How to get rid of fear - advice from a psychologist. How to get rid of panic fear

It is possible to cope with a phobia on your own, but it is better to consult a psychotherapist. The main thing is not to let this process take its course and not try to avoid solving the problem. In order to overcome your fear, you should realize that in most cases all phobias are groundless and meaningless. It is important to learn to believe in yourself and your strengths, to lead a healthy and active lifestyle. In order to think less about a phobia, you should devote a lot of time to your favorite pastime, hobby.

You can try to face your fear. However, not everyone will be able to overpower themselves and use such a radical method. During a panic attack, you should breathe properly, be able to relax the muscles of your face and body, think about positive things. To get rid of fears, one should not resort to drinking alcohol, drugs or coffee, as this will only lead to excitation of the nervous system.

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General concept of pathology

Obsessive fears are distinguished by the fact that a person understands the meaninglessness of the phobia, but continues to be afraid. This phenomenon most often occurs in childhood and can haunt a person for life.

There are several hundred obsessive fears. Among them are the fear of heights, society, spiders, enclosed space, illness, intimate relationships, communication, and others. Such phobias are often uncontrollable and bring a lot of problems to a person, as it interferes with establishing a personal life, getting a job, communicating with friends and family.

Phobias can be classified based on the situation, specific object, age, symptoms, sex of the person. To date, scientists distinguish 4 groups of main phobias:

1. 1. Zoophobias are fears that are associated with flora and fauna.
2. 2. Social phobias involve the fear of everything that a person faces every day.
3. 3. Agoraphobia - fear open space. It can be doors, windows.
4. 4. Fears that cannot be attributed to the previous categories. These include health-related phobias, fear of the dark, closed spaces, and many others.

Signs of obsessive fears

Phobias can be easily recognized by the following symptoms:

• Feeling of difficulty in breathing, spasm of the throat.
• Greater heart rate.
• Feeling of weakness, faintness.
• Numbness of the whole body.
• Feelings of dread, intense fear.
• Tremor throughout the body.
• Urge to vomit, indigestion.
• The body "does not obey" the person.
• The person feels as if he is "going crazy".

The presence of a phobia can be said if at least 4 of the listed signs of obsessive fears are present.



Men's fears

IN modern world There is an opinion that men are not prone to excessive experiences, and they are practically not afraid of anything. However, this point of view is erroneous, since representatives of the strong half of humanity also have many fears that men are trying to overcome:

1. 1. The most common phobia for men is the fear of being alone. They are afraid to lose their soul mate, to be left alone, abandoned and useless. However, most men will never admit it because they don't want to look pathetic.
2. 2. Fear of new relationships. Unlike women, who can easily plunge into new feelings, men try to hide their emotions, worries and tears. They try to control themselves so as not to fall in love again and lose their priceless freedom.
3. 3. Fear of looking feminine, as men associate it with weak character, humility and humility. If he at least once noticed feminine traits in his character or behavior, this fear will always be present in the mind of a man.
4. 4. Fear of the subordinate. Many men love to gossip about "henpeckedness". If a young man noticed that his friend is completely subordinate to his other half, then this will cause a storm of protest. Therefore, men do everything possible not to find themselves in such a situation, showing their most masculine traits.
5. 5. Fear of the loser. Every man wants to achieve material well-being and financial independence. Therefore, if he understands that he has failed in something, then he immediately enrolls himself in the ranks of losers. The positive side of this fear is that this phobia makes men become stronger, reach new heights, overcoming difficulties and obstacles.

It is hard for a man to overcome fear on his own, no matter what it is connected with. He will need outside help. However, he must understand that all fears are based on subjective factors and the characteristics of the man himself.

Most male phobias formed in childhood or adolescence. For example, if a young man was rejected several times by women, then this fear will remain with him for life. If there is a fear of meeting the opposite sex, you must immediately warn the girl about it. In most cases, such sincerity in the behavior of a man disarms the ladies. He can get acquainted with girls as much as necessary until he begins to feel comfortable in the company of a lady. A smart and tactful woman will help in this case. It all depends on the willpower and character of the man. Indeed, in order to overcome their fear, someone needs a delicate treatment, and someone needs a tougher approach.

Often getting rid of fears in men occurs with the help of alcohol. This is one of the most big mistakes, because under the influence of alcohol you can only aggravate the situation. In order to overcome your fears, you can use other methods, such as hobbies, hobbies. Good help to solve the problem leisure, visiting clubs, going to the cinema. Physical activity can help you recharge your batteries and strengthen your spirit. It is better to give preference to such mobile sports as tennis, football, kickboxing.



Women's phobias

The difference between typical female phobias and male phobias is that they are not specifically related to one object, but represent a whole series of interrelated fears.

stay alone

This is due to the fact that a woman is afraid not to get married and sit up "in girls." married women they are afraid of adultery and being abandoned by a man, even if there are no serious reasons for that. Gradually, this thought becomes obsessive and develops into a serious phobia, depression develops. The reason for the appearance of such fears is a woman's inferiority complex, self-doubt and low self-esteem.

The fight against this kind of fear must begin with self-love. We must believe that every person deserves a good life and respectful attitude to yourself.

Lose beauty, old age

This phobia is inherent in successful and self-confident ladies. However, over time, they begin to think about the fact that time is moving inexorably forward. The best solution in the fight against this fear will not be expensive plastic surgery and creams, but healthy lifestyle life, rational nutrition, active sports and positive thinking.

