How to get rid of anxiety. How to get rid of fears (phobias), obsessive anxious thoughts

12.10.2019

Anxiety and fear, how to get rid of these unpleasant sensations. Inexplicable tension, anticipation of trouble, mood swings, when you can cope on your own, and when you need the help of specialists. In order to understand how dangerous it is, how to get rid of them, why they arise, how you can remove anxiety from the subconscious, it is necessary to understand the causes and mechanisms of the appearance of these symptoms.

The main causes of anxiety and fear

Anxiety has no real basis and is an emotion, a fear of an unknown threat, a fictitious, vague premonition of danger. Fear appears upon contact with a certain situation or object.

The causes of fear and anxiety can be stress, anxiety, illness, resentment, and troubles at home. The main manifestations of anxiety and fear:

Physical manifestation. It is expressed by chills, rapid heartbeat, sweating, asthma attacks, insomnia, lack of appetite or the inability to get rid of hunger.
Emotional condition. It manifests itself as frequent excitement, anxiety, fear, emotional outbursts or complete apathy.

Fear and anxiety during pregnancy

The feeling of fear in pregnant women is associated with worry about their future children. Anxiety comes in waves or haunts you day after day.

The causes of anxiety and fear can be caused by various factors:

Hormonal changes in the body of some women make them calm and balanced, while others do not get rid of tearfulness;
Family relationships, financial situation, experience of previous pregnancies affect the level of stress;
An unfavorable medical prognosis and stories from those who have already given birth do not allow one to get rid of anxiety and fear.

Remember Every expectant mother's pregnancy proceeds differently, and the level of medicine makes it possible to achieve a favorable outcome in the most difficult situations.

Panic attack

A panic attack comes unexpectedly and usually occurs in crowded places (large shopping centers, metro, bus). There is no threat to life or visible reasons for fear at this moment. Panic disorders and associated phobias plague women from 20 to 30 years of age.

An attack is provoked by prolonged or one-time stress, hormone imbalance, diseases of internal organs, temperament, and genetic predisposition.

There are 3 types of attack:

Spontaneous panic. Appears unexpectedly, without reason. Accompanied by severe fear and anxiety;
Conditional situational panic. It is provoked by exposure to chemical (for example, alcohol) or biological (hormonal imbalance) substances;
Situational panic. The background for its manifestation is the reluctance to get rid of the expectation of problems or the traumatic component.

The most common symptoms include the following conditions:

Painful sensations in the chest;
Tachycardia;
VSD (vegetative-vascular dystonia);
High pressure;
Nausea, vomiting;
Fear of death;
Headaches and dizziness;
Flashes of hot and cold;
Shortness of breath, feelings of fear and anxiety;
Sudden fainting;
Unrealization;
Uncontrolled urination;
Deterioration of hearing and vision;
Impaired coordination of movements

Anxiety neurosis, features of appearance

Anxiety neurosis occurs under the influence of prolonged mental stress or severe stress and is associated with a malfunction of the autonomic system. This is a disease of the nervous system and psyche.

The main symptom is anxiety, accompanied by a number of symptoms:

Unreasonable anxiety;
Depressed state;
Insomnia;
Fear that you can’t get rid of;
Nervousness;
Intrusive anxious thoughts;
Arrhythmia and tachycardia;
Feeling of nausea;
Hypochondria;
Severe migraines;
Dizziness;
Digestive disorder.

Anxiety neurosis can be either an independent disease or a concomitant condition of phobic neurosis, depression or schizophrenia.

Attention! The disease quickly turns into a chronic disease, and the symptoms of anxiety and fear become constant companions; it is impossible to get rid of them if you do not consult a specialist in time.

During periods of exacerbation, attacks of anxiety, fear, tearfulness, and irritability appear. Anxiety can gradually degenerate into hypochondria or obsessive-compulsive neurosis.

Features of depression

The reason for its appearance is stress, failure, lack of fulfillment and emotional shock (divorce, death of a loved one, serious illness). Depression is a disease that mainly affects residents of large cities. Failure of the metabolic process of hormones responsible for emotions causes causeless depression.

Main manifestations:

Sad mood;
Apathy;
Feelings of anxiety, sometimes fear;
Constant fatigue;
Closedness;
Low self-esteem;
Indifference;
Reluctance to make decisions;
Lethargy.

Hangover anxiety

Intoxication of the body occurs in everyone who drinks alcoholic beverages.

To get rid of it, all organs join the fight against poisoning. The reaction from the nervous system is manifested in a person’s feeling of intoxication, accompanied by frequent mood swings that cannot be eliminated, and fear.

Then comes a hangover syndrome, accompanied by anxiety, manifested as follows:

Mood swings, neuroses in the morning;
Nausea, discomfort in the abdomen;
Tides;
Dizziness;
Memory losses;
Hallucinations accompanied by anxiety and fear;
Pressure surges;
Arrhythmia;
Despair;
Panic fear.

Psychological techniques to help get rid of anxiety

Even calm and balanced people periodically experience anxiety; what to do, how to get rid of anxiety and fear in order to regain peace of mind.

There are special psychological techniques for anxiety that will help get rid of problems:

Give in to anxiety and fear, set aside 20 minutes a day for this, just not before bed. Immerse yourself in a sore subject, give free rein to your tears, but as soon as time is up, proceed with your daily activities, get rid of anxieties, fears and worries;
Get rid of anxiety about the future, live in the present. Imagine anxiety and fear as a stream of smoke rising and dissolving high in the sky;
Don't dramatize what's happening. Get rid of the desire to control everything. Get rid of anxiety, fear and constant tension. Knitting and reading light literature make life calmer, relieve feelings of hopelessness and depression;
Play sports, get rid of despondency, it improves your mood and increases self-esteem. Even 2 half-hour workouts a week will help relieve many fears and get rid of anxiety;
An activity you enjoy, a hobby, will help you get rid of anxiety;
Meetings with loved ones, hikes, trips are the best way to get rid of internal experiences and anxiety.

How to get rid of fear

Before fear crosses all boundaries and turns into pathology, get rid of it:

Don’t concentrate on disturbing thoughts, get rid of them, learn to switch to positive aspects;
Do not dramatize the situation, realistically assess what is happening;
Learn to quickly get rid of fear. There are many ways: art therapy, yoga, switching techniques, meditation, listening to classical music;
Focus on the positive by repeating, “I am protected. I'm fine. I am safe,” until you get rid of fear;
Don’t be afraid of fear, psychologists advise studying it and even talking and writing letters to your fear. This allows you to get rid of it faster;
To get rid of fear within yourself, meet it, go through it over and over again until you manage to get rid of it;
There is a good breathing exercise for getting rid of fear and anxiety. You need to sit comfortably, straighten your back and begin to breathe slowly deeply, mentally imagining that you are inhaling courage and exhaling fear. In about 3-5 minutes you will be able to get rid of fear and anxiety.

What to do if you need to quickly get rid of fear?

There are times when you need to quickly get rid of fear. These can be emergency cases where life and death are at stake.

A psychologist's advice will help you get rid of shock, take the situation into your own hands, and suppress panic and anxiety:

Breathing techniques will help you calm down and get rid of anxiety and fear. Take a slow, deep breath in and out at least 10 times. This will make it possible to realize what is happening and get rid of anxiety and fear;
Get very angry, this will relieve fear and give you the opportunity to act immediately;
Talk to yourself, calling yourself by name. You will calm down internally, get rid of anxiety, be able to assess the situation you find yourself in and understand how to act;
A good way to get rid of anxiety, remember something funny and laugh heartily. The fear will quickly disappear.

When should you seek help from a doctor?

From time to time, every person experiences feelings of anxiety or fear. Usually these sensations do not last long, and you can get rid of them on your own. If your psychological state is out of control and you can no longer get rid of anxiety on your own, you need to consult a doctor.

Reasons for visiting:

Attacks of fear are accompanied by panic horror;
The desire to get rid of anxiety leads to isolation, isolation from people and an attempt by all means to get rid of an uncomfortable situation;
Physiological component: chest pain, lack of oxygen, dizziness, nausea, pressure surges, which cannot be eliminated.

An unstable emotional state, accompanied by physical exhaustion, leads to mental pathologies of varying severity with increased anxiety.

