don’t have to immediately resist and try to do something with this feeling, so you just strengthen it tension, just watch how this emotion manifests itself in your body, learn to worry and be patient with her.

All these actions on your part aimed at avoiding and suppressing feelings only make the situation worse.

How to overcome fear and anxiety?

Fear, as you already understood, not only plays a useful, protective role, but also encourages you to avoid even potential danger, wherever possible. Maybe.

It is not always justified and protects us from danger. Often it simply makes you suffer and prevents you from moving towards success and happiness, which means it is important for us to learn don't blindly believe and give in every impulse of instinct, anddeliberately interfere.

Unlike an animal that is unable to change the situation on its own (the dog will continue to be afraid of the useless “whistle”), a person has a mind that allowsconsciouslygo another way.

Are you ready to take a different path and conquer fear? Then:

1. When some fear arises,you don't need to believe him right away, many of our feelings simply lie to us. I became very convinced of this by observing how and where things come from.

Fear sits inside us and is only looking for hooks to catch on, it does not need special conditions, instinct is ready to sound the alarm for anything. As soon as we weaken internally, experience stress and a bad state, it’s right there and begins to come out.

Therefore, when you feel anxious, remember, this does not mean that there is danger.

2. The very desire to get rid of it contributes to the growth and intensification of fear.

But to completely get rid of fear, as many people dream of it, in principleimpossible. It's the same as wanting to get rid of skin. The skin is the same ashealthyfear performs a protective function - getting rid of fear is like trying to tear off your skin.

Exactly your goal is to get ridand not feeling fear at all makes this feeling even stronger and sharper. All you are thinking is: “How to get rid of it, how to get rid of it, and what am I feeling now, I’m scared, horrified, what to do when this is over, run, run...”, thereby mentally looping on this, the autonomic system turns on, and you yourself do not allow yourself to relax.

Our task is to bring fears and anxiety, which are justified in certain situations, to a normal (healthy) level, and not to get rid of them completely.

Fear has always been and will be. Realize andaccept this fact. First, stop being at enmity with him, becausehe is not your enemy, he just is, and there is nothing wrong with him. It is very important to start changing your attitude towards him from within and don't overemphasize that you are experiencing it.

This emotion is just now excessively acute works inside you because youafraid to experience it. As a child, you were not afraid of this, you did not attach importance to the feeling of fear and did not want to get rid of it, well, it was and was, it passed and passed.

Always remember that this is only internal, chemical reaction in the body (adrenaline plays). Yes - unpleasant, yes - painful, yes - scary and sometimes very, but tolerable and safe,don't resistmanifestation of this reaction, let it make some noise and go out on its own.

When fear starts to weigh in,suspend attention And watcheverything that happens inside you, realize thatin real you are not in danger (the fear is only in your mind), and continue to observe any sensations in your body. Take a closer look at your breathing and hold your attention on it, smoothly align it.

Start to catch the thoughts that excite you, they are the ones that aggravate your fear and lead you to panic, but not drive them away by force of will,just try not to get drawn into the mental whirlpool: “what if, what if, why,” andwithout judging what is happening (bad, good),just watch everything , gradually you will begin to feel better.

Here you observe how your psyche and body as a whole react to some external stimulus (situation, person, phenomenon), you act as an outside observer behind what is happening inside and around you. And thus, gradually, through observation, you influence this reaction from the inside, and it further becomes weaker and weaker. You train your psyche to be less and less susceptible to this feeling.

And all this can be achieved thanks to “awareness”, fear is very afraid of awareness, read this in the article “”.

Not everything will always work out, especially at first, but over time it will get easier and better.

Take this point into account and don’t throw yourself into despair if something doesn’t turn out the way you wanted, not all at once, friends, it simply requires regular practice and time.

3. Extremely important point:fear cannot be overcome by theory , avoidant behavior - even more so.

In order for it to begin to fade, you need to consciously meet it.

The difference between brave people who solve their problems and cowards is not that the former do not experience fear, but that they step over fear,fear and act .

Life is too short to be idle and if you want more from life, you need tointernally change: acquire new useful habits, learn to calmly experience emotions, control thinking and decide on some actions, take risks.

After all “opportunity” is always more important than risk, and the risk always will be, the main thing is that the “opportunity” is reasonable and promising.

to you now very wrongit seems that you first need to get rid of fear, gain confidence, and then act, although, in fact, in reality this is exactly how it isotherwise.

When you jump into the water for the first time, you need to jump, there is no point in constantly thinking about whether you are ready for it or not until you jump, find out and learn.

Step by step, drop by drop, sharp leaps, most won’t succeed, try to win in a hurrystrongfear is ineffective, most likely it will crush you, you need preparation.

Start with less significantfears and move leisurely.

If you are afraid of communication, if you feel uncomfortable among people, start going out to people and communicating, tell someone something good just like that.
If you are afraid of rejection when meeting the opposite sex - first, just “stay nearby,” then start asking simple questions, like: “How to find such and such a place?” and so on.
If you are afraid to travel, start traveling, not far at first.

And at such moments, focus your attention and consider what happens inside you, when you enter a situation, you will begin to know yourself through the reflection of what is happening, you act and consciously observe everything.

You will instinctively want to run, but there is no easy road here: you either do what you are afraid of and then the fear recedes; or you give in to spontaneous instinct and live as before. Fear always arises when we leave our comfort zone, when we begin to act and change something in life. His appearance shows promise, and he teaches us to overcome our weaknesses and become stronger. Therefore, do not be afraid of fear, be afraid of inaction!

4. And the last thing here: practice more mental and emotional rest, it is very important to restore the nervous system, and for most of you it is extremely weakened, without this you simply will not be able to function normally.

I also strongly recommend going in for sports, at least a little doing simple exercises: squats, push-ups, abs - this really helps to overcome fear and anxiety, as it improves not only the physics of the body, but also the mental state.

Homework for you.

Observe your fear, how it manifests itself in the body and where. This may include discomfort in the stomach, heaviness in the head or “haze,” shortness of breath, numbness in the limbs, trembling, chest pain, etc.
Take a closer look at what thoughts come to you at this moment and how they affect you.
Then analyze whether this fear is natural or neurotic.
Write in the comments about your observations, conclusions and ask if you have any questions.

In the next article "" we will talk about individual, important points, this will help you act better and overcome this condition.

Good luck in conquering fear!

Best regards, Andrey Russkikh.

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Tell me, during PA it’s hard to breathe, shortness of breath and, as a result, the fear of suffocating and dying. This is possible, I’m very afraid of such attacks and I’m afraid that my heart won’t withstand such stress.
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- Inna, read articles about PA on the website
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  - How can you write, sit and watch the fear, a person in severe panic cannot control himself, in order to understand this you need antidepressants, under them the brain receives artificial serotonin and then after the acute state of the attack, we can talk about something from your article
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    - You can observe fear during pa... you can learn everything!.. Andrey writes about this in detail and about methods, you just need to read carefully and really want to)
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Hello) but I have a question: if I go to a psychotherapist, how can I find out whether he can help me or not? I just know such cases, people have been going for years, but there’s no point (((
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- Good afternoon Karina. And there’s no way to find out, until you contact us you won’t know. Well, in general, you should look at reviews about the psychotherapist you are going to contact (if any)
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Thanks for the articles Andrey! I read your book about mindfulness and how to overcome OCD, I understood a lot, realized, lived through a huge number of fears, passing them through myself, I have been using the practice of mindfulness for 2 months, instincts still sometimes win, but awareness is a really powerful thing and during this time I really what it means to live. I have had OCD for over 10 years and I have several questions. I lived through fears that were very strong for myself, I trusted the innocence and as a result, on an unconscious level, I received the life experience that this fear is irrational and I stopped being afraid of it. I began to feel an incredible surge of strength and confidence and independence from thoughts. After some time, out of the blue, another fear arises from the depths of memory and I live it again, consciously accept it and it also goes away and I am no longer afraid of it on a subconscious level! So I already have experience. But fears continue to surface, and very serious ones at that. Now the question is: am I doing the right thing by living through every fear? After all, the experience of previous fears has already been formed on an unconscious level, but it does not work with new fears and you have to live them all over again? And another question: do I understand correctly that when fear appears, having consciously accepted it, I agree that it can stay in me and manifest itself, but I did not agree with what this fear is trying to convey to me? And another question: you write that there shouldn’t be internal dialogue, it needs to be stopped, that’s what I do, although it’s hard, it’s much easier now than before. And if I conduct a rational dialogue: I tell myself that I lived through very strong fears and they passed, which means this one will pass, is this acceptable? And the last question: how long after you began to practice mindfulness, receiving an unconscious experience of the safety and absurdity of your fears, did your thinking change from anxious to calmer, not looking for constant threats and worries?
I will be very glad if you can answer!
Answer
- Hello Oleg. It is not necessary to experience every manifestation of fear, in the sense that you can calmly ignore and look closely at each of its reactions and do something without paying attention (without attaching importance), the main thing here is not to fight if something has arisen in the sensations , but calmly let it pass through yourself.
  Acknowledging any feelings in yourself is very good. it’s important, it helps to accept them, and to ignore or not to ignore depends on the situation... because sometimes fear is quite justified (healthy fear warns about something real), you just need to learn to calmly see how justified (rational) the fear is or is it just your own speculation .
  Regarding the diet. dialogue., look at yourself, sometimes it’s important just not to analyze anything, and sometimes you can Support yourself by saying something useful, for example,” the thought comes “I won’t succeed or I’m somehow different” - you can answer these harmful thoughts by others - “I will succeed, even if it’s not something else,” or “I am who I am, this is my right and I deserve the best.”
  Your last question is good because you yourself noticed how important it is to accustom the mind to lightness and calmness, because in a calm and clear state the psyche itself helps us deal with emotions and thoughts, and they do not cause problems. And in terms of time - it’s different for everyone, I had to spend a lot of time because I didn’t know many of the nuances, and you, if you carefully read my book, are already much more prepared.
  Answer
How can you observe the fear that rolls in instantly from the outside?
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- hello.. look at what leads to fear (what thoughts or images). and what to do in this case, read in other articles on the blog - “Awareness” or in the article “how to deal with panic attacks” wrote
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Andrey,ya tak blagodarna,za vashu statyu🌷.Ne davno ya bila v Adueto pravda,ya dumala chto dlya menya,net smisla zhit...dalshe tak kak moat doch bila v glubokom dipressii.No,k sozhaleniyu nasha emigraziya..dala o svete znat.
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Vasha statya pomogla mne Zambia posmotret na zhini drugimi glazami
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Thanks Andrey!
I don't regret signing up. A lot about me. Tired of the dependence of others. I understand everything, I can’t do anything. That's how my parents raised me. They praised little, humiliated and beat a lot. It's scary to remember
Answer
- please.. Yes, this is enough, but you need to understand that parents could not behave differently, many behave this way not because they want to make the child unhappy, but because they themselves are unhappy, do not know how to love and live the way society taught them.
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Thank you very much, Andrey. I really like your articles, I will continue to study them
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- Please)
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Andrey, your articles help me a lot. My fears are that I’m going to die, something is going to happen to me right now, I’m starting to feel pain in my chest, cold sweat all over my body, this makes it even worse. I’m learning to accept this fear, convincing myself that nothing serious is happening. I’m probably already used to living with chest pain. Lately, I’ve been afraid that nothing hurts or bothers me. How is it that nothing hurts? I start to think about it and anxiety, fear, and panic appear again. I want to learn how to cope with fears, I’m scared, I have very bad thoughts (about suicide). I think about this a lot and it becomes even more scary, because thoughts, as they say, are material...
Answer
- Natalia, thoughts without emotions and actions are worth little. and they don’t just become material, otherwise all people on earth would live happily ever after, thinking about big money, etc.
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Hello Andrei.
I have a terrible fear of loneliness, meaninglessness, and OCD, a very strong + crazy passion for fire. Sometimes I don't leave the apartment at all.
What to do? Don't know...
What city are you in? Thank you.
Answer
- Hello.. I'm from Belarus... what should I do - work with my fears. as I wrote in this and other articles, read and apply at least a little and you will see there
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Good afternoon, please tell me how to work with fears associated with medical interventions: I’m afraid of general anesthesia, fear of not waking up, fear of a doctor’s mistake, feelings of helplessness and lack of ability to influence the situation!
Thank you in advance
Answer
- Hello Natalya.. think, is there really a 100% guarantee? This is what prevents you from gaining och. The most important thing in life is Trust. This does not mean blind trust, but reasonable trust. Study the information about general anesthesia, based on scientific facts and evidence, and then you will probably see that you are in vain overly worried and do not trust... And anyone can make a mistake, no one is immune from this, and you can only accept it, and not try to control everything , even what is basically impossible
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Please help me. I went to a neurologist with PA, they prescribed tranquilizers, but they didn’t help me. Then I turned to a psychologist, everything seemed to be fine at first. But then it started again. I take everything very close to my heart. And I start to go through all this in my head. Until PA happens. I became afraid to be alone at home. While my husband is at work. It’s easier for me when visiting or at work, there’s no time to even think about it. But at home, everything is new. Now I have a fear of heights and that I can jump from the 7th floor, although I don’t want to. I'm tired of living like this since February. At home with my husband there is constant stress, swearing. He specially clots my blood. But I have a little daughter. Help me please.
Answer
- Hello.. read articles about panic attacks, what they are and how to act, as well as articles about VSD and obsessive thoughts. You increase your fear with some disturbing THOUGHTS, and this is what you need to work with first.
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What to do if, by getting rid of fears, you bypassed the fear of killing yourself? I entered this state of meaninglessness... the effect was plus on plus...
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Hello Andrey, every time I start observing my negative thoughts, they immediately disappear. Is this a normal reaction? Or am I just suppressing them this way? For some reason, it’s not possible to observe thoughts at all; as soon as I turn my attention towards the thoughts, they simply disappear and my attention instantly switches to other thoughts or objects. Thank you so much for your site and book!!!
I'm trying to incorporate your experience into my daily practice, but I'm not sure if I'm doing it right.
Answer
- Hello Natasha.. if you’ve read my book, it’s a bit of a strange question.. there’s more about it there.. read the chapter “Working with Thinking.”. and then you’re doing everything right! Thank you for your feedback!
  Answer
Andrey, hello. I tried your method, but it immediately became much worse. All my life I have been using avoidant behavior in communicating with people, now when communicating I try to let go of control over the PA. I have a strong fear of losing face. That someone will see my nervousness or loss of control over myself. In life, I learned to communicate in such a way that people think that I am a very calm person and are surprised to learn that I am an anxious person. And now it turns out that I am breaking my system of behavior and this causes severe anxiety, I accept it. I try to accept fear, but doubts creep in that I I'm doing something wrong.
Before that, I used the method of willpower, that is, agorophobia was acceptable, I gradually forced myself to leave the house, further and further. Now I walk calmly, but very distant places still cause fear. If the PA came up with force, I suppressed it, I convinced myself that it was just my imagination and I tried to distract myself. But with your method I am constantly shaking, I use it on the street, for example, and it turns out that I plunge into my state, and do not come out of it. I don’t understand what I’m doing wrong, maybe the warrior’s path suits me better? That is, if the situation forces me to take certain actions; I walk with my eyes closed, nervous, but then I realize that there seems to be nothing wrong and I relax. And I can only practice mindfulness at home, when no one is watching me. It seems to me that if I let go of control in a public place, I will be overcome by a strong PA
Answer
- Hello Maria.. you know.. only fools don’t doubt anything, take doubts calmly, and experience in the future will show everything.. At first, of course, anxiety usually worsens, but this is such a turning point, then it will become easier and easier! I recommend practicing mindfulness more often; it helps you learn to deal with emotions and thoughts.
  
  As for training at home with awareness during PA, this is good for a start, but then you will need to decide and take at least a small step in a real situation, this is where it is important to let go of logical control and see that nothing bad is happening, everything depends on you, and awareness is the highest vigilance! How else can you find out that you can handle everything yourself? nothing other than being in a real situation.
  Answer
Tell me, are neurosis and pain dangerous to life and health?
Answer
- Hello. .. Ira.. don’t be lazy for yourself... read the articles about panic attacks, VSD and neurosis on the site and you will understand everything.
  Answer
Andrey, I really like the way you write, it’s easy and accessible! Your articles help me a lot, I realized a lot of what was written myself, because I was interested in psychology, but for some reason it still didn’t help me, there was some kind of distrust in my own knowledge, and reading you I understand that I was always on the right path , but due to lack of self-confidence, she created obstacles for herself on the path to creating a harmonious personality. It’s great that now there is a way to help people with panic attacks and neuroses, and more than once I myself extinguished my anxiety simply by reading your articles, and after that I began to work on myself with renewed vigor. Of course, there is still a lot, a lot of work, but now I don’t treat my fear and anxiety as something terrible, but even perceive it as a kind of plus, as an impetus for action and work on myself, I hope you will continue to help people, because that you are doing great)))
Answer
Andrey, good day! Please tell me what to do in such a situation. I tried to commit suicide, cut veins on both arms and left large scars on my wrists. I’m very afraid that my friends or someone else will find out about my suicide attempt (friends know), so I hide them in every possible way (I avoid the situation): shirts, long-sleeve T-shirts, bracelets, I want to get tattoos, etc. On the one hand, I avoid the situation, but on the other hand, I don’t really want to plunge into the situation and tell everyone, because... This is going to be bravado. Thanks in advance!
Answer
- Good time, what was, was, this is the past that cannot be changed, start living in the present, paying less attention to the past, and depending less on the opinions of people, even loved ones. It’s pointless to spend your whole life hiding something that someone other than you already knows. Believe me, the main thing is not what you were before and what you did there, what’s more important is who you can become!
  Answer
Thank you for the article! Tell me in this situation: during driving lessons I do everything without mistakes, like an exam: I panic, everything immediately “flies out of my head” and my legs start to shake, I can’t even do anything with them. Help, what’s the reason?
Answer
I read your book about fear, a very useful book, everything is very accessible. But if I may, I would like to ask a question about how to deal with the fear of causing harm, especially to children, mostly our own. It all started not so long ago, 2.5 months ago, after watching film, where a wife stabbed her husband with a knife, I abruptly transferred everything to myself, I was very scared, my daughter was nearby. After this, the fear of causing harm appeared. I work with a psychologist, I try to identify all the moments of avoidant behavior and do the opposite, I’m learning to accept these thoughts and live them. them... Please advise what else can be done specifically with this fear?
Answer
- Hello.. Based on your question, I understand that you are looking for knowledge that will instantly lead to a solution to the problem, but there are no magic words or magic pills, there are only CORRECT ACTIONS, that is, you need not just to know, but to regularly and HONESTLY APPLY knowledge. So, you write “to live through thoughts,” where in the book did you find this? You need to live HONESTLY your emotions (feelings) that some thought evokes in you.
  Regarding your specific problem:
  1 To understand that the wife stabbed her husband with a knife for a reason because suddenly, out of nowhere, she felt like it or her body itself went and did something, a whole series of events in her life led her to this , you see only the final result, and not this entire previous history. People never do anything for no reason, there are reasons for everything, so trying to imitate the actions of others is completely absurd. (you are not that person and you were not in that woman’s shoes, you don’t know all the reasons that brought her to this state).
  2. Identify and remove all defensive (avoidant) actions that only perpetuate the problem. Such actions may include in your case - hiding knives, avoiding being near your daughter, as well as constantly “thinking” about the problem in order to control everything with logic, but in the book I wrote that logic only creates the illusion of control, without actually changing anything , you were and continue to be afraid of losing control and logic is no help here!!! (it only harms) If you think that by trying to convince yourself, like I’m good, I was raised decent and I won’t do this, you will solve the problem, then you are deeply mistaken. Therefore, stop trying to think and persuade yourself all the time. THE RIGHT ACTIONS ARE NECESSARY, and I wrote about them in detail in the book. (so use them if you want results, but just reading is pointless)
  Answer
Thank you for your answer Andrey, I read the book Intrusive Thoughts, Fears and VSD. Can you advise me what else to read on my topic?
Answer
- Robert Leahy “Freedom from Anxiety”, but if you don’t do ENOUGH of what is recommended, then there will be no point, knowledge is useless without its application. And you will again look for new and new ways to solve the problem in the race for a quick and easy result, and each time you will be disappointed, because magic words and pills do not exist!
  Answer
Andrey, thank you very much for your response... I really didn’t read it carefully, now I’m trying to experience the emotions that come with these thoughts and not trying to predict events. The most difficult thing for me is to stop scanning myself for symptoms. Can you advise me?
Answer
- All you need to do here... is to catch when you start doing this and not to get involved in this process... but to smoothly transfer your attention to some of your own affairs. or just observing the world. By the way... it is very important to stop scanning yourself. to the symptoms.. this is just reinforcement. problem
  Answer
Andrey, your articles really helped me figure it out and opened my eyes to my own fears. Like you, I have a fear of my own thoughts) what methods were particularly effective in your struggle and do you conduct online consultations?
Answer
- Answer
- Hello Andrey, I really need your help. I don't know what's wrong with me. It all started with the fact that I fell ill with tonsillitis, the doctor prescribed me antibiotics and other medicine for the throat, on the 3rd day of taking antibiotics I had an attack of suffocation at night in the form of a spasm of the throat, this is not asthma. Such fear, heart palpitations, weak legs, my body is not mine at all. I immediately went to the doctors, but they couldn’t tell me anything, for some reason the gastrologist decided that it was reflux, I took a general blood test and tests for immunoglobulin. For some types of allergies, to the thyroid gland, I did a throat culture. In general, all the tests were good, but only the tank culture showed that there were 4+ streptococci. I went with these tests to the ENT specialist, she prescribed me an antibiotic, which was determined by culture, I started drinking it and immediately on the same day my nocturnal attacks of suffocation with a huge amount of mucus and discomfort in the throat stopped. But during the day there are micro spasms that are not clear from what. A month and a half has already passed, and a day ago I again had an attack of suffocation at night. I was very scared, and in general I didn’t tell you the main thing, that when I get sick and no one can make an accurate diagnosis, I panic and have a terrible fear of death, of an insidious incurable disease, and also these negative thoughts enslave my consciousness. help me please
  Answer
  - Hello.. panic due to UNCERTAINTY.. fear of the unknown is one of the most powerful. As for choking, I can’t give any advice, but I can assume that since the examinations didn’t reveal anything serious and the doctors didn’t tell you directly, then choking is probably due to a lump in the throat, this is a symptom of stress and fear.. Basically, you need just relax the muscles of the throat and neck when there is a feeling of suffocation... and see if this helps. You generally need more calm now, learn relaxation skills and have more mental rest.
    As for obsessive thoughts, read the articles on the website “How to get rid of obsessive thoughts” and “Causes of obsessive fears”, they will help you figure it out and understand what to do with your thoughts.
    Answer
    - Hello .. I can’t say anything .. everything is vague in the question .. “certain thoughts”, you need to let fear pass through yourself and not try to avoid everything - this is the main thing
      Answer
  - I read your articles, I started to apply it a little, to observe my thoughts and feelings from the outside, sometimes it comes out, sometimes it doesn’t, but in the last week these feelings have intensified, before I tried to muffle them... but now I have released them, I feel that they are no longer I’m jamming... but again you somehow answered me about slowing down, and when I supposedly have thoughts that there’s not enough time to say I have enough time... it helps to calm down, but in general it’s always and always like this for 10 years chilling: before I had a lot of things to do, and I did each one with pleasure, + I had rest, it didn’t bother me that I had other things to do, and I did each one consciously, so to speak, now the situation is different, I say there’s enough time, I’m still not lets go, this is out of the ordinary, I do one thing, then I have to manage another 2.3, even when there are few of them, there is still panic, anxiety, it’s so unpleasant when every time you take on something, and it immediately starts, this state is very annoying, so how to convince yourself doesn’t work, the phrase doesn’t really work, it just calms down a little... It all started, it seems to me, from society: time flies, time flies, there are only 24 hours in a day, we don’t have time to do anything, we need to hurry, life flies by like 1 second, you don’t have time to look back, and in fact this is the unconscious deep psyche? What to do with it? I can’t rest normally, I can do something quickly in my head and then rest, but this is not always good for me... since the day can be packed... (I don’t strive for multitasking, on the contrary, I unload myself, but there are special load days). I can’t adequately remember what I’m doing, where I am, when I slow down, panic and anxiety again, because the following happens: I’m slowing down now (there’s enough time), but the thought is, damn, I’m slowing down, I won’t make it in time, time is passing... and again panic, anxiety, this is terrible, I never thought that I would drive myself into such a time frame.
    Answer
  - Andrey, thank you very much for your articles!
    
    I would like to write to Ksyusha, who wrote on 05/04/2018 00:28 about asthma attacks. It happens to me like it does to you when I sleep on my back. I stop breathing in my sleep, or so it seems to me that I stop breathing. In general, I wake up in a terrible panic because there is no air and I gasp for air with screams. I'm choking on one word. I noticed that this happens when I fall asleep on my back. But this doesn’t happen on the side. Maybe you have something similar and you might somehow find what I shared useful?
    Reply Reply
- Hello.
  Against the backdrop of constant stress, I developed neurosis and anxiety. Only if I can still cope with the anxiety about this, then what scares me most is the sleep disorder. At first it was like tremors in the chest that prevented me from falling asleep. Then I overcame it, but began to wake up every hour and a half. Then, with an effort, I managed to calm down, get distracted, and everything seemed to start to get better, like damn, the fear of suffocation came from somewhere, and now when I fall asleep I stop breathing... I just give up, I’m very tired. Such an insidious disease, then one thing or another, it seems like you overcome it, something new appears... please help me, what should I do! I'm desperate.
  Answer
  - Hello. Such a global question cannot be answered with one comment.. read the articles on the site, they have a lot on this topic. about anxiety, VSD, neurosis.. as well as about practices.. and apply knowledge
    Answer
- Good day, Andrey. Thank you very much for your site, the most important thing is that I read and understand that everything is to the point, very competent and to the point. I suffered from pain, it all started at university, it was aggravated by my hyper-responsibility, I didn’t even finish university when I got pregnant and everything got worse, as they say, thanks to hormones, everything you describe is very true, I especially like the one about mindfulness, but here’s mine The trouble is that my now pregnant neurosis does not give me any peace at all, I have developed a fear of death, associated specifically with pregnancy, with the pain of childbirth, with the fear that if I don’t pull myself together, there will be schizophrenia or psychosis. Now it has become difficult to fight and give up, because before pregnancy I managed without pills, it was sports - this is the number one medicine, meeting with friends, pleasant communication, watching movies, thoughts about traveling, and now it’s just horror. Tell me, have you had to consult expectant mothers in this condition, is it fixable, because I think that the condition before pregnancy was very bad and if I came across your site at that time, it would have been an additional pill to my “medicines” ", and now there are no films, no meetings, nothing makes me happy, sadness, melancholy, tears, pain, depression, I’m afraid to admit the thought that there is a new life inside, and as soon as I think about it, I immediately fear death, it’s generally creepy
  Answer
  - Hello Dasha. Yes, what is most important to you now is the support of loved ones and positive communication, and consultations on these issues would be very helpful. in place. If you want, let's try, I'm sure I can help.
    Answer
- Thank you very much for the article, I will try, I wrote out the most important thing from it for myself “Anxiety is the assumption of a negative outcome of the situation (its development) so, for example, today I was walking with a friend and met two acquaintances on the street and immediately started making assumptions about the development of the situation 1 they will see that I feel bad (wobbly, etc.) 2 will start teasing me and this will make me even worse (wobbly, anxiety, etc.) and I will be embarrassed and the next time they see me, this will most likely happen again since they will already know that I can’t answer anything (since my anxiety is shaking and etc.) I’m shocked that I wrote so much about the assumption of the development of one situation :) In general, out of all this, only the point from the teasing came true, although I suppressed the anxiety and tried to answer with mutual jokes) I've already read that you don't need to turn it off.
  Briefly about yourself:
  I have suffered from anxiety for 5 years
  I take Velaxin (antidepressant)
  I have been taking it for 5 years, there was remission after 2 years of taking it. I was happy, I quit drinking and within 3-6 months everything returned to how it was: depression, anxiety, shakes, I can’t work, etc.
  Now I’m taking the pills again at the previous dosage, so far there is no remission for 2-3 years again I’m suffering very much.
  Answer
  - try less to hide your anxiety.. this takes all your energy.. And learn to depend less on the opinions of others! let them think what they want... and remember more often to yourself what is really important... that is, about your most important goals in life!
    Reply I felt empty, empty, as if a piece of me had been torn off... I walked lethargically, life was not nice. My sister started taking care of me and made an appointment with a doctor to get advice on how to calm my nerves. They gave me a prescription for Grandaxin, my sister also took it once and said it was good.
    The drug actually calmed me down. The topic is still not pleasant for me, but now it’s not so unbearable Reply
  - Hello Andrei
    Answer
  - I just finished taking a course of Grandaxin, I took it as prescribed by the psychotherapist. I had to cope with neurosis and anxiety after one situation in the family that I didn’t want to talk about. I took 2 tablets a day with breakfast every day for a month and a half) during the day I maintained a cheerful state and, for the most part, a positive outlook on things. When you calm down, it’s easier to soberly assess the situation you’re struggling with. In general, I can say that psychotherapy is a great thing, it really helps to sort out your life and understand yourself.
    Answer

Try to understand the cause of anxiety and worry. Realize whether it is objective or did you make it up? Take some time to introspect and answer the question: what will happen if your worst fears are confirmed, can you live with it? Surely your problem is solvable and does not pose a threat to life or health. If you can’t mentally level out anxiety, do yoga, meditation, listen to your favorite music.

If the feeling of anxiety only intensifies, you cannot find a specific cause of anxiety, and it interferes with your life - consult a psychotherapist. You may be suffering from generalized anxiety disorder and need to begin treatment on your own. In other cases, you can try to change the situation yourself - with the help of simple exercises and internal dialogue. How to get rid of worry and fear, how to overcome anxiety? We'll talk about this later.

Causes of anxiety and worry

An internal oppressive state of either fear, or uncertainty, or melancholy. Each of us has felt it at least once in our lives. It is normal for a state of causeless anxiety to occur rarely. It’s worse when it haunts you constantly, preventing you from living, working and developing normally in the direction that interests you. According to scientists, anxiety is a mixture of fear, shame, guilt and sadness. It often leads to the emergence of unreasonable and even absurd fears, although anxiety itself is not fear.

Rather, it is a strong anxiety, the causes of which are the following factors:

Negative experience. We find negative events in our past and carry them into our own future. Let's say you once failed an exam in a particular subject or with a particular teacher. There were no obvious reasons for this - you were preparing. You were just unlucky, you were worried, didn’t get enough sleep, and so on. But remembering the negative events of the past, you feel a lot of anxiety before a similar exam in the near future.
Negative example. It works in a similar way, but instead of our own negative experience, we take examples from the surrounding reality or from history. People often worry about catching the virus, cases of which have been reported thousands of kilometers from their country. We hear about the alleged appearance of a maniac in our city and feel alarmed, even if there have been no documented cases of attack.
Low self-esteem. Frequent feelings of anxiety are common to people who lack self-confidence. For various reasons, they have low self-esteem and at the same time a developed sense of shame. In school, work and even in relationships, they are afraid of failure. It is because of this fear of failure that most often happen. Studies have found that anxious people cope better with uncomplicated work in which they are confident of a positive outcome. Whereas for people who do not suffer from anxiety, failures only spur them on, and they cope with more complex and risky tasks.
Childhood. Put it down, don’t touch it, you’ll break everything, you won’t succeed, leave here - you’ll ruin everything, you can’t do anything. If you often heard this from your parents and teachers as a child, you are at risk. Such an attitude towards a child provokes not only the development of low self-esteem, but also the appearance of an uncontrollable feeling of anxiety. It can also be triggered by children's fears, uncertainty about the reliability of relationships (for example, a difficult divorce of parents), about stability and a favorable outcome of a difficult situation.
Nervous disorders. Many experts say that anxious people have slow metabolisms. Accordingly, the causes of anxiety should often be sought in disruption of the normal activity of the central nervous system. Therefore, not only psychologists, but also psychiatrists work with the elimination of anxiety. The key diagnosis is generalized anxiety disorder, which is treated primarily with medication.

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Generalized anxiety disorder

In this case, we are talking about a serious disease that must be immediately excluded.

Pay attention to the symptoms if you are constantly haunted by an uncontrollable feeling of internal anxiety. It is best to consult a psychotherapist to rule out a diagnosis.

Only then can you try to cope with anxiety on your own. Generalized anxiety disorder occurs against a background of persistent worry or anxiety that is in no way related to specific dangerous situations or objects.

The key symptoms of the disease are:

Persistent nervous state.
Muscle tension, spasms, trembling.
Increased sweating.
Cardiopalmus.
Dizziness and nausea.

Often, people suffering from this disease become very worried about possible death and/or illness. They project this state onto loved ones and worry excessively and inappropriately about them. A person is constantly visited by fears and thoughts of failure. Tension is observed - the patient cannot relax, fussiness can be seen in his actions.

Against the background of what is happening, severe headaches, increased sweating, and dizziness may be observed. The state of anxiety and the symptoms described above are stable for at least 3-7 days, and tend to intensify and subside for a short time.

What is the difference between anxiety and fear

Scientists disagree on whether fear and anxiety should be equated. According to some researchers, these are the same thing, but in different quantitative terms. That is, if anxiety is more “mild,” then fear is a severe form of anxiety. However, another point of view is more widely accepted. According to her, fear and anxiety are completely different feelings, both in mechanism and in implementation. If fear usually occurs when there is a real threat, when a dangerous situation is imminent, and is regulated primarily by instincts, then anxiety appears long before events that may not occur at all.

That is, anxiety is considered rather as a reaction to an uncertain, and often to an unknown or imaginary signal, while fear is a natural reaction to danger. Accordingly, the appearance of these two feelings is associated with different operating principles of the mechanism. When anxiety occurs, the sympathetic nervous system is excited. When there is fear, the parasympathetic nervous system is activated, the body’s activity is inhibited, and sometimes paralysis occurs altogether.

How to get rid of worry and anxiety

If you have ruled out a mental disorder, or there is no reason to suspect its presence (there are no key symptoms, the state of anxiety is short-term), then you should turn to the method of internal dialogue. First of all, try to find out from yourself the true causes of anxiety in your soul.

Ask yourself: what are you really afraid of? Next, try to assess this situation and determine the most likely scenarios for the development of events.

Let's say you're feeling anxious before an exam. What are you afraid of? Don't give it up. But if you get more specific and turn to details, then you are afraid not of the bad mark itself, but of its negative consequences. Which ones? You won't be able to get into the university you really wanted? Will you get it from your parents? Will your teachers judge you, will your friends and classmates laugh at you? The possible solution to your problem will depend on what exactly you are afraid of.

In this case, the anxiety inside can be easily eliminated by having an action plan outside, or by leveling the problem. Can't get into university? There are plenty of others. In addition, you will be able to enroll in a bunch of other educational institutions. Will the teachers judge? You won't even see most of them after leaving school or university. Will the parents be upset? For them, the main thing is that everything is fine with you - you can do anything even with a bad grade. Will your friends laugh? So why do you need such friends, find yourself more adequate acquaintances.

TOP 5 most effective exercises

Intimate talk. You can talk to a person who understands you and will always support you. Under no circumstances choose as your interlocutor someone who will only increase your anxiety and aggravate the situation. Remember who is always ready to support and reassure you? If there are none, consult a psychologist. If you don’t have money for a psychologist, talk to yourself. But your inner voice must convince you of a positive outcome.
Worst case scenario. Mentally transport yourself to the atmosphere of what you are so afraid of. Try to spur yourself on with an unsuccessful outcome and find a way out of the situation. As soon as you can find a way out of this situation, you may be able to extinguish the state of internal anxiety. After all, everything is not as bad as you thought. It’s another matter if we are talking about an overtaking feeling of shame due to dependence on the opinions of others. It will be difficult to do without the help of a psychologist.
Take a break. The essence of this method is to immerse yourself in a completely abstract state. You should find yourself in a situation where you don't want to think about anything at all. Close to trance. Perhaps it will be meditation, listening to music (preferably without text, it is important that you do not think about anything). Yoga is effective, in which extraneous thoughts and anxiety also occur quite rarely.
Game in the present. A rather cruel game, during which you have to think that there is no longer any past or future. Some psychologists suggest imagining that today is the last day of your life. Will you spend it worrying and worrying yourself? Hardly. But here it is worth mentioning that in the case of a mental disorder, such an exercise will only make you worse, and significantly so.
Breathing exercises. By the way, generalized anxiety disorder is often treated with the help of breathing exercises. Any relaxing method will do. The most popular is deep breathing with hand movements. Raise your hands and take a deep breath. You lower it and exhale. Repeat this several times until you feel a slight, barely noticeable dizziness. It also makes sense to strain the cardio system - go for a run, sit down several times, and do push-ups.

How to Manage Anxiety with Lifestyle Changes

If anxiety is not associated with a mental disorder and real danger, then it can become a reaction to a lifestyle that is detrimental to your body. It makes sense to change it, at least to do the following:

Eat less sweets and fatty foods.
Minimize alcohol consumption.
Go in for sports, at least regular jogging.
Try to eliminate stressful situations.
Rest more often and sleep more.

It also makes sense to pay attention to your surroundings.

If there are constantly people around you who complain about life (they don’t experience tragedies, but just like to complain), if they escalate the situation and treat you inappropriately, refuse to communicate with them. You won’t lose much, but your soul will certainly become calmer. If your job is stressful, change it. No amount of money is worth living in hell.

Summary

Key causes of anxiety are negative experiences, childhood fears, low self-esteem, an increased sense of responsibility and mental disorders. Anxiety cannot be equated with fear. More often than not, anxiety is a mixture of fear, guilt, sadness and shame. To get rid of it, find the root of the problem. Once the cause is identified, try to eliminate it. If nothing works, and the condition worsens or remains the same, contact a specialist, preferably a psychotherapist right away. It may be more complicated than you think.

Thank you

Anxiety disorders and panic: causes of their occurrence, signs and symptoms, diagnosis and therapy

Under anxiety disorders imply conditions accompanied by excessive excitability of the nervous system, as well as a strong unreasonable feeling of anxiety and signs observed in the presence of certain pathologies of internal organs. This type of disorder can occur against the background of chronic fatigue, stress, or a serious illness. Such conditions are often called panic attacks.
Obvious signs of this condition include dizziness and an unreasonable feeling of anxiety, as well as pain in the abdomen and chest, fear of death or imminent disaster, difficulty breathing, and a feeling of a “lump in the throat.”
Both the diagnosis and treatment of this condition are carried out by a neurologist.
Treatment for anxiety disorders involves the use of anti-anxiety medications, psychotherapy, and numerous stress-relieving and relaxation techniques.

Anxiety disorders - what are they?

Anxiety disorders refer to a number of pathologies of the central nervous system, which are characterized by a constant feeling of anxiety that occurs for unknown or insignificant reasons. With the development of this condition, the patient may also complain of signs of some other ailments of the internal organs. So, for example, he may experience difficulty breathing, pain in the abdomen or chest, cough, feeling of a lump in the throat, and so on.

What are the causes of anxiety disorders?

Unfortunately, scientists have not yet been able to establish the true cause of the development of anxiety disorders, but the search for it continues to this day. Some scientists argue that this disease is a consequence of a malfunction of certain parts of the brain. Psychologists have come to the conclusion that this type of disorder makes itself felt due to psychological trauma, against the background of excessive fatigue or severe stress. It is psychologists who are confident that this condition can also arise if a person has a very erroneous idea about certain things, which causes him a constant feeling of anxiety.

If we take into account the fact that the modern population is simply forced to lead an active lifestyle, it turns out that this condition can develop in each of us. Factors that can trigger the development of this type of disorder include psychological trauma resulting from a serious illness.

How can we distinguish “normal” anxiety, which gives us the opportunity to survive in a dangerous situation, from pathological anxiety, which is a consequence of an anxiety disorder?

1. First of all, it is worth noting that senseless anxiety has nothing to do with a specific dangerous situation. It is always fictitious, since the patient simply imagines in his mind a situation that does not actually exist. The feeling of anxiety in this case exhausts the patient, both physically and emotionally. The person begins to experience a feeling of helplessness, as well as excessive fatigue.

2. “Normal” anxiety is always related to a real situation. It does not tend to disrupt a person’s performance. As soon as the threat disappears, the person’s anxiety immediately goes away.

Anxiety disorders – what are their signs and symptoms?

In addition to a constant feeling of anxiety, which is considered to be the main sign of this type of disorder, a person may also experience:

Fear of situations that do not actually exist, but the person himself believes that this can happen to him
Frequent mood swings, irritability, tearfulness
Fussiness, timidity
Wet palms, hot flashes, sweating
Excessive fatigue
Impatience
Feeling low on oxygen, unable to take deep breaths, or suddenly needing to take deep breaths
Insomnia, sleep disturbances, nightmares
Memory impairment, impaired concentration, decreased mental abilities
Feeling of a “lump in the throat”, difficulty swallowing
Feeling of constant tension that makes it impossible to relax
Dizziness, blurred vision, rapid heartbeat
Pain in the back, lower back and neck, feeling of muscle tension
Pain in the chest, around the navel, in the epigastric region, nausea, diarrhea

It is important to note the fact that all the symptoms that were presented to the attention of readers just above very often resemble signs of other pathologies. As a result, patients turn to a huge number of specialists for help, but not to a neurologist.

Quite often, such patients also have phobias - fear of certain objects or situations. The most common phobias are considered to be:

1. Nosophobia– fear of a specific illness or fear of getting sick in general ( for example, cancerophobia - fear of getting cancer).

2. Agoraphobia– fear of finding yourself in a crowd of people or in an excessively large open space, fear of not being able to get out of this space or crowd.

3. Social phobia– fear of eating in public places, fear of being in the company of strangers, fear of speaking in public, and so on.

4. Claustrophobia– fear of being in confined spaces. In this case, a person may be afraid to remain in a locked room, in transport, in an elevator, and so on.

5. Fear in front of insects, heights, snakes and the like.

It is worth noting that normal fear differs from pathological fear, first of all, in its paralyzing effect. It occurs for no reason, while completely changing a person’s behavior.
Another sign of an anxiety disorder is considered to be obsessive-compulsive syndrome, which is constantly emerging ideas and thoughts that provoke a person to some of the same actions. So, for example, people who constantly think about germs are forced to thoroughly wash their hands with soap almost every five minutes.
Mental disorder is one of the anxiety disorders, which is accompanied by sudden, recurring panic attacks that occur without any reason. During such an attack, a person experiences rapid heartbeat, shortness of breath, and fear of death.

Features of anxiety disorders in children

The feeling of panic and anxiety in a child in most cases is explained by his phobias. As a rule, all children who have this condition try not to communicate with their peers. For communication, they choose grandmothers or parents, since among them they feel out of danger. Quite often, such children have low self-esteem: the child considers himself worse than everyone else, and is also afraid that his parents will stop loving him.

Diagnosis of anxiety disorders and panic attacks

A little higher, we already said that in the presence of anxiety disorders, the patient experiences numerous symptoms similar to signs of diseases of the nervous system, digestive tract, goiter, asthma, and so on. As a rule, the diagnosis of this pathology can be established only after all pathologies accompanied by the same symptoms have been excluded. Both diagnosis and therapy of this disease are within the competence of a neurologist.

Anxiety Therapy

Therapy for this type of condition involves psychotherapy, as well as taking medications that tend to reduce anxiety. These medications are anxiolytics.
As for psychotherapy, this method of treatment is based on numerous techniques that enable the patient to really look at everything that is happening, and also help his body relax during an attack of anxiety. Psychotherapeutic techniques include breathing exercises, breathing into a bag, auto-training, as well as developing a calm attitude towards obsessive thoughts in the case of obsessive-compulsive syndrome.
This method of therapy can be used individually or to treat a small number of people at the same time. Patients are taught how to behave in certain life situations. Such training makes it possible to gain self-confidence, and, consequently, to overcome all threatening situations.
Therapy of this pathology through medications involves the use of medications that help restore normal metabolism in the brain. As a rule, in such cases, patients are prescribed anxiolytics, that is, sedatives. There are several groups of such medications, namely:

Neuroleptics (Tiapride, Sonapax and others) is very often prescribed to patients in order to relieve them of excessive feelings of anxiety. When using these medications, side effects such as obesity, decreased blood pressure, and lack of sexual desire may become apparent.
Benzodiazepine drugs (Clonazepam, Diazepam, Alprazolam ) make it possible to forget about the feeling of anxiety in a fairly short period of time. With all this, they can also cause the development of some side effects such as loss of coordination, decreased attention, addiction, and drowsiness. The course of therapy with these medications should not exceed four weeks.

Sometimes the feeling of anxiety ceases to be rational and literally takes us prisoner. And then we worry about everything: from the likelihood of a sudden cold in a child to the onset of global warming... the site is about how to get rid of bad thoughts and drive away the feeling of constant anxiety.

“Hello. I ask you for help. I am in almost constant anxiety about my nine-year-old daughter. I am very afraid that something will suddenly happen to her.

Feelings of anxiety arise spontaneously during particularly happy moments. Or after reading the next terrible news on the Internet (killed, stabbed, set on fire, etc.). Violence and aggression are the main themes of the media.

Knowing that thoughts are material, I simply go crazy: it’s impossible not to think..."

Fear or other strong emotions cause a person to jump to conclusions. Thus, we generalize completely unrelated facts, draw conclusions from isolated cases, and for some reason try on everything that happened somewhere and with someone in our own lives.

An anxious person tends to worry about the most insignificant things and see disasters and horrors in everything. To reduce anxiety, such a person comes up with various rituals.

For example, he checks 10 times whether the front door is closed, controls his loved ones, calling them every half hour, does not allow children to go out with their peers, imagining the terrible consequences of such communication...

An anxious person is sure that the world is very dangerous and full of threats. He sees obstacles in everything and expects problems.

It must be said that the media greatly contribute to this perception, feeding us daily stories about the horrors happening in the world.

So it turns out that anxious people live, constantly worrying about the future and trying to protect themselves and their loved ones from possible troubles. They spend a lot of effort, time and emotions on this.

Unfortunately, in most cases, these efforts lead to nervous disorders, depression (after all, a person always thinks about bad things) and irritation of loved ones (after all, they are constantly monitored).

It turns out that life is difficult for an anxious person from all sides. But despite this, he continues to worry because he cannot do otherwise.

It depicts everything that happens around and has meaning for us, everything that we take on faith or feel: this is our perception, what we call experience or the sum of ideas about reality.

The picture of the world is created from childhood and it describes in detail what is possible for us in this life and what is not.

The child’s picture is created based on the picture of the people around him - parents, friends, teachers, etc. And with this map he goes through life.

With the passage of time and the emergence of new experience, this map expands, but the whole paradox is that all subsequent events are perceived by a person from the point of view of previous experience, the boundaries of which are very difficult to go beyond.

The world consists of thoughts and is in the head. Any picture of the world “comes to life” with frequent attention to it.

Replaying horror stories in your head about yourself or your loved ones is absolutely futile - the energy of fear can only aggravate the situation. What we think about is what we most often encounter in life.

By changing your thoughts, you begin to behave differently and achieve different results.

The fact that you have the power to create your experiences, rather than simply react to external circumstances or memories of the past, means that you have a lot of choice, the ability to manage your life and create your own future.

Therefore, a good way to get rid of anxiety is shift the focus of your attention to a positive side.

Firstly, if possible Eliminate bad news from your life.

Don’t watch or read crime stories, reports about disasters and wars, because you yourself create a reason for fear by plunging into negativity.

Turn off the TV, skip articles on this topic. There is no benefit from this information, but your impressionability begins to paint terrible pictures.

Create a positive information field for yourself, concentrate on the positive side of life.

Eliminate negativity from your life

Favorable exchange

4 ways to beat anxiety

The appearance of fear is largely ensured by a person’s imagination and ability to associate. When you worry, your imagination draws pictures of a terrible future.

Pictures can be huge in size and remain in front of your eyes all the time. What if an unpleasant picture is replaced with a pleasant one?

Imagine a situation that brings back pleasant memories for you. As you vividly imagine this joyful experience, determine how you feel.

Pay attention to your feelings again. Have they changed? Maybe they have become stronger?

Now let the imagination recede, become smaller, more sketchy, weaker, until it shrinks almost to the size of a postage stamp.

How do you feel now? Once you have determined this, return the image to its original position.

What happens to most people is this: when a positive experience approaches, positive feelings intensify, and when it moves away, they weaken significantly.

If you want to experience positive emotions more intensely, simply bring them closer to the eyes of your imagination.

But if you want the experiences to be less intense, you can move them away from you.

You can do the same with anxiety, pushing unpleasant pictures far, far away or turning them into a barely noticeable point.

You can take temporary systems: What significance does this event have in 5 years? In two years? Tomorrow? Right now? In general, everything depends on the specific situation, and logic is not necessary here.

Affirmations

Very helpful in regulating your emotional state positive statements, called affirmations.

For example, as soon as you catch yourself having negative thoughts, immediately repeat the phrase “I and my loved ones are always and everywhere safe,” repeat as many times as necessary to calm down.

You can come up with any phrases that suit your situation. The main thing is that they are positive and in the present tense.

If something is constantly bothering you, repeat affirmations every day in any free minute - this is the only way you can achieve a positive effect.

By learning to manage your condition, you can not only get rid of anxiety, but also open your life to a whole rainbow of positive emotions, which, in turn, will attract a lot of pleasant situations into your life!

Ekaterina Gorshkova,
psychologist

Good news for those who have difficulty coping with daily stress at home and work: There are affordable ways to relieve constant worry and anxiety. The author of a new book on stress recommends using simple acupressure exercises as first aid. Changing our reaction to stress is also within our power; to do this, we need to understand the work of the adrenal glands.

Any stress we attribute to our emotional state—such as anxiety, low self-esteem, or overreaction—is actually related to our physiology. These so-called “false feelings” are caused by a deficiency in the brain's chemical response that can support 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 if you can't live every moment of your life like you're a superhero. She suggested a new mantra: “It’s my adrenal glands, it’s not me.” According to Gottfried, we should stop blaming ourselves and trying to jump in over our heads, and instead 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 that control your response to stress). Under conditions of chronic stress, our body goes through three stages, which are characterized by varying degrees of adrenal imbalance and ultimately adrenal depletion.

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

But if the state of excessive arousal continues, the adrenal glands begin to secrete too much adrenaline and cortisol, replacing them with our feel-good neurotransmitters, namely serotonin (the source of self-confidence and optimism) and dopamine (the source of pleasure). When cortisol chronically circulates in the body, it begins to stimulate inflammatory responses and can cause the very diseases it was originally intended to protect against. Accordingly, signs of disease or infection appear.

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

At the last stage Adrenal imbalance causes such damage to these organs 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 spills milk or your manager 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 your normal lifestyle, your body may be at risk of adrenal fatigue. “A high-sugar, low-protein diet triggers stress responses without us realizing it,” says best-selling author and nutritionist Julia Ross. Ironically, more than 70% of people eat the most unhealthy foods precisely to relieve emotional stress. We could all do with getting our stress hormones checked so we know exactly where on the adrenal fatigue spectrum we each currently fall.

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

Many experts recommend starting with nutrition - making the necessary changes to your diet and observing the 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 fish oil, for example), and try natural herbs (such as rhodiola for focus and balance; chamomile or passionflower to stimulate the “calming” parts of your brain).

Now I want to tell you some secret tricks that will instantly increase your self-confidence and reduce your anxiety levels.

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 benefit of acupressure exercises, that is, pressing on biologically active points on the hands? Many nerve endings are concentrated at the fingertips. Folding your fingers in various combinations and holding them in this position for a specific time applies healing pressure to certain nerve endings. These positions of the hands and fingers can stimulate the expression of various qualities (for example, fearlessness, confidence, a sense of power and peace) in the person performing this exercise, and can have a healing effect in case of various health problems.

In fact, you have the key to the internal medicine cabinet.

Exercise 1: Panic Switch Off Point

If you, like many people, are nervous about public speaking, use the following acupressure point, which I call the “off point.”

Hand position: With your thumb, touch the “knuckle” of your middle (third) finger. Then move your thumb toward your palm until you feel a “soft” indentation or small depression. 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 pressing 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 when you need a confidence boost.

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 get rid of fear

You can train your body to let go of fear. Vigorous exhalations stimulate the PNS, promoting calm. I used this breathing technique to relieve claustrophobia so that I could live easier in New York, where crowded subways and elevators are a part of life.

Breathing technique: Take vigorous inhalations through your nose and exhale through your mouth, concentrating on each inhalation and exhalation. As you exhale, forcefully throw your arms forward, as if you are pushing something away from you that you don’t 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: Place the tips of your thumb and index finger together and raise your arms in front of your chest, palms facing away from you.

Duration: Start by performing this exercise for one minute, gradually increase the training time to three minutes. When you do the exercise for the first time, you may feel a little dizzy—just stop if you feel any discomfort.

Exercise 4: Hand Positions to Encourage Solution Searching

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

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

Discussion

My daughter changed schools as a teenager - this is a big problem. New team, new teachers. There was anxiety, poor sleep, and absent-mindedness. We started drinking glycine forte at night, 1 tablet. The result was not long in coming. New friends appeared and school 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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