The phobia of old age most often begins to manifest itself in women over the age of 50 and is associated with its place in society and the family. This may manifest itself in the fact that they incorrectly indicate their age in social networks, profiles. Another option for the manifestation of a phobia is that a woman begins to dress out of age, while she looks ridiculous and funny. Women do not want to retire, take care of their grandchildren, referring to their social employment. Correction of this phobia should begin with awareness of one's "I". You need to learn to recognize and accept your age, along with its positive and negative qualities know the value of your years.

fullness

Fear of fullness can have quite dangerous consequences. Trying to look like models from glossy magazine covers, women go on radical diets, which leads to anorexia and disruption of the functioning of all organs and systems.

To get rid of this phobia, you should realize the value of your health. Instead of fasting, you can start to adhere to a balanced diet and lead active way life. This will help you maintain your weight.

Before childbirth

Fear of motherhood, which includes the fear of childbirth, pregnancy. A woman has a fear of childbirth, she is afraid of pain and death. This phobia is typical for women with an inferiority complex. negative moment This fear is that it is accompanied by disruption of the autonomic system, adversely affects the process of conception, the course of pregnancy and childbirth.

Worrying about the child is an integral part of the manifestation of maternal care. But we must not allow natural feelings to develop into a phobia that can affect the state of the woman's nervous system. You need to realize that childbirth lasts only a few hours, this is negligible compared to whole life ahead. Modern medicine can provide a relatively comfortable birth (with the use of epidural anesthesia) and 99% guarantee that everything will be fine with a woman. The main thing is to call an ambulance in time at the first contractions. must read fewer stories on the Internet and tune in to the positive, since each birth is individual. If girlfriends or sisters had severe, painful and lasted a day, this does not mean that you will have the same. There are many reverse examples.

Insects, amphibians

The reason for the appearance of such fear lies in childhood. In order to get rid of the obsessive fear of insects, spiders and snakes, you need to look fear in the eye: pick it up, touch it.

driving car

The fear of driving a car is related to the fact that a woman is afraid of getting into an accident, damaging the car, violating traffic rules or being ridiculed by other road users. This fear does not need much correction. The fear of the road and cars goes away by itself after a woman acquires driving experience over time. You can improve your skills on training grounds or not very busy tracks.

Public opinion and condemnation by other people

Fear occurs most often in notorious and insecure women. In order to get rid of it, you should set clear priorities for yourself, realize that your own happiness does not depend on the opinions of other people.

Types of phobias and methods of getting rid

Any person can have one or more phobias that affect his character, behavior and attitude towards certain things.

Type of phobia	How to get rid?
Claustrophobia is the fear of closed spaces. Manifested by seizures panic fear while in an enclosed space. It can be an elevator, a car. This group of fears includes the fear of the crowd.	It is necessary to try to communicate more with people who have already managed to overcome fear. You should not avoid crowded places and cramped rooms, since it is impossible to get rid of this fear in absentia. If an attack of fear arose in an elevator, then you need to focus your attention on some object, for example, buttons
Gerontophobia - fear of one's own aging and fear of communicating with older people	Doctors say that people who have their own point of view, who are difficult to piss off, and who do not give in to a melancholy mood, look good and retain their youth longer. Should be replaced bad habits helpful, think positive
Trypanophobia - fear of injections, syringes, injections, which is caused by the poor quality of medical care, the negligent attitude of doctors towards their patients	To avoid a panic attack, do not watch how the health worker does the manipulation. You should distract yourself with something, for example, listen to music, watch an interesting video
Aerophobia - fear of flying	Fly as often as possible. Each successful landing will leave a trace in the subconscious mind that flying in an airplane is safe. You need to buy tickets from a company that has a good reputation. When buying a ticket, you should opt for the middle row away from the window. Do not drink coffee before takeoff. Better eat a mint
Dentophobia is the fear of going to the dentist. People suffering from this phobia go to the dentist in extremely rare cases.	In order to alleviate the patient's condition, dentists recommend that all manipulations be carried out in a state of sedation. Before visiting the dentist, you should think about the fact that modern medicine has a large number of new painkillers. You can chat with loved ones who have recently been to the dentist, and nothing happened to them. It must be remembered that even the most severe pain in a person is erased from memory after 3 hours.
Insectophobia - fear of insects, especially ants and bees	When meeting with an insect, you need to breathe deeply, try to relax and even smile. You can develop a program for yourself that will help get rid of this phobia in a few months. To do this, you first need to learn how to be in the same room with an insect for up to 3 minutes. Then do not be afraid to approach a distance of 2-3 meters. After that, you need to overcome your fear and not be afraid to watch the insect for 1 minute. It is necessary to learn how to cover the animal with a jar or bucket tied to a long stick
Herpetophobia is the fear of reptiles. This fear is not rare. He is mainly associated with lizards and snakes.	The best way to get rid of this phobia is hypnotherapy. In order to cope with fear, you should learn as much interesting information as possible and read about reptiles.
Agraphobia is a phobia of sexual harassment. Signs of this fear are rapid heartbeat, shortness of breath, dry mouth, increased anxiety	If the fear of sexual harassment prevents you from living, communicating normally with the opposite sex, then treatment by qualified specialists is recommended. In the process of therapy, methods such as suggestion, conversations, hypnosis are used.
Autophobia is a pathological fear of being alone. The feeling of fear arises in situations where a person is left alone, trying to occupy himself with something, but this is to no avail.	It should be realized that it is impossible to be in communication with people all the time. Loneliness is quite normal. You need to find an occupation that will not give you the opportunity to be sad. It could be new job, hobby, passion, pet
Agoraphobia is the fear of open spaces. It can be large squares, deserted streets	You should relax, close your eyes and imagine how a person comes home and crosses the threshold of the house, continues to move around the apartment with slow steps. If at any stage there is a feeling of discomfort, you should start the journey all over again. It should be understood where the “anchor point” is located, what makes a person stay at home. The size of the point should not be more than 1 cm. When a person finds this place and feels comfortable there, one should move further until the fact that the comfort zone is created only by the person himself and no one else is realized
Algophobia is the fear of pain. The reason for the development of this phobia is the pain experienced earlier in an unpleasant situation, for example, in a fight.	You should do auto-training 3 times a week, study relaxation techniques such as yoga, acupressure, taijiquan. During a panic attack, you should take deep breaths and exhale with your stomach.
Spectrophobia - fear of mirrors and reflection	You should overcome yourself and stand in front of the mirror during the day, start saying pleasant words to yourself, the room, the mirror. You can invite someone close to you to help

You can not wait until the process goes into a more severe form. If you miss the moment of the beginning of the development of fear, then it will be impossible to overcome it on your own.

• Look at environment and life from a positive perspective. If you imagine an unpleasant future, then the situation will only get worse.
• Face the phobia eye to eye. The method is quite radical and quite effective. Although not everyone can dare to do so.
• Ability to relax during a panic attack. You can start talking loudly, singing, laughing.
• Breathe correctly. Convulsive sobs and sighs will not help to overcome an attack of panic fear. Breathing should be calm, even, deep and rhythmic.
• Complete relaxation of the muscles of the body and face will help you calm down faster.
• You can not use drugs, alcohol and coffee to overcome your phobia. This will only aggravate the situation, since these methods act excitingly on the human nervous system.

Special techniques for dealing with fears

There are many special psychological techniques that will help you overcome fear on your own.

1. Technique "face to face".

This technique should be practiced twice a day. For 10 minutes, you should think only about your fear, bringing yourself to the state of the onset of a panic attack. Its paradox lies in the fact that in order to get rid of fear, one must experience strong emotional discomfort. After a few minutes, the person begins to realize that there is no danger. You just need to calmly repeat those thoughts that caused anxiety before. This state must be maintained for all 10 minutes, otherwise everything will be useless.

This technique is based on the ability of the nervous system to quickly recover and stabilize after a strong emotional shock. After a few days of this technique, a person notices that he simply has nothing to fill these 10 minutes. He will begin to get bored, as the feeling of fear will gradually disappear. The stress system of the body will no longer react violently to the appearance of an irritant every time.

2. The technique of writing down your fears.

In order to overcome an obsessive fear in yourself, you can try the technique of writing down your phobia. It consists in the fact that during the day you need to literally write down all your thoughts that arise about fear from the moment the excitement began until it ends. You should not try to write everything in the form of beautiful sentences. You can just word for word as a stenographer at a meeting.

The essence of this method is that when fear passes from a person's consciousness to paper, it materializes, acquires features and, as a result, looks primitive and meaningless. After a while it will become uninteresting to write the same words, and the fear will gradually go away.

3. The technique of singing your phobias.

The technique of singing fear helps to get rid of obsessive thoughts. You need to sing exactly as they appear in your head. If a person sings, then he simply physically cannot remain in a stressful state. It is necessary to choose a short phrase and sing it to a simple tune for several minutes. As soon as the negative sensations begin to disappear, you must immediately switch your attention to something else.

4. Technique for changing the picture in the head.

This technique works well in cases where a person cannot convey his feelings in words, since they are only a picture that arises in the head. At the time of the appearance of fear, you need to imagine a picture that is completely opposite to your phobia. For example, if a person suffers from claustrophobia, then you should immediately imagine yourself in a large open field. If a person is afraid of some kind of illness, one must imagine oneself happy and healthy.

Do not be afraid to seek help from a specialist. It is necessary to distinguish between a psychotherapist - a doctor who deals with mild mental disorders, such as phobias, and a psychiatrist who treats severe illness, for example, schizophrenia, and which can put the patient on record. Seeing a psychotherapist has no consequences. The doctor will not prescribe serious drugs, but will help to cope with the phobia with the help of conversation, suggestion, hypnosis.

The biggest obstacle to achieving a goal in life is fear. Learn how to get rid of fear and start living life to the fullest!

What danger is fraught with fear?

We experience fear in different situations when the husband is away from work for a long time, when the children went on vacation, when there is an important meeting, etc.

However, fear not only causes unpleasant sensations and negative emotions, but also helps to ensure that our experiences are embodied in reality¹.

Fears and worries break through the protective shell - the aura², and we become subject to negative influences from others.

Below you will find an exercise shared by our reader Anna. It allows you to cope with any fears and ensure your own safety.

Before moving on to practice, a person needs to imagine some place where he will be comfortable and calm.

How to get rid of fear? From personal experience...

“I made a tower for myself with open door. 10 steps down - this is in order to have time to relax. When I go down, I count the steps, starting from the 1st and up to the 10th. There is a closed door in front of me. I open it and immediately see a huge mirror.

Quickly, for a moment, I reproduce the negative in the mirror, immediately the mirror explodes into small pieces, and I draw in my imagination a positive picture - what I need. I look at her for a while, leave, close the door and go up the stairs, counting the steps. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1".

Fear Release Technique

So, to get rid of fear, a person needs:

1. Sit down, close your eyes, relax.

2. Then you need to mentally go down the stairs and see the mirror.

3. A negative should be quickly projected in the mirror, and then this mirror should be broken.

4. After that, one should imagine a favorable situation, and mentally observe it for a while.

5. Then you need to climb the steps, counting them in the opposite direction.

This technique can be performed anywhere. After training, it takes only a few minutes. With a certain skill, if it is urgently necessary to get rid of fear, the technique can be carried out in the presence of other people and performed with open eyes.

