Feelings of anxiety and constant worry - what to do? Constant feeling of anxiety

Worry for no reason is a problem that people face, regardless of their gender, age, health status, or position in society. Many of us believe that the reason for this inexplicably arising fear lies in environmental factors, and few have the courage to admit to themselves that the problem lies within ourselves. Or rather, not even in us, but in how we perceive the events of our lives, how we react to the natural needs and demands of the psyche.

It often happens that a person lives for years with similar problems, which accumulate over time, causing much more serious difficulties and disorders. Having realized as a result that he is not able to cope with the deep-rooted disorder on his own, the patient turns to a psychotherapist, who makes a diagnosis of “generalized anxiety disorder.” Read below about what this disease is, what causes it, and whether it can be overcome.

The first symptoms of causeless excitement

A person's reaction to danger (real or imagined) always includes both a mental and physiological response. That is why there are a number of bodily symptoms that accompany a vague feeling of fear. Signs of anxiety for no reason can be different, here are the most common ones:

• , rhythm disturbances, “fading” of the heart;
• convulsions, trembling of hands and feet, feeling of weak knees;
• increased sweating;
• chills, fever, trembling;
• lump in throat, dry mouth;
• pain and discomfort in the solar plexus area;
• dyspnea;
• nausea, vomiting, intestinal upset;
• increase/decrease in blood pressure.

The list of symptoms of causeless anxiety can be continued indefinitely.

Generalized anxiety disorder and “ordinary” anxiety: differences

However, we must not lose sight of the fact that there is a normal state of anxiety that is inherent in every person, and the so-called generalized anxiety disorder (GAD), which in no case should be confused. Unlike anxiety, which occurs from time to time, obsessive symptoms of GAD can accompany a person with enviable consistency.

Unlike “ordinary” anxiety, which does not interfere with your daily life, work, or communication with loved ones, GAD can interfere with your personal life, rebuilding and radically changing your habits and the entire rhythm of everyday life. Also, generalized anxiety disorder differs from simple anxiety in that you are not able to control it, anxiety greatly depletes your emotional and even physical strength, anxiety does not leave you day after day (minimum period is six months).

Symptoms of an anxiety disorder include:

• constant feeling of concern;
• inability to subordinate experiences to control;
• an obsessive desire to know how the situation will develop in the future, that is, to subordinate everything to personal control;
• increased fear and anxiety;
• obsessive thoughts that you or your loved ones will certainly get into trouble;
• inability to relax (especially when alone);
• absent-minded attention;
• mild excitability;
• irritability;
• a feeling of weakness or, conversely, excessive tension throughout the body;
• , feeling groggy in the morning, difficulty falling asleep and restless sleep.

If you experience at least a few of these symptoms that persist for a long time, it is quite possible that you have an anxiety disorder.

Personal and social causes of anxiety disorder

The emotion of fear always has a source, while an incomprehensible feeling of anxiety overtakes a person as if for no reason. It is very difficult to identify its underlying cause without qualified help. An obsessive expectation of a catastrophe or failure, a feeling that soon something bad will happen to the person himself, his child or one of the family members - all this becomes familiar to a patient suffering from unreasonable anxiety.

It is interesting that personal and social upheavals often affect a person’s state of mind not at the very moment of their occurrence, but after some time. In other words, when life returns to normal, the subconscious presents us with a problem that has already been experienced, but not processed, resulting in neurosis.

If we were wild animals who have to fight for survival every second, perhaps everything would be simpler - after all, animals are devoid of neurotic disorders. But due to the fact that we have no use for the instinct of self-preservation in everyday routine, the guidelines shift, and we begin to transfer it to any minor trouble, inflating it to the size of a universal catastrophe.

Biological and genetic aspects of the problem

Interestingly, the nature of the mechanism of causeless anxiety is not fully known. However, recent research in this area proves that in addition to personal and social upheavals that can influence the appearance of obsessive anxiety, there are biological and genetic factors. For example, there is a possibility that a parent suffering from GAD will have a child who is also prone to this disorder.

Interesting information has been obtained from the latest research in this area: it has been proven that excessive stress may be the reason that changes occur in the brain. So, with severe fear, certain areas in the cerebral cortex are activated. When the feeling of fear passes, the activated neural networks return to normal functioning.

But it happens that a settlement never occurs. In this case, excessive stress causes the medial prefrontal cortex to “grow” new neural fibers that grow towards the amygdala. They contain an inhibitory GABA peptide, the negative feature of which is increased anxiety.

Such a mechanism can be considered proof that the human body is trying to independently cope with an unresolved problem, to “process” the stress that has settled deep in it. The fact that there is a change in the functioning of neural networks proves that the brain is struggling with distress. It is unknown whether he will be able to cope with the problem on his own, since usually fear is firmly “stuck” in the head and flares up at the slightest reminder of a stressful situation.

What's going on in your head?

In the subconscious of every person live his personal fears, which have happened to others, and therefore, in his opinion, can happen to him or his loved ones. It is from here that the legs of our panic attacks and unreasonable anxieties “grow.” The problem is that in case of real danger, a person will most likely find a way out, but we don’t know how to deal with internal disturbing “cockroaches”.

As a result, we are faced not with the cause of anxiety, but with its replacement - a picture of this or that event chewed and digested by our perception and the instinct of self-preservation thirsting for activity. Moreover, this picture is deliberately dramatized to the limit - otherwise we are simply not interested.

Brain biochemistry also plays an important role in this process. During the development of the mechanisms of generalized anxiety disorder, changes in the level of neurotransmitters in the brain are observed. The main function of neurotransmitters (mediators) is to ensure the “delivery” of chemicals from one nerve cell to another. If there is an imbalance in the functioning of the mediators, delivery cannot occur properly. As a result, the brain begins to react to ordinary problems more vulnerable, which leads to the development of unreasonable anxieties.

Breaking Bad…

In order to somehow cope with an unreasonable feeling of anxiety, a person usually chooses one of the most accessible ways:

• someone “copes” with anxiety with the help of drugs, alcohol or nicotine;
• others take the path of workaholics;
• Some people suffering from causeless anxiety focus on their social position;
• someone devotes their entire life to some scientific or religious idea;
• some “muffle” anxiety with an overly busy and often promiscuous sex life.

It is easy to guess that each of these paths obviously leads to failure. Therefore, instead of ruining the lives of yourself and those around you, it is better to follow much more promising scenarios.

How is generalized anxiety disorder diagnosed?

If symptoms of an anxiety disorder persist over a long period of time, the doctor will often recommend a full evaluation of the patient. Since there are no tests that could help diagnose GAD, tests are usually used for this purpose - they help determine whether there is a particular physical ailment that could cause these symptoms.

The patient's stories and examination results, the timing and intensity of symptoms become the basis for making a diagnosis of GAD. As for the last two points, the signs of an anxiety disorder must be regular for six months and so strong that the patient’s usual rhythm of life is disrupted (even to the point of forcing him to miss work or school).

Searching for a way out

Usually at the root of the problem lies a complex lump of so-called dominants and stereotypes with which our subconscious is teeming. Of course, the easiest way is to attribute your own anxious reactions to certain life difficulties, to your personal failure, to your temperament, or even worse, to heredity.

However, as the experience of psychotherapy shows, a person is able to control the work of his consciousness, subconscious and entire mental apparatus in such a way as to cope with generalized anxiety disorder. How can he do this?

We present three options for the development of events. However, if the tips below do not help you, you should not bear the burden of unreasonable anxiety on your own: in this case, you should seek the help of qualified specialists.

Scenario No. 1: ignoring provocation

An inexplicable feeling of anxiety is often associated with irritation due to the fact that we cannot find the cause of fear. Thus, it turns out that this or that situation that causes us anxiety is a priori irritable. And in this case, the principle of refusing the provocation that your own subconscious gives you is effective: you need to try to redirect the irritation in another direction.

Scenario #2: Controlling Muscle Tension

Since emotions and muscles act interconnectedly, you can deal with causeless anxiety this way: as soon as you feel increasing signs of approaching fear (rapid heartbeat, sweating, and so on), you need to give yourself a mental order not to let them get out of control. Try to recognize them as the inevitable accompanying “baggage” of anxiety, but do not let muscle tension completely take over you. You will see: negative bodily sensations in this case will not develop into something more serious.

Scenario #3: Negative emotions do not need to be justified

In a moment of causeless anxiety, you should not look for a logical justification for your negative psychological reaction. Of course, there is a justification for your fears, but in seconds of emotional stress you most likely will not be able to soberly assess them. As a result, the subconscious will present you on a silver platter with something that is not at all what it should be.

Let's summarize and draw conclusions

So, anxiety for no reason is most often the result of our unreasonably inflated reaction to an event that, in fact, should have caused a much smaller flurry of emotions. As a result, a person's response to anxiety becomes irritability, apathy, or...

