In order to answer the question of how to cope with anxiety and fear, it is important to understand that these are two separate experiences. We often use these words without understanding the difference between them. So let's figure it out together psychologist Alina Gulanyan.
In simple words, anxiety- this is a state when we do not know what exactly we are afraid of and do not understand why this state arose. At the same time, the real danger has not yet arrived, but it feels like something might happen. Anxiety is of a vague abstract nature, that is, a person does not have a clear concrete understanding of what should happen.
Fear- This is a response to threatening circumstances. It occurs during the onset of danger and has a certain character. Fear has a specific object - we know what or who scares us. The source of fear, most often, is a traumatic experience of the past.
What is fear and how to deal with it?
Sometimes just a little is enough for uncomfortable experiences to disappear. If we are worried, for example, about our health, in order to get rid of tension we just need to go to the doctor. You shouldn’t waste time reading signs of a particular disease on the Internet. This can plunge you deeper into a state of uncertainty, thereby increasing your anxiety. Advice: make the unknown explicit, understandable, and then your tension will subside. If you are tormented by any question or misunderstanding in a relationship, talk to the person and you will feel better. Sometimes a lack of information or ignorance creates unnecessary stress, and on the contrary, greater awareness calms you down.
You should not resist the fight against anxiety or fear - they need to be explored in order to form a new life experience.
It is important to understand what happens in life and how do we react? Are these experiences adequate to the situation? What's behind them? Perhaps shame or guilt? Anger and irritation? Try to figure out what need is not being satisfied and what do you really want?
How to overcome anxiety on your own?
There are situations of anxiety in which we are able to help ourselves, where the experiences are not very deep and are not all-consuming. To do this, it is important to pause and try to answer the following questions:
1. What is happening to me?
2. What exactly am I afraid of?
3. Does fear have a real basis?
4. What's the worst thing that can happen? If this happens, what will happen to me?
5. Who can I talk to about this?
6. What other experiences am I experiencing at this moment?
7. What do I want?
It is necessary to distinguish situational anxiety as emotional condition which comes after difficult situation, and a personality trait, that is tendency to worry quite often and intensely, perhaps even without reason.
Feelings of fear and anxiety: when should you see a doctor?
If your anxiety- this is not a situational experience that occurs from time to time, but a condition that is present almost all the time and is aggravated by panic attacks, disrupting the quality of life - in this case, it is important to contact a specialist psychologist or psychotherapist. A person will not be able to work independently with personality traits or personality disorders.
Conclusion: it's important not to just try get rid of anxiety and fear, but to understand what lies at the basis, to explore the reason for the appearance of these experiences. After all, there are different circumstances under which they appear, and accordingly, you need to work with them in different ways.
Be healthy and don't be afraid of anything!
Photos used depositphotos
Many people worry about the smallest things, even if nothing serious has happened. Such feelings bring nothing but anxiety, they destroy nervous system. People who worry a lot cannot live a full life. They are constantly tense and uncomfortable. By turning to psychology, you can understand the essence of these phenomena and get rid of them.
What is the difference between fear and anxiety
Fear and anxiety, both of these phenomena may seem the same at first glance. But in reality, they don't go hand in hand. If causeless anxiety destroys the nervous system, then fear, on the contrary, mobilizes the body’s strength.
Imagine that a dog attacks you on the street, a feeling of fear will force you to act, to take any action to protect yourself. But if you simply worry that the dog might attack you, it will make you feel bad. An excessive sense of fear also does not lead to anything good.
Feelings of anxiety can vary in degree, from mild to severe. This feeling of anxiety and fear for no reason may depend on the state of the body, on upbringing or hereditary factors. This is why there are people suffering from phobias, migraines, suspiciousness, etc.
Main Causes of Anxiety
In this condition, a person experiences an internal conflict that gradually grows and makes him feel bad. Certain factors contribute to this. Let's look at the causes of fear and anxiety:
- psychological trauma in the past,
- irritating actions,
- suspiciousness of character, when a person is not sure of anything,
- psychological trauma in childhood, when parents put too much pressure on the child, made excessive demands on him,
- sedentary lifestyle, unhealthy diet,
- the beginning of life in a new place, previously unfamiliar to a person,
- negative events in the past,
- character traits when a pessimistic attitude towards life becomes a lifestyle,
- disorders in the body that destroy endocrine system and cause hormonal imbalance.
The destructive effects of anxiety and fear
A person only makes things worse for himself when he constantly lives in a state of anxiety and fear. Not only his psychology suffers, but also his health. When a person experiences constant feeling anxiety, his heart begins to beat faster, he lacks air, arterial pressure jumps up.
Too strong emotions make a person very tired, and his body wears out faster. Trembling appears in the limbs, he cannot fall asleep for a long time, pain appears in the stomach without apparent reason. Many body systems suffer in this condition, women experience hormonal imbalances, and men experience disruptions in their work genitourinary system. Therefore, you need to know how to get rid of fear and anxiety.
Identifying problems
There is no such person who would not be afraid of anything. It is important to realize how much this interferes with life. Each person has their own fears: some are afraid to speak in public, others have problems communicating with the opposite sex, others are simply embarrassed by their character, they do not want to show themselves too smart, stupid, etc. By recognizing your problem, you can begin to fight it and overcome your fear.
Combating Fear and Anxiety
There are many ways to get rid of anxiety and fear.
- When you feel anxious, tension always arises. And if this tension is removed, then the negative feelings will dissipate. To stop constantly worrying, you need to learn to relax. Physical activity helps in this matter, so try doing exercises, or better yet, do physical activity in a team. Walking on fresh air, jogging, breathing exercises will also help combat excessive anxiety.
- Share your feelings with loved ones you trust. They will help you dispel feelings of fear. To other people, other people's fears seem insignificant, and they will be able to convince you of this. Communication with loved ones who love you will relieve the burden of problems that are weighing you down. If you don’t have such people, then trust your feelings to a diary.
- Don't leave problems unresolved. Many people worry about something but do nothing to change it. Don't leave your problems as they are, start doing at least something to cope with them.
- Humor helps us get rid of many problems, defuse tense situations and make us relax. So hang out with those people who make you laugh a lot. You can also just watch a comedy program or read about something funny. Anything that makes you feel happy can be used.
- Do something enjoyable for you. Take a break from your negative thoughts and call your friends, invite them for a walk or just to sit with you in a cafe. Sometimes it's enough just to play computer games, read a fascinating book, you can always find something that gives you pleasure.
- Imagine more often a positive outcome of events, and not vice versa. We often worry that something might end badly, and we imagine it in vivid colors. Try to do the opposite and imagine that everything ended well. This will help you reduce anxiety neurosis.
- Remove from your life everything that creates anxiety disorder. Typically, watching the news or crime programs, which often talk about something negative, creates an even greater feeling of anxiety. Therefore, try not to watch them.
Psychological tricks to help get rid of fear
Give yourself 20 minutes a day when you can completely surrender to your anxiety and think about what worries you most. You can let yourself go and even cry. But when the allotted time comes to an end, stop yourself from even thinking about it and get on with your daily activities.
Find a quiet place in your apartment where nothing will disturb you. Sit comfortably, relax, breathe deeply. Imagine that in front of you is a burning piece of wood, from which smoke rises into the air. Imagine that this smoke is your alarm. Watch how it rises into the sky and dissolves completely until the piece of wood burns out. Just watch it without trying to influence the movement of the smoke in any way.
Do some handicrafts. Monotonous work helps to distract from unnecessary thoughts and make life more serene.
Even if you can't get rid of anxious thoughts at first, over time you will learn to do it. The main thing is to follow the advice and you will gradually become less worried.
Getting rid of fear - advice from psychologists
Psychologists suggest using several tricks to get rid of fear.
- Art therapy helps cope with feelings of fear. Try to draw your fear and express it on paper. Then burn the piece of paper with the design.
- When you experience panic attacks, switch to something else to do so that your feeling doesn't deepen and make you feel bad. Do something else that will absorb all your thoughts and your negative feelings will go away.
- Realize the nature of your fear, sort it out. Try to write down everything you feel and worry about, and then light the paper.
- The breathing exercise “Inhaling Strength and Exhaling Weakness” will help you get rid of fear. Imagine that as you inhale, courage enters your body, and as you exhale, your body gets rid of fear. You should sit up straight and be relaxed.
- Face your fear. If you push through it no matter what, it will help you worry less. For example, you are afraid to communicate with someone, go and communicate with him. Or, for example, you are terribly afraid of dogs, watch them, try to pet a harmless dog. This is the most effective way which helps get rid of fear.
- When panic and anxiety have completely taken over you, breathe deeply 10 times. During this time, your mind will have time to adapt to the surrounding reality and calm down.
- Sometimes it's good to talk to yourself. This way your experiences will become more understandable to you. You realize the depth of the situation in which you find yourself. Understanding your condition will help you calm down, your heart will no longer beat so fast.
- Feeling angry will help you shift away from your fear, so find someone that makes you feel this feeling.
- Find something really funny, it will neutralize panic attacks instantly. You will feel much better after this.
Stop being afraid of your fears
In fact, the feeling of fear helps us overcome life's obstacles and improve our lives. Many people have done great things out of fear. Great musicians were afraid that they would remain unrecognized and composed great music, athletes were afraid of defeat and reached incredible heights, scientists and doctors made discoveries out of fear of something.
This feeling actually mobilizes the strength of our body, makes us act actively and do great things.
You will never be able to overcome your fear by simply letting it go indiscriminately or not paying attention to it. But you can become happier. Try to live with joy, enjoying the current moment. Don't worry too much about past mistakes and constantly dream about the future. This will help you live comfortably and be happy with what you have.
Do something you enjoy and you will feel important to other people. This will help you cope more easily with all the fears and worries in your life.
When a person experiences unjustified, irrational fear, he activates right hemisphere brain Therefore, to restore mental balance, you should use left hemisphere, which is responsible for logic and rationalism.
Rational therapy is the treatment of fear with persuasion through logic and reason. In the fight against fear, it is important to cool your emotions and turn on your reason.
The basic principles in overcoming fear come down to the following:
- Stop worrying about fear. Don't increase your anxiety.
- Identify the subject of fear and try to understand how absurd and unreasonable it is.
- Try to identify the shortcomings in yourself that provoke fear and overcome them through self-education.
When a person is unable to accept logical arguments, the most productive methods are suggestion, self-hypnosis, autogenic training and neurolinguistic programming, when working together with a psychotherapist.
How to overcome fear? It is important to assess the chances that the worst will happen and understand that they are always negligible. For example, in plane crashes, according to statistics, 1 person per 1,000,000 transported die air fleet, which is only 0.0001%. This is significantly lower than the risk of dying from a heart attack or car accident. Therefore, when experiencing fear, it is important to analyze the magnitude of the risk.
1. Compare your fear with a stronger one.Sometimes a person may feel like the whole world is against him. Material well-being, career and relationships with loved ones are at risk. It seems the situation is so hopeless and nothing can save it. How to overcome fear in this case? Don't exaggerate or dramatize your situation! Compare your situation with real tragedies, and you will understand that you are very lucky!
People who were able to survive truly terrible moments, being one step away from death, say that they no longer know how to worry about trifles and appreciate every day they live.
2. Imagine that everything you are afraid of has already happened.
In the most critical and deadlock, cast aside fear and assess the current situation calmly. Imagine the worst that could happen. Now try to come to terms with this. Now you need to relax, throw away unnecessary tension and collect all the energy to try to improve the worst situation that you imagined.
By doing this, you stop wasting all your body's reserves on unnecessary experiences and free your mind to useful activity- finding ways out of this situation. Believe me, as soon as you calm down, a way out of the impasse will be found very quickly.
3. Load yourself up with work as much as possible.
The danger that awaits us is terrible only until the moment it is unknown. As soon as it becomes clear, all your strength goes into fighting it, and there is no time to worry.
How to overcome fear even in the most dangerous situation? Don't give yourself a minute of free time. When activity completely fills consciousness, it displaces fear. Intensive activity is one of the most effective ways overcoming anxiety, worry and fear.
As D. Carnegie wrote: “A person suffering from anxiety must lose himself completely in his work. Otherwise he will dry up in despair. Roll up your sleeves and get to work. The blood will begin to circulate, the brain will become more active and very soon your vitality will increase, which will allow you to forget about anxiety. Keep busy. Exactly this cheap medicine against fear – and the most effective!”
4. Remember: you are not alone in your fear.
It seems to every person who comes to a session with a psychologist that their problem is the most complex and unique. It seems to him that he is the only one who has problems with communication, sex life, insomnia, courage, while others have nothing like that.
In this case, very effective medicine for fear is group therapy. When people meet, get to know each other and discuss together common problems, the severity of the experience is significantly reduced.
5. Act as if the fear is no longer there.
Physiological and emotional reactions of a person are interconnected. Even if you don't feel the way you want at this moment, you can pretend, and this will gradually bring your inner feelings into line.
The best conscious way to become cheerful is to sit cheerfully and talk and act as if you are full of cheerfulness. To feel courageous, act as if you are inspired by courage. If you exert all your will, the attack of fear will be replaced by a surge of courage.
6. Live here and now.
This advice applies more to those who are worried about an uncertain future. As the English philosopher Thomas Carlyle said: “Our main task is not to look into the foggy future, but to act now, in the direction that is visible”.
Scaring yourself with a terrible future is one of the stupidest things to do, and yet many are happy to spend their time on it. The burden of the past and the burden of the future that a person takes upon himself turns out to be so heavy that it makes even the strongest stumble.
How to deal with fear of the future? The best thing is to live in the present, enjoy the present and hope for a better future. Even if it doesn’t turn out that way, in any case you won’t be able to blame yourself for ruining the present with your painful experiences.
Psychologists advise taking the “here and now” not just a minute and a second, but the current day. As Carnegie wrote: «
Any of us can live with hope in the soul, tenderness and patience, with love for others until sunset
».
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A small digression, it was a beautiful spring day, the warm and gentle sun was shining, birds were chirping cheerfully outside the window and at the same time the sounds of dripping, the noise of passing cars, laughter from the playground could be heard into the office...
Almost at the end of the working day, a girl of about 18 came to the reception. She was a pretty, smart student, but her gaze was shifty and uncertain. When I asked her to tell me about the reason for seeking a consultation, she began to say with tears in her eyes that for the last few months afraid to die. The fact is that a number of events (a friend of hers died in a car accident, while on a camping trip the cuckoo crowed twice to answer a well-known question), which happened about half a year ago, contributed to the emergence of a fear of death, which then turned into a real phobia.
Fear is a normal reaction of the body to external stimuli.
Psychologists often say that fear is a normal reaction of the body to external stimuli. Fear is an instinct of self-preservation, it is a normal reaction in a life-threatening situation, and in a situation age development personality is even useful. Fear, like any other emotion, appears spontaneously and is difficult to control.
If fear becomes more and more intense, an everyday feeling, accompanied by various physiological symptoms, turns into a kind of personal problem, it becomes a phobia. It accompanies a person everywhere: at school, at work, on the street and at home, in the company of friends, etc. Increased tearfulness, dizziness, sweating, suffocation, rapid heartbeat, nausea, and general psychological and physiological discomfort are frequent companions of phobias.
Fear of death- This is an existential fear that, to one degree or another, is always present in the human psyche; it is one of the most common phobias. This fear often occurs in people who are sensitive and impressionable, as well as in children and the elderly.
Its intensity can be reduced using special techniques. Over time, many people independently get rid of certain fears, gain new life experiences, become calmer and gradually their lives improve. Although this is a long process. A psychologist will help you cope with fear and phobia quickly and effectively.
We met with my client a month after several consultations. The girl’s calm and confident look was what caught my eye first. We talked with her about her successes and new plans for the near and distant future, she shared some of her thoughts about life, which she came to after our classes. I was very happy with these new thoughts, because... they were indicators that the phobia had gone away, and it was replaced by mental order and calm!
Cultivation of myths creates even stronger fear
Unfortunately, such myths today are actively cultivated by the media, various healers and soothsayers, as well as numerous false psychologists. Having nothing to do with reality, they can nevertheless greatly influence our lives and our perception of the world. By convincing himself that “something is wrong” with his life, a person thereby programs his own failures.
When a person believes that he was born under an unlucky star or that he was cursed, he begins to see around him only what corresponds to his belief. He looks and sees his own fears. And indeed, after some time, health and luck leave him.
Law - like attracts like
“Like attracts like” - this psychological law was discovered by the ancient sages. Feeling fear and anxiety, a person actually begins to attract misfortunes to himself. He acts and gets into situations provoked by his own fears. So your fears, like a mirror, reflect what is inside you, creating the illusion that the world is evil, unfair and full of enemies.
Fear in the victim position
If, following the lead of your fears, you place the cause of your experiences, the cause of your problems outside, and not inside yourself, you thereby become in the position of a victim. It is not you, it is someone else - parents, teachers, friends, husband, wife, the state - who are constantly in charge of your life, and you yourself have nothing to do with these events - this is the position of the victim.
Unfortunately, today many people find it convenient to live this way. And profitable. After all, the position of the victim always gives a lot of dubious advantages. It gives you the opportunity to do nothing yourself, shifting responsibility for your life to others.
It helps to manipulate the guilt of those whom you blame for your failures. You gain power over those whom you make feel guilty for your “suffering.” Are you just happier because of this? Have problems and unhappiness gone from your life? Are you thriving? Very doubtful.
If at the same time you are convinced that only a fortune teller grandmother who “pours on wax” and “rolls out an egg” can save you from all misfortunes, things are completely bad. We won’t talk about whether this method is effective.” psychological assistance" In the end, a person can always be helped by what he firmly believes in.
Powerful tool psychological impact. Simply by shifting responsibility for your life to another person, you are thereby handing over the keys to your own soul. Keys that he can use as he pleases. And it’s not necessarily for your good. Much more often - for their own benefit.
When we believe that someone else is capable of bringing success and prosperity into our lives - God, the devil, another Fuhrer, an astrologer-astrologer - anyone, but not ourselves - this is also the position of a victim. We become very easy to control.
- authorities,
- money.
He wants it for himself, not for us...
Hatred and envy of others
In principle, the position of the victim is no worse than other roles that we all play in life. But there is one peculiarity in it. It always gives rise within us to a feeling of worthlessness, powerlessness and, as a result, hatred and envy of the people around us. To those who are stronger, more successful, better than us. Powerlessness always gives rise to envy, hatred and cruelty. It is very unpleasant and painful to realize these feelings in yourself, but believe me, you have no other choice but to admit to yourself that they exist. Do it right now, without delay. And then begin to honestly experience them, gradually letting go of yourself. And then powerlessness will begin to transform into strength.
Try to understand that even Providence itself will not solve our problems for us. He can only help us in our good endeavors. This is how the world works, these are its laws. If a person has the strength and intelligence to create a problem, then he will always have internal resources to free yourself from this burden. The main thing is to learn how to manage these resources. And then you will no longer need external crutches to move through life on your own. You yourself will be able to solve your life problems without resorting to the help of psychic healers or psychological consultants. You just need to put in the necessary knowledge and effort, and the world will immediately take a reciprocal step towards you. You will begin to move towards health and perfection.
The key to your own life is to replace fears
By shifting attention from external reasons your own failures inside yourself, you receive the key to your own life. You replace old fears and limitations with new constructive thoughts, and after some time a completely different reality opens up before you. Those who have tried to work on themselves in this direction are convinced of the effectiveness this method. The American dream of going from paperboy to millionaire is of the same nature. People who managed to escape poverty were able to overcome the negative programming that they received along with their fears. They allowed themselves to create new mental images: “My future is in my hands!”, “I am learning to think positively and act constructively!”, and as a result they got what they wanted.
So what should we understand about ourselves and the world around us? What to do?
- First, you need to understand what the basic prerequisites for success in life are.
- Secondly, learn to work with our fears and problems that stand in our way.
Success in life is always associated with the basic purpose of human existence - the need for self-realization. Misunderstanding or denial of this need makes a person unhappy. After all, you can achieve high material well-being and position in society, but do not feel happy at the same time, because the need for self-realization remains unsatisfied.
A person realizes himself in society only if he has a sufficient level of mental energy. The latter determines his performance, and at the same time sufficient plasticity and harmony of the psyche. This allows you to effectively adapt to society. Psychologists say that only a harmonious, strong and stable personality can achieve success in life. We will conditionally call such a person psychologically healthy. The state of psychological health is characterized by general mental comfort and effective self-control.
Basic characteristics of human psychological health
- Adequate self-esteem and a sense of self-respect.
- The ability to adapt to ever-changing living conditions.
- The ability to effectively satisfy your needs and the ability to compensate for those that cannot be satisfied at the moment.
- A person's confidence that he usually manages his own life. Such a person is aware of the limitations of his freedom, because he understands: there are things that do not depend on him. Therefore, he does not necessarily strive to subjugate the whole world to his will.
- Ability to do independent choice, make your own decisions, stick to your own life plan. The ability not to follow the lead of various soothsayers, political leaders, “great teachers” and other “masters of thoughts.” The ability to resist their influence and not succumb to the magic of their dubious authority.
- The ability to courageously overcome difficulties and disappointments without resorting to alcoholism, drug addiction, etc.
- The ability to care for other people. A selfish person is usually unhappy because he has many unsatisfied and insatiable needs.
- The ability to treat other people kindly and trustingly. Lack of envy of the successes of your colleagues, relatives, friends and acquaintances.
- Ability to work effectively and enjoy the work done.
The more points that correspond to your actual (and not desired) attitude towards life, the closer you are to true psychological health. After all, it is psychological health largely determines our life achievements because it:
- directly influences body functions and thus the physical aspects of our well-being;
- helps adapt to different living conditions;
- promotes the formation of a sense of self-esteem and self-esteem, which are necessary to motivate life achievements;
- influences relationships with other people and, through them, successful personal and professional growth;
- largely determines working capacity and material well-being;
- gives a feeling of completeness and meaning in life, which makes people happy.
How you can and should work with fears and problems
It is fear thoughts that very often create problems and illnesses in our lives. Remember the psychological law: “Like attracts like” .
- Why are the actions of qualified doctors often ineffective?
- Why are the manipulations of psychics who influence a person’s biofield often unsuccessful?
- Why does some time pass and a person with his past complaints again turns for help, but to another “healer”?
- Because we have not changed our attitude towards ourselves and the world around us.
Our fears have not gone away; they remain with us. Looking at the world, we continue to look only into our soul, which is full of fears - we see not life, but our fears and nothing else. Therefore, the first stage on the path to success is getting rid of fears and psychological harmonization.
It all depends on my desire and taste
There are countless methods that allow you to harmonize both body and soul: sports and hardening, massage and manual correction, psychotherapeutic techniques and yoga, martial arts and meditation... All of them represent a complex of general healing methods. You can influence the body, obtaining a secondary psychological effect. Or it can be the other way around. It all depends on your desire and taste.
In our opinion, it is reasonable to focus on meditation because of its ease, accessibility and extreme effectiveness for internal harmonization. We suggest that you regularly perform a small meditative exercise that will help you achieve useful results. We suggest doing it for real, and not just trying to imagine it in your mind. To really feel and understand any exercise, it is always necessary to test it in practice. Only then will you acquire specific skills and be able to change your life for the better. Mental comprehension is nothing compared to practice
To calm through relaxation
Generally speaking, meditation is relaxation that promotes calm. The essence of meditation is to simply sit and look ahead. You just sit, just look, hear, realize what is happening in front of you and inside you.
You can sit in a “lotus”, “half lotus” (yogic poses), cross-legged or on a regular chair. If you are sitting on the floor, place a small pillow under you, which should be positioned at an angle to make it easier to keep your spine upright. Be careful! When you sit, your whole body should be relaxed. This will help fear blocks rise to the surface of consciousness more easily and go away. The ideal state is when you sit and see what is in front of you, hear every sound, then you are open to the world. If your attention gradually and unnoticed by you becomes clouded and floats away, do not reproach yourself, but simply resume your sharpness of perception. Do this and meditation will happen.
When you meditate, many extraneous thoughts may appear in your brain. Don't fight them, let them come and go. As the feeling of relaxation begins to spread throughout your body, your mind will calm down and thoughts will disappear on their own. Then you will begin to truly discover your own inner world.
If you have thoughts that create fears
If you have problems in your life, and you have a lot of thoughts and fears living inside you, do this:
- When you enter a state of meditation, you “pose” a specific fear, a problem that worries you, and allow it to “be.”
- You remove all moral assessments like “good or bad” from the problem.
- You are not trying to improve things. Gradually your soul, which you have driven into a dark corner with the help of your fears, will begin to awaken. After some time, you will see that the world is unfolding before you in the right direction - because the solution to all problems is always within us, you just need to listen to your wisdom and trust the flow of life.
- Next, you simply look at your problem or fear, experiencing and letting go of the feelings that arise.
- If you think it necessary, you can install it yourself unpleasant question: “What will happen if...” For example, if you are afraid of being deceived or you have already been deceived, and this has become your problem, you can ask yourself: “What will happen if everyone, anyone deceives me all my life?” By posing the question in this way, you raise your deep feelings of fear. Start experiencing these sensations! Remember! What you experience when letting go leaves you forever!
This way you can work with any negative emotions. Just don't stay in them for too long, otherwise you might get sick.
If you devote some time to meditation every day, without straining yourself, and if you ask yourself questions that you would like to understand, then gradually the quality of your life will improve.
Remember! Meditating with a fear or problem will never bring it into your life, because what you pay your attention to, what you are aware of and experience, loses its power over you.
Physical activity will help fight fears
While doing meditation, it is very advisable to allocate time for physical exercise: physical labor, sports, running, aerobics, martial arts, etc. Physical activity will help balance the transformation process that will gradually begin to occur within you.
Mistakes that reduce the effectiveness of meditation.
- Tense body - in whole or in part.
- Curved spine - to the side, forward or backward.
- Incorrect head position. (Neck line should be straight)
- Irregular or interrupted breathing.
- You strain yourself internally to get results.
- Rush yourself, don't give yourself time.
- You get attached to extraneous thoughts and get distracted.
- Arrogance.
- Arrogance.
- Arrogance.
If you did the meditation correctly, then after it you will have a cheerful state and a crystal clear mind. Your thoughts will become sharp as a blade, and you will be able to calmly “cut through” any problem that arises in front of you.
