How to get rid of obsessive thoughts and fears

Often false fears and experiences take precedence over the general emotional background of a person. Obsessive thoughts generate fear, which is difficult to cope with in the future. Every day a person is faced with a similar condition, as a result of which obsessive disorder develops. The violation of the psyche greatly complicates being, but there are ways by which you can get rid of obsessive thoughts and fears. First you need to understand what this syndrome is and what are the causes of its occurrence.

What is obsessive syndrome?

A discussion is a manifestation of obsessive thoughts and fears, as well as the actions following them. This personality disorder is considered the most complex of all available diseases. Moreover, it is difficult in terms of treatment and diagnosis. Due to an ailment, a person ceases to enjoy life, sees in gray tones every day, experiences difficulties in interpersonal communication, work, study, and arrangement of life with a second half. Instead of focusing on the main thing, the patient is completely immersed in his fears and unwinds existing obsessive thoughts.

Each person is characterized by obsessive thoughts, which in principle can be controlled. If you are going to an important event or preparing for an exam, you’ll probably scroll through the next day in your head. Some worry whether the iron is turned off, constantly checking the already completed action. Such phenomena are not uncommon, they serve to reduce anxiety and relieve nervous tension. Moreover, more than 45% of the population feel some discomfort if they begin to behave differently (without intrusive actions).

Obsession is called an obsession syndrome, or a mental disorder, in which conditions of varying degrees of complexity periodically appear. These aspects entail thoughts, ideas, and actions that form a particular ritual.

The syndrome causes a person to experience nervous strain and severe stress. Constant fixation on the uncertainty in the actions performed helps to focus on the bad. Negative ideas stuck in the head turn into obsessive thoughts. This condition is often transformed into a neurotic disorder, but the patient does not suffer from violations of logic.

The obsession is not just compulsive behavior - the repetition of the same actions constantly. It is also not only a focus on obsessive bad thoughts and fears. The syndrome lies behind the awareness of such an obsession in a person. The individual perceives the obsession as a foreign creature unusual for his own "I". However, it is not possible to deal with compulsions, because there is no idea why they arose.

Depending on the nature of the manifestation, an obsession happens:

• emotional (manifested in the form of phobias);
• motor (compulsive);
• intellectual (consists of obsessive thoughts).

In some cases, the obsession is manifested in the form of gathering things that it is a pity to part with, presenting and forming images, obsessions, doubts and desires.

Generally speaking, an obsessive syndrome has the property of repetition on certain topics. The most common are considered to be order, infection, symmetry, sexual behavior, violence, dirt.

Of particular note is the obsession, in which a person wants to do everything perfectly. If the situation is not going according to plan, a feeling of incompleteness appears.To fix the problem, you must repeat the same action multiple times. For example, open and close the refrigerator.

To relieve nervous tension, the individual is forced to create certain rituals that relieve anxiety. More often this is manifested in the re-checking of already completed actions, washing, counting and other actions. The patient understands that he performs a bunch of meaningless manipulations, but they temporarily help to cope with obsessive thoughts and fear.

Symptoms of Obsessive Syndrome

The discussion is manifested in two aspects - physical and psychological.

Physical symptoms:

• shortness of breath even after a short walk;
• dizziness;
• tachycardia, bradycardia;
• a sharp influx or outflow of blood in the skin of the face;
• increased intestinal motility.

Psychological symptoms:

1. The creation of intrusive images, their scrolling in the head again and again.
2. Obsessive phobias, for example, fear of being bitten by insects, fear of infection.
3. The protective function of the personality, manifested in the performance of certain rituals (turning on / off the light, etc.).
4. Painful memories, often repeated in the head and causing a person to blush, feel shame.
5. Hallucinations (in rare cases).
6. Doubts of an obsessive type with regards to the action performed (everything should be done well).
7. The desire to harm people or material objects, which will never be translated into reality because of the fear of being punished.
8. Useless deliberation of actions that are not cognitive in nature.
9. Scrolling through the dialogues in the head, talking with oneself, inventing fantasies that entail a deterioration in mood.
10. Sharp, not supported by anything, apathy for loved ones (relatives, colleagues, colleagues).

Causes of Obsessive Thoughts and Fears

• creating concepts and false beliefs in one’s own head;
• misconception about how the world works;
• the belief that fear cannot be eradicated (constant nourishment);
• unwinding obsessive thoughts to unprecedented heights;
• the inability to control your thoughts and emotions;
• the absence of a person who can speak out;
• doubt before the upcoming event, which takes place for the first time;
• the instinct of self-preservation;
• unwillingness to be realized as a person (to build a career, family, etc.).

Ways to Fight Fear

1. Breathe. If you are faced with suddenly surging fear, follow the advice of psychologists. They recommend literally exhaling fear. Take a deep, even breath, then release the air as slowly. Repeat until you calm down completely. Try to focus on breathing, keep away from everything that happens. This way you stabilize the psycho-emotional background and can make decisions. Constant practice will eradicate sudden bouts of fear.
2. Think positively. Each person at least once in his life has been faced with a situation where only one thought about an upcoming event is horrifying. Most likely, you think that nothing will work, the event will fail. Learn to think positively, believe in your own strengths. Look fear in your eyes and understand what specifically bothers you. Then analyze the situation. It is important to conclude that there are no insurmountable obstacles. When you are confident in yourself, fear will disappear.
3. Knock out a wedge a wedge. Experienced psychologists around the world argue that fear can be overcome by responding to excitement. If you are afraid to swim, you should jump from the pier and swim to the shore. Those who fear public speaking are advised to spend more time as a speaker. Due to the adrenaline you get, you knock out a wedge with a wedge.
4. Become a confident person. Specialists help some patients cope with a sudden fit of fear through role-playing.To do this, you need to put on a self-confident person and perform all those tasks inherent in a businessman or speaker. At a certain moment, a change of personality occurs, fear recedes and returns extremely rarely. Theatrical performances are held until a new image takes root in the brain.
5. Relax physically. Along with the above psychological techniques, it is necessary to put in order the physical condition. It is known that fear appears for various reasons, including fatigue. Aromatherapy, bathing, high-quality massage, reading your favorite book will help restore the psycho-emotional background and relieve stress. It is important to completely eliminate obsessive fear and think only about the good.
6. Chat with people. People who are constantly locked in and difficult to make contact with are less confident than those among people. And it doesn’t matter whether they’re familiar or not. The main thing is social communication, without it, nowhere. Insecurity breeds fear, which is difficult to explain. To eradicate the problem, try to spend more time in public places. Accept friends' invitations to a movie or a walk.
7. Live in the present. Most often, any fears arise due to a comparison of the self in the past and present. If a person has previously failed in a public speech or love relationship, he draws this uncertainty into his present life. The result is a constant comparison, fear does not focus on today. Focusing on what you have now will help get rid of this kind of emotions. Do not judge yourself strictly, do not be afraid to make mistakes, live for your pleasure.
8. Get a pet. Animals are wonderful companions that can bring a person out of even the most protracted depression. If you often come across sudden bouts of fear, just switch to a four-friend. Go to the nearest park for a run, meet other dog breeders. Give your pet all your love, you will cease to feel fear and loneliness.

Ways to fight obsessive thoughts

1. Sound your thoughts. Obsessive thoughts do not just happen if you accumulate them in yourself. It is necessary to throw out an alarm or negative in any way possible. If your thoughts are shocking and intimidating, you should share them with a piece of paper. Keep a diary, write down in it everything that disturbs you and does not let you fall asleep. In the case when you need to share obsessive, but adequate considerations, find the "ears" in the face of relatives or close friends. As soon as you discuss what is happening, the problem will be resolved.
2. Accept the situation. Unlike fear, which can simply be switched to another channel, obsessive thoughts have the ability to accumulate. The opposite method works here: the more you try to forget, the stronger the negative eats into your head. In order to prevent irreversible consequences, you need to sit down and think about what is happening. Accept an obsession. Try to figure out what exactly she hooked you to. Try to find a solution. When this happens, thinking will become much easier.
3. Relax. As with fears, obsessive thoughts result from nervous exhaustion and physical fatigue. If the first case can be eradicated by flying on vacation or attending cultural events, then with physical fatigue everything is a little different. If you just lie on the sofa and look at the ceiling, obsessions will not disappear. Go for a walk or do a half-hour workout at home. At the end of therapy, lie down on the floor and focus on breathing. It is important to fully experience the movement of the diaphragm.
4. Become a cheerful person. If obsessive thoughts are connected with negativity, try reconsidering your point of view.Stop thinking in a bad way, create a positive image. Remember the bright life event and imagine it in all the details. Try to grab onto a straw while continuing to reflect on the good. If nothing of the kind comes to mind, think up a fairy tale story that will make you forget about negative thoughts.
5. Do not self-flagellate. Some people cover obsessive thoughts with other unresolved issues. Thus, they mask tasks that had to be solved for a long time. Do not do this; look at the root of the situation. If you are tormented by lack of money, find a job and increase your monthly income. Solve the situation that you cover with obsessions. There is another category of people - people deliberately fall into obsessive thoughts because they like to be sufferers. Stop self-flagellating and forcing others to show pity for you.
6. Switch to your feelings. A person connects with the world through vision, smell, hearing, taste, perception. It is these portals that will help to eradicate obsessive thoughts that have long and firmly settled in the head. For example, you are preparing to eat, while scrolling through obsessive thoughts about all pressing issues. Step back, eat a piece of cake or another favorite product. Feel the taste with your eyes closed. You will understand that experience has faded into the background.
7. Do not be an idealist. If you often come across obsessive thoughts that make you correct the same action several times, reconsider the position. For example, you washed the windows, and then you are going to repeat the manipulation a second (third, fourth) time. Invite a friend home, ask him to evaluate the work. Stop finding fault with yourself if your partner says that everything is done well. It is better to get distracted by chatting or having dinner with loved ones.

Practical recommendations

1. If you suddenly have obsessive thoughts, think logically. Identify the whole chain that led to emotional imbalance. Never try to suppress discomfort.
2. In some cases, other thoughts, but less tragic and negative, will help to overcome obsessive ideas.
3. Repeat daily that after the black bar is always white. Bad thoughts will not haunt you constantly if you work on what is happening.
4. Visualize and visualize again! Try to create an image of that fear that makes you fall into horror. If you analyze everything step by step, you will understand that there is nothing unsolvable.

Obsessive thoughts and fears have their own reasons. If you root them out, a further problem will be much easier to solve. Consider ways to help cope with obsessive syndrome on your own. If the disorder develops into a neurosis, you should consult a psychologist for help.

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