To cope with these negative aspects, it is advisable to contact an experienced psychotherapist who uses and will give practical advice. Doing your best work on this problem on your own will also not be superfluous: in order to combat negative emotions and experience less anxiety, try to implement the scenarios described above into life.

Worry for no reason

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Feelings of anxiety and worry are a common reaction of people to some negative events, anticipation or even anticipation of them. However, anxiety often reduces the quality of our already difficult lives.

We worry and worry for many objective and subjective reasons. Dismissal from work, appointment to a higher responsible position, illness and much more. In such cases, anxiety is a reaction of our psyche that helps to overcome stress. When the problem is successfully resolved, the anxiety will go away.

Doctors have the concept of “pathological anxiety.” This is when a person is always tense and experiences inexplicable anxiety. He explains his condition as a premonition of some kind of danger. This state cannot be considered natural, the quality of life decreases, anxiety dominates other human feelings. Chronic anxiety is not a result of stress or a personality trait. This is a disease that requires treatment.

Feelings of anxiety - their causes

Naturally, the cause of the disease is the anxiety and temperament of a particular person. But the basis is some change in the brain (the metabolism of serotonin, which transmits the nerve impulse, is disrupted). Medical scientists in many countries conducted research, involving hundreds of volunteers in their experiments. As a result, it was found that such changes are genetic in nature. Therefore, worry and anxiety can be hereditary.

Feelings of anxiety and constant worry cause sleep disturbances

For example, vegetative-vascular dystonia may be one of the symptoms of a completely different disease or simply fatigue. Such mental disorders are sometimes hidden under various diagnoses. Anxiety often accompanies muscle tension that a person almost constantly feels. The main symptoms of anxiety are: unreasonable worry, irritation and

A person is practically never in a calm state. He fusses all the time, bites his lips, fidgets in his chair, and sometimes shudders or trembles for no apparent reason. All this proves that the patient has chronic anxiety. Signs of this disease also include fatigue, memory loss, and palpitations. A person may experience shortness of breath, constipation or loose stools, dizziness, etc.

What can help you cope with anxiety?

In such a situation, breathing exercises often help. We can recommend breathing “into the bag”. As soon as you feel nauseous, press the paper bag to your mouth and breathe. A massage can have a good effect. The so-called “zone of concern” is located on the hand. These are folds formed during bending. Give this area a light massage and after a few minutes you will calm down.

Don't drink black tea. It is better to replace it with the addition of valerian, which includes motherwort, peony, lemon balm, peppermint, chamomile, and hawthorn. This decoction will quickly have a calming effect. You can also take a complex of vitamins Mg - B6 or Ca - D3. This will reduce anxiety, relax muscles, and improve heart and lung function.

Remember that it is better to completely exclude medicinal substances containing phenobarbital from use. Taking anxiolytics can cause memory impairment and have negative effects on the liver. Very often, similar drugs cause addiction. Under no circumstances should they be used by elderly people. Anxiolytics can only relieve symptoms for a short time, but will not eliminate the cause of the disease. It is better to take antidepressants after consulting your doctor.

Yoga and meditation will also help. Recently, psychiatrists have offered massage, book therapy, classical music listening, and even dance therapy. A good novel or detective story, quiet music will help you calm down. We can recommend outdoor games, leisurely morning and evening walks, meetings with good friends, and for women, a leisurely shopping trip would be a good calmer.

Sometimes the feeling of anxiety ceases to be rational and literally takes us prisoner. And then we worry about everything: from the likelihood of a sudden cold in a child to the onset of global warming... the site is about how to get rid of bad thoughts and drive away the feeling of constant anxiety.

“Hello. I ask you for help. I am in almost constant anxiety about my nine-year-old daughter. I am very afraid that something will suddenly happen to her.

Feelings of anxiety arise spontaneously in especially happy moments. Or after reading the next terrible news on the Internet (killed, stabbed, set on fire, etc.). Violence and aggression are the main themes of the media.

Knowing that thoughts are material, I simply go crazy: it’s impossible not to think..."

Fear or other strong emotions cause a person to jump to conclusions. Thus, we generalize completely unrelated facts, draw conclusions from isolated cases, and for some reason try on everything that happened somewhere and with someone in our own lives.

An anxious person tends to worry about the most insignificant things and see disasters and horrors in everything. To reduce anxiety, such a person comes up with various rituals.

For example, he checks 10 times whether the front door is closed, controls his loved ones, calling them every half hour, does not allow children to go out with their peers, imagining the terrible consequences of such communication...

An anxious person is sure that the world is very dangerous and full of threats. He sees obstacles in everything and expects problems.

It must be said that the media greatly contribute to this perception, feeding us daily stories about the horrors happening in the world.

So it turns out that anxious people live, constantly worrying about the future and trying to protect themselves and their loved ones from possible troubles. They spend a lot of effort, time and emotions on this.

Unfortunately, in most cases, these efforts lead to nervous disorders, depression (after all, a person always thinks about bad things) and irritation of loved ones (after all, they are constantly monitored).

It turns out that life is difficult for an anxious person from all sides. But despite this, he continues to worry because he cannot do otherwise.

It depicts everything that happens around and has meaning for us, everything that we take on faith or feel: this is our perception, what we call experience or the sum of ideas about reality.

The picture of the world is created from childhood and it describes in detail what is possible for us in this life and what is not.

The child’s picture is created based on the picture of the people around him - parents, friends, teachers, etc. And with this map he goes through life.

With the passage of time and the emergence of new experience, this map expands, but the whole paradox is that all subsequent events are perceived by a person from the point of view of previous experience, the boundaries of which are very difficult to go beyond.

The world consists of thoughts and is in the head. Any picture of the world “comes to life” with frequent attention to it.

Replaying horror stories in your head about yourself or your loved ones is absolutely futile - the energy of fear can only aggravate the situation. What we think about is what we most often encounter in life.

By changing your thoughts, you begin to behave differently and achieve different results.

The fact that you have the power to create your experiences, rather than simply react to external circumstances or memories of the past, means that you have a lot of choice, the ability to manage your life and create your own future.

Therefore, a good way to get rid of anxiety is shift your focus to a positive direction.

Firstly, if possible Eliminate bad news from your life.

Don’t watch or read crime stories, reports about disasters and wars, because you yourself create a reason for fear by plunging into negativity.

Turn off the TV, skip articles on this topic. There is no benefit from this information, but your impressionability begins to paint terrible pictures.

Create a positive information field for yourself, concentrate on the positive side of life.

Eliminate negativity from your life

1. Favorable exchange

4 ways to beat anxiety

The appearance of fear is largely ensured by a person’s imagination and ability to associate. When you worry, your imagination draws pictures of a terrible future.

Pictures can be huge in size and remain in front of your eyes all the time. What if an unpleasant picture is replaced with a pleasant one?

Imagine a situation that brings back pleasant memories for you. As you vividly imagine this joyful experience, determine how you feel.

Pay attention to your feelings again. Have they changed? Maybe they have become stronger?

Now let the imagination recede, become smaller, more sketchy, weaker, until it shrinks almost to the size of a postage stamp.

How do you feel now? Once you have determined this, return the image to its original position.

What happens to most people is this: when a positive experience approaches, positive feelings intensify, and when it moves away, they weaken significantly.

If you want to experience positive emotions more intensely, simply bring them closer to the eyes of your imagination.

But if you want the experiences to be less intense, you can move them away from you.

You can do the same with anxiety, pushing unpleasant pictures far, far away or turning them into a barely noticeable point.

You can take temporary systems: What significance does this event have in 5 years? In two years? Tomorrow? Right now? In general, everything depends on the specific situation, and logic is not necessary here.

1. Affirmations

Very helpful in regulating your emotional state positive statements, called affirmations.

For example, as soon as you catch yourself having negative thoughts, immediately repeat the phrase “I and my loved ones are always and everywhere safe,” repeat as many times as necessary to calm down.

You can come up with any phrases that suit your situation. The main thing is that they are positive and in the present tense.

If something is constantly bothering you, repeat affirmations every day in any free minute - this is the only way you can achieve a positive effect.

By learning to manage your condition, you can not only get rid of anxiety, but also open your life to a whole rainbow positive emotions, which, in turn, will attract a lot of pleasant situations into your life!

Ekaterina Gorshkova,
psychologist

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

Fear and anxiety as symptoms of the disease

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

The most common diagnosis, the symptoms of which are fear and anxiety, is anxiety or fear neurosis. However, this can be finally verified or refuted only by seeking qualified help.

Causes of fear and anxiety

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

Psychological causes of constant fear and anxiety

Among the psychological reasons that cause constant fear and anxiety are:

1. strong emotional experiences, stress. For example, when changing place of residence, there is a fear of change and anxiety for the future;
2. suppression of one’s deepest desires and needs, restraining emotions.

Physical causes of constant fear and anxiety

The main cause of all nervous mental disorders usually lies in the malfunction of the thyroid gland. Disturbances in the endocrine system entail a hormonal imbalance, which leads to the active production of fear hormones. They are the ones who control a person’s mood, making them fear, worry and worry for no apparent reason.

In addition, it is of great importance:

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

Constant fear and anxiety in pregnant women

Pregnant women, as well as those who have recently become mothers, experience severe hormonal changes. Associated with this are unpleasant feelings of anxiety and fear for your life, for the life and health of the baby. Added to this is a lot of new knowledge gleaned from medical literature and the stories of those who have already gone through this. As a result, fear and anxiety become permanent, and the expectant mother does not need nervous stress at all.

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

Such symptoms are troubling in case of mental disorders or physical stress

Treating persistent fear and anxiety

Self-treatment of anxiety and fears

If you have just recently begun to feel that you are haunted by constant fear and anxiety, but there are no other symptoms and you have not experienced severe emotional distress, then you can take steps to self-treat. The word “treatment” here is conditional. Try the following tips:

1. think about switching to a healthy lifestyle and proper nutrition. This will not only help you maintain good physical shape, but also stabilize your hormonal levels;
2. sleep and rest more;
3. combine mental stress with physical exercise, only in conditions of such a balance will you feel in good shape;
4. Find something to do that gives you maximum emotional satisfaction. It can be any hobby;
5. communicate with people you like and limit unwanted contacts;
6. try not to think about what bothers you, especially if these events are in the past. There is no point in imagining an unfavorable future by deliberately exaggerating;
7. Find a relaxation method that suits you. This could be auto-training, a relaxing bath, massage and much more.

Observation by a specialist for fears and anxiety

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

Treatment may involve a combination of psychotherapy and medication. Only timely treatment will become the basis for effective relief from fears and anxieties. A psychiatrist or psychotherapist will determine how severe the stage of the disease or disorder is, based on the data obtained, he will prescribe an appropriate approach.

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

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

The key to successful treatment is being attentive to yourself and following the doctor’s recommendations.

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

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

1. Recognize the existence of the “lizard brain.”

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

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

Having found out what your anxiety is, where it came from, in other words, what or who you are worried about, it is much easier to stop worrying and think about what can be done to neutralize the alarming situation in which you find yourself. It might be worth calling the family whose trip you're worried about to find out how they're doing, sending an SMS to a child who's late from school, talking directly to your boss to clarify your situation at work.

3. Perform breathing exercises.

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

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

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

5. Distract yourself from any source of anxiety.

Stop watching news coverage of disaster scenes if you are worried about them. You shouldn’t multiply your own anxiety by looking at the nightmarish pictures in the news. This will make you even more anxious. Find yourself a hobby that can captivate you, try to avoid topics that cause you anxiety when communicating with family and friends. Hang out with people who exude confidence and a positive attitude, watch interesting movies, take up new sports, start collecting stamps, or join any environmental society.

6. Write a letter to yourself.

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

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

This gradation will allow you to escape from disturbing thoughts, especially eating. Your whole day will be busy with some important and not so important things. By concentrating on them, you can safely set yourself not to worry until tomorrow, almost as Scarlet did from the movie “Gone with the Wind.”

8. Eat tasty and healthy food.

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

9. Double your physical activity.

Running, swimming, skydiving, cycling and mandatory evening or morning jogging - any physical activity will help you cope with anxiety. No matter how good you are at this sport, just do it consistently and to the point that your doubts and worries fade into the background. It doesn’t matter what exactly you do - aerobics or weeding garden plot, the main thing is a combination of determination and physical activity, which can distract you from anxious thoughts.

10. Use visual anchor images.

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

11. Repeat your own mantra.

For everyone it is different, the one that brings peace and serenity. For example, in a wonderful cartoon, Carlson loved to repeat “It’s not a big deal, it’s just an everyday matter,” and he blithely waved his hand, turning away from the newly broken toy, which threatened to turn into a disaster for the Kid. Come up with any phrase for yourself that will help you overcome the approaching anxiety and remind you that you can always find a way out of any situation, the main thing is to know that it is possible!

Photo source: Depositphotos
August 17, 2015 I like: