The best way to get rid of fear. How to get rid of fear: understand its causes, choose a method, act

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 powerful emotion with a negative agenda. In an instant, a person can lose the joy of life and become a slave to dark experiences. Find out how traditional healers drove away fear and restored the taste for life.

The mechanism of fear is built into human psychology by nature. In ancient times, this useful instinct allowed people to survive, but then it turned into a real punishment. In villages, traditional healers performed rituals to rid people of unreasonable fears and prescribed soothing herbal infusions. Some of these recipes are still relevant today.

People's councils recommend conducting a course of cleansing rituals, since according to most healers, negative emotions are the cause of the evil eye or damage. You need to start your day every day by dousing yourself with enchanted water. Fill a container with water at a temperature that is pleasant for you, cross it three times and read the spell:

“I wash my body and drive away the evil eye. Holy water, wash away my fears, troubles, misfortunes. Amen".

Then pour water over yourself and cross yourself three times without wiping yourself. After this, you should take the herbal infusion three times a day. Pour two tablespoons of lemon balm into two glasses of boiling water, leave for an hour and take half a glass before meals.

Let's drive away bad thoughts

If you are haunted by bad thoughts and are not left with anxiety, perhaps the evil eye has been cast on you. To neutralize it, folk tips on visualizing fear will help well.

Take the rye bread crumb and begin to slowly roll it into a ball. At the same time, imagine how all your fears, irritability and despondency are collected in it. Then place the bread ball on a glass tray and leave for 24 hours. During this time, negative energy will concentrate in it.

Now take matches and start scorching the bread so that your fears burn away. After completing the procedure, wrap the crumb in a piece of paper with three crosses drawn on it and take it out of the house.

How to deal with the fear of death

This type of anxiety state is called thanatophobia in science, and healers classify it as a sign of induced damage to death. For no apparent reason, a person begins to constantly think about his inevitable death, ignoring the joys of life. Insomnia and nervous exhaustion develop, which can lead to suicidal desires.

Traditional medicine refers people with such problems to mediums and psychics to remove the damage. But you can do this yourself. The power of medicinal plants will bring good results. The herbal mixture will give vitality and neutralize negative energy.

In a mortar, grind one tablespoon of dried hawthorn fruits, 3 tablespoons of red viburnum, add a pinch of mint and pour in a liter of boiling water. Leave for an hour and drink the infusion throughout the day.

If you are a victim of panic attacks and fear, don't give up. Remember, you can cope with this problem with the help of proven traditional medicine. Be healthy, calm and don’t forget to press the buttons and

My greetings to everyone. There is probably no person who has never experienced a feeling of fear in his life. This is not only fear in a dark alley, but also fear of a performance, going to the board, fear of flying on an airplane, and you yourself can add a lot of things to this list. Let's find ways together, what to do and how to get rid of obsessive fear.

What are the fears?

Experts have identified and described more than 300 phobias. A phobia is an obsessive fear that can drive a person to a critical state. Therefore, we must get rid of them by any means.

Phobias are divided into 8 groups, but if you look at their simplified version, the following types are highlighted:

Children's. Numerous childhood fears also include social phobia.

Teenage. This includes fear of space, thanatophobia, nosophobia, intimophobia (when a young man is so afraid of girls that he does not want to establish any relationships with them, not just intimate ones).

Parental. Constant fear for the child.

They are also divided into mental and physical, which have significant differences. With bodily fear, the body becomes covered with sweat, goosebumps, the heart begins to pound strongly, a feeling of lack of air appears, sleep and appetite are disturbed (you either don’t want to eat anything, or, on the contrary, you eat everything).

When you are mentally frightened, you experience anxiety, fear, instability of mood, detachment from the world around you, and even a feeling of your body changing.

Long-term anxiety can lead to various types of illnesses. It’s not for nothing that they say that all diseases are caused by nerves. Therefore, it is important to avoid prolonged anxiety or any state of fear.

Methods for getting rid of fear

Anxiety visits every person, some often, some sometimes, no one is immune from this. It’s good sometimes, but what if this condition doesn’t go away? The science of psychology has developed special methods, various techniques that will help restore peace of mind.

First of all, you should understand that fear is a defensive reaction of our psyche. Therefore, you won’t be able to get rid of it, you just need to find out the reasons, then it will be easier to deal with anxiety states.

If you are visited by obsessive thoughts, then a good way to get rid of them has been developed through loud reading of poetry, prose, music or drawings. Draw on paper everything that bothers you, then tear up these drawings or burn them. Imagine that bad thoughts have gone up in smoke.

Did not help? Then use auto-training “immersion in anxiety.” For 20 minutes, imagine all the horrors that dictate your thoughts, then try to forget about them forever.

Another way to relieve stress yourself. One of my friends often uses this method. Sit up straight: inhale courage, determination, everything good, and exhale all worries, anxiety, bad thoughts. Imagine how they left your head, immediately get down to business with the knowledge that everything is going well. Helps a lot!

A heartfelt conversation with a friend helps a lot. Communication is a true protector against low mood and various anxieties. Over a cup of tea, tell your friend about what’s bothering you, and you’ll feel like you’ve been reborn! Have you noticed?

Switching to something exciting or fun is also a great distraction. Find something to do that is truly interesting to you. Believe me, you will not have time for anxious thoughts.

Remember happy moments

If you apply the advice of a psychologist to yourself, you can reduce the number of anxious days.

Don't remember unhappy days, only those when you were happy. Try to stay in this state.
Don't exaggerate the problem. The devil is not as scary as he is painted.
Learn to relax. Aromatherapy, auto-training, sports.
Try to accept the fact that you cannot predict everything, do not think about future problems. My friend is doing very wisely. She says: “When I have something to be upset about, then I will be upset.”
Do not dramatize the situation, do not attract the bad version of events. Imagine a successful solution to your problem.
You don't see a way out of a difficult situation? Try to analyze several options for solving the problem. Reach out to other people. You will see, there will definitely be a person who can “resolve” your difficult situation or turn things around so that the problem no longer seems insoluble.
Run away from worries. How to overcome fear? Play sports. Due to bodily tension, the body produces a hormone of happiness.
Communicate with your fear. Try to find out where it came from, you may have come up with it yourself. Drive him away or try to make friends. Don't let it take over you entirely, switch to positive emotions.
Meet your fear halfway to overcome it. For example, you find it difficult to communicate with people, you feel panic before talking. Then start calling various organizations, talk to strangers, ask questions. If you are afraid of dogs, then watch them from afar. Look at the pictures depicting them: how pretty they are! Then pet a friend's dog. This is a very effective method.
If you are afraid of the dark, then when you are afraid, talk to yourself, call yourself by name. You can laugh at yourself, this also helps a lot.

You are the best person

Many people have low self-esteem, which is why they develop complexes. How to get rid of complexes? Remember that stereotypes are created by people. Most likely, they had a lot of complexes, so reveal yourself as an individual.

Write down in your notebook what you have achieved. Nothing? It can not be so! You will be surprised at what a full-fledged person you are.
Think about yourself only from a positive point of view.
Express your opinion, even if someone disagrees with it. You are an individual, so you have your own opinion.
Change your lifestyle, change your image, have affairs, fight for a better position. After your first success, your self-esteem will skyrocket.
Don't communicate with those who lower your self-esteem.
Don't compare yourself to others. You are the most wonderful person, period!

Are you being attacked?

Who is attacking you? Ah, it's a panic attack! Don’t worry, this condition occurs to almost every person. Suddenly you have a fear of sudden death or a fear of illness. You feel it so clearly, it seems to you that it should happen right now. The heart begins to beat faster, and the head begins to spin, almost to the point of nausea.

Some are frightened by the fear of life, others are afraid to even go into the subway, others begin to fear disasters, and for some it becomes difficult to swallow. But the fear of dying is especially frightening.

When attacks of PA are repeated very often, then a person develops new phobias. Let's get rid of them without hospitals, at home.

Traditional medicine knows many ways to get rid of this scourge.

Take 1 tbsp. l. oregano, pour a cup of boiling water, leave for 15 minutes. Before meals, drink 0.5 cups. The course of treatment is 2 months.
Motherwort is an excellent stress reliever. Brew 2 tbsp. l. dry raw materials with 2 cups of water, boil for 20 minutes. Drink a large spoonful daily for a month.
Before going to bed, drink tea made from mint, lemon balm or linden, then you will quickly get rid of nervous tension.

Tincture of peony, valerian or motherwort will help calm the nervous system and normalize sleep.

Try out techniques to help you overcome panic attacks.

Breathe into the bag. Take a thick bag, inhale deeply, then exhale into the bag. Then inhale from this bag. Repeat 10 times.
As soon as the attack begins, rinse your face and hands with water, moisten the pulse points. Drink 1 glass of water with a pinch of sugar.
Create a good mood for yourself, smile in front of the mirror, you will feel funny, even happy.

Motorist phobia

Many motorists, and not only women, but also men, may develop a driving phobia. To get rid of it:

There is no need to listen to scary stories about road accidents.
Before leaving, ALWAYS check that the vehicle is in good working order, especially the wheels and brakes.
Know the rules of driving.
It's good to know how to park in reverse.
Have front and rear view mirrors to see the situation on the road.
Always have gas in the tank.

Many people are afraid to fly on an airplane. But you must remember that the proportion of airplane accidents is negligible. The most dangerous way is to get to the airport. Before departure, planes undergo strict checks for serviceability, so you have nothing to fear.

If you can’t overcome the trepidation, visit the airport before the flight to get used to the fact that everyone is flying and it’s no big deal. On the plane, take newspapers, books and something to snack with you.

Audience Fear

You envy people who behave so well in front of an audience. It seems to you that they are not worried at all. They are worried, and how! You too will be performing soon, but you have fear of performing.

The first condition is to be confident in your abilities.
Understand that the audience did not come to find a flaw in your performances.
Lighten the mood with a joke, then start presenting your material. A joke really helps to establish contact with the public and overcome embarrassment.
Take a deep breath of confidence, and exhale your excitement, feel the solid ground under your feet.
It’s a good idea to stand on stage several times when there are no spectators yet, to get used to the situation, as in the case of an airplane.

Don't be afraid to give new life

Many girls are afraid of pregnancy, so they do not dare to have a baby. Think, maybe your fears come from childhood or from the instructions of adults: “Make sure you don’t get pregnant!” Don't listen to horror stories about childbirth. Childbirth is a natural process, there is nothing scary about it.

Take a different path in your thinking. If you have a child, you will never be alone. Loneliness is the worst thing! He will grow up and continue your family, and this is so wonderful!

Bring joy to your other half

Fear of sex can ruin a relationship, so make it a rule: giving pleasure not only to yourself, but to your partner. A man who is determined to win quickly may misfire, which in the future can grow into a big problem.

Talk about this topic, find out what your significant other likes. A woman should be confident that sex is safe, so prepare yourself and don’t rely on your partner. In a fit of passion, he can forget about safety. Think for yourself!

How to help your child get rid of fears

An advertisement where they explain to a child that a dinosaur lives under the bed and protects the baby is indicative. Never scare children. Even a scary fairy tale should have a happy ending. Never lock your child in a room alone. Loneliness will only make him more afraid. Let him always feel protected by you. He must be sure that he is protected - this is the surest way to avoid childhood phobias.

Do not express fears out loud that the child will fall, cut himself, or bump into himself; develop confidence in him that he will overcome all obstacles. To do this, go hiking, walking, skating, skiing, cycling more often, teach him to be independent. Praise him more often, even for small successes, and increase his self-esteem. This will be of great use to him in adult life. But don’t overdo it; excessive praise will spoil any child.

Ways to get rid of fears

Like adults, a child can depict his fear on a piece of paper. Let him draw his phobia, and on the back of the sheet let him draw how he is not afraid of it. If the child cannot draw, then burn the drawing together with him, saying: “You see, all that remains from the evil monster is ashes, which we will simply shake off!” This technique works extremely effectively.

You can write something funny about fear, play games. If the baby is afraid of the dark, then you can play hide and seek under the light of one night light. Or make your baby a protective amulet, with which he will not be afraid to enter even the dark.

Adults can resort to more complex manipulations. If the phobia lasts more than 6 months, then you need to go to a specialist. If from time to time, use meditation, relaxation techniques, aromatherapy helps a lot. Inhale the aromas of mint, eucalyptus, valerian.

In big cities, many people have become afraid of entering the subway. Just think, how many people died from suffocation in the subway? You won't remember anything, so throw away all the scary thoughts about the subway.

Can't get rid of bad thoughts? Write them down on paper until they begin to have clear boundaries. Then you will see that panic looks so ridiculous and senseless that it is not worth your attention. Deep breathing, described above, will help maintain peace of mind.

You need to think positively. Only a positive attitude will bring a positive solution to any problems closer.
Constantly repeat affirmations, for example, “I let go of my fear.” Your subconscious mind will not immediately fulfill your instructions, but over time it will do so. Just avoid saying the particle “not.” Never say "I'm not afraid." The subconscious will accept: “I’m afraid.”
Do what you fear most. Action is better than inaction.
Laugh at your worries, they don’t like it and... disappear.

Remember the times when you were very afraid of something. You overcame it, which means you will overcome it now.

imagine that this has already happened;
prepare for what happens;
do everything to prevent unfavorable developments from happening at all.

Fear is your enemy, get angry at it, start fighting it with sportive anger.

Obsessive fears, or nyctophobia, which almost all of us are likely to experience, differ significantly from ordinary fears. This difference lies, first of all, in the fact that with nyctophobia people understand that fear of something - heights, society, spiders, closed spaces, darkness, snakes and other things - is meaningless, but they continue to be afraid.

Nyctophobia is a fairly common phenomenon. There are many types of obsessive fears. Some of them appear in childhood and go away over time, some haunt us even when we become adults. This includes fear of death, thanatophobia, fear of space, agoraphobia and claustraphobia, fear of illness, nosophobia, fear of intimate relationships, intimate phobia, fear of communication, social phobia, and much more.

Panic fears of this kind are often painful and uncontrollable. They appear suddenly, constrain a person’s actions and bring a lot of problems. For example, intimate phobia can significantly interfere with the arrangement of personal life, and social phobia can interfere with normal communication with others. How to get rid of fear and is it possible to cure nyctophobia? In general, each case of its presence is individual. However, there are also general techniques with which the feeling of fear can be, if not completely eliminated, then at least significantly reduced. Let's look at what can be done for this.

Obsessive fears. Signs of nyctophobia

Nyctophobia manifests itself in the fact that people suffering from it constantly and persistently try to avoid situations in which a feeling of fear arises, and panic if they nevertheless find themselves in such situations. Signs of obsessive fears are as follows:

choking, throat spasms;
rapid pulse;
weakness, numbness;
dizziness;
profuse sweating;
severe trembling;
gagging;
numbness in the body;
chaos of thoughts.

The presence of nikophobia can be stated if at least four of all the listed signs are present. Where do they come from, these uncontrollable, senseless fears? According to psychologists, panic fear has a subconscious meaning, and for some reason we need it. But no one can answer why.

One way or another, people suffering from some kind of phobia have a hard time. They reflexively avoid frightening circumstances, knowing full well that in reality nothing threatens them. An obsessive state of fear is painful; it can arise at the most inopportune moment and turn off a person’s consciousness, forcing him to sometimes do crazy things. Let's try to figure out whether it is possible to recover from nicophobia and how to get rid of panic fear using available methods.

How to get rid of a phobia. Time for excitement

Despite the fact that experts have not determined the meaning of panic fears, the reason for their occurrence always exists. It is difficult to identify it without the help of a specialist - this reason lies deep in the unconscious of a person, and its roots may be due to his genetic memory. Therefore, the most effective way to get rid of panic attacks is traditional psychoanalysis. However, this is a rather expensive treatment method, and, of course, not everyone can afford it.

How to get rid of internal fear on your own and is it possible to do it? In general, yes. One way to get rid of some fears is to change your lifestyle so that the fear ceases to be relevant. So, if we are afraid of closed spaces or heights, and at the same time we live on the eighth floor and we have to take the elevator, then we need to find an apartment on the first floor. If someone has a panic fear of public transport, he should find a job near his home, and so on. However, when trying to change our lifestyle, we must take into account that we will only create relatively tolerable circumstances for ourselves, but will not get rid of the phobia itself. Because for some reason our unconscious needs it. And it is quite likely that its true cause is a completely different, seemingly unrelated to the existing fear, discomfort. For example, fear of public transport may be associated with problems at work, and fear of closed spaces may be associated with conflicts in the family.

In a word, the reason for an obsessive state of fear can be anything. It is difficult to determine this reason, but even without knowing it, you can still fight attacks of panic fear. You should not immediately try to get rid of obsessive fears once and for all - their cause is unknown, and such attempts will certainly create new problems. A better place to start is by developing techniques for postponing worry and setting a time to worry.

How to get rid of phobias using this technique? First of all, let’s allow ourselves to have obsessive fears and begin to pay attention to them, controlling the moment the excitement begins. This will allow you to keep your own thoughts within certain limits and not allow them to constantly revolve around the object of panic fear. At the same time, it is necessary to set aside a certain time in order to think about fears and do it consciously. It would be better if, after this time of conscious anxiety comes, you postpone it once, twice, and so on, as far as possible.

How to get rid of the feeling of fear? This time-saving technique needs to be practiced daily. We set aside two periods of time during the day, ten minutes each, and during these periods we consciously devote ourselves to thoughts about our fear. We think only about negative aspects, without allowing any positive thoughts. The problem can be spoken out loud, while avoiding phrases and references to the meaninglessness of one’s own fears. After ten minutes have passed, let go of your fear as you exhale and return to your daily activities.

The main thing in this seemingly paradoxical technique is to intensify negative thoughts to the maximum level. In order to understand how to get rid of obsessive fears, we must experience very strong emotional discomfort. Therefore, during the period of time for excitement, we do not try to convince ourselves that these worries are in vain. On the contrary, we must convince ourselves that our worries are not in vain. And that danger really exists. If after a few minutes we suddenly stop worrying, we simply repeat the thoughts that caused worry before. This state must be maintained for the entire ten minutes, otherwise all our efforts in the fight against panic fears will come to naught.

We usually think that we can worry for quite a long time, but this is not so. Our psyche can withstand the storm only for a while, and then it turns on defense mechanisms and comes to a state of relative stability. And in order to know how to get rid of fear, we need to remember that if we allow the psyche to calm down during the time allotted for excitement, fear will only lurk and then return again. But if we concentrate all our attention on it, artificially forcing ourselves to be afraid for all ten minutes, anxiety will gradually begin to decrease.

No matter how incredible this method “How to get rid of fear” may seem, in practice it works well. This is explained by the fact that previously uncontrollable emotions of horror are processed through the consciousness within ten minutes, and if disturbing thoughts are passed through it twice a day, the emotions eventually change. After a few days of using the worry-delay technique, it may happen that there is nothing to fill the ten minutes allotted to fear, and instead of anxiety, we begin to experience boredom. Our body's stress system will no longer turn on in response to the appearance of stimuli every time. But, in order for these changes to occur, it is necessary to strictly observe the condition of intensifying negativity during the period of working with panic.

To make this work easier, you can invite someone who can listen to us for ten minutes. This person must have an idea of how to get rid of panic fear in order to support us in a certain way: ask to tell us more about the object of fear, ask what else frightens and worries us, and so on. The main goal of such a person is to keep our attention within the topic and increase the emotions of anxiety, artificially whipping up panic attacks.

Ten days after the start of such activities, anxiety towards the object of fear should decrease significantly. Fears will seem outdated and outdated, and you won’t want to think about them anymore. The essence of this technique is to answer the question. how to get rid of phobias is that we, as it were, agree with our fear when it should act, and it is gradually tamed, waiting for its time allotted by us. If he appears at an inopportune time, there is no need to resist him, let him show himself. However, you should try to put your worries aside for at least a few seconds. In this way, we will gradually begin to gain the upper hand over attacks of panic fear, and over time, the unconscious process will begin to move into the framework of conscious action.

There are several techniques to get rid of obsessive fear.

How to get rid of fear. Assistive Techniques

Our goal is not to stop worrying altogether. In order to understand how to get rid of fear, you need to realize that this fear itself is not the problem. The problem is the reaction to it. Therefore, you need to get rid of fears by changing the way you perceive them. To facilitate this action, you should for a second imagine the event causing panic horror and try to restrain your emotions at least for a few seconds. To do this, let’s mentally step away from the fear-inducing event, admit to ourselves that we are experiencing fear and realize that this is normal. There is no need to analyze your own state; it is enough to simply reconcile your consciousness with it. Then we begin to perform actions that help change the emotions experienced in relation to obsessive fears. How to get rid of internal fears with the help of these actions, and what are these actions?

Act one. Writing down our fears

In order to get rid of panic attacks, you can take a notepad and pencil with you and write down these fears on a piece of paper throughout the day. You need to do this word for word from the moment when anxiety suddenly appeared until the moment when it disappeared. You should write down all mental images, all impulses, formulating them in several phrases. You need to write until the fear disappears. There is no need to try to retell what is happening in your head during this period. It is enough to lay out everything word for word, like a stenographer at a meeting. Every word that comes to mind should be reflected on paper.

How to get rid of obsessive fear with the help of notes? As soon as anxiety appears, we immediately take a pencil and record every thought in a notebook, regardless of whether it has already been written down or not. The essence of this method is that fears laid out on paper seem to take shape, materialize and look primitive and meaningless.

It is quite possible that after a while it will become inconvenient to take notes and you will have to work not to overcome the obsessive fear, but to experience it again. It is quite difficult to write down the same phrase hundreds of times and see some meaning in it each time. But in the end, fears will turn from our overlords into a tedious duty that we want to get rid of as quickly as possible. And the obsessive state of fear will disappear, replaced by the occasional slight anxiety that appears.

Act two. Singing our fears

The next method to answer the question of how to get rid of internal fears is to sing the thoughts that cause anxiety. We sing them exactly as they are imprinted in our heads. For example, if we are afraid of spiders, then we sing: “What a terrible spider! Now he’ll bite me and I’ll die!” As stupid as it may sound, it works great. If we sing about our fears, we simply physically cannot remain in a stressed state.

It is better to do this as follows. We choose a short phrase that reflects our fear and sing it to some simple tune. The meaning of the pension is not important, the main thing is to maintain the motive for a few minutes. As soon as the negative ones associated with obsessive fears begin to weaken, we switch our attention to something else.

Act three. Changing the picture in your head

The previous actions work if fears have been formed into words. How to get rid of fears if they are just a picture that appears in our head? It needs to be replaced with another image that reflects the fear-causing situation in the opposite form. For example, if we are afraid of death or illness, we imagine ourselves happy and healthy, we are afraid of closed spaces, we imagine ourselves in a clean free field, and so on. Or you can, closing your eyes, try to give your fear the shape of, for example, a cloud and send this cloud away. The further it floats, the less negative emotions we should have. You can create different images, the main thing is that they help restore a comfortable state.

Before using any techniques to get rid of panic fears, we need to make sure that we really decide to get rid of these fears and stop the unexpected appearance of obsessive thoughts and images. In the intervals between using techniques, you should try to repeat positive statements to yourself, convincing yourself that thoughts about fears cannot help, therefore there is no point in allowing them to arise. In order to fight fear, faith is necessary.

The techniques proposed above will not be useful immediately, of course. It takes some time for their use to have an effect. After the anxiety subsides, it is advisable to use some simple method of breathing relaxation to consolidate the result. As soon as anxiety drops to a minimum, you will need to switch your attention to some other aspects of life that require a lot of activity, otherwise fear may return again.

The main thing is to remember that it is impossible to suppress panic fear, so you cannot simply fight it. The emotions of fear need to be directed in a different direction, and then it will stop disturbing. Progress can happen quite slowly, but if you persistently pursue your goal, it will definitely happen. Therefore, we do not stop, do not give up, and do not give up, and we will certainly defeat this soul-corroding disease - panic fear.