Chances are you are reading this article right now,because you are very familiar with this feeling – a feeling of anxiety and fear that suddenly and insidiously squeezes you in its grip for no apparent reason. Each of us has felt a little anxious at one time or another in our lives. Some of us have worried when we had to solve some issues related to study or work; some were worried, not knowing how to sort out problems in relationships with family members, friends or other important people. Each of us is afraid of something: some, for example, are afraid of spiders, and some experience a panic fear of heights or enclosed spaces. But these are all worries and fears about something specific. These are very unpleasant feelings, but at least we sometimes understand why they arise. But what if you are worried or afraid, but you don’t understand why? Well, you just became afraid, that’s all! You are afraid to go outside in the evening. You are afraid to stay home alone. It's just scary when you jump like a kangaroo at every rustle. Or you start to worry, to fret about something, without knowing what. Why does this happen to us? Such an unreasonable feeling of fear and anxiety interferes with normal life, it is responsible for many, if not most, disappointments and failures. In general, anxiety and fear are a normal and natural reaction of the body when we feel a threat or understand that something is not going as it should be. But sometimes the uncertainty of the feeling that has arisen is frightening precisely because of its uncertainty, and in some cases a person cannot get rid of fear for quite a long time. Why does such a feeling arise, how does fear differ from anxiety and how to get rid of them? Let's figure it out, because if you understand what is happening to you, it will help you overcome your fears.

Why are we given fear and anxiety?

Most people view fear andanxiety as a very unpleasant emotion. This is because they are often associated with “uncomfortable” bodily sensations such as a racing heart, muscle tension, sweating, racing thoughts, shortness of breath, and tunnel vision. But while anxiety and fear may not be pleasant feelings, they are not to be viewed solely in a negative light. In fact, they serve a very important purpose, and it would be very difficult to live without them. The feeling of anxiety and the fear that there is some kind of danger, as well as all the bodily sensations that come with fear, are essentially there to help us react to that danger. They prepare us to flee or fight. This “alarm” has been around for as long as humans can remember. Our ancestors probably would not have survived and become the human race we are today without fear and anxiety. It is precisely because this “system” has been in place for so long that it is so sophisticated. It occurs instantly and with minimal effort on our part. We don’t even think about it – if we find ourselves under threat, this response is activated immediately, whether we want it to or not.

What is the difference between fear and anxiety?

Fear and anxiety are similar to each otherreactions to a certain danger. Even the physiological reaction of the body is the same. But, despite all the apparent similarities, the feeling of anxiety and fear also have significant differences:

• Anxiety, excitement and anxiety areAn unpleasant, vague sense of apprehension that arises in response to unclear or unknown threats. For example, imagine that you are walking alone in a poorly lit street. You will surely feel very uncomfortable. This feeling will be connected with the fear, which, in turn, is connected with the possibility that someone can attack you, jumping out of the bushes or from around the corner. In this case, the alarm is not the result of a specific threat. Rather, it comes from seeing our mind a possible danger, which can lead to an unpleasant situation for us. In other words, anxiety most often is pointless and is based only on our assumptions.
• Fear, fear is an emotional reaction tospecific threat. Using the scenario described above, imagine that you are walking along a dark street, someone is approaching you and, threatening with a knife, demands to give away the bag. It is only natural that you will experience fear. The danger is real, concrete and exists right now, becoming a real and clear object of fear.

In general, fear and anxiety are interconnected.Fear causes anxiety, and anxiety can cause fear. But it is knowing the fine lines between the two that will give you a better understanding of the symptoms and can go a long way in helping you cope with them.

How to treat your fears?

Just because of fear and anxietyperform a protective function, this does not mean that they do not harm us. We all have an imagination, and sometimes we come up with possible scenarios that we then involuntarily bring to life. For example, you go on a first date, and at the same time you are very worried that something can go wrong. This can lead to anxiety and fear before the date itself, and when you meet a young man, your fear will prevent the meeting from going so as to give the relationship a chance to develop further. Thus, the body's natural anxiety can be activated even when there is no real threat, and fear will prevent you from acting in the right direction. For example, when we are afraid that we will not be able to make a desirable impression on a young man on a date, and as a result we can refuse to meet him at all. We are afraid that we will not be able to pass an interview for an interesting and well-paid job - and we start looking for an easier, but uninteresting job. Such a choice, dictated by fear, may not have the best effect on our ability to create significant positive events in our own lives. Additionally, worry and fear can not only scare us about the unknown of the future, but also make us inactive in the right direction today. For example, if we constantly worry about something bad happening to our children, it can prevent us from truly interacting with them. We will be distracted by unnecessary fuss, and will not find time to communicate with them more often. And if we think about something unpleasant that we encountered during the day, while we are surrounded by family or friends, we will miss the chance to truly connect and have fun with them.

How to overcome your fears and anxieties?

Stopping these feelings can be difficult, but there are still many ways to do so. We will show you ten ways to help you cope with anxiety and fear:

Take a time out.It can feel impossible to think clearly when you’re overwhelmed with fear and anxiety. Your heart is pounding, your palms are sweaty, and your thoughts are racing with panic – all the result of adrenaline. So the first thing you should do is give yourself a minute to calm down on a physical level. To distract yourself from worrying, take a fifteen-minute walk around your home, take a bath, or make yourself a cup of tea. Once you’ve calmed down, it’ll be much easier to decide how best to cope with the situation. If you can’t manage the panic, try this: place your palms on your stomach and breathe deeply and slowly (no more than twelve breaths per minute) until your body’s reactions to the stressful situation subside. Sometimes it takes a few minutes, sometimes more; but eventually the panic will go away on its own.

What's the worst thing that could happen?If you are worried about something, whether it's a job, a relationship or an exam, you can try to imagine the worst possible outcome of all possible. So what? Even if the presentation, talking on the phone or meeting will be very bad, there is still a chance that the world will survive, will not it? Sometimes the worst thing that can happen is an overwhelmed panic or a sudden sense of anxiety.

Allow yourself to be scared.Sometimes trying to avoid fear makes him even more frightening. If you have experienced panic in a jammed elevator, it is better to go into it again the next day. Just stand in the elevator and let yourself be scared until fear itself disappears.

Hello, fear!Try to make yourself afraid just when you are not afraid. You will even be amused: you call fear, and he runs away from you without looking back! Such a feeling will be fixed in your mind, and it will not be so easy to get scared the next time you feel anxious.

Return to reality.Our fears, as a rule, are much worse than reality. Often people who once were attacked, then can not get rid of the thought that someone is going to attack them every time they walk through the dark alley. But the probability that the attack will repeat itself, in fact, is very low. As they said in the war, the projectile does not hit the same funnel twice!

Do not demand perfection from yourself.Black and white thinking perfectionists, something like "if I'm not the best in the world, it's the collapse of my entire life", are completely unrealistic and generate a lot of reasons for anxiety and anxiety. We must always remember that in life there is a place for bad days and bad luck, but it should not spoil the rest, bright and beautiful days.

Visualize.Take a moment to close your eyes and imagine yourself in a calm, safe, pleasant place. It can be a picture on which you will sunbathe on the beach, or sit in an armchair in an embrace with your beloved cat, which relaxes purring in your ear. Let the positive emotions calm you down until you feel more relaxed. And there fear will go away!

Talk about your fear with someone you care about.especially you trust. If you share your impressions, you will be supported and offered assistance. And you, knowing that you are not alone in your struggle with anxiety and fear, suddenly feel that these emotions become less bright and strong. If your fears are too strong to fight with them enough of the participation of loved ones, ask for help from a psychologist. He will help to find the reasons for your anxiety and tell you how you need to proceed.

Try to improve the quality of your life.Good sleep, healthy food, frequent outdoor walks and exercise - the best medication to treat anxiety. And in any case, do not repeat the mistake of those people who are looking for comfort in alcohol or drugs. Giving a momentary sense of pleasure, they immerse the person in an even greater abyss of nervousness, depression and fears.

Encourage yourself every time you getovercome anxiety or fear. Build your success by rewarding yourself with pleasure: soak up the bathroom with candles, go for a massage, buy a concert ticket, allow yourself to eat a large piece of chocolate cake - yes anything, if only you could feel happy !!

Frequently Asked Questions about Fear

• Why do I feel scared even when I'm not in danger?

We have already talked to you about the fact that fear isa physiological mechanism that helps us survive. Even if today we do not live in caves, but in comfortable, civilized conditions, our brain and body act according to the laws of nature. Such emotions frighten a person primarily because he does not know the reason for their appearance. Now that you know everything, it will be much easier for you to cope with anxiety.

• What are phobias?

A phobia is a strong fear of something.a specific thing, animal, situation or place. Someone who suffers from a phobia should try to avoid contact with the specific cause of their fear or anxiety, because even the thought of coming into contact with the object of fear can cause severe panic or anxiety. An experienced specialist psychologist can help you overcome a phobia.

• When is it worth asking for help?

Anxiety and fear affect each of us,regardless of gender, age and cultural level. If you feel that you cannot cope with your feelings for several days, weeks or even months, then you should not postpone going to the doctor, otherwise emotions will take over your life. We recommend reading:

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