How to get rid of internal fears. How to get rid of fear: folk advice

Fear is a feeling that is present in every person. There are different fears: for children, for their health, fear of heights, closed spaces, fear of spiders, and so on.

If you are afraid, it means you can avoid unpleasant sensations. Fears within reasonable limits warn against unnecessary actions and actions.

But what to do when fear has completely filled your existence? You are afraid , . And these thoughts become obsessive and fill your entire consciousness and existence. That is, they turn into phobias. How to get rid of such fear? About this - in the material.

You will find auto-training to increase self-esteem in ours.

Where do fears and phobias come from?

Fears psychologists divide into two main groups:

rational;
irrational.

The first ones exist in every person and are transmitted at the gene level. They help a person avoid danger, save the life of himself or his loved ones. For example, you wouldn’t hang from the railing of a balcony on the 7th floor.

For what? After all, this is life-threatening - you can fall and crash. These same rational fears They will not force you to approach something dangerous: a poisonous snake, a predator, an angry dog. Therefore, such fears perform their functions:

protection;
getting rid of troubles;
guide you to the right actions and actions.

But the second group - irrational fears- make a person afraid of something that actually isn’t there. These are far-fetched fears. How do they appear?

When a person does not solve some internal problem, puts it off for later, he is afraid of something in reality. But if you don’t work on yourself, this fear becomes deformed and goes into the subconscious, causing irrational fear.

For example, a young man was always afraid of people, of society, had complexes and could not find a common language with his peers. But constantly internally put aside this fear that worried him: “Then I’ll think about what to do with it.”

Over time, the real fear went into the subconscious. And an irrational fear appeared - fear of heights. Now this young man is afraid to even stand on a chair.

This - imaginary fear, which, as a result of the deformation of his fear - fear of people and not being up to par in communicating with them - turned into such a far-fetched fear - fear of heights.

What is dangerous about living in fear and how to overcome this feeling? Find out from the video:

Types of phobias

Long-term, unreasonable fear in psychology it is called a phobia.

This fear leads to prolonged anxiety and anticipation of the worst.

A person's personality begins to deform. Fear follows him everywhere.

There is no need to delay this situation, since further pathological changes in consciousness occur, which can lead to mental illness. All human phobias can be divided into main classes:

Aichmophobia - fear of sharp objects;
- water;
social phobia - society;
- heights;
- animal;
- confined space;
ethnophobia - a certain race, and so on.

Is it possible to fight on your own?

Man is a rational being. He can analyze his states and emotions. Therefore, he can cope with his fears and phobias on his own.

Main to overcome fears and anxiety:

Human desire.
Ability to analyze.
Ability to make correct conclusions.
Work on yourself.

If you feel like you can't do it alone, consult a psychologist, which will offer you several methods of getting rid of fears and phobias.

If you feel strong. Then begin to independently get rid of unnecessary fears and worries that prevent you from living.

For this:

Be honest with yourself about what it is that scares you.
Learn to relax as much as possible during a surge of fear.
While relaxing, try to understand whether everything is really so scary and unpredictable.
Try to relax as much as possible and breathe properly and calmly.

The most difficult thing in getting rid of phobias on your own is being able to relax. To do this they will help you:

music;
soothing sounds;
uniform, calm breathing;
comfortable position;
the ability to imagine yourself at this moment in the most favorable environment for yourself.

Not everyone is able to relax and gradually minimize fear. Therefore, a psychologist in this situation is your best assistant.

When such sessions are carried out correctly fear will decrease, and literally in a month you will not feel even bouts of fear.

How does fear or anxiety manifest itself, how does it affect a person and how to get rid of it? Psychologist's comment:

What methods does treatment include?

How to cure or suppress fear? With a professional approach to treating experiences a number of modern techniques are used- starting from hypnosis and ending with medication techniques.

But if you consult a specialist in time, and medications are not indicated for you, then the specialist can use other methods of treating fears:

Desensitization is a kind of processing of situations that cause fear.
Exposure is facing fear eye to eye.
Humor is the ability to laugh at your fears and at yourself.
Progressive muscle relaxation.
Included modeling - replaying a situation that causes fear.

Therapy using virtual reality- transferring fear to a game with fictional or fairy-tale characters that do not exist in nature.

The doctor may also suggest putting everything on paper, drawing diagrams of different situations and ways out of them. Then it will be visually clear that there are actually many exits - choose any one.

May be offered technique with the inclusion of logic, when all fears are depicted schematically, a diagram of options for overcoming them will be proposed.

Reasoning logically, the patient will ultimately come to the conclusion that fears are only in his head, they do not exist anywhere else. They are far-fetched and far from reality.

Basic principles in overcoming

I’m afraid of everything: how can I fight this?

Depending on the reasons for the appearance of fears, and, as a rule, all fears from childhood, you need to identify the basic methodology for working with this fear.

But for any reason and any technique there are certain principles for overcoming fear:

Get away from negative thoughts.
Think more about the positive.
Start dreaming about something.
Set yourself a goal.
Catch yourself thinking negative thoughts, stop and transform them into a positive way (For example, I can’t go with a friend now, but I’ll definitely do it after class).
Take bad news as a change for the better.
Even give in to negative events with the thought “this means this is necessary for some reason.”
Know how to laugh at yourself - funny means not scary.
Don't stop there, move on.

How to remove anxiety and fear from the subconscious at home? Hypnosis session:

Unfortunately, our telecommunications are filled with horror films, these include films, games, such as zombies, street posters, pictures on the Internet, and so on.

We can see something terrible and forget for a while about it.

But then terrible pictures appear in my head, and fear appears. The first thing to do is to enable logic. Sit down calm down and ask yourself 3 questions:

Why am I thinking about this now?
What prompted me to these thoughts?
What was the root cause of this thinking?

Answering these questions, you will understand that, for example, a recently watched horror film has been reformatted into terrible images and fear.

Draw the right conclusion - give up what excites your consciousness and makes it paint unpleasant, terrifying pictures.

From self-hypnosis

When talking about the psychosomatic nature of the disease, doctors mean the psychological and mental state of the person that provoked the disease. Doctors believe that all diseases come from the state of the nervous system. That's why the main conditions for good health and absence of fears:

calm;
equilibrium;
the ability to relieve stress through physical exercise;
active lifestyle;
proper nutrition.

Get rid of self-hypnosis, including fears, possibly in different ways:

Think more positive.
Get to the root of the fear and write down the main reason on a piece of paper. Then get rid of this reason by working on yourself with the help of specialists or on your own.
Keep yourself busy with something new and interesting.
Read more positive literature, watch good films.
See difficulties as necessary experiences in your life.

In other words, run away from negativity, look for positivity even in not very attractive things, set yourself up in a positive way, organize your thinking so that you are always in a good mood.

For anxiety and internal tension

Anxiety can occur periodically in a person when a stressful situation occurs, then if anxiety is your constant companion, then psychologists talk about the so-called anxious person, who is already worried for no reason - out of habit.

Internal tension arises, which can be accompanied by sweating, fever, and pain symptoms. This situation must be prevented. For this:

There are a lot of ways to get away from negativity. Don't let fear get into your head. Overcome yourself, work on yourself, every little victory will help drive away all negative thoughts and make room for:

dreams;
joy;
love.

How to love yourself and increase self-esteem? for women on our website.

Exercises

What to do to overcome feelings of anxiety? Exercises to relieve anxiety in adults:

Love yourself, because you are the only one, so unique, individual, unusual, talented.

Don't be afraid to be who you are. Naturalness has always attracted people and pushed aside fears, doubts, and anxiety.

How to overcome fear and anxiety within yourself? Exercise:

Man is an undeniably intelligent creature, clearly aware of his own actions, but certain reactions of his body cannot be controlled, or considerable effort must be expended to achieve this. In particular, in moments of panic, when, by force of circumstances, a person finds himself in a frighteningly difficult situation, his actions are often devoid of logic - harmless things become a source of negative emotions, the body trembles and weakens, control over thought processes is lost, as, indeed, over any emotions .

As a result, you have to think about how to cope with the phobia and pacify the uncontrollable fear. Some fears are harmless, others can turn into an unbearable burden, since they become an obstacle to social life, communication, work activity, and prevent you from enjoying pleasant little things. The fight against phobias in an advanced form is quite difficult, but quite real - clinics and psychological centers are created for this purpose.

Phobias cannot be ignored, but must be treated correctly

Before you think about how to get rid of a phobia, you need to be sure of its presence - first you need to distinguish such phenomena from the fear of certain events and things inherent in any person. There are four factors that help recognize uncontrollable fear:

Significant intensity attached to certain objects, thoughts or circumstances.
Stability, since the nature of the phenomenon under consideration is constant, it does not go away on its own.
Unreasonableness is when uncontrollable fear arises without basis as a result of certain expectations.
Life restrictions - ordinary fear can be overcome, but an uncontrolled reaction forces a person to avoid participating in certain events and situations with all his might.

A number of signs indicate that treatment of fears and phobias is required:

Exaggerated fear, panic at the sight of a certain object or in the event of a special situation.
Uncontrollable trembling, rapid heartbeat, increased sweating, dry mouth, possible feeling of nausea and dizziness.
There is mental retardation and the impossibility of constructing a logically verified action plan.
An uncontrollable desire appears to run away as far as possible, to hide securely.
After what you have seen or experienced, you feel weak, have nightmares and become paranoid.

Despite the fact that psychiatrists say that a complete logical explanation of fear is impossible, this statement can be disputed, since there are many methods to get rid of a phobia, which requires understanding the root cause of its occurrence. There are many types of fears - a person can be afraid of spiders, sharp objects, water, open spaces and other things. However, there are the most common causes of uncontrollable fear, these include:

Fear of closed spaces - claustrophobia. The phenomenon may be accompanied by strong rapid heartbeat, chest pain and dizziness.
If you have a fear of heights, they talk about acrophobia, in this state a person experiences a real panic attack and is unable to think normally.
At social phobia a person experiences panic when it is necessary to perform public actions. In general, about 13% of the planet's inhabitants suffer from this type of pathology.
At zoophobia a person is afraid of certain animals, and the phenomenon can be a consequence of negative communication experiences or transmitted from other people.

Because of acrophobia, a person behaves inappropriately when he is at a height

The danger of the condition and the possibilities of modern therapy

Now let's talk about whether treatment for phobias is required, how necessary professional intervention is, and how to get rid of phobias and fears on your own.
Considering that panic states, even those that do not occur too often, have a negative impact on the quality of life, it is necessary to ask the question of how to cure a phobia, especially since today there are many techniques that allow you to cope with this condition. The effectiveness of therapy is high both in the case of professional intervention and in self-medication, subject to the basic rule - there must be a willingness to analyze the underlying factors that provoked the development of fear and a sincere desire to eliminate it from one’s own life. When approaching the problem, specialists use a specific scheme on how to get rid of phobias, fear and panic states:

First stage– a clear definition of the phenomenon that causes fear and worsens physical condition.
Second phase– work with the very cause of fear, while professionals at this stage use hypnosis and psychotherapy techniques. Conducting special sessions helps the patient to realize and accept his fears, and allows him not to lose constructive thinking in the event of a critical situation.
Third stage how to treat phobias - controlling fears in practice and the ability to make the right decisions without the desire to escape from reality.

It should be noted that when deciding how to treat phobias in adults, a specialist can use pharmaceutical drugs that help relieve nervous tension and reduce the occurrence of panic attacks. However, such drugs are quite dangerous to health, their use is fraught with the risk of developing pharmacological dependence, and therefore it is undesirable to get carried away with them.

Getting rid of the problem yourself

When considering how to deal with phobias and fears on your own, the most common opinion is that treatment should be handled exclusively by a professional. However, this approach is incorrect - in the case when the patient is determined to have a successful outcome and believes in himself, it is possible not only to reduce the manifestations of panic fears, but also to completely get rid of them.

Phobias need to be treated by a psychotherapist

In many ways, an independent approach to how to deal with fears and phobias resembles the approach of a professional psychotherapist, excluding the technique of hypnosis. First of all, you need to ask yourself what exactly is the source of panic fear - not justified fear, but a feeling that cannot be controlled. After all, fear in the usual sense is a natural instinct of self-preservation characteristic of any living creature.

After determining the source of the problem, you should master the basic method, which will allow you to treat phobias and fears yourself. We are talking about desensitization, which is the ability to relax precisely at the moment when panic begins to manifest itself. Now about how to use it - first you need to completely relax and realize your fear by determining the answers to two important questions. How bad and scary is it really? Is it possible that the victim is exaggerating the danger?

When considering phobias and how to combat them on your own, relaxation deserves special attention. The desired position is horizontal, after which the auto-training session begins. To achieve the desired effect, a voice recording can be used, turned on if necessary. This kind of sessions needs to be carried out not only during panic attacks, but also in a calm state, when there is no source of fear, which in the future will allow you to more quickly achieve the required state.

A very important aspect is proper breathing, which helps restore psychological balance and reduce heart rate and pulse rate. During the relaxation process, it is recommended to listen to your own breathing, while fully surrendering to the physical sensations, which will speed up the procedure and achieve a more complete effect.

To summarize the above, we can distinguish six stages on how to deal with phobias on your own:

analysis of the source of unreasonable fear;
awareness of fear and its acceptance;
a gradual decrease in the strength of the manifested fear;
the ability to relax in a critical situation;
restoration of breathing;
restoration of psychological balance through auto-training.

Effective techniques to combat pathology

There are special techniques that allow you to cope with far-fetched pathological fear.

Breathing exercises help fight phobias

Let's look at the most effective ways to get rid of a phobia yourself using the following techniques:

Turning off negative thinking, which allows you to cope with fixation on negative aspects, suggests using the “electric switch” technique. Your own fear is represented in the form of a relay that turns off with one jerk downwards - you should imagine this process as clearly as possible in all the details.
You get rid of fear with the help of breathing - inhaling gives courage to the body, exhaling eliminates panic. In this case, after inhalation there is a slight delay, but exhalation should take twice as long as inhalation.
It is necessary to do exactly what causes panic - in this case, a “drive” arises, a special energy that can help to realize oneself. If, for example, a person has social phobia and fear of public speaking, it should be done at every opportunity.
The principle of “knocking out wedge with wedge” suggests the use of a technique based on the independent invocation of physiological reactions corresponding to the phobia - rapid heartbeat and intermittent breathing. This approach destroys the integrity of the fear response, resulting in the possibility of awareness and taking control of emotions.
The technique of “playing a theatrical role” allows you to overcome subconscious attitudes - you need to portray a confident person, deliberately straightening your shoulders, taking on an imperial posture with your chin held high. A slight smile is also necessary - it is enough to stay in this state for just a few seconds so that the brain can respond to the body’s reactions and eliminate fear.

Consolidating the effect obtained

In order to prevent the panic state from returning, constant work on your own personality and self-esteem will be required.

Focusing on the positive is the best prevention of phobias

For this, there is also a certain scheme of actions that should be followed in order to get the maximum positive effect:

all victories, even the most insignificant ones, must be recorded;
failures are carefully analyzed in order to be able to write the next script that will be aimed at success;
it is necessary to create your own support by building support in the form of faith in science or in higher powers - the main goal is to gain confidence in a successful outcome when using your own capabilities to the maximum;
a person should be focused on the positive; one can rely on the love of loved ones, a friendly attitude towards others and the perception of a reciprocal disposition.

Yes Yes! Fear is just an emotion that accompanies the instinct of self-preservation and protects us from stupid things. However, a person is 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 are nothing serious, but already interfere with life and give rise to self-doubt? There are working methods that we will tell you about in this article.

People's feeling of fear

Each person has his own fears and complexes, and sometimes they are so strong that they subjugate a person, do not allow him to live a full life, make him suspicious and irritable. After all, if you fight fear, 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 cause us a lot of problems and inconveniences.

The feeling of fear makes a person constrained and plunges him into a stressful state, which can negatively affect his health. At the same time, fears interfere with a successful career, make a person timid, and force him to abandon his goals. The fear of abandonment prevents you from starting a family and living a full life.

Main types of human fears

Fear of death. This is the strongest and most natural fear for a person. To prevent it from turning into a phobia, you need to realistically perceive the situation, and also realistically assess the dangers of emerging events.

Fear of loss. We are often afraid of losing our loved ones, jobs, certain things, and this fear can dictate our behavior pattern.

Fear of achieving 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, since fears slow down the rational course of events and prevent the development and fulfillment of the individual. By overcoming on your own even the fear of failure and the fear of not being good enough, you will already achieve a lot in life.

Many people prefer to ignore their groundless fears, trying to pretend they don’t exist. Therefore, the very first and most important step is to admit your fears.

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

Feel your fears. Confession was the beginning of the journey, but when we are afraid, we continue to be afraid and try to drive away these thoughts. But on the contrary, we 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's 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'll just find a new job. Are you afraid that you will be rejected by the opposite sex? So what, you will meet someone better. Fear of financial ruin? It doesn’t matter either, cut down on expenses, ask for help from friends or relatives, and you’ll earn money again. Either way, you will survive!

When you feel fear, don't give up on action. To get rid of fears, continue to do everything necessary to achieve the goal and calmly accept the result of the work done.

Prepare to fight. Develop an action plan and practice all sorts of ways that help you overcome your fears and achieve your goal, be it a meeting, an interview or a business meeting.

Stay in the present more often. All fears, one way or another, are related to fears about the future: what will happen, what it will look like, how to endure it, etc. focus on the specific situation, and not on what might happen as a result, and you will achieve what you want.

Keep taking steps. Pursue your goals and overcome your fears, starting with what you are most confident about. Feel the pleasant feeling of victory and take the next step. Celebrate your achievements and strengthen these feelings within yourself.

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, recognizing 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 help from a psychologist and with his help overcome the problem.

Don't be led by your fear, fight it.

How to get rid of panic attacks and fear

It is unlikely that you can find at least one person on our planet who does 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 the question of how to lose the feeling of fear in situations where there is real danger?

Obviously not. However, the situation changes radically when people begin to experience unreasonable fear that haunts them for no apparent reason, poisoning their existence and significantly reducing the quality of their lives. Such fear is not only possible, but also necessary to 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 arises in you for no apparent reason, then most likely it simply does not correspond to the objective surrounding you reality. This means that, having studied the nature of fear, you can try to manage it and, ultimately, learn how to lose the feeling of fear in a given situation.

Determine the root cause of fear, the factor that causes you fear, and try to assess how real the threat generated by your imagination is. More often than not, it turns out that the risk posed is negligible, and all you can do in such a situation is to constantly remind yourself of this.

If you cannot determine the cause of your fear, it means that it lurks somewhere in the depths of your subconscious. Such fears are very often experienced by people with pronounced emotionality and a wild imagination, who are simply unable to distinguish between fear based on a real threat and fears generated by their imagination.

Some of them are afraid of one day discovering that they are buried alive, others cannot overcome their fear of baldness, snakes, spiders, infections, children's 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 fear was completely in vain.

If your fear has already transformed into a phobia, then you can only get rid of it if you receive professional psychological help. Experts strongly advise against trying to overcome phobias on your own.

Fear is a holding anchor.

You need to gather all your strength to fight him and defeat him.

We need to understand that fear does not easily slow us down or prevent progress.

He does not allow us to move forward at all. Many people know absolutely nothing about how to overcome fears and insecurities.

Examples of how fear limits people:

If you are afraid to speak English, you will never speak it.
Until you close your questions about how to overcome fear in yourself, it will continue to keep you silent.
If you're afraid to fight, which means that at the right time you will not be able to protect your close friends in battle.
If you are afraid of losing your husband or wife, guy or girl, you will never become his or her ideal as long as fear lives in you.
Ultimately, your fear of losing your partner will only push him away, and you will break up only because your fate was initially determined by a fear that you could not cope with.

Constant feelings of anxiety and fear greatly limit and hold us back in many aspects of life.

Overcome it and rewrite the script of your life.

Leave the heavy anchors of fear behind and experience the full joy of life.

Where do these phobias come from, the reasons for their appearance?

1. False beliefs and concepts, incorrect perception of the world

All your obsessive and restless thoughts are taken away from false beliefs and concepts in the head.

If there are no false beliefs and concepts, then there are no disorders or experiences.

Watch them, notice them in yourself, and they will begin to clean up. This way, you will worry less and less about how to get rid of fear and uncertainty.

2. Faith and feeding this feeling by the person himself

You can't overcome fear until you let him be in charge and as long as you believe in him.

If you believe in fear, it will only increase. And then your treatment of constant feelings of fear and anxiety will be useless, because the conviction of their existence will only intensify.

Remember that fear in psychology is just an emotion. This emotion shouldn't affect you.

3. Doubts about something unknown and unknown

When something new and unknown awaits a person, the process of evaluating yourself begins. When you evaluate yourself, your strength is called into question.

When evaluating yourself, there is an unnecessary need to always reinforce and confirm this assessment.

Jump into this unknown with pleasure, go towards something new.

In fact, It is the unknown that opens up new horizons, it is there that there is life and new space for growth opens up.

Get out of your comfort zone more often, strive to experience the unknown and no longer think about how to get rid of phobias on your own.

4. Self-preservation instinct - your cowardly self

Every feeling we have is based on evolution, and is rooted in the instinct of self-preservation. The reason for the appearance of feelings of fear and anxiety is precisely this instinct.

If you are feeling jealous, then this is one of the manifestations of the instinct of self-preservation.
Jealousy protects you from sexually transmitted diseases, which can be fatal.
If you are lazy, laziness saves you strength in case of attack by a predator, so that you are ready to flee or fight with fresh forces at any moment.
Even love is a feeling aimed at preserving life. If you are in love, it gives you a purpose in life that overshadows everything else.
Love makes the process of procreation pleasant and free from problems. Lovers simply turn a blind eye to problems.

Love is a feeling that makes sure that nothing interferes with the reproduction of individuals.

Every feeling that we have has a main purpose - save the lives of us and our family.

Fear is just one of these feelings. Know the reason for its appearance, and you will no longer be so bothered by thoughts about how to deal with the fear of death.

After all, this is a simple instinct of self-preservation.

1. Understand that there is nothing valuable in life to cling to.

There is really nothing in life that you can truly cling to.

If you dig deep, then for people, in fact, the most valuable thing is simply sensations (pleasures, good emotions).

But they don't create much value.

To get rid of constant fear forever, you need to be a free person inside.

People do everything in the world for the sake of sensations, good emotions, tactile pleasures.

All human evolution is a race for emotions and sensations.

People are driven by emotions, they want to experience them.

Hence they are afraid of losing them, people cling and depend on sensations and emotions.

See the world through your own eyes, not through the eyes of society.

Otherwise, you will remain shy and timid all your life. Read more about how to remove shyness and modesty, We .

A person’s inaction and inactivity determine the degree of development of his cowardice

Fear is like a virus; it cannot be measured. But you can judge it by the body's reactions.

Antibodies are produced to the virus. Doctors find antibodies in the blood and understand that a virus lives in the body.

Fear is revealed in the same way.

Few people admit that they have it. But fear can be seen in the results of a person's life.

People stricken with fear exhibit inaction. A person is afraid and does not know what to do with feelings of fear and anxiety.

He can also be cowardly due to his big ego and... This all limits people.

When fear levels go through the roof beyond all permissible norms, it causes complete paralysis of activity.

From now on, all types of treatment are pills, powders and promises of how to overcome fear and self-doubt.

But they do not work while the fear virus lives in a person.

What you used to call laziness– are not laziness. This is the fear of leaving your comfort zone, which is carefully disguised by your excuses.

Fear - the real reason for inaction, not laziness. You will know by knowing its reason for its appearance.

As soon as a person’s fears are removed, the so-called laziness immediately recedes and activity comes.

3. To fight fear and anxiety, you need to understand not the consequence, but the cause of its occurrence.

Otherwise they will never leave throughout their lives.

Subconsciously, people themselves avoid fighting fear.

People don't fight for a reason- fear, and with consequences fear – inaction.

It’s easier for people this way, because fighting inaction is much more pleasant than fighting fear.

So people occupy themselves with all sorts of activities, the effectiveness of which is no higher than simple picking their nose.

It doesn't bring results. Questions about how to remove fear and embarrassment and be confident in yourself remain unresolved.

A man who fights fear, does what is most effective, regardless of whether he is afraid to do it or not.
As a result, a person quickly achieves success.
A man who struggles with inaction avoids everything that he is afraid of and occupies himself not with what is effective, but with what is pleasant to do.
Such people spend their whole lives on various nonsense, because their goal is just to be busy. And they get what they want - employment. They get busyness instead of results.

All the people around are trying to be busy and are not even looking for an effective method to overcome their fears and phobias.

There are no results because the selected activity is selected people only to avoid their fear, and not to achieve results.

Everyone struggles with inaction, and not with fear.

Because of this, a person experiences and worries about it all his life.

Engage in self-education and self-development!

Self-study teaches us overcome fears. It teaches us to do what is effective. Thanks to self-development, we are no longer worried about how to deal with fear and anxiety.
The fight against inaction teaches us just keep busy. Endless searches for employment and blind actions bypass fears.

4. Realize that you are not inside the body (all Buddhists know)

The body saves its own skin and is afraid almost always.

Many questions about how to overcome the fear of death or other misfortune will disappear forever and will never return when you realize that you are not in the body.

This does not mean that you will deliberately mutilate your body. Not at all!

No need to exaggerate.

You will also continue to do your favorite things, but there will be an awareness that you are not inside the body.

99% of fears are associated precisely with the feeling that that you are this mortal substance. This gives rise to concerns that you might lose something or be deprived of something.

By associating yourself with some object, in this case with the body, you understand that you are mortal. From here, thoughts constantly arise that you may disappear, or that your body may fall into danger at any moment. This creates a huge amount of fear. How incredibly helpful it is to realize that you are not the body, the skin.

Realize this and you will no longer be bothered by thoughts of how to get rid of the feeling of fear.

5. Let him do whatever he wants inside you - an effective technique of non-resistance

Fear is illusory.

The main points and essence of this technique:

During this process you realize that fear cannot do anything other than create an emotion or sensation.

After all, fear is it's a ghost without a reason or basis.

Look straight into fear.

After all, it’s just not a real emotion, it can’t touch you.

By allowing fear to be, you realize that it is like a ghost. There is no real danger. There is only an emotion that appears. And if you don’t run away from it, it appears, grows and then disappears. The more often you DO NOT run away from fear, the faster the fear will disappear.

Without resisting what comes and goes, you close your questions about how to get rid of obsessive thoughts and fears.

6. Know that fear has no power over you, it is simply experienced in the body.

With this mindset, you understand that fear will be experienced in the body and this is the maximum that will happen to you!

Gradually you don't pay attention to him.

For you this is another an emotion that comes and goes.

There is nothing at the root of fear. There is no foundation on which it rests.

Watch the following useful video on how to cope with the fear of death, the future, failure and all sorts of unnecessary thoughts.

Meditate

If you are haunted by noise in your head and internal dialogue, then meditation will help you.

Meditation will not help you get rid of fear, but it will allow you to be at peace and eliminate internal dialogue.

7. Laugh in his face, he should only have one role in your life - entertaining

Laugh from the mere feeling of fear.

This laughter destroys any manifestations of it.

This is the only weapon. This is how you can overcome anxiety and fear with just laughter.

You cannot fight it, solve it, or negotiate with it.

You can just see that it's just fake.

Fear is a reflex that develops on its own.

This reflex bypasses the cerebral cortex.

Persuasion and reasoning have no effect on him.

Fear does not go through the cerebral cortex and does not respond to persuasion.

If you feel afraid or afraid of something, laugh and smile at it, and you can get rid of your inner fear.

It makes your life more interesting and exciting. This is how wise fighters in the ring close their questions about this and any phobias.

8. Do your own self-reflection in writing.

Self-analysis allows you to clearly analyze the problem and write your own answers to it.

Grab a pen and paper and do some written self-reflection.

The benefit is that in this way you can independently remove fears from a person and get answers yourself without the need to turn to someone for help.

For example, ask yourself these questions:

What is bothering me now, and what is the cause and source of the problem?
What makes me feel this way?
Is it really real or is it just a feeling?

Everyone will have their own unique answers to questions about how to get rid of fears and phobias.

Everyone can solve the problem themselves.

9. Create new reference experiences, destroy old limiting beliefs.

When you face fear and do something that was previously scary, your brain creates a new reference experience.

The brain understands that there is no fear and there is no reason to be afraid of anything.

This way you gain new insights about how to treat anxiety and fears.

To leave it behind, you have to go through it.

Only by walking through fear will you rewrite and create a new reference experience that will destroy old limiting beliefs.

If you run away out of fear, he will chase you all your life. It will wear you down and turn your life into an escape.
If you follow fear, then at some point you will realize that it is not there. After all, he is left behind and nothing can hold you back or stop you.

That's all. Now you know everything about how to overcome the fear of death and live in harmony.

Various fears, phobias and panic attacks are a real scourge of residents of large cities. Most of us have experienced unexplained attacks 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 of what is the reason for the development of neurotic fears has changed over the years: psychological science does not stand still, identifying new factors. The most obvious source of neuroses is psychological trauma. For example, claustrophobia (panic fear of closed spaces) can develop as a result of a person being under a landslide. 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, neurosis is caused by minor stresses that imperceptibly undermine the body’s strength. The main culprit, which tirelessly undermines the nervous system, is considered to be unresolved internal conflicts.

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

Hysterical neurosis. It manifests itself in ignoring the objective conditions of reality, inflated claims towards others, lack of self-criticism and difficulties in containing desires. Hysterics tend to unconsciously manipulate others, causing them to feel guilty and self-pitying. Psychosomatic manifestations of hysterical neurosis turn out to be an ideal tool for getting what you want from loved ones and justifying your own selfish behavior.
Obsessive-psychasthenic neurosis. Characterized by a contradiction between needs, desires and moral attitudes. Leads to increased self-control, hyper-cautious behavior (obsessive neurosis and fear neurosis).
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 formation of this neurosis is facilitated by the frantic rhythm of modern life.

A person can suffer from several types of intrapersonal conflicts at once. 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 - genetic predisposition.

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

The following symptoms are characteristic of neurosis of any type:

emotional disorder (depressed mood, general pointless anxiety and specific fears);
sleep disorder (insomnia, nightmares);
motor disorders (nervous tics, hyperkinesis);
migraines that occur during nervous tension (exam, speaking in public, etc.);
psychogenic skin reactions (neurodermatitis, psoriasis, urticaria);
gastrointestinal disorders (diarrhea, constipation, voracious appetite, anorexia nervosa);
somatovegetative disorders (sweating, hot flashes, nausea, cardiac arrhythmia syndrome, difficulty breathing, fainting).

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

Treatment of fears, neuroses, panic attacks

Usually, when a person experiences panic attacks for the first time, he turns to cardiologists and neurologists. However, ultimately the main burden in the treatment of neuroses falls on the shoulders of psychotherapists and psychiatrists. Specialists determine the causes of fears and panic attacks and select appropriate methods of therapy: medication, physiotherapy, rational psychotherapy, desensitization method, hypnosis, art therapy.

Drug therapy

It is important to note that antidepressants and tranquilizers do not actually treat fears, neuroses and panic attacks. Their action is designed only to suppress the functioning of the central nervous system and stabilize the autonomic nervous system. If no other actions are taken besides taking medications to eliminate the neurosis, there is a high probability that after stopping the drug, 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 normally and stop attacks of panic during periods of exacerbation of neurosis. However, anti-fear pills have many contraindications and side effects, including the formation of chemical and psychological dependence.

How to deal with panic and fear without drugs?

It is better to contact specialists who offer to help get rid of fear without drugs. The main objectives of psychotherapy for neuroses are:

overcoming intrapersonal conflicts;
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 any of the available options for solving a problem forces a person to be 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 take this option. She is hampered by the attitude that grateful children do not act this way. She may also begin to blame herself for her occasional feelings of irritation towards her father. Negative feelings are repressed from consciousness, but continue to have a negative impact on the body. Psychosomatic disorders develop, including panic attacks.

Treatment of neurosis and accompanying panic attacks consists of changing one of the poorly compatible elements in the mind: the desire to immediately arrange one’s personal life or the understanding of one’s child’s duty. Any belief can be changed if you question it. In this example, the fear of being a bad daughter can be dispelled through 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, and neuroses is played not by the life circumstances themselves, but by our attitude towards them. For example, what causes fear and panic is not the very need to speak in public, but our thoughts and expectations associated with public speaking.

It is not always easy to understand why we develop 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”;
panicky thought “The world is not okay.”

These beliefs, as a rule, are learned 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 (fear neurosis) or increased self-control (obsessive neurosis). For example, a person’s conviction that there is something wrong with him, that he is bad, makes him experience many of his desires and natural manifestations of his personality.

The development of neuroses and fears is also influenced by some cultural prejudices. Psychologists identify “should” attitudes as the main ones:

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

Without criticizing such social stereotypes, a person drives his personality into too narrow a framework. Every time he deviates from the strict rules of “how it should be,” he will inevitably feel fear and panic. Therefore, it is useful to occasionally review your beliefs.

Keep 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 a situation that is undesirable for you. For example, you are haunted by the same panic fear of public speaking. You describe in detail what terrible things can happen on stage: you can trip while walking on stage, forget your lyrics, say something stupid. They will react badly to you, they will boo you, your boss will be unhappy. These are all the things that you don’t want, that you want to avoid.

Then turn the page and describe what you want. No, you don't want to never speak publicly. What you really want is to be treated well, to be respected by your employer, and to be considered 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 perform poorly, I will give people something to laugh at.”

Destructive beliefs that cause a panic reaction:

Someone else's failure necessarily causes ridicule.
All people do is look for a reason to gloat.
An impression of a person is created by one single action.
To be loved, you must always be on top.

Already at this stage of working with fear, many people experience relief when they notice the absurdity of such judgments. But you can go further and play the game: “What if..?”

Positive thought: “What if there are people in the audience who also have a fear of public speaking?”
Positive thought: “What if they sympathize with my failure?”
Positive thought: “What if I am valued at work for other qualities, not just my ability to speak?”
A fear-reducing thought: “What if I was the one asked to give the speech because other employees are less trusted?”
A hopeful thought: “What if I do well?”

Notice the thoughts that help you ease your panic and feel better. They need to be taken as an axiom and turned into your new beliefs. The search for physical evidence of the chosen thought will help you gently change your settings. Our psyche is designed in such a way that we notice only those phenomena whose probability we admit. Challenge your brain to find evidence for a new idea, and it will do it.

You can learn more about how to get rid of panic and fear using hypnosis from the video:

How to get rid of obsessive thoughts and fears?

To eliminate intrusive and fearful thoughts, a behavioral psychotherapy method called “thought stopping” is used. It is easier to stop thoughts if the problematic situation is first created only in the imagination. Having imagined yourself in conditions under which anxious thoughts and panic usually arise, you need to train yourself to switch to positive or neutral thoughts.

The second step is to set reminders on your phone at relatively short intervals. Focus your attention on the thought that creates fear and panic, and when the alarm goes off, loudly say “Stop!” and try to shift your attention to the positive.

At the last stage, the words “Stop!” are pronounced only to oneself. 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 anxious thoughts and obsessive fears through meditation. You need to find a quiet place where no one will disturb you, sit comfortably, 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 inhaling and exhaling. Meditate for about 15-20 minutes every day for a month, and you will notice how much easier it becomes for you to control your emotional state.

Attacks of panic and fear: how to get rid of them?

The following methods will help normalize your emotional and physical state during a panic attack.

Grounding method. During this time, direct all your energy to accomplish the following task: find five objects around you that you see; four objects 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 panic will subside.
Breath control. During a panic attack, breathing problems may 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 cope with the feeling that you are suffocating. Breathe from your diaphragm: place your hand on your stomach and make sure it rises as you inhale. Inhale deeply for four counts, hold for a couple of seconds and exhale just as slowly.
Relieving muscle tension. As you inhale, clench your hands into fists, tense your muscles, imagining that you are starting a fight, and as you exhale, relax.
If you see that you are literally starting to shake with fear during a panic attack, do not try to hold back. This means that the tension has already reached its peak, adrenaline has entered the bloodstream, and you need to vigorously discharge. In such cases, it is better to start moving actively: walk quickly, run, bang your fists on a pillow, shout.
Visualization technique. Feeling a wave of fear and panic rolling in, close your eyes and imagine a place where you feel safe and happy. It could be your home, a beautiful location, or the arms of a loved one. You can imagine your psychotherapist next to you and “listen” to what he advises you to do to overcome panic fear.
Playlist for when you panic. It is believed that during a panic attack, musical compositions with a measured tempo corresponding to the heart rate in a calm state of the body (no more than 60 beats per minute) help best. But you can try playing a more rhythmic melody if you associate it with pleasant thoughts. And the best thing to do during a panic attack is to listen to music that you are used to meditating or doing yoga to. The formed conditioned reflex will work, and your body will automatically relax.
Help from a friend. Anticipating another panic attack, call someone close and ask them to distract you with conversations. If a loved one suddenly turns out to be unavailable, it’s okay - call the helpline. A 911 operator knows what to do during a panic attack and will help you cope with your fear attack.

To fight a panic attack at the moment of an attack of fear, frankly speaking, it is already too late. If you keep your body in a state of chronic stress, it is foolish to gorge yourself on the fact 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 or nervous preparations for work. Stretch sweetly and lie in bed for another five minutes. Promise yourself that wherever you go and whatever you do today, you will give your full attention to the things that make you feel good.

Think not about the neighbor who for some reason did not greet you when you left the entrance, but about the beautiful maple tree 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 aspects in any phenomenon or person. Intentionally finding the little things that make you happy will change your day beyond recognition. Life without worry, without drama, if you are not used to it, may even seem insipid and boring.

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

When you're done, do some physical activity: clean the house or go for a run. Physical activity helps the body get rid of the remnants of emotional stress, train blood vessels and fight vegetative-vascular dystonia - a frequent companion of panic attacks.

Massage helps to cope with panic attacks, eliminating tension in the muscles. It is especially useful to stretch your shoulders, head, and neck-collar area. Massage in this area improves cerebral circulation, eliminates headaches, and 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, but the opposite is true. Such substances only weaken 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 to prevent fear and panic attacks with meditation for healthy deep sleep: