How to get rid of anxiety and fear?

Many people turn to a psychologist with a question: how to get rid of anxiety, depression and irritability forever? It would be wrong if the psychologist says that such a release is possible, since anxiety is one of the basic feelings that are peculiar to a person. It is a negatively colored emotion arising in a situation of uncertainty as a reaction to the expectation of something negative. Anxiety is different from fear - as a rule, the causes of fear can be understood by a person, and the causes of the occurrence of anxiety are most often unconscious. And if the reasons are not clear, then it is very difficult to get rid of anxiety. Like other basic feelings (fear, pleasure, displeasure, anger), anxiety has its positive functions - it protects a person from potentially harmful behavior, helps him to take a critical and selective attitude to the surrounding reality, and also promotes his socialization. It can intensify in an important situation for a person, as well as with a lack of time and information. In some cases, anxiety ceases to perform positive functions and begins to cause harm to the individual. Usually neurotic anxiety does not correspond to the importance of the situation and is not associated with a real threat. The causes of the transition of normal anxiety to neurotic can be either internal (physiological or psychological), or external. Then the question arises: how to get rid of anxiety and fear? To answer this question, you need to understand the causes of the alarm. The most famous psychoanalyst Sigmund Freud defines it as an unpleasant experience, signaling the alleged danger. It is experienced as a feeling of uncertainty and helplessness, accompanied by appropriate bodily reactions, for example, palpitations. The main answer to the question of how to get rid of anxiety, depression and irritability, Freud believed fighting or flight from her, as well as various ways of psychological protection. These include negation ("this does not happen to me"), rationalization ("it is necessary for a number of reasonable reasons"), projection ("since I think and feel, and others too"), regression (child behavior) and others . Good and evenly developed protection functions protect the person from excessive anxiety, but if there is an inflection in any direction, this becomes a psychological problem.

Coping mechanisms as natural regulators of anxiety

But there are morehigh order, helping a person to fight with anxiety. In psychology, they received the name of coping mechanisms (from English "sore" - to protect). Coping or coping is a complex of conscious actions (thoughts, feelings, behavior) that allow a person to cope with internal tension and discomfort by means appropriate to the characteristics of the individual and the situation. Unlike psychological defenses, the cops are conscious and more effective methods of combating anxiety - they adjust to an alarming situation, do not distort the perception of reality, and their effect is prolonged. How to get rid of fear and anxiety with the help of copying? To do this, it is necessary to fully understand the difficulties that have arisen, to know the various ways of coping with this type of situation and to be able to apply them in a timely manner in practice. What are the types of coping mechanisms?

Co-management, aimed at solving the problem Thiscan be focusing on solving a difficult situation, and systematically considering it taking into account other points of view. Solving the problem is also facilitated by hard work and conscientious attitude, a positive view of the situation and the maintenance of pep. It will be useful to have an active rest - a change of activity or playing sports.
Co-management, aimed at obtaining a socialsupport For this type of psychologists include the desire to share their problem with others, get approval. This is communication with old friends or acquiring new ones. A person who chooses such a coping has the desire to be with someone nearby and an interest in what others are doing. In the case of the emergence of work problems, he seeks professional help, in the event of personal problems, seeks spiritual support: reads relevant literature, communicates with a spiritual mentor.
Non-constructive coping Some psychologistsbelieve that inadequate concern about the future, hope for a miracle, refusal to act, withdrawal to illness, "release of steam," the removal of failures on others, alcohol, the desire to distract and relax using relaxation, withdrawal and self-blame. However, one can argue with this, because for someone the distraction from problems can be very effective if not in the removal of anxiety, then certainly in the accumulation of a resource to combat it.

A few psychological recommendations

I want to remind you that completely get rid offeelings of anxiety are impossible - it is necessary for a person in a number of situations. However, if it starts to stop you from living, then psychologists give a number of specific tips how to get rid of the feelings of anxiety:

Choose the method of removing the alarm thatsuits you. For example, if you are worried about a child, it may be effective to talk with a girlfriend with children. However, this option is not suitable for someone, and interaction with the problem is more preferable, for example, talking with or helping a child.

Support from the outside reduces the internaltension Did you notice that when you do something alone, the responsibility increases, and so does the anxiety? It follows that the feeling of compatibility can reduce tension, as well as the approval of outsiders or even praise. Therefore, in anxious situations, try to cooperate with someone, ask for help or advice, or just look for support from friends.

Direct energy to a peaceful channel. Anxiety is often an accumulated tension; implement it in a peaceful manner, for example, in creativity, hobbies, cleaning an apartment or doing sports.

Try different options for complacencySome variant may be good in one situation and inefficient in another. In addition, using only one way to relieve anxiety narrows your thinking, and the effectiveness of this option is reduced.

Increase your self-esteem Psychologists have proven,that there is a link between low self-esteem and high anxiety. An insecure person constantly worries that he will not succeed, because he is stupid, weak, ugly, etc. ... Increase self-esteem with the help of auto-training ("I am the most charming and attractive") and eliminate problem areas of your personality.

Break big problems into small ones.perception is arranged in such a way that global problems are perceived as unresolved and cause more anxiety than small ones. You can try to take a blank sheet of paper and divide it into two bars: in one write out what you are concerned about, and in the other - the timing and solutions.

Try to lose the worst variant of developmentso you can survive it in a safe way, and it will build into your experience, which will reduce uncertainty and reduce anxiety. And having ceased to be afraid of the most terrible, you will cease to worry and about the rest.

Do not always be afraid of your anxiety. Do not forget that it can be useful, because sometimes it is she who prompts you to take action and solve this or that problem. But do not forget that if you allow your brain to constantly scroll "what if ...", thinking up all sorts of worst-case scenarios, then anxiety and anxiety will become your constant companion, more - your eternal and very serious problem. Unceasing fears and unrest can act on a person paralyzed. They are able to take away emotional energy and interfere with your daily life. So start to train your brain to always remain calm and look at life from a more positive point of view! We advise you to read: