home Audience 5 How to relieve anxiety and fear using folk remedies? The difference between anxiety and fear. Treatment of anxiety disorders in children

How to relieve anxiety and fear using folk remedies? The difference between anxiety and fear. Treatment of anxiety disorders in children

Our life is full of stressful conditions, the cause of which can be anything: from the simplest misunderstanding, life troubles to serious tragedies and traumatic events and situations. In this article we will look at some exercises, trainings, methods and techniques for quickly relieving anxiety, emotional stress and tension, including yoga meditation.

We will watch online videos with relaxing music. Remember the most important thing: effective removal psychological stress is possible as a result of analyzing the causes of its occurrence and their elimination. It also happens that it is not always possible to eliminate the causes! Then at least just practice the training exercises, use the tips and recommendations presented here.

Exercises to relieve psychological trauma and stress

How to relieve stress?

Trainings, methods and games to relieve tension and stress

Method one

Accept comfortable position body and close your eyes. Now, imagine a sandy desert and a bright, blinding sun at its zenith. A camel caravan moves slowly through the desert. The animals are hung with goods and baskets, but they walk smoothly along the sandy surface and hills, slowly swaying from side to side. The movements of camels are smooth and lazy. Their jaws move slowly - they are constantly chewing something. Watching the caravan, you spontaneously calm down, the rhythm of your breathing becomes even, a feeling of warmth and peace fills your entire body - from the top of your head to the tips of your toes.

Method two

In order to increase resistance to stress, achieve peace, relaxation, and get rid of anxiety and excitement when communicating with strangers, you can use the comparison training method.

First, relax in a comfortable position. Second, think about the problem and ask yourself: “Is this problem very serious or not?” Try to compare it with global catastrophes, minimize it. This method of coping with stress is very similar to exercise 10 “Globalization” described above.

Method three

In the fight against stress, the method of visualization techniques is effective, which will give you the ability to relax, strengthen the body, increase endurance to stress factors and replenish energy resources.

Technique. Imagine a bright beam of light that comes from the head area. Every second the beam grows and falls lower - illuminating the chest, arms, stomach and legs with a pleasant warm light. Feel the spreading warmth in the smallest details. Light energizes you, relieves anxiety and worry.

If your child is stressed, what should you do?

There are special stress-relieving games for children. They are stress-relieving techniques developed by psychologists that can strengthen a child’s nervous system after emotional shock or remove internal tension.

Games for children are different, their use depends on the tasks.

To relieve tension on the face, games like “making faces” or “acting games” are suitable. We just make faces with the child, make masks with our hands: smile, surprise, puff out or suck in our cheeks and lips.

There are many different methods of meditation, not only in yoga, but also in practical activities modern psychologists. Meditation and other calming and relaxation techniques to relieve emotional stress are widely used in training work both foreign and domestic psychologists working in schools government institutions, organizations and enterprises.

Many people in stressful situations run to the pharmacy to buy “something for their nerves.” But you should not immediately resort to pharmacological drugs and medications, moreover, without a doctor’s prescription. If you learn to control your emotional condition through relaxation and other techniques, you can easily overcome stress and will be independent from anyone.

Meditation is an excellent method for relaxation.

Meditation is one of the oldest practices, practiced to calm the mind, expand consciousness and perception, it helps to disconnect from traumatic experiences. It is better to meditate in solitude, but as your skill grows, you can immerse yourself in a state of meditation even in crowded places, while adequately responding to your surroundings with complete self-control and mastery of the situation.

Example of a simple meditation

To calm down and achieve deep relaxation (relaxation), sit on a chair or, if possible, in the lotus position. Immerse yourself in a state of complete peace. Breathe slowly and deeply. You can count your breaths for several minutes, repeat a mantra (for example, om namo bhagavate), use the material in an article dedicated to this, or at home.

Conduct such therapeutic psychotherapeutic meditation sessions daily and with this method you will definitely improve your psycho-emotional state.

All of the above exercises, techniques, methods, methods, trainings for stress relief give the answer to two important issues: “What to do when stressed and how to relieve it?”, “How to relieve psycho-emotional nervous tension and strengthen the central nervous system without harm or damage to health?

In human life, the role of stress is important. Protect yourself and your children from stressful situations impossible. Therefore, all we have to do is choose the appropriate method and use it.

Remember that medications and bad habits(smoking and alcohol abuse) will not help get rid of internal tension, anxiety, anxiety, or survive severe stress. They will aggravate the consequences, erasing the symptoms and causing addiction to psychoactive substances.

When there is no reason to worry, you enjoy life. But do not forget that prevention and readiness to survive stressful influences best friend! It's easier to prevent than to treat. Take care of your mental, emotional and physical health, pay attention to the psychological and emotional state of your children, play with them more often funny Games and arrange useful trainings.

Video on the topic

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Thank you

Anxiety disorders and panic: causes of their occurrence, signs and symptoms, diagnosis and therapy

Under anxiety disorders imply conditions accompanied by excessive excitability nervous system, as well as a strong unreasonable feeling of anxiety and signs observed in the presence of certain pathologies internal organs. This type of disorder can occur against the background of chronic fatigue, stress state or transferred serious illness. Similar conditions often also called panic attacks.
TO obvious signs This condition can be attributed to both dizziness and unreasonable feeling anxiety, as well as painful sensations in the abdomen and chest, fear of death or imminent disaster, difficulty breathing, feeling of a “lump in the throat.”
Both the diagnosis and treatment of this condition are carried out by a neurologist.
Therapy anxiety disorders involves the use of sedatives, psychotherapy, as well as numerous methods of stress relief and relaxation.

Anxiety disorders - what are they?

Anxiety disorders refer to a number of pathologies of the central nervous system, which are characterized by a constant feeling of anxiety that occurs for unknown or insignificant reasons. With the development of this condition, the patient may also complain of signs of some other ailments of the internal organs. So, for example, he may experience difficulty breathing, pain in the abdomen or chest, cough, feeling of a lump in the throat, and so on.

What are the causes of anxiety disorders?

Unfortunately, scientists have not yet been able to establish the real reason development of anxiety disorders, but the search for it continues to this day. Some scientists argue that this disease is a consequence of a malfunction of certain parts of the brain. Psychologists have come to the conclusion that this type of disorder makes itself felt due to psychological trauma, against the background of excessive fatigue or severe stress. It is psychologists who are sure that this state can also arise if a person has a very erroneous idea about certain things, which causes him a constant feeling of anxiety.

If we take into account the fact that the modern population is simply forced to lead active image life, it turns out that this condition can develop in each of us. Factors that can provoke the development of this type of disorder also include psychological trauma resulting from a serious illness.

How can we distinguish “normal” anxiety, which gives us the opportunity to survive in a dangerous situation, from pathological anxiety, which is a consequence of an anxiety disorder?

1. First of all, it is worth noting that senseless anxiety has nothing to do with specific dangerous situation. It is always fictitious, since the patient simply imagines in his mind a situation that does not actually exist. The feeling of anxiety in this case exhausts the patient, both physically and emotionally. The person begins to experience a feeling of helplessness, as well as excessive fatigue.

2. “Normal” anxiety is always related to a real situation. It does not tend to disrupt a person’s performance. As soon as the threat disappears, the person’s anxiety immediately goes away.

Anxiety disorders – what are their signs and symptoms?

In addition to a constant feeling of anxiety, which is considered to be the main sign of this type of disorder, a person may also experience:

Fear of situations that do not actually exist, but the person himself believes that this can happen to him
Frequent mood swings, irritability, tearfulness
Fussiness, timidity
Wet palms, hot flashes, sweating
Excessive fatigue
Impatience
Feeling low on oxygen, unable to take deep breaths, or suddenly needing to take deep breaths
Insomnia, sleep disturbances, nightmares
Memory impairment, impaired concentration, decreased mental abilities
Feeling of a “lump in the throat”, difficulty swallowing
Feeling of constant tension that makes it impossible to relax
Dizziness, blurred vision, rapid heartbeat
Pain in the back, lower back and neck, feeling of muscle tension
Pain in the chest, around the navel, in the epigastric region, nausea, diarrhea

It is important to note the fact that all the symptoms that were presented to the attention of readers just above very often resemble signs of other pathologies. As a result, patients turn to a huge number of specialists for help, but not to a neurologist.

Quite often, such patients also have phobias - fear of certain objects or situations. The most common phobias are considered to be:

1. Nosophobia– fear of a specific illness or fear of getting sick in general ( for example, cancerophobia - fear of getting cancer).

2. Agoraphobia– fear of finding yourself in a crowd of people or in an excessively large open space, fear of not being able to get out of this space or crowd.

3. Social phobia- fear of eating food in public places, fear of being in society strangers, fear of speaking in public, and so on.

4. Claustrophobia– fear of being in confined spaces. In this case, a person may be afraid to remain in a locked room, in transport, in an elevator, and so on.

5. Fear in front of insects, heights, snakes and the like.

It is worth noting that normal fear differs from pathological fear, first of all, in its paralyzing effect. It occurs for no reason, while completely changing a person’s behavior.
Another sign of an anxiety disorder is considered to be obsessive-compulsive syndrome, which is constantly emerging ideas and thoughts that provoke a person to some of the same actions. So, for example, people who constantly think about germs are forced to thoroughly wash their hands with soap almost every five minutes.
Mental disorder is one of the anxiety disorders, which is accompanied by sudden, recurring panic attacks that occur without any reason. During such an attack, a person experiences rapid heartbeat, shortness of breath, and fear of death.

Features of anxiety disorders in children

The feeling of panic and anxiety in a child in most cases is explained by his phobias. As a rule, all children who have this condition try not to communicate with their peers. For communication, they choose grandmothers or parents, since among them they feel out of danger. Quite often, such children have low self-esteem: the child considers himself worse than everyone else, and is also afraid that his parents will stop loving him.

Diagnosis of anxiety disorders and panic attacks

A little higher, we already said that in the presence of anxiety disorders, the patient experiences numerous symptoms similar to signs of diseases of the nervous system, digestive tract, goiter, asthma and so on. As a rule, the diagnosis of this pathology can be established only after all pathologies accompanied by the same symptoms have been excluded. Both diagnosis and therapy of this disease falls within the competence of a neurologist.

Anxiety Therapy

Therapy for this type of condition involves psychotherapy, as well as medicines, which tend to reduce anxiety. These medications are anxiolytics.
As for psychotherapy, this method of treatment is based on numerous techniques that enable the patient to really look at everything that is happening, and also help his body relax during an attack of anxiety. Psychotherapeutic techniques include: breathing exercises, as well as breathing into a bag, auto-training, as well as developing a calm attitude towards obsessive thoughts in case of obsessive-compulsive syndrome.
This method of therapy can be used individually or to treat a small number of people at the same time. Patients are taught how to behave in certain situations life situations. Such training makes it possible to gain self-confidence, and, consequently, to overcome all threatening situations.
Therapy of this pathology through medicines involves the use of medications that help restore normal metabolism in the brain. As a rule, in such cases, patients are prescribed anxiolytics, that is, sedatives. There are several groups of such medications, namely:

Neuroleptics (Tiapride, Sonapax and others) is very often prescribed to patients in order to relieve them of excessive feelings of anxiety. Against the background of the use of these medications, the following may make themselves known: side effects such as: obesity, low blood pressure, lack of sexual desire.
Benzodiazepine drugs (Clonazepam, Diazepam, Alprazolam ) make it possible to forget about the feeling of anxiety in a fairly short period of time. With all this, they can also cause the development of some side effects such as loss of coordination, decreased attention, addiction, and drowsiness. The course of therapy with these medications should not exceed four weeks.

Why does anxiety arise? The feeling of anxiety is the body’s response to an external physical or psychological threat. Anxiety states usually appear before the onset of an important, significant or difficult event. When this event ends, the anxiety disappears. But some people are susceptible to this feeling; they feel anxious all the time, which makes their life very difficult. Psychotherapists call this condition chronic anxiety.

When a person is restless, constantly worried about something, experiencing fear, this does not allow him to live normally, the world around him is painted in gloomy tones. Pessimism negatively affects the psyche and general health, constant pressure has a debilitating effect on a person. At the same time, the anxiety that arises is often unfounded.

It is provoked primarily by fear of uncertainty. Feeling anxious is common to people of different ages, but those who forget that anxiety and fear are just their personal perception of events and the surrounding reality suffer especially greatly. At the same time, it is important for someone to remind you that you cannot live in such a state and tell you how to remove the feeling of constant anxiety.

Symptoms of Anxiety

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

Among them we can highlight stomach colic and cramps, dry mouth, sweating, and rapid heartbeat. Digestion and sleep disturbances may occur. When chronic anxiety worsens, many fall into unreasonable panic, for which there are no apparent reasons.

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

Causes of neurosis

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

People who often suffer from depression are very susceptible to anxiety. Those who have suffered any kind of 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 normal life. If you have excessive and chronic anxiety, you should consult a specialist.

Currently, modern methods medicine allows us to penetrate into the depths of this problem and find optimal solutions for its treatment. A painstaking study of the causes 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 anxious 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 relieve anxiety?

When the body is in a state of anxiety and stress, it burns nutrients with double the force than usual. If they are not replenished on time, the nervous system may become depleted and the feeling of anxiety will intensify. To exit from vicious circle, you should adhere to a healthy lifestyle and eat well.

The diet should be enriched complex carbohydrates. They are found in whole grain bread, brown rice or brown rice. Never drink alcohol or drinks that contain caffeine. Drink plain clean water, still mineral water, freshly squeezed juices and soothing teas from medicinal plants. Such fees are sold in pharmacies.

A harmonious combination of rest, exercise and entertainment will help you have a more positive outlook. the world. You can do something quiet. This enjoyable activity will calm your nervous system. Some find it helpful to sit on the shore of a pond with a fishing rod, while others calm down while doing cross stitch.

You can sign up for group relaxation and meditation classes. Great for saving from negative thoughts yoga classes.

You can remove the feeling of anxiety and improve your mood with a massage: Apply pressure thumb palms on active point, which is located on the back of the hand, in the place where the big and index fingers. The massage should be done three times for 10 - 15 seconds. This type of massage cannot be performed during pregnancy.

Try to direct your thoughts to positive sides life and personality, not 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 sense the approach of happy events.” Repeat such phrases as often as possible. This will definitely help change natural or instinctive reactions from negative to positive.

Well, you know how to overcome anxiety. Use the knowledge you gain to help yourself. And they will definitely give you the results you need!

Almost everyone in life comes a moment when a person begins to worry, worry and worry. There are many such reasons and every day every inhabitant of planet Earth experiences a feeling of anxiety. Today we will talk about the psychology of fear and anxiety, and also look at ways to combat anxiety.

Personality anxiety

If personality anxiety is too high level and goes beyond normal condition, then this may lead to disruption in the functioning of the body and the appearance of various diseases in circulatory system, immune and endocrine. Anxiety, from which a person cannot overcome on his own, greatly affects indicators general condition person and his physical abilities.

Each person reacts differently to a given situation. Most often, a person already knows in advance what emotions he will experience if some event happens.

Excessive personal anxiety is a certain violation of the adequacy of the expression of emotions. When a person experiences this type of anxiety, they may experience: trembling, a feeling of danger and complete helplessness, uncertainty and fear.

When some unfavorable situation occurs, a person begins to gesticulate unusually, depressed and excited facial expressions appear, pupils dilate and blood pressure rises. A person remains in this state almost all the time, because personal anxiety is a certain character trait of an already established personality.

Of course, in the lives of each of us there are unplanned situations that throw us off balance and create a feeling of anxiety. But so that later the body does not suffer from higher level anxiety, you need to learn to control your emotions.

Symptoms of Anxiety

There are many symptoms that accompany anxiety, we will list the most common:

reactions to severe stress;
constant feeling of lack of sleep;
stomach problems;
chills or paroxysmal sensations of heat;
cardiopalmus;
feeling as if you are having a mental crisis;
constant irritability;
problems with concentration;
constant feeling of panic.

There are several common and well-known types of anxiety that people often experience.

Panic disorder - most often accompanied by repeated panic attacks, fear or some discomfort may suddenly appear. Such emotional disorders, often accompanied by rapid heartbeat, shortness of breath, chest pain, increased sweating, fear of dying or going crazy.

Many people who experience anxiety suffer from such attacks. People with panic disorders they begin to avoid completely everything around them, they do not go to places where there is even a small chance of getting injured and being left alone.

Generalized feelings of anxiety are also widespread known disease, which is persistent and not limited to ordinary environmental circumstances. A person who suffers from this type of anxiety often experiences: worry about future failures, fidgetiness, inability to relax and tension, nervousness, sweating, dizziness and difficulty concentrating.

What is anxiety?

Anxiety is the activity of the subconscious, trying to protect the body from a possible unfavorable event. In this case, a vague feeling of anxiety and fear arises.

Emergence this phenomenon due to the fact that a person expects danger in various things. Associative reflexes arise in the brain with a possible source of threat. It is important that there may not be a threat, that is, a false association occurs, but the body’s response is quite real:

increase cardiac output, number of heartbeats;
increased breathing;
sweating;
nausea.

With a long course, these symptoms are joined by:

sleep disturbance;
decreased appetite;
feeling of shortness of breath;
apathy.

Psychosomatic disorders, depression, deterioration in quality of life, and personality disorders become their apogee.

The difference between anxiety and fear

The above changes are recognized by many people in anxious state. But here is an understanding of anxiety itself, that is, the causes of the above physiological changes, is not available to everyone.

This is what distinguishes anxiety from fear. With fear, a person specifically and very accurately knows the reason. Fear begins immediately during danger and this is an understandable reaction, while anxiety is a deeper, incomprehensible phenomenon.

Adaptive and pathological anxiety

Adaptive anxiety appears as the body's response to possible changes environment, for example, before important event(tests, interviews, first date...). This is quite natural process, capable of slowly and imperceptibly flowing into pathological. At the same time, there is no longer a threat, but there is anxiety, it is in no way connected with real events.

Examples from life

Anxiety can also be thought of as thoughts that unreasonably run ahead. That is, a person imagines himself in the place where he is this moment No.

For example, students during a lesson fall into this state when the teacher wants to start a survey and looks at the magazine.

The only question in this situation is “why?” Because the teacher is still in thought and doesn’t know who to ask. There are many options for the outcome of this situation. If you think logically, then such a phenomenon as anxiety is completely inappropriate in this case.

But you were unlucky, and it so happened that the teacher’s gaze fell on you on the list. A person who gets ahead of himself may become constrained and, in the worst case scenario, reach the point of loss of consciousness. But in fact, nothing has happened yet. The teacher didn't even ask the question. Again, “why?”

It is important to always ask yourself the sobering question “why?”

The teacher raised the student, but until he asked a question, there was no cause for alarm.

The teacher asked a question - there is no reason for alarm. In this case, you can try to answer it.

You didn’t answer, the teacher gave you a negative grade - there is no reason to worry. You need to think about how to correct an unsatisfactory grade. Because you can’t remove a bad mark from the journal, but you can get several positive points.

Let's consider another situation that everyone has been in - waiting for a bus. In addition, if you are late, then waiting becomes an unbearably draining task. But your worry will not speed up the bus, which is quite logical. Then why worry?

Fighting Anxiety

If you feel the symptoms listed above, then often ask yourself the question “why?” This question will direct your thoughts in the right direction. It is much easier to deal with it, because the genesis, that is, the origin and cause of fear, is clear.

When there are too many fears and anxieties, they seriously complicate the life of any person, preventing them from relaxing and focusing on what they really want to do. important things, so you need to try to fight them. Everyone is concerned about the question of how to overcome fear forever. In fact, you cannot completely get rid of fear and there is nothing wrong with that. Fear is necessary; a person needs this emotion to survive. In order to be a completely mentally healthy person, fear is necessary.

But make sure that fear does not literally tie you hand and foot. There are several steps to managing your fears.

Non-judgmental attitude

The more attention a person pays to fighting fear, the more it paralyzes him. It is necessary to stop judging fear, because there is nothing good or bad in the fact that a person is afraid. There is no need to view your fear as an enemy; on the contrary, you need to treat it positively. Let this become your powerful weapon.

Explore your fear

Fear needs to be explored. You need to spend your internal energy wisely; with the help of this energy you can control your fear. Try to switch from fear to something else, each person will be able to do this differently, you need to find your own way that will be most effective.

Practical training

Overcoming fear should not be the main goal, otherwise internal resistance will develop, which will interfere with all processes within a person and will only worsen the feeling of anxiety and fear. In order to develop self-confidence, you need to make some effort. First, get out of your comfort zone. Before you start active struggle, you need to ask yourself the question of why all this is being done, why this struggle is needed and what it will lead to.

On a piece of paper, you need to make a list of all your desires, the fulfillment of which is prevented by excessive anxiety, and then begin to gradually implement this list. The first time will not be easy, but this is a very useful training and, most importantly, incredibly effective.

Fears must be present in life, but they should not complicate this life too much. A person should be in a comfortable state and feel good, be able to control fears and prevent them. Anxiety should not be excessive, and you need to learn to cope with this.

12 tips to get rid of anxiety, fear and worry

Exercise stress

If you're feeling anxious or scared, do some physical activity. Work out with dumbbells, run or do other activities physical exercise. During physical activity The human body produces endorphin - the so-called joy hormone, which lifts the mood.

Drink less coffee

Caffeine is a powerful nervous system stimulant. IN large quantities he is even capable healthy person turn into an irritated, nervous grumbler. Don't forget that caffeine is not only found in coffee. It is also found in chocolate, tea, Coca-Cola and a number of medicines.

Avoid annoying conversations

When you are tired or stressed, such as after a tiring day at work, avoid talking about topics that might make you anxious. Agree with your family members not to talk about problems after dinner. It is especially important to get rid of anxious thoughts before bed.

"White noise"

Generator " white noise"excellently promotes healthy sleep. Buy this device and enjoy quality sleep. After all, lack of sleep can provoke stress and simply makes a person tired and irritable.

Analysis of experiences

If you are worried about many different things and problems, make a list of these sources of anxiety. Attribute to each individual alarm possible consequences. When you clearly see that nothing very terrible threatens you, it will be easier for you to calm down. In addition, this will make it easier for you to think through all the options for solving your problems.

Watch funny movies and laugh more. Laughter releases endorphins and helps relieve stress.

Looking at what terrible things can happen to people, your own problems will seem trivial to you. After all, everything is learned by comparison.

Don't create unnecessary problems for yourself

Many people really like to get ahead of themselves and prematurely draw conclusions about the bad outcome of certain events, phenomena, and so on.

Solve problems as they arise. From the fact that you will worry about what may happen in the future or not happen at all final result Will not change.

You will only irritate yourself with such thoughts. If you are suddenly worried about something that might happen, ask yourself two questions: how likely is it that it will happen, and how, if at all, can you influence the course of events. If you have no control over what's coming, just don't worry. It's stupid to be afraid of the inevitable.

Introspection

When something worries you, try to remember similar situations in the past. Think about how you behaved in similar situations, how much you were able to influence the problem, and how the problem was resolved. After such an analysis, you will come to the conclusion that nothing lasts forever, in this case the problem. Very often problems are solved even without our intervention.

Detail your fears

You need to know the enemy by sight. Analyze all your fears and anxieties down to the smallest detail, study the likelihood of a problem or specific situation occurring, think about how you can avoid the problem and how to resolve it. In the course of such an analysis, you will not only be seriously prepared to face the problem, but you will also find out that the likelihood that something you fear will happen to you is not at all high. Based on specific data or numbers, you will realize that you are simply fooling yourself.

Eastern wisdom

Take up mastering one of the Eastern techniques of relaxation, meditation or yoga. These practices significantly contribute to complete relaxation, both physically and mentally. Also, during exercise, endorphin, already known to us, is produced. Practice with an instructor, or master one of the techniques yourself with the help of relevant literature or video lessons. It is recommended to cheer up in this way for 0.5-1 hour every day.

Share your worries with a friend

Fear of the future (futurophobia)

Fear of the future is a constant feeling of anxiety in a person associated with upcoming events in his life. This fear appears under the influence of daily stressful situations in combination with positive emotions(desired move or birth of a child).

Futurophobia is an individual’s endless doubt that he is able to overcome all the obstacles and problems that await him in life. Often a person begins to understand the groundlessness of this fear. However, more often it all comes down to the fact that he cannot find the origins of his doubts. Internal state After this, the person’s condition worsens, and the fear itself returns with renewed vigor.

At its core, fear of the future is fear of the unknown. A person does not know what could happen tomorrow, or what to do in a given situation. Because of this, the feeling of security is reduced to a critical point, replacing it constant anxiety. At this moment, fear of the future appears.

How to overcome fear of the future?

Developed by specialists strategic plan, which contains techniques for increasing and replenishing strength for psychological stability, individual confidence in own capabilities, as well as developing the ability to adequately respond to various events.

Analyze

Initially, you should analyze what situation causes fear and what it is associated with. It is very important to remember when you first started visiting anxious thoughts and they are based on real or subjective danger. The more accurately you determine the form of fear, the easier it will be to analyze all the facts that should be written down daily.

At this stage, it is good to visualize the fear in some way, even if it is a drawing of an abstract shape or with some name. This method allows you to throw out all your worries, and possibly your fears.

Also, it is very important not to discuss the emotions themselves. They can be expressed as your own feeling. This will help relieve general tension in a situation where fear manifests itself to others. A frank conversation about your fears will help you unite in resolving this issue. It is best to create a social circle in which you can feed on positive energy.

Find a solution

The next thing to do is to list and write down a step-by-step solution with the sequential execution of certain actions. This process requires determination and willpower, which is very important for removing the paralyzing and numbing influence that causes a person to fear the future.

In the case when fear has haunted a person for a very long time and he is unable to overcome his fears on his own, which prevents him from living a normal life full life, it is better to consult a specialist (psychotherapist) who will prescribe medication.

How to get rid of anxiety and relax: 13 “grounding” exercises

Grounding exercises are designed to restore contact with the present - here and now. The main goal is to connect your mind and body together and make them work together.

These exercises are useful in many situations when you feel:

overloaded;
suppressed by difficult memories, thoughts and feelings;
are captivated by strong emotions;
experiencing stress, anxiety or anger;
suffer from painful memories;
You wake up from nightmares with your heart pounding.

The exercises are based on using the senses - sight, hearing, taste, smell, touch - to connect the mind and body in the present moment. These are basic human feelings, which remind us that we are here and now, and we are safe. Use only those that you feel comfortable doing.

#1 - Remind yourself who you are

State your name. Say your age. Tell me where you are now. List what you did today. Describe what you will do next.

#2 - Breathing

Take 10 slow breaths. Focus your attention on your breathing, each inhalation and exhalation. Count to yourself the number of exhalations.

#3 - Feel it

Splash some water on your face. Notice how you felt. Feel the touch of the towel you used to wipe your face. Take a sip of cold water. Take it in your hands cold jar with cola or lemonade. Feel the cold and wetness of the surface of the bottle. Pay attention to the bubbles and taste of the liquid you drink. Now take a large mug of hot tea in your hands and feel its warmth. Do not rush to drink tea, take small sips, savoring the taste of each.

#4 - Nightmare

If you wake up in the middle of the night from a nightmare, remind yourself who you are and where you are. Tell yourself what year it is and how old you are. Look around the room, note all familiar objects and name them. Touch the bed where you are lying, feel the coolness of the air, name any sounds you hear.

#5 - Clothes

Feel the clothes on your body. Notice whether your arms and legs are covered or exposed, and pay attention to how your clothes feel as you move in them. Notice how your feet feel in your socks or shoes.

#6 - Gravity

If you are sitting, touch the chair below you and feel the weight of your body and legs touching the surface and floor. Notice how much pressure your body, arms, and legs place on the seat, floor, or table. If you are lying down, feel the contact between your head, body and legs as they touch the surface you are lying on. Starting with your head, notice how each part of your body feels, then work your way down to your feet and the soft or hard surface they rest on.

#7 - Stop and listen

Name all the noises you hear around you. Gradually move your attention from nearby sounds to those coming from a distance. Look around and notice everything that is directly in front of you, and then to the left and to the right. Name character traits, details and features of large objects first, and then smaller and smaller ones.

#8 - Get up and walk around the room

Focus on every step you take. Stomp your feet and notice the sensations and sounds as your feet touch the ground. Clap your hands and rub your hands vigorously. Listen to the sound and sensation in your palms.

#9 - Temperature

When you go outside, pay attention to the air temperature. How different (or similar) is it to the temperature in the room you were just in?

No. 10 - See, hear, touch

Find five things you can see, five things you can hear, touch, taste, smell.

#11 - Dive

Dip your hands into something that has an interesting or unusual texture.

#12 - Music

Listen to a piece of instrumental music. Give it your full attention.

No. 13 - Garden

If you have a garden or houseplants, spend some time with them. Plants, and even soil itself, can be a great grounding agent - a cure for anxiety and restlessness.

Treatment

If the above methods do not work, you should contact specialists who will provide competent therapy and prescribe a course of treatment. The main thing is not to start this process, that is, follow the principle “the sooner the better.”

Today, residents of big cities, with their ever-increasing pace of life, have anxiety in their blood. Our days are planned minute by minute, we worry about every little thing, constantly trying to predict the outcome of this or that event. Our brains explode from the flow of information and attempts to cope with a huge number of things to do. We feel anxious.

To be fair, we must say that we get a lot done. Full time, clients, seminars, meetings and tight deadlines. And at home I have a family, hobbies, I should visit my parents, yesterday we read an article about healthy way life, and today we looked at ourselves in the mirror. It would be nice to go to the gym or extreme case, run in the morning. But when? When??

All these listed things make up our life, this is what we live for. But the constant inability to cram all the things and information into oneself is a source of anxiety, worry, stress and self-doubt.

It is a feeling that baffles us and drains our energy. We understand that potholes on the road are side effects of the path and if you don’t go anywhere, then they won’t happen. But anxiety and stress take away resources that are so necessary on the road.

So how do you deal with anxiety?

Here are 8 practical advice to reduce stress, worry and anxiety. They do not require much effort or material investment. They don’t sound like “go away to a desert island in the sea for a month.”

You just need to set aside a little time for yourself and sometimes think a little

1. Take a couple of minutes just to breathe.

Anxiety can cause muscle spasms and holding your breath, which leads to a lack of oxygen. When you feel like your thoughts are starting to race and you don't know what to do, just take three to five deep breaths. Focusing your attention on your inhalation and exhalation will help calm your nerves, relax you, and give you a little time out to regroup.

2. “Free writing” technique.

In anxiety-producing situations, you may feel out of control and, as a result, try to control every little thing until you go crazy.

Instead of acting on the fly or saying something you'll later regret, try putting your thoughts on paper (or typing if you've long forgotten how to write).

Free writing will help partially relieve the tension of the situation, put thoughts in order, and restore peace of mind. And if after some time you read what was written, it will help you look at the situation from the other side and make the right decision.

3. Take a “physical” break.

In a difficult situation, do not be afraid to miss time and take a 10-minute break. Instead of spending 10 extra minutes fussing around trying to find the right solution, just go outside and feel the wind in your hair, or sit in silence with a cup of tea. Take a break.

During this time, your brain will calm down a little, the pressure will drop, and the blood will needed oxygen and then you will act and think more efficiently and quickly.

4. Remember: “what will be will be.”

There is no need to try to control circumstances that you cannot influence. Remember the existence of “” and sometimes just ask yourself “can I somehow influence the situation”? If the obvious answer is “no,” then even if you don’t calm down, then at least You will understand that if you fail, it will not be your fault. And if you answer yourself “yes, I can do something,” then this will immediately put your brain in a state of combat readiness, you will be able to take action and get out of your stupor.

5. Avoid sugar and caffeine.

When you start to feel nervous, try to avoid sugar and caffeine. They increase your heart rate and, instead of giving you the boost of energy you expect from them, they will only increase your anxiety. Instead, look for green and herbal teas which will help calm your nerves. Instead of a piece of cake, eat an apple or carrot.

6. Pay attention to how much you move.

No better therapy than long-term moderate-intensity exercise. It could be a walk on fresh air, swimming, cycling. And of course, all types of physical activity in general. Anything but sit still. Exercise helps burn off excess energy associated with anxiety. Moderate physical exercise reduce cholesterol, blood sugar and blood pressure.

7. Think about gratitude.

Anxiety, worry and fear are unsurpassed in the art of depriving us of joy and pleasure in Everyday life. They can make us feel lonely and empty.

Try to remember gratitude at such a moment.

Find 10 things that you are truly grateful for. To anyone or anything. To the universe for keeping you healthy, to nature for giving you a sunny day in late autumn, to your cat, parents and friends. Just try this once and you will immediately feel how your worldview has changed. And if you can also tell three people that you are grateful for what they did or said, then you will instantly feel your mood improve and the feeling of anxiety begin to subside.

Spend time in nature.

Spending time in nature is a way to calm your nerves naturally. You will be able to focus on your emotions and feel connected to the earth. Touch the tree and imagine its roots. Place your hands in the water and listen to the sounds. Listen to the birds singing, pay attention to the sounds of the wind, look at the sky and feel how the air moves around you.

And the next time you're feeling anxious, instead of acting irrationally and letting things get out of control, remember these 8 tips to help you refocus, rethink, and get your footing back on track.