This powerful method quickly allows you to calm down and tune in to positive events.

Anna Khakimova

Notes and feature articles for a deeper understanding of the material

¹ Read more about how our fears materialize in this article.

Fear is a holding anchor.

You need to gather all the forces to fight him and defeat him.

We need to understand that fear does not easily slow us down or hinder progress.

It doesn't let us move forward at all. Many people know absolutely nothing about how to overcome fears and insecurities.

Examples of how fear limits people:

• If you are afraid to speak English, you will never speak it.
  Until you close your questions about how to conquer fear in yourself, it will continue to silence you.
• If you are afraid to fight, which means that at the right time you will not be able to protect your close friends in battle.
• If you are afraid of losing your husband or wife, boyfriend or girlfriend, you will never be his or her ideal as long as fear lives in you.
  In the end, your fear of losing your partner will only push him away, and you will part only because your fate was initially determined by fear that you could not cope with.

The constant feeling of anxiety and fear severely limits and holds us back in many aspects of life.

Get over it and rewrite the script of your life.

Leave the heavy anchors of fear behind and experience the full joy of life.

Where do these phobias come from, the reasons for the appearance

1. False beliefs and concepts, misperceptions of the world

All your obsessive and restless thoughts are taken from false beliefs and concepts in the head.

If there are no false beliefs and concepts, then there are no disorders, experiences.

Watch them, notice them in yourself, and they will start to clean up. Thus, you will worry less and less about how to get rid of fear and insecurity.

2. Faith and nourishment of this feeling by the person himself

You won't be able to overcome your fear until you let him be in charge and as long as you believe in him.

If you believe in fear, it will only increase. And then your treatment of constant feelings of fear and anxiety will be useless, because the conviction in their existence will only increase.

Remember that fear in psychology is just an emotion. This emotion should not affect you.

3. Doubt before something unknown and unknown

When a person is waiting for something new and unknown, the self-assessment process begins. When you evaluate yourself, your strengths are called into question.

Assessing yourself, there is an unnecessary need to always reinforce and confirm this assessment.

Jump into this unknown with pleasure, go towards the new.

In fact, it is the unknown that opens up new horizons, it is there that there is life and new space for growth opens up.

Get out of your comfort zone more often, strive to explore the unknown and no longer think about how to get rid of phobias on your own.

4. The instinct of self-preservation is your cowardly self.

Any feeling we have is justified by evolution and is rooted in the instinct of self-preservation. The reason for the appearance of feelings of fear and anxiety is precisely this instinct.

• If you are feeling jealous, then this is one of the manifestations of the instinct of self-preservation.
  Jealousy protects you from sexually transmitted diseases, which can be fatal.
• If you are lazy, laziness saves you energy in case of a predator attack, so that you are ready to run or fight with fresh forces at any moment.
• Even love It's a feeling for the preservation of life. Being in love gives you a purpose in life that overshadows everything else.
  Love makes the process of procreation pleasant and free from problems. Lovers simply close their eyes to problems.

Love is a feeling that makes sure that nothing interferes with the reproduction of individuals.

Every feeling that we have has a main purpose - save the lives of us and our family.

Fear is just one of these feelings. Know the reason for its appearance, and you will no longer be so worried about how to deal with the fear of death.

After all, this is a simple instinct for self-preservation.

1. Understand that there is nothing valuable in life to cling to.

There is really nothing in life that you can truly cling to.

If you dig deep, then for people, in fact, the most valuable are just sensations (pleasures, good emotions).

But they don't add much value.

To get rid of constant fear forever, you have to be free inside.

People do everything in the world for the sake of sensations, good emotions, tactile pleasures.

All human evolution is a race for emotions and sensations.

People are driven by emotions, they want to experience them.

Hence they are afraid of losing them, people cling and depend on sensations, emotions.

See the world with your own eyes, not the eyes of society.

Otherwise, all your life you will remain shy and timid. More about how to remove shyness and modesty, We .

The inaction of a person and his inactivity determine the degree of development of his cowardice.

Fear is like a virus, it cannot be measured. But can be judged by the reactions of the body.

Antibodies are produced against the virus. Doctors find antibodies in the blood and understand that a virus lives in the body.

The same is true of fear.

Few admit that he has it. But fear can be seen in the results of a person's life.

People stricken with fear show inaction. The person is afraid and does not know what to do with the feeling of fear and anxiety.

He can also be cowardly because of his big ego and. It all limits people.

When the level of fear goes through the roof beyond all permissible norms, it causes complete paralysis of activity.

Since then, all types of treatment are pills, powders and promises of how to conquer fear and self-doubt.

But they do not work while the virus of fear lives in a person.

What you used to call laziness- are not lazy. It is the fear of stepping out of your comfort zone, which has been carefully masked by your excuses.

Fear - true reason inaction and not laziness. You will know by knowing its reason for appearing.

As soon as a person's fears are removed, the so-called laziness immediately recedes, and activity comes.

3. To deal with fear and anxiety, you need to analyze not the consequence, but the cause of its occurrence.

Otherwise, they will never leave for the rest of their lives.

Subconsciously, people themselves move away from the fight against fear.

People fight not with reason- fear, and with consequences fear is inaction.

It’s easier for people, because fighting inaction is much more pleasant than fighting fear.

So people occupy themselves with all sorts of actions, the effectiveness of which is no higher than simple nose-picking.

It doesn't work. Questions about how to remove fear and embarrassment and be self-confident remain unresolved.

1. The man who fights fear, does what is most effective, regardless of whether he is afraid to do it or not.
   As a result, a person quickly achieves success,.
2. A person who struggles with inaction avoids everything that he fears and occupies himself not with what is effective, but with what is pleasant to do.
   Such people spend their whole lives on different nonsense, because their goal is just to be busy. And they get what they want - employment. They get employment instead of results.

All the people around tend to be busy and don't even look for effective method in order to overcome their fears and phobias.

There are no results because the selected activity is selected people only to avoid their fear, not to achieve results.

Everyone struggles with inaction and not with fear.

Because of this, a person experiences experiences all his life and soars about what.

Engage in self-education, self-development!

• Self-learning teaches us overcome fears. It teaches us to do what is effective. Thanks to self-development, we are no longer bothered by thoughts of how to deal with fear and anxiety.
• Fighting inaction teaches us just to be busy. The endless search for employment and blind action bypass fears.

4. Realize that you are not inside the body (all Buddhists know)

The body saves its own skin and is almost always afraid.

Many questions about how to overcome the fear of death or other misfortune will disappear forever and will never return when you realize that you are not in the body.

This does not mean at all that you will deliberately mutilate your body. Not at all!

No need to exaggerate.

You will also continue to do your favorite things, but there will be an awareness that you are not inside the body.

99% of fears are connected precisely with the feeling that that you are this mortal substance. This is where the worry that you might lose something or be deprived of something comes from.

Associating itself with some object, in this case with the body, you understand that you are mortal. From here, thoughts constantly appear that you can disappear, or the body can fall into danger at any moment. This creates a huge amount of fear. How incredibly helpful it is to realize that you are not the body, the skin.

Realize this and you will no longer be bothered by thoughts of how to get rid of the feeling of fear.

5. Let him do whatever he wants inside of you - an effective non-resistance technique

Fear is illusory.

The main points and essence of this technique:

During this process, you become aware that fear can do nothing but create an emotion or sensation.

After all, fear it's a ghost without reason or basis.

Look straight into fear.

It's just not a real emotion, it can't affect you.

Allowing fear to be, you understand that it is like a ghost. There is no real danger. There is only emotion that appears. And if you do not run away from it, it appears, increases and then disappears. The more often you do NOT run away from fear, the faster the fear will disappear.

By not resisting what comes and goes, you close your questions about how to get rid of obsessive thoughts and fears.

6. Know that fear has no power over you, it is simply experienced in the body.

With this mindset, you realize that fear will be experienced in the body and this is the maximum that will happen to you!

Gradually you do not pay attention to him.

For you this is another emotion that comes and goes.

There is nothing at the root of fear. There is no basis on which he would rest.

Watch the following helpful video on how to deal with the fear of death, the future, failure and all sorts of unnecessary thoughts.

Meditate

If you are haunted by the noise in your head and internal dialogue, then meditation will help you.

Meditation will not help you get rid of fear, but it will allow you to be at peace and remove the internal dialogue.

7. Laugh in his face, he should have only one role in your life - entertaining

Laugh at the mere feeling of fear.

This laughter destroys any of its manifestations.

This is the only weapon. This is how you can overcome anxiety and fear with one laugh.

You cannot fight it, solve it or negotiate with it.

You can just see it's just fake.

Fear is a reflex that develops on its own.

This reflex bypasses the cerebral cortex.

Persuasion and reasoning do not work on him..

Fear does not go through the cerebral cortex and does not respond to persuasion.

If fear or fear arises, laugh and smile at it, and you will be able to get rid of the inner fear.

It makes your life more interesting and exciting. This is how wise fighters in the ring close their questions about, and from all sorts of phobias.

8. Do Your Own Introspection in Writing

Self-analysis allows you to clearly analyze the problem and write independent answers to it.

Grab a pen and paper and do a written introspection.

The benefit is that in this way you can independently remove fears from a person and get answers yourself without the need to turn to someone for help.

For example ask yourself these questions:

• What worries me now, and what is the cause and source of the problem?
• What makes me experience this?
• Is it really real or is it just a feeling?

Everyone will have their own unique answers to questions about how to get rid of fears and phobias.

Everyone can solve the problem himself.

9. Create New Reference Experiences, Break Old Limiting Beliefs

When you face fear and do what was previously scary, the brain creates a new reference experience.

The brain understands that there is no fear and there is no reason to be afraid of something.

So you get new insights on how to treat anxiety and fears.

To leave it behind you have to go through it.

Only by walking through the fear will you rewrite and create a new reference experience that breaks down the old limiting beliefs.

1. If you run away out of fear, he will chase you all your life. He will wear you down and make your life a rout.
2. If you walk on fear, then at some point you will realize that it is not there. After all, he was left behind and nothing will hold you back and cannot stop you.

That's all. Now you know everything about how to overcome the fear of death and live in harmony.

Stress is caused by situations or events that disrupt the established order of things. Failures on a personal background, family troubles, misunderstanding between business partners, unloved work, nitpicking over the trifles of the boss, a lot of unfinished business are knocked out of the usual rut. With psychological, emotional stress overstrain nervous system. Since it is possible to relieve stress and restore a comfortable state with the help of the adaptive functions of the body, in order to quickly overcome discomfort and manage stress, it is necessary to increase adaptive capabilities and develop stress resistance.

Types of stress

From English stress is translated as pressure, oppression, load.

Psychological or emotional stress takes a lot of energy and is often caused by problems in a personal or family life, the illness of loved ones, the upcoming marriage, the birth of a child, etc.

Physiological stress is caused by heat, cold, thirst, hunger, etc.

In the event of unexpected events - natural disasters, changes in the social order, inflation - the so-called short-term stress occurs. Often it is so strong that it causes a state of shock.

Periodic flashbacks of the shock experienced can cause long-term stress that disrupts emotional balance.

In the case of a significant information overstrain, the so-called information stress can occur. As a rule, overstrain occurs when you have to make a lot of important decisions in conditions of time pressure or irrational distribution of efforts. IT specialists, managers, human rights activists, drivers, students are subject to this type of stressful situations.

The need to relieve informational stress arises when information is unexpectedly lost due to a breakdown or freezing of the computer. In a number of applied areas, it is necessary to constantly improve knowledge, study new computer programs. Regular overload of information, as well as an unfriendly interface of the program, cause long-term stress.

Eustress. A situation or event that is accompanied by a surge of creative forces, great joy, causes eustress. You don’t want to remove positive stress, even if there are tears in your eyes.

Regardless of the reasons, a positive shake-up causes an increase in activity and abilities, bringing the desired result closer. For example, eustress allows you to overcome adverse natural conditions and conquer the mountain peak.

Distress. A form of negative stress called distress is often lingering. It is necessary to relieve the stress of this type as early as possible, to eliminate the causes of the negative state. Otherwise, the defenses of the body suffer.

Fear is a common cause of negative stress. For example, an anxious excited state is observed when there is a threat to lose your favorite job, to be unfairly bypassed through the ranks.

stress symptoms

Under the influence of unsettling circumstances, the body mobilizes the potential to perform actions that are impossible to perform in a normal calm state.

Symptoms of stress do not depend on the form of manifestation and type of exposure. The physiological reactions of the body remain universal and are accompanied by:

• anxiety to mobilize and adapt to change;
• resistance to oppression with the help of adaptive capabilities;
• exhaustion when the adaptive resource is exhausted.

In a stressful state, hormones appear in the blood:

• adrenaline, which increases blood pressure, heart rate, the need for high-calorie foods.
• cortisol, which contributes to the development of the stress response and is therefore called the stress hormone. Under the influence of cortisol, the body saves energy resources, increases the level of glucose in the blood, enhances. At the same time, cortisol reduces the activity of the digestive and reproductive systems.

Hormones mobilize, increase efficiency, make you respond to a stressful situation with the most effective concrete actions, even with the use of force.

When getting rid of stress, it is imperative to expend energy in order to ultimately perform a super-action. Some spend their energy on mastering theoretical and practical knowledge, professional skills and abilities, others on developing muscles, improving fighting techniques.

If overcoming the obstacle is delayed, as the adaptive resource is developed, the following symptoms of stress appear:

• inappropriate behavior, loss of self-control;
• it becomes difficult to objectively assess the problem that has arisen;
• the reasonable arguments of others are practically not perceived;
• jokes cause offense, the desire to sympathize with the problems of others disappears;
• do not want to follow the rules of business etiquette, communicate politely;
• mood changes frequently
• feeling powerless before external events;
• appetite is disturbed, it may disappear or, conversely, gluttony occurs;
• feeling of loneliness.

If for some reason it was not possible to relieve stress with specific actions, the hormones in the blood are harmful to health:

• insomnia develops;
• migraine appears;
• heart starts to hurt;
• manifestations become more frequent.

Often, negative stress does not have to be removed, it disappears by itself as soon as emotional susceptibility and tension decrease.

Constant nervous congestion leads to tension and the so-called muscle clamping, which causes stoop, sciatica, the function of the digestive organs is disturbed, nervous tick.

Why you shouldn't deal with negative stress

The vast majority seek and apply various ways how to relieve negative stress. First of all, to cope with discomfort. But there are those who are sympathetic to this situation and practically do not attempt to restore the established order of things.

It turns out that for stubborn and purposeful people, a short-term negative stressful state gives a shake-up, helps to more accurately concentrate efforts in the chosen direction. In the end, they manage to achieve their intended goals. Without strong negative experiences, it would take many years to get to the result.

In addition, periodically experienced distress helps to feel the fullness of life in all its manifestations.

Development of stress resistance

One of the important points of a job interview is to determine the applicant's reaction to a stressful situation. In some professions given quality Necessarily.

Applicants with high resistance to stress have wide prospects. It is much easier for them to reach professional heights, difficulties mobilize them. They are able to accept the right decision in the most adverse circumstances. The vast majority of their colleagues in a similar situation will start looking for a way to relieve stress.

On the other hand, the daily resistance to pressure, the need to make decisions in conditions of uncertainty or lack of information, the willingness to take responsibility for possible errors dull the sensitivity. An employee with a reduced need to relieve stress becomes indifferent to the problems of others, which often leads to negative consequences in personal life, professional activity.

Ability long time to be in adverse circumstances, to overcome stress without prejudice to the results of professional activity, the health of others, one's own well-being is determined by:

• wonderful health;
• volitional qualities;
• temperament
• upbringing;
• character.

As a rule, even with the most brilliant individual data, you have to relieve everyday stress in one way or another.

Simple rules to prevent and relieve stress

Rule 1. The development of stress resistance requires the ability to avoid conflicts and stress. It is important to learn to understand the motives of actions, to take into account the emotional state of others. Make it a rule to respond to unfavorable situation only after analysis.

Rule 2. Spending significant personal resources to overcome intellectual, volitional, emotional pressure creates an enormous burden and tension. It is necessary to relieve stress, in one way or another "let off steam", because the negative destroys the body.

A great way to overcome stress is to switch activities periodically. If the profession is intellectual, give the necessary physical activity, and vice versa.

Doing your favorite sport, this or that hobby, associated with a significant expense, helps to fight stress. physical strength. For example, independent construction on a suburban land plot, home improvement with hand-made products.

It is useful for representatives of technical professions to periodically turn to the world of art, visit theaters, concerts of their favorite performers.

Rule 3. Regularly maintain a supply of physical strength, find time for the necessary night rest, get enough sleep, follow a regimen, and do not forget about a healthy, nutritious diet during the day.

Rule 4. To get rid of stress, you need to focus on a specific problem, and not an abstract general situation.

Rule 5. A lot of discomfort is caused by unfulfilled hopes. You should not expect a 100% result when it is impossible to completely control the situation. Otherwise, dealing with stress will be more difficult.

Rule 6. Before going to bed, knitting and playing solitaire help relieve or relieve stress.

How to relieve stress with exercise

It is possible to normalize the emotional state, relax or mobilize the body using a simple breathing technique:

• Slowly breathe in the stomach to reduce the excitation of the nerve centers in order to relax more quickly. The chest is practically motionless.
• In order to mobilize in a short time, to become capable of maximum results, breathe with the chest as often as possible.

Exercise 1. To relieve stress, relax, unfasten the trouser belt a little. Slowly inhale from the bottom of the body, sticking out the stomach. With a completely protruding abdomen, hold your breath for a few seconds, exhale slowly. After 3-5 minutes you will be able to relax.

Exercise 2. Inhaling with the stomach, count how many seconds it will take to inhale. Exhale twice as long. During the exercise, repeat to yourself: "It gives me great pleasure to talk calmly and confidently, I am calm and calm."

Exercise 3. Often, intermittent, delayed breathing interferes with stress relief. Due to a violation of the respiratory reflex, there is not enough air. To normalize breathing, exhale completely and do not inhale as much as possible. Then inhale and exhale deeply several times. Then exhale and hold your breath again, so several times.

Exercise 4 to get rid of stress. Stand up, feet shoulder-width apart, straightened arms in front, palms on top. As you exhale, rise on your toes and bend in the spine so that your arms are directed vertically upwards. Imagine how with the exhaled air the body leaves the negative, negative emotions, fear, conflicts.

Exercise 5 to relieve stress. Feet shoulder width apart, arms extended forward. While inhaling, squeeze the brushes, slowly move to the chest. As you exhale, sharply throw forward, unclenching your fingers. Run 3-5 times.

Exercise 6. Push-ups. Position emphasis lying. Inhale and push out, exhale. Run 20-30 times.

Exercise 7. If time permits, it is worth doing one or another kind of fitness. A half-hour session significantly reduces anxiety, stimulates intellectual activity. A regular half-hour walk helps to get rid of stress.

How to relieve stress at home

To get rid of stress after a busy day, various means are used that prevent or relieve discomfort. Medical treatment of stress is prescribed by a doctor.

Sedatives, herbal preparations based on valerian, motherwort, mint help to cope with stress. To normalize sleep and fall asleep, a sedative collection is used. The greatest effectiveness of herbal remedies in the first days of use, they are not addictive.

The inclusion of foods rich in magnesium in the diet helps to prevent and get rid of stress. It also improves resistance to stressful situations increases intellectual performance.

A lot of magnesium in pumpkin seeds, sunflower seeds, flax, chocolate, cocoa. More detailed information presented in the article "" of the website "The Power of Health".

Magnesium deficiency is indicated by:

• increased excitability, a tendency to "break loose" over trifles;
• frequent depression;
• distraction of attention;
• convulsions.

Sufficient intake of vitamin C relieves the severity of stress. Less high values blood pressure indicators are reached, the level of cortisol in the blood turns out to be lower, it returns to normal faster. The sharpness of the subjective reaction to the exerted pressure decreases.

Eleutherococcus is used for mental or physical fatigue, nervous tension. The plant tones, strengthens intellectual ability. The effect comes quickly, lasts several hours.

Do not relieve stress in this way in case of increased nervous excitability, hypertension, insomnia, sleep disorders.

It helps to cope with stress, reduce nervous excitement. Berries reduce blood pressure, are used for atherosclerosis, vasospasm.

Modified: 02/16/2019

How to get rid of fear is a question that worries every person from time to time.

After all, it's no secret that everyone has their own phobias, and this is quite natural.

But what to do if fear turns into an obsession and does not allow you to lead a normal existence?

Before finding an answer to a tormenting problem, it is worth understanding the reasons for the appearance of an overpowering panic feeling.

Fears: reasons

Among the many causes of panic attacks, there are four main ones:

Attachment to things and people;

Diffidence;

Mental trauma of childhood;

Diseases.

A person who is deeply attached to a loved one may be subject to fears about the loss of a loved object. Therefore, jealousy is nothing but the fear of loss. In this case, the person is not able to identify himself with the individual, since he is completely psychologically dependent on another person.

Often an individual falls under the "power" of material things: money, an expensive car, property. A person begins to be haunted by obsessive phobias that he can lose all this at any moment. It is common for all people to sometimes experience fear of loss. loved one or something very expensive. Sometimes it is very difficult to determine when the line of reasonable fear ends and the disease begins. If an individual is constantly haunted by obsessive, panicky thoughts, then the help of a psychologist may be needed. The specialist will help you understand yourself, identify the main source of the phobia and select individual methods that will help get rid of fear.

Uncertainty, like dependence on people and circumstances, is the worst enemy of man. The lack of faith in oneself, the feeling of inner failure, inability to change anything in one's life for the better gives rise to the most destructive phobia.

Fear paralyzes, slows down, destroys from within. The individual falls into a vicious circle from which, as it seems to him, it is impossible to escape. This cause must and can be fought, but only if there is a passionate desire to get rid of fears.

Self-doubt has its roots in childhood. A child deprived of the attention of loved ones and love, most often, grows up timid, downtrodden and unsure of his own abilities. In adulthood such an individual is regularly haunted by panic attacks. He is deprived of the inner energy that his peers signed, surrounded by care and warmth.

Childhood mental traumas have the same etiology as insecurity, and therefore are closely related to it. A child who was regularly shouted at in childhood, physically punished, grows up as an ill-formed personality with many complexes.

Another reason that generates fear in a person and is not related to childhood experiences is illness. It is not uncommon for people suffering from chronic diseases to experience anxiety for their lives. They begin to be overcome by panic attacks about the fact that at any moment they can lose their lives. Such fear can and should be treated, as in most cases it is unfounded.

How to get rid of fear: what types of fear can be overcome on your own

There is no one universal remedy or a specific answer to the question of how to get rid of fear. Everything is purely individual and depends largely on the person himself: whether he is ready to face his phobias and start fighting them.

Overcoming anxiety is a large-scale, hard work on yourself. If an individual does not find the strength to cope with his own fears on his own, no specialist will help him. Success depends on 99% of your own efforts and only 1% on the treating psychologist who will help you figure it out and direct your thoughts in the right direction.

Therefore, you can cope with many types of fear on your own. It happens that a person does not want to seek medical help, but is determined to get rid of his own phobias. Our mini-guide and a lot of videos on this topic, which abound on the Internet, can help him with this.

How to get rid of fear: what types of fear are treated only by specialists

Unfortunately, it is not always possible for a person to cope with panic attacks on one's own. First of all, this applies to those phobias that are associated with deep psychological trauma from childhood.

In this case, not only psychological help, but also hypnotherapy may be needed. The result will largely depend on the qualifications of the specialist and his total experience in this area. Only an experienced psychologist is able to "reach out" to the patient and give multifaceted answers to the question of how to get rid of fear.

Another one of the most serious species fear is social phobia, which can often be dealt with only with the help of a psychologist. Social phobes are easy to spot in a crowd. Since childhood, they prefer to keep to themselves. You will not find them in the yard sandboxes, playing with the rest of the children. As adults, such people prefer to avoid public places and choose to work at home.

Having noticed the first symptoms of social phobia in yourself or your child, you should immediately solve the problem, as in the future this will lead to serious consequences: the inability to communicate normally with people and fully coexist in society.

How to get rid of fear: step by step instructions

1. Visualization. Before you start fighting with an invisible enemy, you need to recognize him in person. Be honest with yourself: What are you most afraid of? “Knowledge is power” is an undeniable paradigm. Once you have identified your core phobias, be alone with them and imagine the worst that could happen.

Keep imagining until you start to feel numb to your own imaginary phobias. Often, visualization The best way get rid of fear.

2. Arithmations. Mental attitudes can be a good method of getting rid of fear. A person throughout the day, week, months, repeats arithmations to himself, aimed at cleansing from internal anxieties. A simple example of internal attitudes can be such phrases: “I accept my fears and learn to manage them”; “I let go of my fear”, etc. Our subconscious mind can work wonders. Even if initially the consciousness resists believing your words, over time the subconscious mind takes your statements for granted and starts the process of “recovery”. It is very important to take this seriously, since arithmations are endowed with huge force. It's also important to get them right. Your settings should not contain phrases with a "NOT" particle. For example, by regularly repeating to yourself such a combination as “I am NOT afraid,” you thereby attract even more panic and anxiety to yourself. The fact is that our subconscious is not able to recognize this particle. Thus, your inner voice hears the opposite: "I'm afraid!". Therefore, incorrectly composed arithmations instead of positive results can be harmful.

3. Action. You can talk for a long time about how to get rid of fear, and not move a single step towards overcoming it. Courageous people are not those who are not afraid of anything. These are individuals who were able to face their fear and were able to overcome it. Remember, only action conquers fear. Do what you fear the most. People who adequately perceive their fear and manage to rationally coexist with it become the most successful.

How to get rid of fear in a child

Sometimes parents do not want to admit for themselves that they are the main reason for the development of phobias in a child.

Children who have not received parental warmth, hearing eternal reproaches about wrong behavior, acquire a bunch of complexes that degenerate into fears.

But often the reason for the appearance of fear in a child can be excessive guardianship from loved ones. Babies are born without any kind of phobias. And only over time, adults “impose” their fears on the child. Instead of letting your child explore the world, parents warn him at every turn.

The child grows up, and the deeply embedded words: “don’t go there”, “don’t touch it”, “you can’t” take root in the subconscious of the individual. A person becomes indecisive and incapable of great accomplishments. It is difficult for him to understand how to get rid of his own fears.

To prevent this, a golden mean must be present in the upbringing of a child.

Hug your baby more often and say that you love him. It will not be superfluous in adolescence. The love and care of others helps children cope with inner fears better than any words.

Parents who do not want their child to grow up to be deeply insecure should not place many restrictions and severely punish misconduct.

Effective way in getting rid of fears in children, experts call the method of the game. With the help of games, the child is given the opportunity to experience a frightening situation in a fictional reality. This approach helps the baby to emotionally clear their phobias.

It is very important that games aimed at overcoming fears contain both real and fictional models with a positive bias.

Such games should inspire and encourage stimulus to action. Joint pastime with a child in a playful and exciting, relaxed form of communication will certainly give its positive results.

In addition to love, care and spending time together, the child is in dire need of approval from adults. That is why you should not forget to praise the child as often as possible. This will help him grow into a full-fledged person.