Everyone experiences anxiety or fear from time to time. This is normal, but only if fear and anxiety do not follow too often and for any reason. In this case, a person cannot lead a normal life, because negative emotions do not allow him to live in peace. Let's see what needs to be done to get rid of fear and anxiety, and what psychologists say about this.

Anxiety and fear are natural emotions that nature has given to man. In a difficult situation, they help him by mobilizing physical and mental resources, and in a moment of danger they can even save his life.

But in some people, these negative states appear as if for no reason. In fact, there is a reason, it's just hidden deep in the subconscious. For example, people who have experienced severe hardship or severe shocks begin to fear that a similar situation may repeat itself in the future.

Pessimists are also often anxious and afraid. A negative outlook on life makes a person expect a bad outcome of almost any event. And if this really happens, the pessimist is even more established in the correctness of his way of thinking, thereby strengthening his tendency to negative experiences.

Symptoms of anxiety and fear

When a person begins to worry or be afraid of something, he experiences not only negative emotions, but also certain physiological reactions. His muscles tighten, his heart rate and pulse quicken, there is a feeling of chills and lack of air in his chest. Hands begin to tremble, sweating intensifies. At the same time, obsessive thoughts swarm in the head, the imagination draws all sorts of unpleasant pictures, reinforcing the feeling of anxiety.

It is often difficult for a person to determine exactly what emotions he is experiencing. Anxiety is characterized by an unpleasant painful feeling in the chest, in the region of the heart, the expectation of trouble. Fear leads to a state of panic, in which a person turns off rational thinking. He cannot calmly sit down and analyze the situation, he is simply afraid and panicking.

If experiences do not leave a person for a long time, his appetite worsens or completely disappears, sleep becomes superficial and intermittent, he wakes up at night and cannot fall asleep for a long time. Some people, on the contrary, increase their appetite, and they try to "seize" their negative emotions.

The state of chronic stress takes away strength, so a person feels exhausted and tired. All this cannot but affect his life. If you do not get rid of the feeling of fear and anxiety in a timely manner, there is a danger that they will develop into a real mental disorder. Therefore, psychologists advise learning to cope with negative experiences on your own.

Ways to deal with fear and anxiety

Almost every person is able to overcome fears and anxiety, negative emotions and experiences. This is not as difficult as it might seem at first glance. You just need to set a goal and follow the advice of psychologists. So, let's look at the most effective recommendations of specialists that can be applied at home.

• Find the reason for your feelings. If you want to get rid of anxiety and worry, be sure to find their cause. Think about the exact situation that scares you. Maybe you're afraid of heights, crowds, talking to strangers, or speaking in front of an audience. Remember when your fear first manifested itself, in what situation it happened.
• Don't hide from your fear, don't deny it. If you honestly acknowledge his presence in your life, it will become easier to deal with him.
• Learn to relax. Anxious states make you be in constant tension, take away energy and strength. Therefore, it is very important to learn how to relax. To do this, you can use any method: a warm bath, a walk in the park, an evening run in the fresh air, yoga or meditation, breathing exercises, listening to pleasant, soothing music. Try to distract yourself from the experiences that torment you and give yourself up to the chosen occupation.
• Discuss your fears with a loved one. There is nothing better than talking about your worries to someone you trust. This may be a close relative or friend to whom you can open your soul. Tell what worries and worries you and listen to the opinion of the interlocutor. Very often, after such a conversation, a person begins to treat his problem more calmly, and feelings lose their sharpness.
• Put your thoughts on paper. If you don't have someone you can trust, don't despair. Keep a diary and write down all your negative experiences. So it will be easier for you to understand yourself and understand what exactly worries you and in what situations fear manifests itself most strongly.
• Laugh and smile more often. Bring more humor into your life. Watch comedies or humorous shows, read jokes, search the Internet for various funny jokes. It's good to do this with friends. So you can laugh a lot, relieve stress and forget about your worries for a while.
• Don't sit idle. When a person is not busy with anything, negative experiences begin to attack him, and gloomy thoughts spin in his head and do not allow him to relax. The best thing to do in a situation like this is to get busy. Do whatever you want: clean the apartment, cook a delicious dinner, pay attention to your husband or wife, play with your child, go to the store.
• Set aside time for fear and anxiety. Most likely, you will not be able to constantly keep your experiences under control. This is not necessary. Set aside 20-30 minutes a day for them. At this time, let your imagination paint the most terrible pictures. Give free rein to your anxiety, give in to it completely. Don't analyze your emotions, just experience them. When the allotted time is over, return to your normal activities. If anxiety begins to overcome you during the day, simply write down the thoughts that disturb you on paper, and in the allotted time you can worry.
• Don't dwell on the past. If you have had unpleasant situations in the past that caused inner fear or anxiety, your thoughts may often return to these events. Don't let them. The past has already passed and it is not at all a fact that the negative scenario will repeat itself again. Relax, calm your nerves and live in the moment.
• Get into visualization. As soon as your imagination begins to draw scary pictures of possible events for you, immediately, by an effort of will, switch it to a positive direction. Brightly and in detail imagine the most successful outcome of the situation that worries you. Visualize until you feel that the anxiety has left you or at least significantly decreased. Psychologists and esotericists claim that regular positive visualization can influence life circumstances, turning them in the desired direction.
• Don't plan ahead. Usually, before an important event, people think over their every step, rehearse actions and words. If you are very anxious, then let your actions be spontaneous. Very often they turn out to be much more effective than planned. Trust the situation and act according to the circumstances.
• Don't feed your fears. If you have a tendency to worry too much, try to read or watch news, crime reports and other information on TV as little as possible, which will only exacerbate existing fears and create fertile ground for the emergence of new ones.
• Change your eating habits. Some foods that you eat tend to exacerbate anxiety. This includes tea, coffee and alcohol. Reduce the amount of these foods in your diet or eliminate them altogether. By the way, an excessive passion for sweets also increases anxiety, because with an increase in blood sugar, a person has an unreasonable feeling of anxiety.
• Communicate with people. If you feel that you are beginning to be overwhelmed by anxiety, do not sit alone. Go to a crowded place - cinema, theater, concert or exhibition. Meet your friends more often. Give preference to live communication, but if this is not possible, do not neglect talking on the phone, Skype, correspondence on the Internet.
• Use affirmations, mantras, mudras. In esoteric literature, you can find many effective means to combat negative experiences. One of the most popular are Sytin's moods. You can use ready-made texts or create your own based on them.

Helping a Psychologist to Deal with Anxiety

If you've tried all of the above methods of dealing with anxiety, but have not achieved anything, don't get discouraged. It is better to seek help from a psychologist or psychotherapist.

Often the roots of increased anxiety lie so deep in the subconscious that a person cannot find them on his own. The task of a psychologist is to help a person understand the causes of fear, remove them from the subconscious and teach him to overcome anxiety.

Some people are embarrassed to seek help from a psychologist. Do not do this. After all, you are not shy about a therapist or dentist, and a psychologist is the same specialist, only in the field of mental, not bodily problems. He will help you deal with your fears and give useful recommendations.

If you can't manage your anxiety, ask your therapist to prescribe anti-anxiety medication for you. You can also use folk remedies. Drink decoctions of medicinal herbs that have a sedative effect. This includes mint, lemon balm, valerian root, motherwort, chamomile.

Overcoming fears and anxiety - a step to victory

If you have anxiety or fear, don't be ashamed of it. Many people are afraid of something, but most of them try to overcome and remove their fears and, as a rule, they manage to win. Try it too.

Remember that negative emotions such as anxiety and fear can be turned into a positive direction by making them work for you. Many famous people have achieved success in life precisely because of their fear, which mobilized them, forcing them to work and go to new heights.

Doctors, scientists, athletes, poets, writers, artists and representatives of many other professions were afraid of being unrecognized, they were afraid of defeat and ridicule from other people, and these experiences helped them overcome difficulties and go towards their goal, making every effort to achieve it.

As you can see, anxiety and fear can be turned from enemies into your allies. Work on yourself, and you will definitely cope with your negative experiences.

Yes Yes! Fear is just an emotion that accompanies the instinct of self-preservation and saves us from stupid things. However, a person is such a creature that can turn a simple experience into a real phobia, and for no apparent reason. How to get rid of fears if they do not represent anything serious, but already interfere with life and give rise to self-doubt? There are methods that work, which we will tell you about in this article.

Feelings of fear in people

Each person has his own fears and complexes, and sometimes they are so strong that they subjugate a person to themselves, do not allow him to live a full life, make him suspicious and irritable. After all, if you fight with fear, then you can defeat it and get rid of stupid and unnecessary complexes forever.

Fear is the basis of all complexes, because of it a person can lose his individuality, but even if this does not happen, fears give us a lot of problems and inconvenience.

The feeling of fear makes a person constrained, immerses him in a stressful state, which can adversely affect health. At the same time, fears interfere with a successful career, make a person timid, and force them to abandon their goals. The fear of being abandoned prevents you from starting a family and living a fulfilling life.

The main types of human fears

Fear of death. This is the strongest and most natural fear for a person. So that it does not turn into a phobia, you need to realistically perceive the situation, as well as realistically assess the dangers of emerging events.

Fear of loss. We are often afraid of losing our loved ones, work, some things, and this fear can dictate a model of behavior for us.

Fear of reaching a goal

How to get rid of fears and obsessive thoughts

The main fears that accompany a person in everyday life are the fear of failure, the fear of not being good enough, the fear of rejection, etc. The presence of such emotions in life is an ordinary phenomenon, but it is still necessary to fight it, because fears hinder the rational course of events and prevent the personality from developing and realizing. By overcoming even the fear of failure and the fear of not being good enough on your own, you will already achieve a lot in life.

Many prefer to ignore their unfounded fears, trying to pretend that they do not exist. Therefore, the very first and responsible step is to admit your fears.

Next, write them down. In this way, you materialize your fears and can deal with them. Burn or tear up the paper on which you outlined them, or hang them in a conspicuous place as a reminder of enemies demanding reprisal.

Feel your fears. Recognition was the beginning of the journey, but when we are afraid, we continue to be afraid, and we try to drive away these thoughts. But on the contrary, you need to feel it to the end, so that it is exhausted and becomes a part of us that we can control.

Ask yourself: what could be the worst thing that could happen? And don't be afraid to answer it. Are you afraid of failure at work? What can happen? You will just find a new job. Are you afraid of being rejected by the opposite sex? So what, you meet someone better. Fear of financial ruin? It doesn’t matter either, cut costs, ask friends or relatives for help, earn money again. Either way, you will survive!

Feeling fear, do not give up action. To get rid of fears, continue to do everything necessary to achieve the goal and calmly accept the result of the work done.

Get ready for the fight. Develop a plan of action and practice all sorts of ways that help you overcome your fears and achieve your goal, whether it's an acquaintance, an interview, or a business meeting.

Stay more in the present. All fears, one way or another, are connected with fears of the future: what will happen, how it will look, how it will be transferred, etc. focus on a specific situation, and not on what may happen as a result and achieve what you want.

Keep taking steps. Chase your goals and overcome fears, starting with what you are more confident in. Feel the pleasant feeling of victory and take the next step. Celebrate your accomplishments and reinforce those feelings.

A specialist will help you survive serious shocks, their consequences, depression and various phobias, because in such situations it is difficult to cope on your own. But in any case, the recognition of the presence of fears and the desire to get rid of them is already a huge help to oneself.

In some cases, the causes of fear lie deep in the subconscious, and it is not possible to cope with them on your own. In this case, you should seek the help of a psychologist and with his help overcome the problem.

Don't follow your fear, fight it.

How to get rid of panic attacks and fear

It is unlikely that on our planet you can find at least one person who would not know the feeling of fear. This feeling was given to people by nature, first of all, in order to protect them from dangers. Is it worth asking how to lose the feeling of fear in situations where there is a real danger?

Obviously not. However, the situation changes radically when people begin to experience causeless fear that haunts them for no apparent reason, poisoning their existence and significantly reducing their quality of life. Such fear is not only possible, but must be overcome. But how?

To get rid of fears, first of all, understand that fear is nothing more than a product of our imagination and consciousness, and if it occurs to you for no apparent reason, then most likely it simply does not correspond to the objective surrounding you. reality. And this means that, having studied the nature of fear, you can try to manage it and, in the end, learn how to lose the feeling of fear in a given situation.

Determine the root cause of fear, the factor that causes fear in you, and try to assess how real the threat generated by your imagination is. Most often it turns out that the risk presented is negligible, and all you have to do in such a situation is to constantly remind yourself of this.

If you cannot determine the cause of your fear, then it is hidden somewhere in the depths of your subconscious. Such fears are very often experienced by people who have a pronounced emotionality and violent imagination, who are simply not able to distinguish between fear based on a real threat and fears generated by their imagination.

