How to get rid of anxiety: advice from a psychologist. Examples from life. Coping mechanisms as natural regulators of anxiety

Instructions

Although it is difficult, try to pull yourself together and think: what is the reason or concern? When did it first arise, what was it connected with? What was the impetus, the “provoking factor”?

Even if you don’t immediately find the answers to these questions, don’t give up and don’t give up. Remember: if you can find the cause, your problem will be close to being resolved! After all, the famous author of “Robinson Crusoe” wrote: “What we know torments us with horror less than omissions and secrets.”

If you feel the attack again fear– try to do the following: write in detail what exactly bothered you or scared you; How do you think fear or anxiety can be overcome? If there are several solution options, describe each in detail, take your time. This will only be beneficial.

Having chosen the best one from these options, start acting on it. Despite the simplicity of this technique, it is quite effective. The main thing is that by starting to reason, you will not allow fear to completely “take over” you. You will see for yourself that it has limits, and that the problem tormenting you is not so terrible at all.

Try also to “shake yourself up”, get angry with yourself - they say, I’m an adult, a human being, but I’m just behaving like a child! Try to use cold logic at the same time. Tell yourself: “Am I getting better because I do something all the time? No! Only worse! So what the hell? Enough! I won’t be afraid anymore.” Sometimes this helps a lot.

If all of the above methods do not lead to success, then you cannot do without the help of qualified specialists.

note

Anxiety or a feeling of fear are often accompanied by insomnia, and are caused primarily by excitement nervous system. Squeeze left hand into a fist so that the fingers rest in the middle of the palm. Find the point where it rests middle finger. Then press firmly on this point with your thumb right hand and hold for 1 minute. This will calm the “worry” of prana and reduce anxiety.

Helpful advice

The third method of overcoming anxiety, fear and self-doubt is “spontaneous action”. When, for example, at work we plan in advance the speech or phrases that we will pronounce for an upcoming meeting, at this time we are precisely “recharging” the (potentially excessive) meaning that we will attach to this situation. To get rid of fear and overcome uncertainty, spontaneous actions are sometimes the only way out. If you decide, you just need to do it, not paying attention to the “convulsions” of the mind.

Many of us are haunted by something incomprehensible, when objectively everything seems to be in order, but the person is afraid and expects trouble from any little things. You need to get rid of this nasty state as soon as possible in order to learn to enjoy life again.

Instructions

One of the causes of anxiety is towards the world. Sometimes it is difficult to answer the question of where it came from. This condition is treated with "". Get yourself a beautiful notebook with a positive cover and every evening write down everything good that happened to you and you. The most important thing is to write only, no matter how much you want to write everything that’s boiling over. Every morning, re-read the entire diary and prepare yourself to think that today will be a good day.

Many of us often experience an overwhelming feeling of fear and anxiety, which is very difficult to control and sometimes we cannot even explain what caused this such an unpleasant phenomenon. Anxiety, fear and other feelings of unease are usually accompanied by other problems. Along with anxiety, insomnia may appear. This indicates that the nervous system is not in order and is under stress. Therefore, first of all, you need to improve your nervous system in order to get rid of constant anxiety.

Stop constantly remembering the past and thinking about the future

The past remains in the past, so put past failures out of your mind. There is no need to grieve in vain, it is better to learn from the experience and move on. Get rid of the weight that is pulling you back.

Many people never stop looking back and try to look into and predict the future. We don’t know what will happen tomorrow, then we shouldn’t wonder: “What will happen if...”. Stop constantly worrying about tomorrow, start living and enjoying today.

A good cure for internal anxiety is to find something to do

The causes of feelings of fear and anxiety are sometimes unclear to a person. Therefore, in order to get rid of feelings of anxiety, you need to find yourself a useful activity. U busy man there's no time to worry. Since our brain does not allow us to think about two things at the same time, then one thought has to crowd out the other.

The best way to overcome internal anxiety is to expand the scope own interests. You will do things that interest you and will help you stay afloat. This can be any hobby, such as sports, creativity, take up tourism, embroidery, work.

When should you see a doctor?

It is common for everyone to experience anxiety or the fear of anxiety from time to time. If it becomes difficult for you to overcome the state of anxiety on your own, it does not leave you long time, interferes with your work, then you need to see a doctor. Three reasons to see a doctor:

• When, in addition to constant anxiety, you feel short of breath, chest pain and dizziness.
• During panic attacks, you experience periods of unexplained intense fear.
• To relieve anxiety, you begin to avoid people or situations.

Breathing exercises help get rid of constant feelings of anxiety

People who often experience anxiety are recommended to practice yoga. This helps not only to relax the body, but also to get rid of negative emotions. With these exercises, the muscles of the chest and abdomen are strengthened and relaxed, and the flow of vital energy is restored.

1. To do the exercise correctly, you first need to kneel down, place one hand on your stomach and the other on your thigh. Here it is important to feel how, when you inhale, your abdominal wall rises and when you exhale, it retracts.
2. You need to place your palms on your chest, when you inhale, lift your chest, when you exhale, lower your chest, pressing on it with your hands.
3. For this exercise you need to tighten your abdominal muscles. While inhaling, raise your shoulders with the upper part chest As you exhale, lower your shoulders and relax your abdominal muscles.

Feelings of anxiety and fear during pregnancy

During pregnancy, almost every woman will be accompanied by such a feeling as fear. Feelings of anxiety may arise with the thought that something is growing inside you new life, and you bear a huge responsibility for it. These feelings will visit you day after day, but you will not always be able to explain what caused them. In order to overcome these emotions, you first need to understand what caused them.

The first and most important reason- This hormonal changes in a woman’s body. Each woman's reaction to these changes will be different. One becomes calm, balanced, while the second becomes whiny and irritable.

The initial disturbing background also plays a big role. It is influenced by the experience of a previous pregnancy, the state of health of the mother, various psychological factors, such as attitude in the family, and the desirability of this pregnancy.

Often fears are associated with medical information that hits expectant mother. Stories from women I know about their pregnancy and how they felt. All this leaves the pregnant woman confused, who does not know who to believe. The main advice in this case is to remember that all women are different and each pregnancy is individual and unique.

Book by Dmitry Kovpak “How to get rid of anxiety and fear. A practical guide for a psychotherapist" (book review)

I would like to draw your attention to the book of the famous psychotherapist Dmitry Kovpak “How to get rid of anxiety and fear. Practical guide psychotherapist." This book describes well-known fears, anxieties, worries that are fraught with consequences. This book will be a good helper people who want to solve this problem.

A video about how to cope with fear and not give in to panic at the decisive moment.

What am I afraid of? What am I worried about? Everything is fine in the family, everyone is healthy, the child is happy, everything is calm at work, everything is fine with the parents. Why constant feeling Does internal anxiety prevent you from breathing normally? Why am I haunted by fear and anxiety, how can I get rid of it?

There must be something wrong with me. I am constantly haunted by a feeling of anxiety and worry without apparent reason. I wake up and go to bed with him, I spend the day with him, one way or another. How to get rid of anxiety and obsessive thoughts?

I asked myself these questions for many years. I was looking for reasons and ways out of this state. To no avail - it is extremely difficult to get rid of anxiety. The Internet is replete with advice that not only does not help, but most often harms. That was until I came across a site called “System-vector psychology of Yuri Burlan.” I never could have imagined that there was such an accurate explanation for the appearance of anxiety, fear, worry, mathematically proven by life itself!

But... let's take it in order.

Unreasonable anxiety, fear, obsessive thoughts lead to stress

People who are in such states know this firsthand.

The most interesting thing is that I could not understand why exactly I was falling into a state of anxiety. What am I afraid of? What am I worried about? I logically start testing: everything is fine in the family, everyone is healthy, the child is happy, everything is calm at work, everything is fine with the parents. Why does a constant feeling of inner restlessness prevent you from breathing normally? Why am I haunted by fear and anxiety, how can I get rid of it?

Obsessive thoughts are a whole separate issue! They spin in my head all day long. They paint scary pictures of the near future, make you panic and frighten you with their inevitability.

Most of all I feared for the child, for his health, for mine, for my loved ones. It was exhausting, sucking out all the juices. It seemed like depression was about to take over. And getting rid of it is even more difficult.

Being under such tension, it is simply impossible not to become stressed. A person does not feel relaxed, does not fully rest, and sometimes cannot perform basic actions, not to mention work and raising children. Loss of sleep and appetite. And if we take into account that the mind and body are interconnected, then stress soon begins to affect health. Psychosomatic diseases are generally the most common in our lives.

Systemic causes of anxiety

System-vector psychology of Yuri Burlan reveals all the causes and mechanisms of anxiety, fear, and worry. Just by understanding their appearance, bad conditions release us. And following very effective advice, you can get rid of anxiety completely on your own.

System-vector psychology explains that only people with a visual vector face such a problem. This is one of the eight vectors that nature gives us. Often a person is born with a set of several vectors.

“It turns out that fears and anxiety “live in the throat.” And when they leave, it becomes easier to breathe. For years I suffered from causeless anxiety, which often fell on me. Psychologists helped me, but it was as if one hundredth part went away, and then the fears came again. My rational mind gave a logical explanation for half of my fears. But what's the use of these explanations if not normal life. And causeless anxiety in the evenings. By the middle of the course, I began to notice that I began to breathe freely. The clamps are gone. And by the end of the course, I suddenly suddenly noticed that anxiety and fears had left me.”

Want to know how to change this? Come

Fear is a feeling that is present in every person. There are different fears: for the children, for my health, fear of heights, confined space, 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 on 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 will not force you to get close to something dangerous: poisonous snake, predator, angry dog. Therefore, such fears perform their functions:

• protection;
• getting rid of troubles;
• sent to correct 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 decide something internal problems, puts it off until later, 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 mutual language with 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:

1. Human desire.
2. Ability to analyze.
3. Ability to make correct conclusions.
4. 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:

1. Be honest with yourself about what it is that scares you.
2. Learn to relax as much as possible during a surge of fear.
3. While relaxing, try to understand whether everything is really so scary and unpredictable.
4. 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.

At correct implementation such sessions 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? At professional approach treatment of experiences used whole line modern techniques - 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:

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

Therapy using virtual reality - transfer of fear to play with fictional or fairy tales actors, which 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:

1. Get away from negative thoughts.
2. Think more about the positive.
3. Start dreaming about something.
4. Set yourself a goal.
5. 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).
6. Take bad news as a change for the better.
7. Even give in to negative events with the thought “this means this is necessary for some reason.”
8. Know how to laugh at yourself - funny means not scary.
9. 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 scary 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:

1. Why am I thinking about this now?
2. What prompted me to these thoughts?
3. 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 main conditions good health and lack of fear:

• 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:

1. Think more positive.
2. 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.
3. Keep yourself busy with something new and interesting.
4. Read more positive literature, watch good films.
5. 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 stressful situation , then if anxiety is yours constant companion, then psychologists talk about the so-called anxious person, who is already worried without reason - out of habit.

Arises internal tension, which may 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 alone, 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:

"The most big mistake that we can make is a constant fear of making a mistake.” Elbert Hubbard

The feelings of fear and anxiety that some people experience, for example, just thinking about a spider, should not be a reason for ridicule. Although such fears seem overly exaggerated and unfounded to others, they can distort and complicate a person’s life. It can be very difficult to overcome them on your own.

What is a phobia?

People suffering from panic fear of anything are often limited in their daily lives. They are forced to avoid triggers, which can be difficult because some types of phobias are characterized by the impossibility of completely eliminating the “triggers.”

A severe phobia brings many unpleasant sensations - a sudden increase in heart rate, trembling, difficulty breathing, dizziness, loss of consciousness.

In some cases, you can learn to live with the problem and avoid triggers, as in the case of the fear of a hangover (yes, there is such a phobia!). But there are obsessive thoughts that require the help of a psychiatrist or psychotherapist.

Phobias are hereditary. People with unstable psyches are more prone to them.

Symptoms:

• panic fear;
• anxiety;
• heartbeat;
• increased heart rate;
• increased blood pressure;
• difficulty breathing;
• tremor;
• dizziness;
• flashes of heat or cold;
• tingling of the extremities (due to lack of oxygen).

Diagnostics:

• a person experiences at least 2 of the above symptoms (in connection with a specific object, subject, situation);
• a person is worried about strong fear (in connection with a specific object, subject, situation);
• anxiety does not occur in the absence of a stimulus.

Classics of medicine - psychotherapy

To get rid of fears and complexes, you should contact a psychiatrist (psychiatric specialist) or psychologist. The choice depends on the degree to which bad thoughts complicate life.

The expert provides treatment using various psychological and psychotherapy procedures. One of them is exposure therapy, in which the patient is gradually exposed to an object or situation that constantly causes fear.

An important part of treatment is psychoanalysis. The doctor discovers the underlying causes of the disorder, eliminating them with the help of suitable therapeutic methods. One of effective approaches in the question of how to get rid of fear, this is hypnosis.

These procedures are lengthy, sometimes treatment lasts for several years. The fastest and most commonly used therapeutic method is medications that reduce anxiety, depression, and phobia.

Deep regression therapy

This is an alternative psychotherapy that looks for the cause of difficulties deep in the subconscious. According to regression therapists, this method even affects the patient’s “past” lives. A person relives the moment when he was bitten by a snake, which became the cause of the phobia.

Under the direction of experienced specialist he understands that the problem occurred a long time ago, he feels great relief, the fear disappears.

Kinesiology

All more people To get rid of the disorder, they turn to kinesiologists. Sometimes one session is enough, sometimes it needs to be repeated. Kinesiology deals with all types of phobias, we're talking about about a successful therapeutic method. With its help, people get rid of claustrophobia, thanatophobia, and arachnophobia.

EFT (Emotional freedom techniques - methods of emotional freedom)

Mental health specialists called energy psychologists use a special form of acupressure to remove blockages in the human energy system. This is absolutely new method with an ever-growing number of supporters.

Certified therapists claim to provide quick relief when other treatments, even medical ones, have failed. In addition to phobias, energy psychologists deal with other psychological or physical problems.

Types of disorders and their treatment

There are many types of phobias. Their pathogens are animals, insects (spiders), natural phenomena(height, thunderstorm), various situations(closed space, road intersections), injections, blood. Let's look at the most common, problematic obsessive thoughts and fears, and figure out how to get rid of them yourself (if possible).

Are you often worried about the fear of death (your own or the death of loved ones)? Are you unable to sleep well at night, feel tired or irritable? Does this condition persist for longer than six months? You most likely suffer from generalized anxiety disorder.

Treatment is carried out both through psychotherapy and psychopharmacology. Big advantage for patients - the ability to relax using various relaxation methods (Jacobson's progressive relaxation, autogenic training).

During treatment, the patient is asked to create a catastrophic scenario for each situation that causes fear. This helps a person understand the possibility of solving a problem even in the worst case scenario.

Getting rid of the fear of death at home can help following tips.

Death is a passage to another world

It's like a dream; in a dream, our consciousness visits this world.

To die is also to awaken. With the body, only a small part of us, called the “ego,” dies. Orthodoxy speaks of the Resurrection, a new life without the illusions of ego and body weight. We encounter our own wisdom and fullness of existence. The soul resonates with the Holy Spirit, we are everything.

Fear of death does no good

The fear of death, despite its naturalness, does not bring any benefit, but quite the opposite. We don't know if we'll survive until the morning. We don't know what will happen next.

Uncertainty and uncertainty scares us. But when a person dies, knowing that his life was good, he treated people without offense or other negative emotions, he will not have fear.

Work on yourself, family well-being, a charity project takes away the time “wasted” on a phobia.

Is it possible to completely get rid of thanatophobia?

This - complex issue, because instinctive soil plays a big role here. But this phobia must be dealt with. This is an important part of our life story.

The therapeutic process includes a person’s awareness of how the death of others, strangers, people affects him, consideration of the issue with psychological point vision.

Expecting a child is not only joy. This period is associated with feelings of anxiety and fear. In addition to tokophobia itself - the fear of pregnancy, other obsessive thoughts arise. All of them require a specialized approach and self-control of the woman.

Miscarriage

This type of disorder occurs in the early months of pregnancy, when the fetus is most vulnerable. Most often, it affects women who have been trying to get pregnant for a long time without success.

Depressing thoughts can haunt young girls who are under pressure from their grandparents to want a grandchild.

It's completely natural to fear miscarriage, but you shouldn't let it control your life. Panic is inappropriate. It's important to talk about your feelings. Some relaxation techniques will help.

Harming a child

During pregnancy, a woman becomes more careful in trying to protect her baby. This, according to psychologists, is a fairly common phenomenon.

It is important for a woman to realize that she is not alone in caring for the baby. It is advisable to talk to a specialist or confide in a partner.

The birth of an unhealthy child

The question “What if...” worries everyone expectant mother? “What if an unhealthy boy (girl) is born? What do we do?" A pregnant woman’s fears will be partially allayed by examinations by a doctor, and consultations with a psychologist will relieve unnecessary stress.

Childbirth

This type of fear occurs during the first pregnancy or bad experience previous births. Often women are worried about the pain that accompanies the birth process.

In this case, awareness of what will happen in the delivery room and awareness that every woman goes through this will help.

Autophobia is a mental disorder based on the fear of loneliness. It is sometimes called monophobia or isophobia. With autophobia, as with other mental disorders, it is important to timely identify the problem and begin treatment.

People suffering from this disorder are not only afraid of being alone, they often think about suicide. Therefore, timely therapy will help not only get rid of fear, but also save lives. According to statistics, the majority of suicides are registered among patients with autophobia.

Everyone is susceptible to phobias - a young girl, an older woman, a teenage boy and an adult man.

Sometimes even an experienced doctor has difficulty recognizing the pathology. To determine the disorder, experts have developed many questionnaires and recommendations. Qualified psychotherapists use personal conversations with the patient to identify pathology.

How to overcome autophobia on your own? According to experts, awareness of the problem is initial stage- already half the success. They recommend not to wait, but to share your problems with loved ones.

Hobbies play an important role social activities. Positive emotions and vivid impressions help to return to normal life and get rid of phobias.

Fear of pain and the unknown are the most common types of disorders.

Fear of surgery and the associated hospital stay combines not only fears of pain and the unknown, but also concerns about how the family will function while we are away.

Basis – preoperative period

If the person is not in immediate danger, surgery is usually planned several weeks in advance. The patient's anxiety grows as the deadline approaches. After the operation it disappears. But how to overcome obsessive thoughts before surgery?

Are there any tips that can help cope with this morally difficult period of preoperative treatment? Experts recommend positive thinking.

Positive thoughts

Positive thinking– this is the perception of surgery as a procedure aimed at improving health and quality of life. Imagine yourself in an “improved” state after surgery. Do not be afraid of anesthesia, this is a procedure that saves you from feeling pain.

Trust!

Combating fear of surgery involves trust. If you know that doctors are specialists in their field, you will not be so susceptible to phobia. When it comes to worrying about work and family while you're away, it's good to organize everything in advance and make sure that "no one will be lost without you."

Today when air Transport No less common than overland fear, fear of flying on an airplane can significantly limit a person in his daily life. Individuals with aerophobia describe the fear of a plane crash or being kidnapped by terrorists.

Many people suffer from claustrophobia at the same time, which exacerbates the restlessness. People feel difficulties not only during the flight, but also in the days before it. The phobia can manifest itself as nausea and insomnia. As the “terrible moment” approaches, the situation worsens and panic begins.

Find out how the plane works

The airplane is one of the most perfect human inventions. His work is based on a number of interconnected systems. If one system fails, there are several others left to keep the car in the air.

Be realistic

You've probably heard that traveling by air is much safer than traveling by car. Keep in mind that the plane crash has been covered in the media for a long time. Much less is said about road accidents. A large number of people die on elevated roads, but flying remains the most in a safe way transport.

Turbulence is normal

Many people are afraid of turbulence. This is unpleasant and inconvenient, but by no means dangerous phenomenon. There are no known cases where turbulence caused a serious accident. This is a normal part of the flight. Airplanes are designed to handle turbulence that every pilot knows how to handle; this is one of the fundamentals of pilot training.

Breathe!

If you feel anxious, hold your breath for a moment, then take a deep breath and exhale deeply. Continue until you calm down.

Use muscle contractions

Combine deep breathing with muscle contractions. The most effective is compression gluteal muscles, overcoming other nerve impulses passing through the spine and causing stress.

Use your imagination

Imagine the moment of landing - you step off the plane, greet your loved ones at the airport. More the best option– you suddenly find yourself in one of the tropical landscapes, a long, unforgettable vacation awaits you.

Hydrophobia is the professional name for a panicky fear of water. The phobia is often reflected in ordinary life a person who is trying to avoid large quantity water.

Sources of panic include a dam, a lake, or even a bathtub. Hydrophobia is a psychological disorder that usually develops after... bad events, related to water (a person witnessed the drowning of someone close or drowned himself). Hydrophobia should be treated in collaboration with a psychologist.

Relax and calm your breathing

The fear of water will not go away until you put aside the feeling of danger. The only dangerous thing is fear. The first thing you need to learn is relaxation. See how water affects you, how it reacts to your body and movements. Breathe calmly.

First, go to the pool with someone you know who will be supportive. You will soon realize that water is a source of entertainment.

Unnecessary emotions

Another reason for hydrophobia is a lack of swimming skills and fear of ridicule due to incompetence. Trust yourself. Believe me, you can do it! Just imagine how effortlessly and elegantly you swim through the pool...

This name hides the fear of any limited, enclosed space. Claustrophobia occurs in a crowded elevator vehicle, in the cinema, at a concert...

Difficulties are felt in a situation when there is a crowd of people around a person. A phobia causes unpleasant physical and mental feelings, and panic appears. Often in such situations people cannot react quickly and try to quickly leave the “unpleasant” place.

If claustrophobia is not too severe, you can cope with it on your own; you just need to know which places to avoid. However, if the disorder is at a life-limiting stage, you should seek professional help.

Used for claustrophobia various shapes psychotherapy, which, if not eliminate it completely, will significantly soften its manifestations.

Persons suffering from social phobia experience difficulties in communicating with people, are afraid of denial, and the critical reaction of the environment to their opinion. In contact with strangers Individuals with social anxiety disorder experience excessive sweating, flushing, or other unpleasant bodily sensations.

Efforts to prevent situations that lead to a negative assessment of the environment significantly limit life.

Social phobias include the following behavioral characteristics:

• fears of other people's "looking" glances in social situations;
• fear of contact with other people;
• fear of disagreement, refusal, criticism, ridicule, evaluation;
• significant persistent fear of being in situations where embarrassment or humiliation might occur;
• avoiding contact with people.

The disorder paralyzes, creates significant discomfort, disrupts daily life. Automotive training along with specialist consultations will help you get rid of social phobia.

Someone made you angry, but instead of resolving the situation, you “press” everything within yourself... You don’t know if you can defend your point of view... You like a world without quarrels, conflicts...

Do you recognize yourself? Are you hiding behind the mask of a peace-loving person out of fear of conflict (quarrel, fight)?

Remember: the problem needs to be solved. What should I do?

1. Prepare for confrontation - make a brief and clear statement of what bad is happening, describe the problem (maximum 1-2 sentences). Note! Don't describe your emotions (how bad you feel, your resentment, etc.).
2. Don't judge the situation, just give a quick idea of ​​how to fix it.
3. Don’t try to find the culprit, don’t defend yourself, speak calmly and without emotion, let your opponent express his opinion.
4. If you know what you want to achieve from the confrontation and present your proposal, there is a high probability of success, hence gradually getting rid of the phobia.

This disorder usually occurs after experiencing an unpleasant experience. The result is fear of different spaces or situations from which there is no way out. Even leaving the house can be a problem for a person.

For people suffering from agoraphobia, fear is not associated with space itself, but with anxiety and other unpleasant feelings. Agoraphobes say they are afraid of passing out in a certain place, screaming, or otherwise expressing their emotions, to which environment will react extremely negatively.

But the more you worry about what will happen in a given place, the more the condition worsens. This ever-growing carousel of fear leads to a situation where a person tries to avoid everyone open places completely cutting yourself off from outside world.

With agoraphobia, like social phobia, a person does not live a full life, so it is necessary to consult a psychotherapist and undergo specialized therapeutic methods.

This disorder is made famous by some Hollywood special effects. A person suffering from arachnophobia experiences a huge fear of spiders, which seems incomprehensible and exaggerated to those around him.

However, for a person with this type of disorder, these are extremely unpleasant moments that occur in any environment where spiders may be present. Even spider webs can cause a panic attack in some people.

One of the treatment methods is familiarization with the frightening object. This will not cure the phobia, but it will help you overcome yourself. There is no need to touch the spider directly. It is enough to watch him and accept the fact that these creatures live with us under the same roof.

If arachnophobia is not severe, it is recommended to visit a pet store and look at tarantulas (you will feel that your “pet spiders” are not so scary).

If the problems associated with a phobia are insurmountable, seek professional help.

Finally

A phobia is a disorder that cannot be cured by following the rules. healthy image life, it is not amenable to therapeutic methods traditional medicine. Fear must be overcome by a person’s self-control, and if necessary, with the help of a psychotherapist.

Don't be afraid to contact a specialist! Phobia is not a manifestation of cowardice, it is a disease that requires a specialized approach; Some fears can not only harm your health, but also lead to death!