Feelings of anxiety and fear are familiar to everyone. Usually they occur when there is a reason for it. As soon as the circumstances that caused them disappear, the psycho-emotional state also stabilizes. However, there are times when constant fear and anxiety become commonplace, these feelings begin to haunt and become a familiar state.

Fear and anxiety as symptoms of the disease

Feelings of constant fear and anxiety can be symptoms of a variety of diseases. Most of them are the sphere of work of a psychotherapist. In any case, you need to listen to your own feelings and decide whether to contact a specialist, or you can try to solve the problem yourself.

The most common diagnosis, the symptoms of which are fear and anxiety, is anxiety or fear neurosis. However, you can finally verify this or refute it only when you apply for qualified help.

Causes of fear and anxiety

If there are no obvious reasons to be afraid and worry, you should find out why a person experiences constant stress. In fact, the reasons lie in a combination of physiological and psychological factors. Of great importance in solving the problem is the connection of generations, that is, heredity. That is why, before diagnosing an anxiety syndrome or other disease in a child, you need to find out if parents and close relatives suffer from similar problems.

Psychological causes of constant fear and anxiety

Among the psychological reasons that cause constant fear and anxiety, we can distinguish:

1. strong emotional experiences, stress. For example, when you change your place of residence, there is a fear of change; anxiety for the future;
2. suppression of their deepest desires and needs, containment of emotions.

Physical Causes of Constant Fear and Anxiety

The main cause of all nervous mental disorders usually lies in the malfunction of the thyroid gland. Violations in the endocrine system entail a failure of the hormonal background, which leads to the fact that fear hormones begin to be actively produced. It is they who control the mood of a person, forcing fear, anxiety and worry for no apparent reason.

In addition, it is of great importance:

1. strong physical activity;
2. severe course of the underlying disease;
3. the presence of an abstinence syndrome.

Constant fear and anxiety in pregnant women

Pregnant women, as well as those who have recently become a mother, experience the strongest hormonal changes. Associated with this are unpleasant feelings of anxiety and fear for one's life, for the life and health of the baby. To this is added a mass of new knowledge gleaned from the medical literature and the stories of those who have already gone through it. As a result, fear and anxiety become enduring, and the expectant mother does not need any nervous stress at all.

If this happens to the swami, then enlist the support of loved ones, as well as an experienced doctor who is ready to advise you on any issues.

such symptoms are disturbing with mental disorders or physical overstrain

Treating Persistent Fear and Anxiety

Self-treatment of anxiety and fears

If you have only recently begun to feel that you are haunted by constant fear and anxiety, but no other symptoms are observed and you have not experienced a strong emotional shock, then you can take steps to self-treatment. The word "treatment" here is conditional. Try to apply the following tips:

1. Think about switching to a healthy lifestyle and proper nutrition. This will allow not only to maintain good physical shape, but also to stabilize the hormonal background;
2. sleep and rest more;
3. combine mental and physical loads, only in conditions of such a balance will you feel in good shape;
4. Find an activity that gives you maximum emotional satisfaction. It can be any hobby;
5. communicate with people you like and limit unwanted contacts;
6. try not to think about what is bothering you, especially if these events are in the past. It is not worth even imagining a dysfunctional future, deliberately exaggerating;
7. find the relaxation method that's right for you. It can be auto-training, relaxing bath, massage and much more.

Seeing a specialist for fear and anxiety

If you feel that it is becoming difficult for you to live with a feeling of constant fear and anxiety, that these feelings interfere and change your usual way of life, then seek help from a psychotherapist. An argument in favor of consulting a specialist will be a concomitant feeling of heaviness in the chest, pressure in the region of the heart, shortness of breath.

Treatment can take place in a combination of sessions of psychotherapy and drug treatment. Only timely treatment will become the basis for effective deliverance from fears and anxieties. The psychiatrist or psychotherapist will determine how severe the stage of the disease or disorder is, based on the data obtained, he will prescribe the appropriate approach.

Not everyone who is haunted by constant fear and anxiety needs pills. The drug method is resorted to only if you need to quickly relieve symptoms and achieve results. In such situations, tranquilizers and antidepressants are prescribed.

Psychotherapeutic treatment can be combined with examinations of the whole body, especially in order to identify disorders of the thyroid gland.

The key to successful treatment is an attentive attitude to yourself and compliance with the recommendations of the doctor.

Anxiety takes away strength, thoughts, the ability to respond to the situation, to look for opportunities to solve it. Anxiety drives you into depression, sharply allows you to feel your own helplessness and insignificance. Is there a way to get rid of this oppressive state?

