How to get rid of feelings of fear and anxiety

Do you know the feeling of fear? When goosebumps swarm through your body or as if dipped in a tub with cold water. Horror, nightmare, anxiety - all these are just varieties of fear. But is there always reason to be afraid? It happens that against the background of experienced stresses, chronic spiritual wounds, a person becomes vulnerable to fears that may arise from nowhere. But you should not despair and run to the pharmacy for sedatives. You need to take a deep breath, exhale, and set up to fight with yourself, with all fears and phobias. In the meantime, you need to learn as much as possible about this unpleasant feeling, because you need to know the enemy in person.

Why do we feel fear

Fear is a protective function of the body. People experience this feeling to protect themselves from danger - this is a signal of flight. Fear has come to us from our ancestors, for example, fear of snakes, spiders, even plants. Avoidance of dangerous situations, poisonous insects and predators helps all living things to exist until now. The instinct of self-preservation allows, in addition to the impending threat, to avoid potential dangers. For example, fear of heights, depths, darkness, help to protect themselves in advance from risky actions.

Phobias appear due to previously experienced unpleasant situations. For example, a person may be afraid of insects because he was once bitten by a bee or height, from an unsuccessful fall. A panicky fear of speaking indicates that once there was an unsuccessful experience in school at the blackboard. This does not mean that every phobia is responsible for the experienced troubles. It also happens that it flows into adulthood for reasons that occurred in childhood, which were already forgotten in the subconscious. But our brain is very cunning and it sends the memories of a person to an inaccessible place that can be extracted with the help of a psychologist or even hypnosis. Therefore, it is often difficult to get rid of a phobia, but if you make an effort and give yourself time, then the results will not be long in coming.

In addition to the survival instinct and far-fetched fears, you can experience anxiety in a big city. In megacities, life goes on in a constant rush, traffic jams, metro, crowds, rush hour and many other very negative effects on the human psyche. I want to run away and hide from this noise, close on ten doors and turn off all the phones. But a new day comes and again the morning bustle, work, household chores, calls. No wonder that a person soon breaks down and turns into a frightened creature. Of course, it all depends on the internal mood and on relaxation methods after a hard day. If you relax, work and think properly, then all the fuss will turn into pleasant worries.

Types of Fears

Fears are divided by the following qualifications:

Social. They are massive and do not pose a real threat to the object. For example, fear of public speaking, leadership, getting bad grades, responsibility, communicating with strangers, meeting new people, moving in, possible failure or even success;

Biological. Such fears are necessary for us to survive and are nothing more than the instinct of self-preservation. These include: fear of lightning, thunderstorms, earthquakes, predators, volcanic eruption;

Existential. They have mainly biological roots and cannot be completely cured, since they exist deep in the human subconscious, are not recognized by the object and do not have a specific content. For example, the fear of darkness, space, old age, death, the future, the unknown;

Baby. Even in the womb, the child feels his mother’s mood and can show his emotions (tremors in the stomach).In infancy, the child is endowed with biological fears, fear of bright light, noise, cold, so the corresponding reaction to them is crying. Further social anxieties develop, the bulk of which are inherited. But it all depends on the atmosphere in which the baby grows, what kind of relationship between parents, how they communicate in the family, the number of brothers and sisters, relatives and friends. And of course, it all depends on the upbringing of the child. Everything leaves its mark on human life.

There is also a classification of phobias (according to Karvasar):

• Agorophobia (open);
• Claustrophobia (closed);
• Sociophobia;
• Nosophobia - fear for personal health, associated with fear of death;
• Cardiophobia suddenly (that the heart stops);
• Carcinophobia (getting oncology);
• Fear of death or thanatophobia. The main component of all anxieties and phobias;
• Fear of harming oneself and loved ones;
• Contrasting fears;
• Fear of fear, fear of the most disturbing sensation.

What are fears dangerous?

Fears are sometimes sometimes useful, but in moderation. Firstly, they help to get away from a dangerous situation, and secondly, adrenaline, which is necessary for a person, enters the bloodstream.

But all the same, excessive and constant fears adversely affect the quality of life and human health. Due to constant worries, a person ceases to enjoy life, communicate with people, enter society, make serious decisions, and achieve goals. Soon he turns into an outcast, with whom it is impossible to communicate. In addition, against the backdrop of fears, a psychosomatic condition, sleep disturbance may occur. A person becomes a prisoner of his experiences, and frightened people are also easy to manipulate. Recall, at least, how many possibilities you have refused, following your anxieties. The main enemy of success is fear.

Tired of being afraid? Then it's time to get out of this quagmire and begin a program to get rid of fear.

How to get rid of fear and anxiety

1. Look fear in your eyes, stop being afraid of it. What is fear - it is only a reaction of the body to a situation, chemical signals entering the brain. Emotion itself carries no danger. So, if you take a ride in the elevator or talk to a new acquaintance, nothing will happen to you for sure. Stop trusting fear, not all actions need to be performed that the brain sends;

1. Think about upcoming prospects. We are not afraid of the very future, but a sense of fear that will arise during an unforeseen situation. Maybe it's time to look for good sides? For example, if you are afraid of losing your job, think about how many opportunities might open up when looking for new activities. And if the plane inspires you with wild horror, then think not about the flight itself, but about how you will be at the resort and spend your dream vacation;
2. Be prepared for anything. There is no point in convincing yourself that everything will be fine and shake with fear at the same time. If you have to pass the exam, then you still can’t get away from it. Poor or good write - in any case, it should take place, be prepared for any assessment;
3. Watch your fear. Look at it from the side, pay attention to the moment when the alarm occurs, make it a curious object;
4. During bouts of fear, start breathing deeply with your diaphragm. Take your time, focus on the breath itself, watch for inhalation and exhalation, distance yourself from everything else;
5. Relaxation. It is combined with breathing. If possible - lie down, imagine how each cell of the body is saturated with oxygen and relaxes;
6. Remember how many times and when your fear has not been realized. For example, you are constantly afraid of becoming seriously ill, but each time the tests show good results. You see, not everything is so terrible, nothing terrible happened;
7. Refers to fear as an acute sensation. Adrenaline can be gained by parachuting or speaking in public.Imagine that your fear is a kind of thrill;
8. Accept your fear, do not resist it. Self-control is important, but it doesn’t always work like a clock, so feel and be afraid here and now, just understand that the alarm will pass by itself soon;
9. Do not get attached to things. A person is afraid of losing what he’s used to, so you don’t need to be very dependent on anything or even someone. If you love money, then you are afraid to go bankrupt, if you live for the sake of your children, then it’s hard to bear separation, moving them. Diversify your life, do not focus only on one thing. There are many miracles in life, only you do not know about it;
10. Meditate. Know yourself, feel your ego. So you will understand a lot and be calmer about everything;
11. Stop imposing other people's fears. Around only talk about diseases, deaths, natural disasters. But one should not take everything at one’s own expense, yes, of course, we are not all eternal, but is it worth it to be afraid of the natural process every minute. Not. There are not many things to be afraid of in the world, the main thing is personal perception;
12. Do not avoid situations that scare you. Afraid of flying - fly, perform - get ready for a solemn speech, go out into the sun - sunbathe. Nothing relieves fear so much as action itself;
13. Strengthen the nervous system, play sports, find hobbies, quit bad habits, leave home, walk in the fresh air, laugh more often. Act;
14. Make more friends and acquaintances. Be open, share your experiences with family, it will be easier to cope with the accumulated fatigue and anxiety.

Of course, listening to fear is necessary, because after all it is our intuition and natural instinct. However, it is necessary to distinguish between justified and unjustified anxiety. Avoid dangerous situations that in reality threaten you, but do not hide from the whole world in your shell. Live and enjoy life, live in the present, do not waste time on empty worries and then everything will be up to you.

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