You cannot get rid of these types of anxiety on your own; you need medical help.

How to Get Rid of Worry and Anxiety with Medication

To relieve the patient of anxiety and fear, the doctor may prescribe treatment with pills. When treated with pills, patients often experience relapses, so in order to completely get rid of the disease, this method is combined with psychotherapy to achieve a good result.

Mild forms of mental illness can be treated by taking antidepressants. In order to finally get rid of symptoms with positive dynamics, a course of maintenance therapy is prescribed for a period of six months to a year.

In severe forms of the disease, the patient is treated inpatiently and placed in a hospital.

Antidepressants, antipsychotics and insulin are administered to the patient by injection.

Drugs that relieve anxiety and have a sedative effect can be purchased freely at pharmacies:

Valerian acts as a mild sedative. Taken for 2-3 weeks, 2 pieces per day.
Persen is drunk 2-3 times within 24 hours, 2-3 pieces each, to get rid of causeless anxiety, fear and restlessness for a maximum of 2 months.
Novo-passit is prescribed to get rid of causeless anxiety. Drink 1 tablet 3 times a day. The duration of the course depends on the clinical picture of the disease.
Grandaxin 3 times a day after meals to relieve anxiety.

Psychotherapy for anxiety disorders

Panic attacks and unreasonable anxiety are well treated with the help of cognitive behavioral psychotherapy, based on the findings that the causes of mental illness and psychological problems lie in the distortions of the patient’s thinking. He is taught to get rid of inappropriate and illogical thoughts, taught to solve problems that previously seemed insurmountable.

It differs from psychoanalysis in that it does not attach importance to childhood memories, the emphasis is on the current moment. A person learns to act and think realistically, getting rid of fears. To get rid of anxiety you need from 5 to 20 sessions.

The technical side of the technique consists in repeatedly immersing the patient in a situation that causes fear and teaching him to control what is happening. Constant contact with the problem gradually allows you to get rid of anxiety and fear.

What is the treatment?

Generalized anxiety disorder is characterized by a general, persistent state of anxiety that is not related to specific situations or objects. It has a not very strong, but long-lasting, exhausting effect.

To get rid of the disease, the following methods are used:

Method of exposure and reaction prevention. It consists of completely immersing yourself in your fear or anxiety. Gradually, the symptom becomes weaker and it is possible to completely get rid of it;
Cognitive behavioral psychotherapy gives very good results in getting rid of causeless anxiety.

Combating panic attacks and anxiety

Tranquilizers are traditionally used to relieve anxiety and panic attacks. These drugs quickly relieve symptoms, but have side effects and do not eliminate the causes.

In mild cases, you can use preparations made from herbs: birch leaves, chamomile, motherwort, valerian.

Attention! Drug therapy is not sufficient to get rid of all problems in the fight against panic attacks and anxiety. The best treatment method is psychotherapy.

A good doctor not only prescribes medications that relieve symptoms, but also helps to understand the causes of anxiety, making it possible to get rid of the possibility of the disease returning.

Conclusion

The modern level of development of medicine allows you to get rid of feelings of anxiety and fear in a short time if you contact specialists in a timely manner. An integrated approach is used in treatment. The best results are achieved with a combination of hypnosis, physical rehabilitation, cognitive behavioral psychotherapy and drug treatment (in difficult situations).

— 5 tips that will surely relieve you of anxiety
— 10 ways to cope with anxiety
— How to say stop to anxiety in 4 steps

1) Write down everything that really irritates you and think about how you can get rid of the irritant.

2) Before you “throw out” your irritability on others, try to concentrate on something else for at least a couple of minutes: count to ten, drink a glass of water, or even recite Pushkin’s poems!

3) Get enough sleep. no series or television show can compare in plot to your dreams.

4) Rest properly and in sufficient quantities if you want to get rid of irritability, anxiety, and depression. This could be a walk in the park, a run around the stadium, a bathhouse, a spontaneous picnic, a movie and other pleasures of life, especially if you have a sedentary job.

5) Make it a rule to talk about what annoys you if you don’t want your irritability to give you a heart attack. Get rid of the habit of “digesting” everything within yourself.

— 10 ways to cope with anxiety

1) Repeat the situation that causes you anxiety and fear until you feel the absurdity of the feeling that arises.
For example, when you enter an elevator, you begin to feel anxious (what if the elevator stops between floors or falls down?). It's understandable that you prefer to take the stairs rather than use a lift. But try to act contrary to your fear - take the elevator ten, a hundred times in a row. Eventually there will come a time when you feel that you have no fear at all.

2) Pretend that everything is even worse.
Trying too hard to control your worries can only make them worse. Instead, try to provoke the event you fear yourself and see what happens.

3) Get back to reality.
Often the fears are much more dramatic than the actual state of affairs. 90% of the misfortunes we experience happen only in our imagination.

4) Recognize that your fears are false.
Very often we interpret many thoughts and sensations as signals for anxiety and even panic, although we have no reason for this.

5) Turn your anxiety into movie footage.
You can disconnect from your thoughts by turning them into a kind of show. And any movie ends sooner or later!

6) Put off worrying for a while.
Too often we spend too much time worrying about our thoughts. Try setting a specific time, say from 5:00 pm to 5:30 pm, when you will think about your problems.

7) Let things take their course.
Sometimes we fuss, try to solve the problem, but only confuse everything even more. And if you wait a while, the solution may become more obvious. It's a paradox, but when you feel like you've given up, at that moment you gain much more control over the situation.

8) Relax.
Don't forget to breathe when you're feeling anxious. In order to develop the ability to relax, it is very useful to practice meditation.

9) Take a time jump.
When something is really bothering you, try to imagine how you will feel about it in a month, in a year. Often past problems even seem funny to us after some time.

10) Don't let worries stop you from living your life.
Many of them will turn out to be false, so you shouldn’t waste time on them and risk your health. Don’t isolate yourself from life, try to fill it with a variety of joyful shades. And don’t forget to reward yourself every time you manage to cope with your fears and worries.

— How to say stop to anxiety in 4 steps

The steps to control anxiety that are described below involve the bodily level and muscles, behavioral and uses a paradoxical technique.

Step 1 of getting rid of anxiety: RELAXATION.
The arsenal that you can use at this level is huge: progressive muscle relaxation, abdominal breathing and signal relaxation, qigong on the couch.

These methods are so effective due to the simple and immutable fact that anxiety and fear do not take root in a relaxed body.

At least once a day, preferably 2 times, perform qigong exercise or relax in any way known to you. By practicing relaxation daily, you will gradually break the circle of anxiety at the body level. It is important to achieve deep relaxation - this will keep the level of physical stress under control.

Step 2 of anxiety control: RISK ASSESSMENT.
If you are familiar with the problem of anxiety, you may not have mastered the art of risk assessment.

The tendency to overestimate risks, which corresponds to the appearance of anxiety, is implicated in experience and faith.

Having once experienced some frightening experience, or sometimes simply learning from the lips of your friends about similar experiences of other people (1 event), a transfer is made for the rest of your life.

At the level of faith, deep but unsubstantiated beliefs arise that aggravate anxiety.

A woman who is worried that her husband will leave her believes that he will leave her because she thinks about it so much.

The second trap is belief in the protective power of anxiety. In this case, you subconsciously hope that nothing bad happens to you because you constantly worry about it. You are like a vigilant sentry on duty, always ready to repel the enemy.

Step 3 of getting rid of anxiety: DIVE INTO ANXIETY.
Another effective and efficient way to get your anxiety under control.
The method is simple, but very effective, although no one has yet been able to unravel the mechanism of action.

Step 4 to stop anxiety: TELL STOP ANXIOUS BEHAVIOR.
At this step we are talking about ritual and preventive behavior, which not only do not stop anxiety, but only strengthen anxiety and fears in the mind.

For example, Ivan never read obituaries or drove past the cemetery, believing that this would protect his loved ones from death. His mother always knocked on wood so as not to jinx something good. Diligent avoidance of obituaries and cemeteries only made Ivan worry about death more often; in his mind he understood that such avoidance would never save people from death.

The material was prepared by Dilyara specifically for the site

Most of the representatives of humanity know an extremely unpleasant feeling, accompanied by a sharp change in the temperature of the hands, sticky sweat and a swarm of thoughts about some abstract danger that awaits us at every corner. Statistics say that up to 97% of adults suffer from recurrent anxiety attacks.

There are times when feeling real anxiety brings tangible benefits, forcing a person to take certain steps or prevent possible negative events. Unfortunately, most often a person is visited by anxiety that is unreasonable and has no real basis. We’ll talk about how to get rid of this type of anxiety in this article.

Anxiety is characterized by difficult-to-define premonitions, with a clear negative connotation, a latent expectation of trouble, a state of complete uncertainty and uncertainty about nothing. This is a rather exhausting feeling, taking a lot of strength and energy, devouring joy and optimism, preventing you from fully enjoying life.

Feelings of anxiety: how to get rid of them using relaxation techniques

1. Speaking affirmations (out loud or silently).

An affirmation is a short life-affirming statement that does not have a “not” in its text, which has a fairly powerful psychological effect on a person. On the one hand, they direct thinking in a positive direction, on the other, they have a good calming effect. Psychologists advise repeating each affirmation for 21 days; it is during this period that the statement becomes your useful habit.

This technique, as a means of getting rid of anxiety, helps much better if a person is aware of the cause of his anxiety, for example, fear of speaking in front of an audience or jitters before an interview. “I am an excellent speaker. The public adores me” or “I am confident. I am the calmest person in the world."

According to experts, even if a person initially does not believe in the essence of these statements, then regular repetition does its job, and the brain begins to perceive the information as reliable and adapts to it. Within a few hours, a positive statement begins to integrate into your life position, which changes your attitude towards the situation, and therefore tunes your brain to solve this problem.

2. Breathing practice and muscle relaxation.

During an attack of unexplained anxiety, a person breathes shallowly and quickly. Slow deep breathing with full concentration on it helps you quickly relax and find peace. One of the effective ways to get rid of anxiety is to perform the following exercise: inhale slowly, hold your breath, internally count to ten and exhale for a long time, twice the duration of inhalation. Repetition is required until complete relaxation. You can ask someone to do intense rubbing of the muscles in the shoulder and neck area.

One of the causes of anxiety is accumulated tension in the body that needs to be dissolved. After the breathing exercise, lie on the floor or sit in a chair, close your eyes and concentrate on those muscle groups that are most tense. Typically these include the head, neck, upper back and arms. Tighten one muscle group in succession, count to 10, and then relax it. You can conduct a session using the whole body, starting from the tips of the fingers and ending with the top of the head. Visiting a professional massage therapist is also great for relieving tension in the body and dissolving blockages in the muscles.

3. Distraction as a way to get rid of an anxiety attack.

This technique helps you shift your attention and wait until the anxiety subsides. Focus your attention on something positive, such as reading spiritual literature or watching a motivational program. Dream or direct your thoughts to an interesting activity, block access to disturbing messages in your head. Later, when the anxiety has subsided a little, you will be able to take control of your feelings. Combine this technique with speaking affirmations and breathing practice.

4. Quality rest.

Living in the modern world, we constantly run, not paying attention to our health, nutrition, or psychological state. And in the constant bustle, tension and stress accumulate, which do not find a way out. Without proper sleep and regular rest, it is almost impossible to overcome anxiety attacks.

Set aside one day a week for a family vacation, visiting the sauna, chatting with friends, traveling out of town or fishing, going to the theater, etc. Do any sport, walk for at least an hour before bed, give up junk food, and your well-being will improve significantly, and anxiety attacks will be much less frequent.

God! Where is he? I should have returned home half an hour ago! Didn't call, didn't warn. That's it!.. Something happened.

The heart contracts, tears flow from the eyes, and the imagination helpfully draws scenes one more terrible than the other. Uncontrollable anxiety - constant worry about any, even the most insignificant reason - every time it covers us with a wave of fear and ruins the lives of us and our loved ones. Intellectually, we basically understand that everything will be fine, but we can’t help ourselves. System-vector psychology of Yuri Burlan will help you find out how to get rid of anxiety.

When anxiety gets in the way of life

In certain circumstances, we all feel a sense of anxiety and concern for loved ones. This is normal when there are real reasons - a serious illness, important events or life troubles. Once the reasons go away, we can easily get rid of anxiety and fears.

But what to do if there is no justified reason, and anxiety arises, and suddenly, out of nowhere. This state fills everything. We cannot think and communicate adequately, we cannot sleep and eat. Horrible scenarios appear in our heads as terrible images of misfortunes, disasters involving loved ones.

Anxiety and fear become our constant companions, poisoning the lives of not only us, but also the people we worry about. We try to somehow relieve stress - we try to get to the bottom of the cause of anxiety, we persuade ourselves not to worry, but to hope for the best. In general, we do everything to relieve anxiety and get rid of it forever, including visiting doctors and taking medications.

But nothing helps. The feeling of fear and anxiety comes from somewhere inside, and we cannot do anything about it. Our nerves cannot withstand the constant stress created by our fantasies . We feel like we are completely losing control of our lives. Due to unreasonable anxiety states, we begin to live in a fictional reality, similar to horror films. Is it possible to get rid of this nightmare? Yes. So, everything in order...

Systemic substantiation of anxiety and its causes

In order to get rid of constant anxiety and the bad conditions associated with it, you must first of all find out what anxiety is. In the system-vector psychology of Yuri Burlan there is such a concept - a feeling of security and safety, which is vital for every person from childhood to old age. So, anxiety and its inherent fears are one of the forms of loss of a sense of security.

No matter what scenario our anxiety develops in, it is always associated with the presence of certain vectors - properties and qualities that we inherit from birth. For the owner of the anal vector, the super value is family - children, parents, spouses. He is terribly afraid that a tragedy will happen to them - someone will die, get sick or get into a disaster. This fear of losing one of the family members, of being left alone - even hypothetically, in fantasy - is the cause of constant uncontrollable anxiety. It is very difficult to get rid of such anxiety.

If a person, in addition to the anal vector, also has a visual one, then in order to feel protected and safe, he needs a strong emotional connection. When the owner of the visual vector is able to sincerely sympathize and empathize with his loved ones, a feeling of causeless anxiety does not arise. He brings his emotions out - from fear for himself to love and compassion for other people.

But if such development does not occur, then the owner of the visual vector experiences such strong fear for himself and his future that he begins to demand attention from others. Such people fantasize a lot and become very worried if they feel that no one loves them. They begin to pester loved ones with questions, demanding confirmation of their feelings.

Another option is overprotection. If there is no opportunity to realize one’s abilities and knowledge in society, then close people become the only object of their application. Parents are ready to “strangle” the child with their love, not letting them out of their influence for a minute. They are trying to emotionally tie him to themselves, coming up with more and more new rules that he must follow - arriving exactly on time, calling a hundred times a day and reporting where he is and what’s wrong with him.

Guardianship often develops into manipulation of a loved one. Anxiety in such cases can not only be a painful condition, but also turn into emotional blackmail.

Temporary relief and a feeling of calm occur in those short moments when everything goes according to the prescribed scenario, and those around you follow the established rules. However, practice shows that over time, close people begin to violate the established order and get rid of influence and guardianship. Then the feeling of fear and anxiety for one’s future returns with renewed vigor.

All of these cases have one thing in common - a person who is in a constant state of anxiety suffers greatly. Living day after day in states of fear and anxiety, he is deeply unhappy. Life filled with joy and pleasure passes by, leaving him only worry and disappointment. Neither the advice of friends and doctors, nor medications, nor changes in eating style and physical activity help. How then can you get rid of constant fear and anxiety?

There is only one answer - you need to become aware of yourself, understand the unconscious desires and abilities that are given to you from birth, and try to realize them. Handicrafts and drawing will help you bring your emotions out. You can create beautiful things that will bring joy to you and the people around you, and pass on the experience and knowledge you have accumulated in various fields of activity - from cooking to gardening.

You will enjoy helping people who need compassion and empathy. By bringing your emotions out, showing love and compassion for them, you won’t even notice how causeless anxiety and fears will disappear from your life.

Letting go of anxiety and starting to live

If you are already tired of all kinds of misfortunes that your imagination draws, then it’s time to part with anxiety and fears. System-vector psychology by Yuri Burlan gives you the opportunity to understand the causes of uncontrollable anxiety and say goodbye to it. The results of hundreds of people who have completed the training, who have gotten rid of anxiety and fears forever, leave no doubt about the highest effectiveness of this knowledge.