According to many psychologists, anxiety has a greater destructive effect than even depression. The state of constant tension, the expectation of something terrible, the lack of the slightest opportunity to relax, the inability to make the right decision and generally take any action that can overcome the feeling of anxiety and get out of this difficult psychological state - this is how people who experience constant anxiety describe their feelings. sense of anxiety. This exhausting oppressive feeling contributes to the development of various psychosomatic diseases, sleep disorders, digestion, physical and mental activity. That is why it is so important not only to identify in advance the slightest manifestations of anxiety and immediately begin treatment when its main symptoms occur. To overcome the anxiety caused by stress, psychologists recommend using several ways to help cope with the first symptoms of anxiety:

1. Recognize the existence of the "brain of the lizard."

It means coming to terms with the fact that our fears, fears and our anxiety come from a small part of the brain called the amygdala, which is responsible for the emergence of primitive reactions and feelings. Of course, our thoughts, decisions and actions in a normal situation originate in the anterior lobes of the brain, the part of it that is responsible for cognition, learning and logic in reasoning and actions. But, as soon as there is a threat to our basic needs (our life, health, well-being of loved ones and relatives), then logic is powerless, we are overwhelmed by feelings and emotions that have very deep roots and we act more instinctively than judiciously. What is the way out in this situation? Each time, feeling how your hands get cold, your stomach shrinks into a tight ball, and words begin to get stuck in your throat, in general, feeling a full set of approaching alarming symptoms, it is worth remembering that now the situation is controlled by the "lizard's brain", and not by us. It is worth remembering this and talking to this overly dramatic creature and offering to take control! Realizing that you can find a way out of any situation, just think about what resources we have at the moment, you can return to logical reasoning, ceasing to be afraid and worry about who knows what.

2. Understand the cause of anxiety: try to find out what caused your anxiety, why you feel anxiety and what it is aimed at.

Having learned what your anxiety is, where it came from, in other words, what or whom you are worried about, it is much easier to stop worrying and think about what can be done to neutralize the alarming situation in which you find yourself. It may be worth calling the relatives whose trip you are worried about and find out how they are doing, texting a child who is late from school, talking directly to the boss to clarify your position at work.

3. Perform breathing exercises.

They are needed to calm down and pull yourself together. The principle of these breathing exercises is quite simple: you need to consistently inhale through your mouth, hold your breath, then exhale through your nose and hold your breath again, only the abdominal muscles should work, not the chest. The main task is to relax all the muscles of your body as much as possible while inhaling and focus on the state of relaxation that gradually covers you in the process of doing this exercise.

4. Imagine the most terrible outcome for your alarming situation, what can happen to you in this situation and accept it.

Try to feel what you might feel if the end were like this. Calm down, do not forget about breathing exercises. Now imagine how you will act in this situation, find all possible solutions and ways out of this situation. See how you can fix it. Having prepared in this way, you can stop worrying and worrying and start taking action. So instead of anxiety and fear, you were prepared for the worst outcome of the situation and were able to find a solution for it, although the situation may not happen! Is it worth it now to worry about small troubles?

5. Distract yourself from any source of anxiety.

Stop watching news reports from disaster sites if you're worried about them. Do not multiply your own excitement by looking at nightmarish pictures in news releases. Thus, you will begin to worry even more. Find a hobby that can captivate you with your head, try to avoid talking with family and friends about topics that cause you anxiety. Hang out with people who exude confidence and positivity, watch interesting movies, take up new sports, start collecting stamps, or join any environmental society.

6. Write a letter to yourself.

In the letter, list your worries, the reasons for them, and the decisions you are going to make to stop worrying.

7. Time management: Divide the day into minutes and hours.

Such a gradation will allow you to escape from disturbing thoughts, especially if your whole day will be busy with some important and not so important things. By concentrating on them, you can safely set yourself not to worry until tomorrow, almost like Scarlet did from the movie "Gone with the Wind".

8. Eat tasty and healthy food.

Diet restriction in order to lose weight, become slimmer and more attractive, especially if the decision to "go on a diet" was made on your own, without the necessary recommendations from doctors, can play a bad joke on your mood. There are enough other things to worry about in this world than adding a few extra grams to your weight. Your body will thank you if you do not load it with diets, but make up a balanced diet that includes vitamins and minerals that your body is used to receiving in full.

9. Double your physical activity.

Running, swimming, skydiving, cycling and the obligatory evening or morning jog - any physical activity will help you cope with anxiety. No matter how good you are at this sport, just do it constantly and to the point that your doubts and worries fade into the background. It doesn't matter what you specifically do - aerobics or weeding in the garden, the main thing is a combination of determination and physical activity that can distract you from disturbing thoughts.

10. Use visual anchors.

Choose a look that suits you, which embodies calmness and relaxation. For example, clouds, with their measured and smooth flow across the sky, or the deep calm of the ocean, its measured waves rolling onto the sandy shore. Every time you look at the image of the ocean or look out the window at the clouds, you will feel that they help you calm down and stop worrying.

11. Repeat your own mantra.

For everyone, it has its own, the one that brings peace and serenity. For example, in a wonderful cartoon, Carlson liked to repeat "Trifling, worldly business," and carelessly waved his hand, turning away from the broken toy again, which threatened to turn into a catastrophe for the Kid. Come up with any phrase for yourself that will help you overcome the approaching anxiety and remind you that you can always find a way out of any situation, the main thing is to know that this is possible!

Photo source: Depositphotos
17 August 2015 I like:

Why does anxiety arise? The feeling of anxiety is the body's response to a physical or psychological threat emanating from the outside. Anxiety states usually appear before the onset of an important, significant or difficult event. When this event ends, anxiety disappears. But some people are prone to this feeling, they feel anxiety all the time, which makes life very difficult for them. Psychotherapists call this condition chronic anxiety.

When a person is restless, constantly worried about something, feels fear, this does not allow him to live normally, the world around is painted with gloomy tones. Pessimism negatively affects the psyche and general health, constant stress has a debilitating effect on a person. The resulting anxiety is often unfounded.

It provokes, first of all, the fear of uncertainty. The feeling of anxiety is common to people of all ages, but those who forget that anxiety and fear are just their personal perception of events and the surrounding reality are especially affected. At the same time, it is important that someone remind you that you cannot live in such a state and tell you how to remove the feeling of constant anxiety.

Anxiety symptoms

Often those who are prone to this sensation explain the appearance of anxiety as a vague or, conversely, a strong premonition of something bad. This condition is accompanied by very real physical symptoms.

Among them are gastric colic and spasms, a feeling of dry mouth, sweating, heart palpitations. Indigestion and sleep disturbance may occur. With an exacerbation of chronic anxiety, many fall into an unreasonable panic for which there is no apparent reason.

Anxiety can also be accompanied by a feeling of suffocation, chest pain, migraine, tingling in the arms and legs, general weakness, and a feeling of impending terror. Sometimes the symptoms are so vivid and severe that they are mistaken for a serious heart attack.

Causes of neurosis

The main causes of anxiety can be difficult family relationships, economic instability, events in the country and the world. Anxiety often appears before a responsible event, for example, an exam, a public speaking, a lawsuit, a doctor's visit, etc., when a person does not know how everything will turn out, what to expect from the situation.

People who often suffer from depression are very prone to anxiety. Those who have received any psychological trauma are also at risk.

The main task of anxiety is to warn about some negative event in the future and prevent its occurrence. This feeling is similar to inner intuition, but is focused exclusively on negative events.

This feeling is sometimes even useful, as it makes a person think, analyze and look for the right solutions. But everything is good in moderation. If anxiety becomes too intrusive, it interferes with a normal life. With excessive and chronic anxiety, you need to consult a specialist.

At present, modern methods of medicine allow us to penetrate deep into this problem and find optimal solutions for its treatment. A painstaking study of the causes of the state of anxiety led to the conclusion that this negative feeling is a consequence of a person's uncertainty about his future.

When a person does not know what will happen next, does not feel the stability of his present and future, an alarming feeling appears. Alas, sometimes confidence in the future does not depend on us. Therefore, the main advice to get rid of this feeling is to cultivate optimism in yourself. Look at the world more positively and try to find something good in the bad.

How to remove the feeling of anxiety?

When the body is in a state of anxiety and stress, it burns nutrients at a double rate than normal. If they are not replenished in time, exhaustion of the nervous system may occur and the feeling of anxiety will intensify. To get out of the vicious circle, you should adhere to a healthy lifestyle and eat well.

The diet should be rich in complex carbohydrates. They are found in whole grain bread, brown or brown rice. Never drink alcohol or drinks that contain caffeine. Drink plain clean water, mineral water without gas, freshly squeezed juices and soothing herbal teas. Such fees are sold in pharmacies.

A harmonious combination of relaxation, physical activity and entertainment will help you look at the world around you more positively. You can do some quiet work. Such an activity, pleasant to you, will calm the nervous system. For some, sitting on the shore of a pond with a fishing rod helps, others calm down when embroidering with a cross.

You can sign up for group classes in relaxation and meditation. Perfectly save from negative thoughts of yoga classes.

You can remove the feeling of anxiety and improve your mood with a massage: Press the thumb on the active point, which is located on the back of the hand, in the place where the thumb and forefinger converge. Massage should be done three times for 10 - 15 seconds. During pregnancy, such a massage can not be performed.

Try to direct your thoughts to the positive aspects of life and personality, and not the negative ones. Write short, life-affirming phrases. For example: “I know how to do this job and will do it better than others. I will succeed".

Or "I foresee the approach of happy events." Repeat these phrases as often as possible. This will definitely help to change the natural or instinctive reactions from negative to positive.

Well, here's how to overcome feelings of anxiety you know. Use what you've learned to help yourself. And they will definitely give you the results you need!

Today we will talk about what anxiety is and how to deal with it. If you often feel psychological discomfort, lack of confidence in the future and your strengths, mood swings, anxiety, then you are probably faced with anxiety. But without correction of the condition, it can turn into anxiety. "What is the difference?" - you ask. Read on.

Anxiety is a stable personality trait, while anxiety is a temporary state (emotion). If traumatic situations are repeated frequently, negative factors constantly influence, then uncertainty and anxiety become permanent, which significantly worsens the quality of life. Anxiety is manageable and measurable. But as always, first things first.

Description of the phenomenon

The specificity of anxiety depends on age. At the heart of its occurrence is the dissatisfaction with the actual needs of the individual, which also differ from the age and worldview of a person.

So, for example, for an early age, the leading need is communication with the mother. For preschoolers - the need for independence. For elementary school - the need to be significant. For teenagers - to engage in socially significant activities and, according to other experts, interpersonal communication with peers. For young men and in the future - professional and personal self-realization.

Thus, the object of anxiety may differ depending on the age. So, for example, if at an early age a child is hard to endure separation from his mother, then in elementary school anxiety can be provoked by failure in school, and in adolescence - rejection by the class. However, the needs for food, safety, and sleep remain relevant for everyone.

In response to anxiety, protection and compensation mechanisms are always included. Unleashed anxiety provokes the development of states of panic and despair. It destroys personality.

By tradition, I want to outline a few key facts that will better convey to you the essence of the phenomenon:

1. Anxiety is a reaction to fear (real or potential), a situation that is dangerous for the individual (in his understanding).
2. Anxiety is a sign of unwell personality, internal discord.
3. Anxiety is accompanied by increased concentration of attention and excessive motor activity.
4. Anxiety can be situational (emotion) and personal (quality).
5. Anxiety is more prone to people with mental and somatic disorders, deviations in behavior or development; experienced a psychologically traumatic situation.
6. If it’s normal to experience anxiety sometimes, then anxiety needs to be dealt with.
7. If the object (darkness, loneliness) is clearly known, then it is fear. Anxiety has no clear boundaries, although it is closely related to the first definition.
8. Manifestations of anxiety are ambiguous, reactions are individual.
9. There is a concept of useful anxiety. This is her level necessary for the development of personality. We are talking, for example, about an attack on the values ​​of an individual, without which he will not be a person in his own mind. That is, speaking exaggeratedly, it will cease to live and begin to exist. Normal and useful anxiety arises in response to a real threat, is not a form of suppression of internal conflict, does not cause a defense reaction, and can be eliminated by an arbitrary change in the situation or by one's attitude towards it.

It is worth noting that anxiety can only be a motivator in adolescence and older. Before that, it can only have a destructive disorganizing effect. At the same time, until adolescence, anxiety is more characteristic of a situational character (for example, fear of getting a deuce for a control), and starting from puberty, it is personal. That is, anxiety becomes a quality of personality not earlier than adolescence. If we talk about what is easier to correct, then, of course, situational anxiety.

At the level of neural processes in the brain, anxiety is the simultaneous activation of the ergotropic and trophotropic systems, that is, the simultaneous operation of the sympathetic and parasympathetic nervous systems. The body receives simultaneously opposite reactions, for example, an increase in heart rate (sympathetic) and slowing down (parasympathetic). At the same time, the sympathetic system still somewhat dominates. From what phenomena arise:

• hyperreactivity;
• anxiety;
• salivation and so on.

Features of the behavior of a highly anxious person

The person himself is not always aware of the problem, and it is difficult to notice anxiety from the outside. Especially if it is masked, compensation occurs or a protective mechanism is activated. However, there are several characteristic differences between an anxious person:

1. Overly emotional reactions to failure.
2. Decreased performance in stressful situations or under tight deadlines.
3. Fear of failure overriding desire for success.
4. The situation of success serves as an incentive and motivation for activity, the situation of failure - "kills".
5. The perception of the entire surrounding world or many objects as dangerous, although subjectively this is not the case.

Low-anxiety personalities have opposite characteristics. So, for example, situations of failure serve as a greater motivator for them than success. However, low anxiety is the other side of the coin, it is also dangerous for the individual.