Some of them are afraid to find out one day that they are buried alive, some cannot overcome the fear of baldness, snakes, spiders, infections, baby dolls and other objects, this list can be continued for a very long time.

If you recognize yourself in this description, then the only way to get rid of fear is to act against it directly, openly. Try to consciously do what you are so afraid of, and very soon you will see that your horror was completely in vain.

If your fear has already managed to transform into a phobia, then you can get rid of it only if you are provided with professional psychological assistance. Experts strongly do not recommend trying to overcome phobias on your own.

A variety of fears, phobias and panic attacks are a real scourge of residents of large cities. Most of us have experienced unexplained bouts of fear and anxiety at least once in our lives. So why does neurosis occur, and how to deal with it?

The answer to the question, what is the reason for the development of neurotic fears, changes over the years: psychological science does not stand still, revealing new factors. The most obvious source of neuroses is psychological trauma. For example, claustrophobia (panic fear of enclosed spaces) can be formed as a result of a person being under a collapse. However, a one-time exposure to an acute stressful situation is far from the most common factor in the development of a neurotic disorder.

Much more often, minor stresses lead to neurosis, imperceptibly undermining the body's strength. Unresolved internal conflicts are considered the main culprit, tirelessly loosening the nervous system.

There are three types of internal conflicts and, accordingly, types of neurosis:

1. hysterical neurosis. It manifests itself in ignoring the objective conditions of reality, inflated claims to others, lack of self-criticism and difficulties in restraining desires. Tantrums tend to unconsciously manipulate others, causing them to feel guilty and self-pity. The psychosomatic manifestations of hysterical neurosis turn out to be an ideal tool to get what you want from loved ones and justify your own selfish behavior.
2. Obsessive-psychasthenic neurosis. It is characterized by a contradiction between needs, desires and moral attitudes. Leads to increased self-control, hyper-cautious behavior (obsessional neurosis and anxiety neurosis).
3. Neurasthenic neurosis. It manifests itself in excessive demands on oneself, a painful desire for success without taking into account the real capabilities of the body and personality. To a certain extent, the frantic rhythm of modern life contributes to the formation of this neurosis.

A person can suffer immediately from several types of intrapersonal conflicts. However, the inability to reconcile existing contradictions does not always end in neurosis. Scientists point to another factor that significantly increases the chances of getting sick - a genetic predisposition.

A more acute reaction to stress is characteristic of asthenics. Their nervous system is highly sensitive and depletes faster. In the absence of negative factors, an asthenic can live his whole life in peace, without ever knowing what a neurosis is. If, however, some other unfavorable circumstances (stress, psychotrauma, intrapersonal conflicts) are added to the innate weakness of the nervous system, then the psyche easily fails.

For neurosis of any type, the following symptoms are characteristic:

• emotional disorder (depressed mood, general pointless anxiety and specific fears);
• sleep disorder (insomnia, nightmares);
• movement disorders (nervous tics, hyperkinesis);
• migraines arising from nervous tension (exam, public speaking, etc.);
• psychogenic skin reactions (neurodermatitis, psoriasis, urticaria);
• disorders of the gastrointestinal tract (diarrhea, constipation, wolfish appetite, anorexia nervosa);
• somatovegetative disorders (sweating, fever attacks, nausea, heart rhythm disturbance syndrome, breathing difficulties, fainting).

Vegetative crises (panic attacks) are also characteristic of VVD. That is, panic attacks develop not only against the background of fears and mental disorders, but can also be the result of hormonal disruptions, organic damage to the central nervous system, infectious diseases, intoxication, physical overexertion and physical inactivity.

Treatment of fears, neuroses, panic attacks

Usually a person, when faced with panic attacks for the first time, turns to cardiologists, neuropathologists. Ultimately, however, the main burden in the treatment of neurosis falls on the shoulders of psychotherapists and psychiatrists. Specialists determine the causes of fears, panic attacks and select the appropriate methods of therapy: medication, physiotherapy, rational psychotherapy, desensitization method, hypnosis, art therapy.

Medical therapy

It is important to note that antidepressants and tranquilizers do not actually treat fears, neuroses, and panic attacks. Their action is calculated only on the oppression of the central nervous system and the stabilization of the autonomic nervous system. If no other action is taken besides taking medication to eliminate neurosis, it is likely that after the drug is discontinued, anxiety, fears and panic attacks will return with renewed vigor.

The use of pharmacological agents can be justified, as they help maintain a person's emotional state in the normal range and stop attacks of panic fear during periods of exacerbation of neurosis. However, pills for fear have many contraindications and side effects, including the formation of chemical and psychological dependence.

How to deal with panic and fear without medication?

It is better to contact specialists who offer help to get rid of fear without medication. The main tasks of the psychotherapy of neuroses are:

• overcoming intrapersonal conflicts;
• the formation of healthy self-esteem;
• establishing adequate requirements for oneself and the outside world;
• training in self-regulation skills for panic attacks.

One of the most effective methods for correcting intrapersonal conflicts is the cognitive approach. From the point of view of cognitive psychologists, internal contradictions are based on poorly consistent ideas about the world. The inability to give preference to not one of the available options for solving the problem, makes a person in constant stress.

For example, a woman looks after her elderly father, spends all her free time on this, and therefore cannot arrange her personal life. Despite the fact that the father can be placed in a specialized institution or sent to live with other relatives for a while, the woman does not dare to do this. She is hindered by the installation that grateful children do not do this. She may also begin to blame herself for recurring feelings of irritation towards her father. Negative feelings are forced out of consciousness, but continue to have a negative effect on the body. Psychosomatic disorders develop, including panic attacks.

The cure for neurosis and the accompanying panic attacks is to change one of the poorly aligned elements in the mind: the desire to immediately arrange a personal life or the understanding of filial duty. Any belief can be changed if it is questioned. In this example, the fear of being a bad daughter can be dispelled by a frank conversation with the father. After all, it may be that he would gladly agree to live in a boarding house for the elderly in order to be able to communicate with peers.

Dealing with cognitive distortions

So, the key role in the development of panic fears, phobias, neuroses is played not by the life circumstances themselves, but by our attitude towards them. For example, it is not the need to speak in public that causes fear and panic, but our thoughts and expectations associated with public speaking.

It is far from always easy to understand why we have certain negative associative connections that produce fears and panic. Psychologists believe that most psychological problems, neuroses and phobias are generated by basic negative beliefs:

• the thought "I'm not okay" and its derivatives;
• negative attitude "Others are not okay";
• the panicked thought "The world is not okay."

These beliefs are usually acquired in childhood. They remain in our unconscious, undermine our sense of well-being and force us to constantly be in a mode of self-defense (anxiety neurosis) or increased self-control (obsessional neurosis). For example, the conviction of a person that something is wrong with him, that he is bad, makes him feel because of many of his desires and natural manifestations of personality.

Some cultural prejudices also influence the development of neuroses and fears. As the main psychologists distinguish the installation of "should":

• men do not cry;
• the girl should behave modestly;
• man must work hard;
• I have to be first in everything;
• A woman must start a family before the age of 30.

Without exposing such social stereotypes to criticism, a person drives his personality into too narrow a framework. Every time he deviates from the rigid rules “the right way”, he will inevitably feel fear and panic. Therefore, it is useful to occasionally revise your beliefs.

Get a notebook to work with thoughts that cause fears and panic attacks. On the first page write what you are afraid of. Whatever the subject of your fear, it is always associated with an undesirable situation for you. For example, you are haunted by the same panicky fear of public speaking. You describe in detail what terrible things can happen on stage: you can trip on the stage, forget the lyrics, say something stupid. You will be reacted badly, booed, the boss will be displeased. This is all that you do not want, what you dream of avoiding.

Then turn the page and describe what you want. No, you don't want to ever speak in public. In fact, you dream of being treated well, that the employer respects you and considers you a competent employee. As you list your desires, various “buts” will inevitably begin to emerge - these are the thoughts that need to be changed.

"I want to be treated with respect, but if I don't perform well, I will give people a reason to ridicule."

Destructive beliefs that cause a panic fear reaction:

1. Someone else's failure is sure to cause ridicule.
2. People only do what they are looking for a reason to gloat.
3. The impression of a person is created by one single act.
4. To be loved, you must always be on top.

Already at this stage of working with fear, many are relieved when they notice the absurdity of such judgments. But you can go further and play the game: "What if ..?".

1. Positive thought: “What if there are people in the hall who also know the fear of public speaking?”
2. Positive thought: “What if my failure is sympathized with?”.
3. Positive thought: “What if I am valued at work and for other qualities, and not just for my ability to oratory?”.
4. Fear-reducing thought: “What if I was asked to speak because other employees are less trusted?”
5. A hopeful thought: “What if I do well?”

Notice the thoughts that help you ease your panic fear and feel better. They need to be accepted as an axiom, turned into your new beliefs. The search for physical confirmation of the chosen thought will help to gently change the settings. Our psyche is arranged in such a way that we notice only those phenomena, the probability of which we admit. Give your brain the task of finding evidence for a new idea, and it will handle it.

For more information on how to get rid of panic and fear using hypnosis, you can learn from the video:

How to get rid of obsessive thoughts and fears?

To eliminate intrusive and fear-producing thoughts, a method of behavioral psychotherapy called “thought stopping” is used. It is easier to perform thought stop if the problem situation is first created only in the imagination. By imagining yourself in an environment where anxious thoughts and panic usually arise, you need to train yourself to switch to positive or neutral thoughts.

In the second step, set reminders on your phone at relatively short intervals. Focus on the thought that generates fear and panic, and at the moment the alarm goes off, say out loud “Stop!” and try to focus on the positive.

At the last stage, the words "Stop!" spoken only to themselves. Visualization helps in mastering the method of stopping thoughts. For example, you need to imagine an obsessive thought in the form of a ball flying into the sky.

You can also get rid of disturbing thoughts and obsessive fears with the help of meditation. You need to find a quiet place where no one will interfere, sit back, close your eyes and focus on your breathing. Every time you realize that you are thinking about something, you need to gently switch your attention to inhalation-exhalation. Meditate for about 15-20 minutes daily for a month, and you will notice how much easier it will be for you to control your emotional state.

Panic attacks and fear: how to get rid of?

The following methods will help normalize the emotional and physical state at the time of a panic attack.

1. grounding method. In time, direct all your strength to the following task: find the five objects that you see around you; four things you can touch. Find three objects that can make sounds and two that can be smelled. Finally, choose one item to taste. Completing the task will occupy your thoughts and the panic will recede.
2. Breath control. During a panic attack, breathing problems can occur, leading to hyperventilation and fainting. Therefore, during a panic attack, it is important to breathe consciously. First, try holding your breath. This will help you deal with feeling like you are suffocating. Breathe from the diaphragm: place your hand on your stomach and watch it rise as you inhale. Inhale deeply for four counts, hold for a couple of seconds and exhale just as slowly.
3. Relieve muscle tension. As you inhale, clench your hands into fists, tighten your muscles, imagining that you are starting a fight, and relax as you exhale.
4. If you find yourself literally shaking with fear during a panic attack, don't try to hold back. This means that the tension has already reached its peak, adrenaline has entered the bloodstream, and you need to energetically discharge. In such cases, it is better to start moving actively: walk at a fast pace, run, knock on the pillow with your fists, shout.
5. visualization technique. As you feel a wave of fear and panic roll in, close your eyes and imagine a place where you feel safe and happy. It could be your home, a beautiful area, or the arms of a loved one. You can imagine your psychotherapist next to you and “listen” to what he advises you to do in order to overcome panic fear.
6. Playlist in case of panic. It is believed that with a panic attack, musical compositions with a measured tempo that correspond to the heart rate in a calm state of the body (no more than 60 beats per minute) help best of all. But you can try turning on a more rhythmic melody if you associate it with pleasant thoughts. And it is best to listen to music during a panic attack, under which you are accustomed to meditate or do yoga. The formed conditioned reflex will work, and your body will automatically relax.
7. Help a friend. Anticipating another panic attack, call someone close and ask them to distract you with conversations. If a loved one suddenly turned out to be unavailable, it's okay - make a call to the trust service. The emergency operator knows what to do during a panic attack and will help you deal with a panic attack.

Fighting a panic attack at the time of the onset of an attack of fear is already, frankly, too late. If you keep your body in a state of chronic stress, it is foolish to hope that an exacerbation of neurosis will bypass you.

Start preventive measures as soon as you open your eyes in the morning after sleep. No defeatist thoughts and nervous fees for work. Stretch sweetly and lie in bed for another five minutes. Promise yourself that wherever you go today and whatever you do, you will give your full attention to the things that lift your spirits.

Think not about a neighbor who for some reason did not greet you when you left the entrance, but about a beautiful maple growing in your yard. Focus not on the button you forgot to sew on your coat, but on how warm and cozy it is. If you wish, you can find positive moments in any phenomenon or person. Deliberately looking for the little things that make you happy will change your day beyond recognition. Life without anxiety, without drama out of habit may even seem even bland, boring.

Did something throw you off track? Postpone the tantrum until the evening. Just tell yourself that you will take full responsibility for diving into the abyss of fear, panic and despair tonight at 17:50 Moscow time, but in the meantime, get on with more important things. Keep the promise and try to panic yourself at the scheduled time. Complain about fate, wring your hands theatrically, try to cry.

When you're done, do some physical work like cleaning the house or going for a run. Physical activity helps the body get rid of the remnants of emotional stress, train blood vessels and fight vegetovascular dystonia, a frequent companion of panic attacks.

To cope with panic attacks, massage helps to eliminate clamps in the muscles. It is especially useful to knead the shoulders, head, neck and collar area. Massage in this area improves cerebral circulation, eliminates headaches, relieves fatigue.

Avoid stimulants (alcohol, caffeine, nicotine). There is a misconception that smoking calms the nerves, and alcohol helps to cope with anxiety and panic fear, but just the opposite is true. Such substances only loosen the nervous system, have a destructive effect on blood vessels and increase the chances of panic attacks.

Get ready for bed properly. If due to neurosis, instead of watching a movie with a rich plot at night, it is better to take a walk in the fresh air or take a relaxing bath. If you suffer from nighttime panic attacks, try preventing fear and panic attacks with meditation for healthy deep sleep:

The difficulty in achieving success is due to a number of reasons. Someone does not believe in himself, and does not know how to gain confidence in their own strength. Some do not make enough effort, and they do not have enough perseverance, others do not even know when they lie on the stove how to overcome your laziness. There are many reasons that prevent us from achieving our goals. Today we will touch upon a problem concerning the majority, if not everyone. And this problem is phobias, fears.

Not always people experiencing obsessive fear, unable to succeed, are exemplified by the stories of many famous people. But it is worth knowing that the degree of fear is different. Sometimes it can take a lot of energy and strength, and sometimes lead to a mental disorder. Fears are different, in one of the previous articles the topic was already discussed - fear and fear of success. In this article, we will leave the specifics, look at the problem in general.

Man is born fearless. A small child is not afraid to touch fire, stumble, fall, etc. All these fears come later. Along with useful fears, useless ones are often acquired. When they become too strong, they are called phobias.

Phobia(from other Greek phobos - fear) - a strong and unfounded fear of something. This is a pronounced obsessive, panic fear. Almost everyone is prone to having obsessive fears. There are many types of phobias. There is even such a species as "phobophobia" - the fear of acquiring some kind of phobia. I decided to consider the main, most common fears and at the end give general recommendations on how howget rid of phobias.

The most common phobias

1. Sociophobia (from Latin socius - common, joint + other Greek phobos - fear) - obsessive fear - fear of performing any public actions. Social phobia affects up to 13% of people in different periods of life. In most cases, social phobia begins during school years, when a child (or teenager) is faced with many stressful situations - speaking, communicating with the opposite sex, etc. Social phobia is often accompanied low self-esteem and complete absence communication skills. Social phobia is a whole group of phobic phenomena. It includes such phobias as:
2. Acrophobia (from Greek acro - peak + phobos - fear) - an obsessive fear of heights, high places (balconies, roofs, towers, etc.). A synonym is hypsophobia (Greek hypsos height + phobos - fear). People suffering from acrophobia may experience panic attacks in a high place and are afraid to descend on their own. Scientists have proven that the fear of heights is a kind of instinct. The main symptoms of acrophobia are nausea and dizziness. Alla Pugacheva is terrified of heights.
3. Verminophobia (lat. vermis - worm + phobos - fear) - obsessive fear - fear of infection with some disease, microorganisms, bacteria and microbes, worms, insects. Mayakovsky was a well-known bearer of this phobia. He tried to touch doorknobs only with a handkerchief ... His father once died of blood poisoning. Scarlett Johansson prefers to clean her hotel room long before her maid arrives.
4. Zoophobia (from Greek zoo - animal + phobos - fear) - obsessive fear- Fear of animals, often of a certain type. The cause of zoophobia, like many other phobias, is often an accident. For example, a child may have been bitten or frightened by a large dog. It can also be taken over from another person. For example, a child sees his mother scream at the sight of a mouse and begins to associate the mouse with danger. There are a large number of varieties of zoophobia, here are just a few of them:
5. Claustrophobia (from Latin claustrum - closed + phobos - fear) - obsessive fear - fear of enclosed spaces, fear of enclosed spaces, confined spaces, fear of elevators ... The most common type of phobia in the world. According to statistics, 6-7% suffer from claustrophobia. This fear is accompanied by palpitations, chest pain, trembling, sweating, and dizziness; a person may even think that he has a stroke. Michelle Pfeiffer and Uma Thurman are afraid of closed spaces. Thurman had to fight this fear for the scene in "Kill Bill vol. 2" where her character is buried alive in a coffin.
6. Xenophobia (from the Greek kseno - alien + phobos - fear) - intolerance towards someone or something alien, unfamiliar, unusual. In modern society, xenophobia extends to a very wide range of objects, according to which the following types of xenophobia are distinguished:
7. Nyctophobia (from the Greek nyktos - night + phobos - fear) - obsessive fear - fear of darkness, unlit rooms. Synonym - achluophobia, scotophobia (from Greek Skotos - darkness + phobos - fear) - pathological fear of night or darkness. It is common in children and very rare in adults. The fear of the dark still haunts Jennifer Lopez and Keanu Reeves. Anna Semenovich falls asleep only with light and cannot bear the darkness. “My main phobia is the fear of the dark. True, she did not appear in childhood, as most people do. I just now began to notice that I feel uncomfortable when it’s too dark around, ”says the singer.
8. Pteromerhanophobia is the fear of flying. Fear of flying has been studied for about 25 years, major airlines, airports and universities are joining forces in the fight against aerophobia. For 20% of people, flying on an airplane is associated with tremendous stress. Whoopi Goldberg, Charlize Theron, Ben Affleck, Cher and Colin Farrell, Billy Bob Thornton and many other famous people suffer from fear of air travel.
9. Thanatophobia (from the Greek thanatos - death + phobos - fear) - obsessive fear - fear of sudden sudden death. Own fear of death can manifest itself in strong anxiety and anxiety for loved ones. Not being a synonym, next in meaning is such a disease as:
   • Necrophobia (from the Greek nekros - dead + phobos - fear) - an obsessive fear of corpses, funeral accessories and processions. Vampire Slayer Sarah Michelle Gellar hates cemeteries. When filming the television series, the producers even had to create an artificial cemetery.
   • Tapephobia (Greek taphe - funeral + phobos - fear) - obsessive fear - fear of being buried alive. Edgar Poe and Gogol were most afraid of being buried alive.
10. Eremophobia (from the Greek eremos - desert + phobos - fear) - obsessive fear - fear of deserted places or loneliness. Synonym - monophobia (eng. Dictionary of medical terms: Monophobia - fear of being left alone), autophobia, anuptaphobia, isolophobia (French isolement loneliness), eremiphobia. A lot of people suffer from this type of phobia, especially in the initial stage. Experts are inclined to believe that in childhood, such people experienced a psychological disorder (for example, as a result of weaning from their parents). At the same time, according to the SuperJob.ru Research Center, 51% of Russians think about loneliness and are afraid of it. At the same time, 17% are “unambiguously afraid”, and 34% – “rather yes”.

Experts estimate that more than 10 million people suffer from phobias, but the fear of some to admit the existence of this problem makes it difficult to figure out the exact number. Professor Robert Edelmann, who studies human phobias at the British National Phobia Society, says: "It would be strange if everyone did not have some kind of phobia, but there is a more limited circle of people who suffer from disturbing clinical cases of phobias."

How to get rid of a phobia

You can get rid of phobias, and in some cases even on your own, it is only important to correctly determine what exactly to get rid of. The recommendations will be of a general nature, because each specific fear has its own reasons.

Do not focus on negative emotions. To do this, you need to cover them with pleasant memories or activities that give pleasure, to be realized in those areas that you do best. Everyone, even the most timid little man, always has a field of confidence - that space, that time, those circumstances and conditions, that business, that person - with whom, where and when everything works out, everything is easy and nothing is scary. There is no need to achieve complete calm in any situation, to wait for fear to evaporate, for stiffness and excitement to disappear. Excitement, fighting excitement is just necessary for activity.

The fight is not with fear, but with its intensity. The more a person struggles to get rid of these obsessive thoughts, the more they take possession of him. Feeling fear is inherent in every person without exception. Fear is the oldest defensive response of all living beings to danger or its possibility. Paradoxically, the best way to truly get rid of fear is to admit that you are afraid and learn to live with this thought. Therefore, you need to acknowledge your fear and even immerse yourself in it, allow yourself to be afraid. And soon you will notice that its intensity gradually decreases.

Go in for sports. Physical activity and exercise burn off excess adrenaline. Hidden bodily disturbances, as well as insufficient fullness of life, often announce themselves with failures and discords precisely at the mental level.

Accept yourself for who you are. Every person has all the good and all the bad, every quality imaginable. Recognize yourself as a single soul - changing, developing and infinitely different in its manifestations. The fear of oneself and one's manifestations was imposed in childhood by accepting only one's "bright" image. And this is just a truncated image of reality.

Surely there will be people who will consider that the best remedy for the emergence of obsessive fears is to never be afraid of anything at all. And they will be wrong: if only because, firstly, the absence of any anxieties and fears at all is just a sign of a psychiatric disorder. And secondly, of course, a phobia is not the most pleasant phenomenon, but it is probably better to experience fear “from scratch” than to lose your life as a result of reckless prowess or stupid recklessness.

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Aristotle

The feeling of fear is familiar to all of us. It is characteristic of every normal person. And this, I must say, is a very useful feeling if a person knows how to control it. But when fear begins to control a person, then his life turns into a continuous torment, because this unpleasant emotion creates severe discomfort for him and limits his possibilities. Therefore, many people want to get rid of fear in order to live a full life and enjoy it, as well as in order to realize their potential, which often remains unfulfilled in many people due to fear. In this article, friends, I will tell you about how to get rid of fear, or rather, from those negative feelings that it causes in us. I will help you transform your fear from your enemy into a friend and ally.

But before I tell you about how you can deal with your fear so that you can take control of it and begin to benefit from it, I would like to explain to you what the meaning of fear is and how it works. to smoothly lead you to the right thoughts. After all, we understand that each feeling and emotion has its own purpose, which must be taken into account when working with them. Fear is a manifestation of the instinct of self-preservation, the task of which is to keep our lives safe and sound. Useful, you see, instinct, but, unfortunately, it does not always help us, because with its help we are too straightforward, and one might even say, we perceive the surrounding reality in a primitive way. Therefore, to this instinct, as, indeed, to any other, it is necessary to connect the mind in order to control it. Reason and instincts should work in tandem, then they will be of great benefit to a person. But the work of instinct without reason, alas, is not always useful and appropriate. Sometimes this work is only to our detriment. But, the essence remains the same - we need instincts for life, they generally move us, without them we could not live. Therefore, it will be better if they do not work quite correctly than not work at all. And fear, in any case, is useful, even if it is not quite appropriate than its complete absence. But we need to understand how it works, then we can tame it. For that, let's see what the meaning of fear is.

What do you think, friends, what does fear need from you? I'll tell you what he needs - he needs your attention. This is the first thing he needs. Then, your fear needs - the study and assessment by you of those threats that it, guided by the wisdom of evolution, informs you about. Attention, analysis, evaluation - this is what your fear requires of you. But not only. The most important thing that he needs from you in the end is your decision and actions to implement it, thanks to which you will be able to neutralize the threat to your security, if it is relevant. Your fear wants you to take action based on its threat signals, it needs your reaction, either primitive, in the form of running or wanting to fight, or more reasonable, taking into account all the subtleties of this or that situation in which you find yourself. But in any case, there must be a reaction. Otherwise, the signals in the form of emotions of fear will not stop. Agree, this is a very reasonable manifestation of nature - simple in its idea, but effective in its impact on a person. If not for fear, we would have died out long ago. And thanks to him, we are careful and avoid many dangers and threats to life. Fear makes us value our lives.

And now I will ask you a very interesting and very important question, dear readers, taking into account the above - are you doing all the actions that your fear requires of you? Probably, I will not be mistaken if I assume that you do not always do them, and not all of them. I'm right? That is why fear is a problem for you. It's natural for us, believe me. Many do not know how to listen to their fear and even more so to communicate with it, and I often do not do this either, because there is no time. But, you know what, we need to do this - we need to listen to our fear, we need to hear it, we need to understand it and we need to respond to it. We need to be able to negotiate with our fear, otherwise it will not leave us alone. He will do his job until we take care of him, until we listen to him and take the actions he needs. Fear is responsible for our lives, and this is a very responsible job, which is why it is so strong. People, of course, can deceive nature by ignoring their fear through various methods, for example, through suggestions or through other specially evoked emotions. But why should we do this, why deceive nature, why deceive fear? In doing so, we deceive ourselves. We must understand that a person is afraid of everything that in one way or another threatens his life, which does not allow him to satisfy his natural needs. People are afraid of death, disease, hunger, poverty, loneliness, rejection by other people, they are afraid of missing something, not being able to catch something, and similar things. People have many fears, and if you think about each of them, it turns out that most of these fears are quite justified. For example, is it possible to ignore the fear of everything that threatens our lives? I think it's impossible. We must value our life. And there are many things that threaten our life with you in this world, and it is not always easy for us to satisfy our needs. And we must do this, because nature requires it from us. Therefore, fears will accompany us constantly, throughout life, in one form or another. We should give them a simple, understandable and pleasant look for us - we need to learn from our fears of vigilance and caution. But we do not need panic and passivity, so we need to modify the fear that generates them.

How can you deal with fear? The dialogue with fear must be built as follows - he speaks, and you answer, or rather, act. But you must act wisely. Sometimes, however, there is no time to think - you must either run away or take other actions in response to fear. But often there is time to think and understand what is happening, so you need to think first, and only then act. What does fear tell you? What he must say is that he sees some kind of threat, which, judging by the multimillion-dollar experience of evolution, as well as your own life experience, threatens your life and your interests. How can he tell you this? Naturally, not in words. With all due respect to a reasonable person, people do not understand words well, and often they do not understand them at all, no matter how hard you try to explain something to them, such is a person. But in the language of life circumstances, through discomfort, through pain, suffering - it is very easy to communicate with a person. Thanks to this, a person, at least, begins to turn his attention to the one who comes into contact with him in this way. And when fear wants to get through to the mind of a rational person, it gives him discomfort in the form of mental and sometimes physical pain, he makes him suffer, makes him suffer, trying in this way to explain to the person the importance of his message. Fear points out to a person certain probabilities that can harm him and the importance of certain causal relationships that a person needs to take into account. Therefore, you need to find out how relevant the threat that fear signals is and, if it is relevant, find an adequate response to it. Fear always has a reason, the only question is how serious it is. And if it is serious, you need to draw the right conclusions. For example, at night on the street - you were attacked and robbed or beaten, what conclusion can be drawn from this? The conclusion is simple - walking the streets at night is unsafe, and generally undesirable, since a large number of crimes are committed at this time of day. How many people in such situations draw similar conclusions and learn the lesson presented to them by life? You yourself perfectly understand that not many, despite the power of the human intellect. There is nothing to say about someone else's experience, even fewer people learn from it. What, then, should fear do to protect a person from such threats? To create discomfort for him, which will cause terrible inconvenience to a person when he again tries to step on the same rake. The language of fear is very simple - it prevents us from living calmly when it sees that we are in real or potential danger. And until we deal with this danger, fear will not leave us alone.

To better understand the meaning of the work of fear, put yourself in the place of the one who created the person, endowing him with different feelings, including the feeling of fear. Think about how you would solve the problem of teaching a person the ability to learn, at least from your own mistakes? How would you solve the problem of human security in order to protect him from various threats, both known to him and potential? Think about it, and you will understand that fear is not a problem, but a real boon for a person. The problem is more the fear of the fear than the event that causes it. After all, what is a person afraid of? What he does not understand, what really threatens his life and his interests, and what he invents and imagines for himself. Therefore, in order not to feel fear, you just need to understand the incomprehensible, protect yourself from a real threat, learn to defend your interests in order to satisfy your natural needs and deal with your thoughts so as not to be afraid of what you do not need to be afraid of. It's so simple. But this is just in words, but in reality, in order to cope with fear, you need to be able to do a lot of things correctly. Most importantly, you need to be able to find the cause of fear in order to respond to it correctly. And this is analysis, reflections, assumptions, comparisons, evaluation, search and even inventing what is not, in order to understand what can be. Is anyone ready to do this kind of work? Does everyone have time for it? In fact of the matter.

Thus, fear, as an innate quality, as a basic emotion, expects from us the correct, convincing response to its signals. And now let's ask you another question, imagining ourselves in the place of the creator of this useful emotion - what actions of a person can convince us that he hears and understands us, that he is ready to take into account our signals and take the actions we need to protect myself? Think, being in the place of fear - what would you expect from a person? First of all, of course, a person needs to understand the essence of the threat that we signal to him through fear and develop an action plan to neutralize it, and then begin to implement this plan. Only in this case will he convince us - his fear - that he hears and understands us. A person can also avoid the threat - moving away from it as much as possible, this will also require appropriate actions from him. Simply put, at the sight of a threat, a person needs to make a decision - to run or fight. A simple and clear rule. In some cases, you can still adjust to the threat so that it ceases to pose a danger to a person, you can join it to become part of it, you can even use it for your own purposes, using various methods. But for this you already need to be a more flexible, smarter, more literate person. Or, you can simply ignore the threat, using autosuggestion and thus muffle your fear. In general, there are different options for responding to a threat and all sorts of problems, because of which a person feels fear. But until a person finds the right solution that allows him to decide on the real or imaginary threat because of which he feels fear, we, being in the place of this fear, will not leave him alone. That is why so often fear is so strong and so long. People just don't work on it, so they have to test it.

And now let's put ourselves in the place of a person who wants to get rid of fear and ask ourselves the question - why do we, why, friends, do you need to get rid of it? What exactly is stopping you? And does it interfere? Maybe everything is quite the opposite, maybe fear is trying to help you, suggest you a safer solution to a particular problem, or, in any case, asks you to think about it? It all depends on what causes fear in you. You need to study the nature of your fear in order to understand whether it is good or bad for you. Understand that there is no problem with fear - there is a problem with a person's misunderstanding of himself, with his misunderstanding of life and the world in which he lives. This misunderstanding itself is already a cause for fear. Thunder rumbles - it's heaven falling to earth - scary. There was a solar eclipse - the gods are angry, too scary. Not knowing how to solve a problem, how to face a threat, how to get what you need, how not to lose what you have, all this also breeds fear. A person sometimes cannot even really explain what and why he is afraid, he just feels the fear that fetters him and does not allow him to live in peace - this, friends, is the fear of fear. Fear itself is just one of the warning lights that warns us of danger - this is information that needs to be accepted and understood, that needs to be studied in order to understand. We can ignore all sorts of potential dangers, of which there are a great many, so as not to go crazy with fear, being afraid of everything that theoretically could threaten us, but not responding to the threat that fear is trying to notify us about is fraught with extremely negative consequences. So the instinct of self-preservation should be taken very seriously, it is a very important instinct. After all, it is he who drives us. Only some people are guided by its higher manifestations, while others are guided by its lower ones, this is the whole difference. You do not need to be brave to deal with your fear, you need to be smart in order to understand its nature and negotiate with it, that is, to respond competently to it so that it does not cause you discomfort.

Work with fear always begins with the study of its causes with a view to their subsequent awareness. Often people experience unreasonable fear, seeing a threat to themselves in what it really is not. Man is a suggestible creature, so you can frighten him, you can instill fear in him, you can make him be afraid of something that does not exist, for example, some devils. And since it is possible to instill fear in a person, then it is possible to instill in him the thought of the absurdity of his fear, or of the usefulness of his fear, or of its meaninglessness. There are also threats that, although real, are so unlikely that they simply do not deserve too much attention from our side. For example, if I tell you that a meteorite can fall on Earth and destroy us all, should you be afraid of this? Of course, you can experience fear from such information, imagining the consequences of a meteorite fall, which you can talk about so beautifully that such a story will make a very strong impression on you and you will really get scared. But this fear is meaningless, because you are unlikely to be able to protect yourself from such a threat, so you don’t need to focus on it - you need to switch to something more important. Therefore, it is better to ignore this and other similar fears, based on unlikely threats, by deliberately depriving them of our attention, than to react to them. This can be done in several ways, one of which, in the most difficult cases, is to carefully switch a person's attention from one fear to another - more relevant and correctable.

When people who want to get rid of fear turn to me for help, I very carefully study and analyze the reasons that cause them fear, discuss them with them, and when it is relevant, I help people find ways to get rid of the problems that cause them fear. and threats. In some cases, I simply instill in them the meaninglessness of their fears, when this is true, and switch their attention to something more pleasant and interesting, and if this does not help, then I switch their attention to other types of threats that generate in them new fears, which in turn replace, do not complement, but rather replace old fears, and which, most importantly, are subject to healing. Thanks to this work, I often manage to save people from very strong fears with which they live for years, and sometimes all their lives. To you, friends, for self-healing, to get rid of your fears, you need to start listening to them, study them, analyze them, and then look for a suitable way to respond to the threats that cause them. You must prove to your fear that you have taken the necessary measures to protect yourself from the threats it tells you about. Or, if the threat is irrelevant, you need to calm your emotions through logical reasoning so that the information that comes to you from your fear in the form of strong negative emotions that cause you discomfort moves from the subconscious level to the conscious level. And when everything is clear to you - what kind of fear you are experiencing, why you are experiencing it, what you can do with it - you will first lose the fear of fear, and then the main fear. And to ignore your fear by awakening other emotions in yourself - replacing the emotions of fear, I do not recommend you, although I know that many people practice just this method of getting rid of fear. I stand for a dialogue with nature, with instincts, with feelings and emotions, and not for opposing them.

So that you can better understand the work of fear and how you should properly respond to it, let's give you another interesting analogy. Imagine yourself as a king in some fortress, and imagine that your scout comes to you and tells you that he has noticed an enemy army that, with a high degree of probability, wants to attack your fortress. What are you going to do? Being a wise king, you will firstly thank your scout for a good job, and then you will begin to take measures to protect your fortress from the enemy, in order to at least play it safe, and as a maximum, prepare for a real battle. So, the scout is your fear, and the king is your mind. When you listen to those who warn you of a threat, even if it is not obvious, you act wisely, but when you ignore such warnings and even more so try to get rid of those who persistently warn you of danger so as not to feel discomfort and do nothing, but continue to live the same life, staying in your comfort zone, then you ... And you know what, friends - decide for yourself who such a person can be. In any case, if you are afraid, then there are two reasons for this - this is your lack of understanding of how to counter some kind of threat, or your lack of understanding of the reasons for your fear, when you yourself do not know what and why you are afraid.

I can put it even more simply by talking about the role fear plays in our lives. Man is a machine whose efficiency, as well as its service life, depends on how well all its systems work. Fear is the security system of this car, but the mind is, friends, the passenger of the car is you. If you want to control your car, be able to process information coming to you from its various systems [sense organs], otherwise, the car will be controlled by itself, through external stimuli. Or rather, it will be controlled by external circumstances and other people. Whether your fear is relevant or not relevant in a given situation is up to you to decide. But, it is up to you to decide this, on the basis of reasonable conclusions made with the help of your reflections and reasoning, and not rely only on natural instincts that cause you certain feelings. If your fear tells you that height is a danger to you, because you can fall and die, then you, in turn, in order to get rid of this fear, must provide certain evidence that this situation, dangerous from the point of view of your instincts, is under your control that despite the obvious danger, you are able to protect yourself, able to save yourself from falling. You must explain this to yourself, and then your fear will understand it. Otherwise, a completely reasonable question will arise for you - why, for what reason are you putting your life in danger? For sensations? For some dubious purpose? But do you really need these sensations, or, perhaps, it is better to experience other, less acute, but more reasonable sensations? Or, how much is your goal worth the sacrifices that you are willing to make to achieve it? You should be asking these questions in order to have a constructive dialogue with your fear.

To study, analyze, understand your fear is not so difficult, with a serious approach to this task. Anyone can handle it. But this takes time, and most of us just do not have enough of it. You can delegate this work to specialists to save your time and avoid unnecessary mistakes. But do not forget that you yourself are also able to cope with your fear, I tell you this for sure. Believe in yourself, in your abilities, in your strengths, and take the time to study your fears, as well as to find solutions to counter the threats that your fears signal to you, and then you will get rid of any, even very strong fear, as from a negative emotion that gives you great discomfort, and you will gain a reliable ally and wise adviser in his person.