“... For years I suffered from causeless anxiety, which often fell on me. Psychologists helped me, but it was as if one hundredth part went away, and then the fears came again. My rational mind gave a logical explanation for half of my fears. But what good are these explanations if there is no normal life. And causeless anxiety in the evenings. By the middle of the course, I began to notice that I began to breathe freely. The clamps are gone. And by the end of the course, I suddenly suddenly noticed that anxiety and fears had left me. No, sometimes, of course, these conditions pile up again, but somehow easily and superficially. And even bewilderment arises, why am I afraid of anything at all.”

Many of us often experience an overwhelming feeling of fear and anxiety, which is very difficult to control and sometimes we cannot even explain what caused this such an unpleasant phenomenon. Anxiety, fear and other feelings of unease are usually accompanied by other problems. Along with anxiety, insomnia may appear. This indicates that the nervous system is not in order and is under stress. Therefore, first of all, you need to improve your nervous system in order to get rid of constant anxiety.

Stop constantly remembering the past and thinking about the future

The past remains in the past, so put past failures out of your mind. There is no need to grieve in vain, it is better to learn from the experience and move on. Get rid of the weight that is pulling you back.

Many people never stop looking back and try to look into and predict the future. We don’t know what will happen tomorrow, then we shouldn’t wonder: “What will happen if...”. Stop constantly worrying about tomorrow, start living and enjoying today.

A good cure for internal anxiety is to find something to do

The causes of feelings of fear and anxiety are sometimes unclear to a person. Therefore, in order to get rid of feelings of anxiety, you need to find yourself a useful activity. A busy person doesn't have time to worry. Since our brain does not allow us to think about two things at the same time, then one thought has to crowd out the other.

The best way to overcome internal anxiety is to expand the scope of your own interests. You will do things that interest you and will help you stay afloat. This can be any hobby, such as sports, creativity, take up tourism, embroidery, work.

When should you see a doctor?

It is common for everyone to experience anxiety or the fear of anxiety from time to time. If it becomes difficult for you to overcome the state of anxiety on your own, it does not leave you for a long time, and interferes with your work, then you need to consult a doctor. Three reasons to see a doctor:

When, in addition to constant anxiety, you feel short of breath, chest pain and dizziness.
During panic attacks, you experience periods of unexplained intense fear.
To relieve anxiety, you begin to avoid people or situations.

Breathing exercises help get rid of constant feelings of anxiety

People who often experience anxiety are recommended to practice yoga. This helps not only to relax the body, but also to get rid of negative emotions. With these exercises, the muscles of the chest and abdomen are strengthened and relaxed, and the flow of vital energy is restored.

To do the exercise correctly, you first need to kneel down, place one hand on your stomach and the other on your thigh. Here it is important to feel how, when you inhale, your abdominal wall rises and when you exhale, it retracts.
You need to place your palms on your chest, when you inhale, lift your chest, when you exhale, lower your chest, pressing on it with your hands.
For this exercise you need to tighten your abdominal muscles. As you inhale, raise your shoulders with the upper part of your chest, while exhaling, lower your shoulders, while relaxing your abdominal muscles.

Feelings of anxiety and fear during pregnancy

During pregnancy, almost every woman will be accompanied by such a feeling as fear. Feelings of anxiety may arise with the thought that a new life is growing inside you, and you bear great responsibility for it. These feelings will visit you day after day, but you will not always be able to explain what caused them. In order to overcome these emotions, you first need to understand what caused them.

The first and most important reason is hormonal changes in a woman’s body. Each woman's reaction to these changes will be different. One becomes calm, balanced, while the second becomes whiny and irritable.

The initial disturbing background also plays a big role. It is influenced by the experience of a previous pregnancy, the state of health of the mother, various psychological factors, such as attitude in the family, and the desirability of this pregnancy.

Often fears are associated with medical information that bombards the expectant mother. Stories from women I know about their pregnancy and how they felt. All this leaves the pregnant woman confused, who does not know who to believe. The main advice in this case is to remember that all women are different and each pregnancy is individual and unique.