More obvious reactions of the body are somatic signs. With a high level of anxiety, there are:

• skin abnormalities (itching, rash);
• changes in the functioning of the cardiovascular system (hypertension, tachycardia);
• respiratory dysfunction (shortness of breath, asphyxia);
• dyspeptic disorders (diarrhea, heartburn, flatulence, constipation, dry mouth);
• genital-urinary reactions (disturbance of the cycle in women, impotence in men, frequent urination, pain);
• vasomotor phenomena (sweating);
• problems of the musculoskeletal system (pain, lack of coordination, stiffness).

An anxious person is prone to professional and emotional burnout, a more pronounced awareness of traumatic factors and dangers (for example, the profession of a surgeon); dissatisfied with oneself, life, profession; feels hopelessness, "cornered", "caged"; depressive.

Causes of anxiety

Anxiety often begins in childhood. Possible factors causing this phenomenon include:

• the inconsistency of the positions of parents, parents and teachers, management at work, their own attitudes and actions (the result in each case is an intrapersonal conflict);
• high expectations (setting the “bars” too high for yourself or excessive demands of parents, for example, the popular “study perfectly”);
• situations of dependence and humiliation (“If you tell who broke the window, then I will forgive you for last absenteeism from school and will not tell my parents anything”);
• deprivation, dissatisfaction of urgent needs;
• awareness of the discrepancy between capabilities and abilities;
• social, financial or professional instability, instability.

Types of anxiety

Every body reacts differently to constant anxiety. Based on this, several types of anxiety can be distinguished:

1. Conscious uncontrollable. Disorganizes a person's life.
2. Conscious controlled and compensated. Serves as an incentive to perform activities. But often it works only in familiar situations.
3. Conscious cultivated anxiety. A person uses his position and seeks profit, often it is about manipulation.
4. Unconscious hidden. Ignored or denied by the individual, may be manifested by separate motor actions (for example, curling hair).
5. Unconscious compensatory-protective. A person tries to convince himself that everything is fine. "I'm alright! I do not need help!"
6. Avoidance of situations of anxiety. If anxiety is all-encompassing, then often such a departure is immersion in a virtual network or addictions, subcultures, that is, a departure from reality.

School anxiety, ways to deal with childhood anxiety

During the period of receiving basic education, school anxiety is common. It may occur against the background of:

• incorrectly designed or designed educational environment (premises, zones, objects);
• dysfunctional relationships with classmates, teachers or other participants in the educational process;
• heavy workloads within the framework of the educational program, high requirements, frequent exams, rating-point system;
• lack of forces and time arising from the previous factor;
• incorrect behavior of parents (destructive parenting style, high or low expectations and requirements);
• school changes.

In adolescence (middle and senior school age), failures in social interactions (peers, teachers, parents) come to the fore. Children of primary school age have problems in educational activities.

Correction of anxiety (both school and situational, personal) in children involves several areas:

1. Parent education. The purpose of the work is to improve their psychological and pedagogical literacy. It is important to understand the role of parenting style on anxiety, which refers to the nature of demands and expectations. Secondly, parents need to understand the influence of their emotional state on the emotions of the child. The third component is the parents' faith in the child.
2. Enlightenment and, if necessary, correction of the behavior of the teacher (the same is true for parents in home schooling). It is necessary to avoid public punishments, not to focus on mistakes as something terrible (one learns from mistakes, they are useful and necessary). As in the first paragraph, do not convey your anxiety, do not “pour out” rubbish and problems on the child. Interact with parents. Conduct action reflection.
3. Working with children themselves. Creating situations of success, working out mistakes and situations, discussing exciting topics.

Diagnosis of anxiety

1. For the diagnosis of adults, I want to advise the Spielberger questionnaire. The technique most accurately, in my opinion, allows you to deal with the nature of anxiety. You answer 40 judgments (“yes” or “no”, how true it is for you), and as a result you get a clearly measured level of personal and situational anxiety. At a high level, it is recommended to work on increasing confidence in one's own success, at a low level - on activity and motivation.
2. School anxiety can be measured using the Phillips questionnaire. This is an extensive diagnostic that identifies the factors (causes) of anxiety, which is very important for further work. The child answers the statements of the methodology (how true they are in relation to him), then the results are interpreted according to the “key”. The technique allows to determine general anxiety, the experience of social stress at the moment, worries about an unsatisfied need for success, fear of self-expression, fear of situations of testing knowledge, fear of not meeting the expectations of others, low level of physical ability to withstand stress, problems in relationships with the teacher.

Anxiety Correction

In the fight against anxiety, it is important to take into account its nature (disorganizer or motivator), causes and type. At the same time, personality traits and the possibilities of its environment play an important role.

Dealing with anxiety on your own is difficult. Even when a specialist works with a client, there is often a wall of resistance, psychological barriers. Even if the client wants to get rid of anxiety, he still often resists. The desire to help is perceived as an attack on safety and the comfort zone, which, despite the name, means “the habitual zone”. In this case, familiar does not mean comfortable.

Anxiety is closely related to shyness and withdrawal. Usually the latter occur against the background of the first phenomenon. However, the opposite also happens.

Thus, to reduce the level of anxiety, you need to work on self-confidence, the formation of adequate self-esteem, getting rid of shyness. If you, dear reader, are forced to deal with anxiety yourself, then here are some general tips for you:

1. Don't worry about what didn't happen.
2. Cultivate a focus on compromise, cooperation, mutual assistance.
3. Take care of your psychophysical state. For example, make it a rule to do morning exercises, not to stay late at work, learn to say “no” or vice versa to help.
4. Love yourself. Do not be afraid to create comfortable conditions for yourself.
5. Improve your communication skills, learn how to communicate, how to overcome conflicts.
6. Learn self-regulation. A banal example is to count to yourself to 10.
7. Never shut yourself up.
8. Find an "outlet". Every person and even an animal should have its own place of safety and pleasure. You have to know that no matter what, you have this place (hobby, people). And even if everything “collapses” around you, there you will find peace and support.
9. Figure out what your anxiety is. Usually it is a complex of emotions, among which fear is a constant component. Options such as "fear, shame, and guilt" or "fear, guilt, and anger" may occur.

Remember, please, the main principle of anxiety. The more you worry, the more the quality of the activity suffers. This further develops anxiety. Yes, it's a vicious circle. It literally needs to be torn apart.

As part of the psychological correction of anxiety, an important role is given to self-regulation. The following methods are effective:

• switching (“it will be tomorrow, but today I will not think about it and read this book”);
• distraction (removal from the disturbing factor due to willpower);
• decrease in significance (“This is just a report. Yes, it is of a public nature, but I am confident in my abilities, I can explain every phrase and figure. This is just a story about the work done. The same as there have already been many on paper”);
• thinking over plan B (you can’t deviate from the goal, as they say, “there are 33 letters in the alphabet, which means you have 33 plans”);
• making additional inquiries (you were given an unfamiliar address - find it on the map, view the visualization of the streets, find landmarks);
• physical warm-up (sport relieves stress and fatigue, relaxes the brain, increases its activity, contributes to the development of new ideas and fresh views on the situation);
• temporary postponement of the goal with the modernization of the plan for its achievement, that is, the inclusion of new stages (for example, take courses to improve skills);
• playing previous situations of success and self-pride or just positive pleasant moments.

Well, one last thing. Look at anxiety as a waste of time, energy, and imagination. If you want to invent - write, draw, compose. Or think of a new job.

Try to write down on a sheet of anxiety that you experienced at least six months ago. You probably don't remember. Or write down your current anxieties and read them in a month. Most likely, none of them will come true, and then you will realize that you thought up in vain.

There is no point in worrying, you need to solve problems or change your attitude. Toothache - cure, remove, it's snowing - put on warm shoes.

Results

Anxiety determines the behavior of the individual. The most dangerous consequence is the phenomenon of learned helplessness. That is, a person’s clear conviction of his own inadequacy (“I won’t succeed, and it’s not worth trying”, “I won’t be able to become an announcer, since I can’t even read well”). Personal and professional life suffers from this, a person cannot fully enter society and establish an independent life.

They seek to give their lives into someone else's hands and go with the flow. Often such people live with their parents or find someone for a "symbiosis". It is even worse when they take the role of a victim and tolerate a tyrant next to them, for example, in the form of a spouse. Against the background of anxiety, neuroses often also develop.

The main weapon in the fight against anxiety is self-awareness, that is, the self-concept. This is a person's idea of ​​himself. Thus, to get rid of anxiety, you need to work on yourself. The self-concept includes a cognitive, evaluative and behavioral component. You need to work on everything that has a "self" element:

• self-esteem,
• self-confidence,
• self control,
• self-regulation,
• self-guidance,
• self-acceptance,
• self-criticism,
• self-worth.

Thus, we are talking about personal growth and finding the meaning of life, identifying yourself and your place in society.

An indefinite and undecided person is more prone to anxiety. And it, in turn, destroys the “self” even more. To get rid of anxiety, you need to live, not exist. To be a unique person with clear beliefs, plans, guidelines. Thus, you need to work on your worldview, paint life plans (for a month, a year, five years, ten). Do not think whether it will work or not, what will happen. Just act, being confident in your strengths and capabilities (of course, plans and goals must be real). Difficulties will always arise, there is no perfect moment. But by appealing to your strengths, all barriers can be overcome.

Thank you for attention! Good luck. I believe in you!

Every person is in a state of anxiety and anxiety from time to time. If anxiety manifests itself in connection with a clearly expressed reason, then this is a normal, everyday occurrence. But if such a condition occurs, at first glance, for no reason, then it can signal health problems.

How does anxiety manifest itself?

Excitement, anxiety, anxiety are manifested by an obsessive feeling of expectation of certain troubles. At the same time, a person is in a depressed mood, internal anxiety forces a partial or complete loss of interest in activities that previously seemed pleasant to him. The state of anxiety is very often accompanied by headache, problems with sleep and appetite. Sometimes the rhythm of the heart is disturbed, attacks of palpitations periodically appear.

As a rule, constant anxiety in the soul is observed in a person against the background of anxious and uncertain life situations. It can be worries about personal problems, illnesses of loved ones, dissatisfaction with professional success. Fear and anxiety often accompany the process of waiting for important events or some results that are of paramount importance to a person. He tries to find an answer to the question of how to overcome the feeling of anxiety, but in most cases he cannot get rid of this condition.

A constant feeling of anxiety is accompanied by internal tension, which can be manifested by some external symptoms - trembling, muscle tension. Feelings of anxiety and worry bring the body into a state of constant “combat readiness”. Fear and anxiety prevent a person from sleeping normally, concentrating on important matters. As a result, the so-called social anxiety is manifested, associated with the need to interact in society.

The constant feeling of inner restlessness may worsen later. Some specific fears are added to it. Sometimes motor anxiety is manifested - constant involuntary movements. It is quite clear that such a condition significantly worsens the quality of life, so a person begins to look for an answer to the question of how to get rid of feelings of anxiety. But before taking any sedatives, it is necessary to accurately establish the causes of anxiety. This is possible subject to a comprehensive examination and consultation with a doctor who will tell you how to get rid of anxiety.

If the patient has poor sleep, and anxiety haunts him constantly, it is important to determine the original cause of this condition. Prolonged stay in this state is fraught with serious depression. By the way, the anxiety of the mother can be transmitted to her baby. Therefore, the anxiety of the child during feeding is often associated precisely with the excitement of the mother. The extent to which anxiety and fear are inherent in a person depends to a certain extent on a number of personal qualities of a person. It is important who he is - a pessimist or an optimist, how stable psychologically, how high a person's self-esteem, etc.

Why is there anxiety?

Anxiety and anxiety can be a symptom of serious mental illness. Those people who are constantly in a state of anxiety, in most cases, have certain psychological problems and are prone to depression.

Most mental illnesses are accompanied by a state of anxiety. Anxiety is characteristic of different periods of schizophrenia, for the initial stage of neuroses. Strong anxiety is noted in an alcohol-dependent person with withdrawal symptoms. Quite often there is a combination of anxiety with a number of phobias, irritability, insomnia. In some diseases, anxiety is accompanied by delusions and hallucinations.

However, in some somatic diseases, the state of anxiety also manifests itself as one of the symptoms. People with hypertension often have a high degree of anxiety. Also, anxiety can accompany hyperfunction of the thyroid gland, hormonal disorders during menopause in women. Sometimes a sharp anxiety fails as a harbinger of myocardial infarction, a sharp drop in blood sugar levels in patients with diabetes mellitus.

How to understand that you are prone to a state of anxiety?

There are certain signs that indicate that it is time for you to see a doctor. Here are the main ones.

1. A person subjectively believes that the feeling of anxiety is an obstacle to normal life, does not allow him to calmly go about his business, interferes not only with work, professional activities, but also with a comfortable rest.
2. Anxiety can be regarded as moderate, but it lasts quite a long time, not days, but whole weeks.
3. Periodically, a wave of acute anxiety and anxiety rolls in, attacks are repeated with a certain stability, and spoil a person's life.
4. There is a constant fear that something will definitely go wrong. Failing exams, being reprimanded at work, having a cold, car breakdown, the death of a sick aunt, and so on.
5. It can be difficult to focus on a particular thought, and it comes with great difficulty.
6. There is tension in the muscles, the person becomes fussy and distracted, he cannot relax and give himself rest.
7. Dizzy, there is increased sweating, there are violations of the gastrointestinal tract, the mouth dries up.
8. Often, in an anxious state, a person becomes aggressive, everything irritates him. There are no fears, obsessive thoughts. Some fall into a deep depression.

As you can see, the list of features is quite long. But if you think that you, or someone close to you, has at least two or three symptoms, this is already a serious reason to go to the clinic and find out the doctor's opinion. It may well turn out that these are signs of the onset of a disease such as neurosis.

How to get rid of anxiety?

Before being puzzled by the question of how to relieve anxiety, it is necessary to determine whether the anxiety is natural, or the state of anxiety is so serious that it requires specialist advice. There are a number of signs that indicate that a person will not be able to cope with a state of anxiety without visiting a doctor. You should definitely consult a specialist if the symptoms of an anxiety state appear constantly, which affects daily life, work, and leisure. At the same time, excitement and anxiety haunt a person for weeks.

A serious symptom should be considered anxiety-neurotic states that recur stably in the form of seizures. A person constantly worries that something in his life will go wrong, while his muscles tense up, he becomes fussy.

You should definitely consult a doctor if anxiety conditions in children and adults are accompanied by dizziness, heavy sweating, gastrointestinal disorders, dry mouth. Often the anxiety-depressive state worsens over time and leads to neurosis.

There are a number of drugs that are used in the process of complex treatment of anxiety and anxiety. However, before determining how to get rid of an anxiety condition, the doctor needs to establish an accurate diagnosis by determining which disease and why could provoke this symptom. A psychotherapist should conduct an examination and establish how to treat a patient. During the examination, laboratory tests of blood, urine, and an ECG are mandatory. Sometimes the patient needs to consult other specialists - an endocrinologist, a neuropathologist.

Most often, in the treatment of diseases that provoke a state of anxiety and anxiety, tranquilizers and antidepressants are used. The attending physician in the course of therapy may also prescribe a course of tranquilizers. However, the treatment of anxiety with psychotropic drugs is symptomatic. Therefore, such drugs do not remove the causes of anxiety.

Therefore, relapses of this condition are possible later, and anxiety may manifest itself in an altered form. Sometimes anxiety begins to bother a woman during pregnancy. How to remove this symptom in this case, only the doctor should decide, since taking any drugs by the expectant mother can be very dangerous.

Some specialists prefer to use only psychotherapy methods in the treatment of anxiety. Sometimes psychotherapeutic methods are accompanied by the use of medications. Some additional methods of treatment are also practiced, for example, auto-training, breathing exercises.

How to get rid of worry and anxiety

To help himself, the patient, as prescribed by the attending physician, must reconsider his lifestyle. Usually in the modern world, speed decides a lot, and people try to have time to do a huge number of things, not taking into account that the day has a limited number of hours. Therefore, one of the important tasks is the need to adequately assess one's own strengths, and be sure to leave enough time for rest. Be sure to save at least one day off so that it fully lives up to its name - a day off.

The diet is also of great importance. When an anxiety condition is observed, harmful elements such as caffeine, as well as nicotine, should be abandoned. It will be beneficial to reduce the consumption of fatty and sugary foods. You can achieve a more relaxed state by conducting massage sessions. Increased rubbing should be performed in the neck and shoulder area. With a deep massage, the patient calms down, as excess tension is removed from the muscles, which is characteristic of a state of increased anxiety.

Benefits any sport and exercise. You can just go jogging, cycling and walking. It is advisable to do this at least every other day, at least half an hour. You will feel that your mood and general condition are improving, you will have confidence in your own strengths and capabilities. Anxiety caused by stress gradually disappears.

It is good if there is an opportunity to tell about your feelings to a person who will listen and understand you correctly. In addition to the doctor, this may be a close person, a family member. Every day you should analyze all the past events in which you took part. Telling this to an outside listener will put your thoughts and feelings in order.

You should reconsider your life priorities, and engage in the so-called reassessment of values. Try to become more disciplined, do not act thoughtlessly, spontaneously. Often a person plunges into a state of anxiety, when turmoil and confusion reign in his thoughts. In some cases, you should mentally go back and try to look at the situation from the outside, evaluate the correctness of your behavior.

As you go about your business, make a list, starting with the most urgent. Do not do several things at the same time. This scatters attention, and ultimately causes anxiety. Try to analyze the cause of the anxiety on your own. Determine the moment when the anxiety rises. In this way, you will be able to get help until the moment when the situation becomes critical and you are unable to change anything.

Don't be afraid to admit your feelings. You must be able to be aware of being scared, anxious, angry, and so on. Discuss your condition with your healthcare provider or other supportive person who is concerned about your well-being.

Be sure to consult a psychologist. The doctor will help you get rid of increased anxiety and anxiety, teach you how to act in a difficult situation. The psychologist will find an individual method that will definitely help you. You will return to a full life, in which there is no place for unreasonable fears and anxieties.