If fog appears around (or inside) you, and something incomprehensible begins to happen to your head, stop meditation. Rest for a few days and get on with your current affairs. If you are attentive and vigilant, if you listen to yourself, you will always find a way out of any situation. Remember, the quieter you drive, the further you will go.
If you feel irritated after meditation, this is a sign that either a mental block or unclaimed creative energy is rising within you. Get busy physical exercise, sweat thoroughly until the irritation leaves you.
As you work on yourself, you will have both ups and downs. Highs happen because old fears leave you. You begin to trust yourself and others. A new attitude towards life awakens in your soul.
Fear is the most ancient and powerful deity of the human subconscious. It was this property, generated by the instinct of self-preservation, that laid the foundation for all religions. Primitive man was afraid of everything that surrounded him - natural phenomena, wild animals, serious illnesses. He lived in ignorance, and the unknown breeds fear. The first beliefs of mankind were associated with environment- animals and flora. The modern inhabitant of the Earth has almost lost touch with the primary sources, but the instincts and laws of nature lie dormant in each of us.
Belief in this primitive, formidable god is much stronger than any other belief. Giving in to fear is believing that something bad and terrible will definitely happen, and a favorable outcome is in no way possible. Fear is a natural and necessary phenomenon. It is designed to help a person survive. If this feeling is moderate, it simply signals danger. But often fears develop into obsessive states and phobias that hinder personal development and social growth. How to overcome fear if it gets in the way full life?
The deity of fear lives within us and cannot be driven away or killed. It is also pointless to fight him, because he has one peculiarity - the more you fight him, the stronger he becomes. This situation is reminiscent of the Greek myth about the hydra, in which two new ones grew in place of the cut off head. Most people who try to overcome their fear make the same mistake, namely, they fight it openly.
What to do if this monster follows you everywhere or comes at the most inopportune moments? There is only one way out of this problem - not to fight fear, but to learn to manage it. Tame it like a tiger trainer, become aware of this creature within your soul and thank it. After all, it is fear that forces you to pay attention to what threatens your safety and well-being. Don't blame yourself, don't call yourself a coward and a loser. Accept the situation as it is. Just admit that you are afraid.
Once you have gone through the process of accepting yourself, move on to the next steps.
Step 1. Figure out what exactly scares you and what real harm it can cause you. Is your fear justified? real threat or did you just fool yourself? For example, a person is terribly afraid of spiders, all of them - big and small, poisonous and harmless. Just hearing the word “spider” makes his knees shake. He must wonder what harm this animal can do to him? If it is an African hairy spider, then you should be afraid of it, but there is simply no point in being afraid of harmless house spiders.
Step 2: Imagine possible consequences an unpleasant situation that you are afraid of occurring, and highlight the worst case scenario. Example. The boss called his subordinate “to the mat.” The maximum that can happen to him is dismissal. This is not the worst thing in life, but perhaps even a chance to look for a new one. better job. However, the formidable image of the boss and the bitter anticipation of a conversation with him can arouse in the employee panic attack or even breakdown.
Step 3: Look your fear in the eye. Don't run from it or hide. Of course, the easiest way is to protect yourself from the source discomfort, but this does not solve the problem, but only aggravates it. A person with social fears cannot realize his talents and skills and achieve success in his career. As a result, he becomes unhappy and offended by the whole world.
To tame fear, you need to face it as often as possible. Over time, you will get used to it and behave more confidently in situations that previously caused you to panic.
Step 4. Act despite the fear. Writers love to use the adjective “fearless” to describe brave, charismatic heroes. But in fact, there are no fearless people, it’s just that some have the courage to do something when they are scared, while others give up. There is no shame in fear. Everyone tends to be afraid. Alexander the Great was also afraid, but he conquered Babylon.
Step 5. Red herring. If you start to have a panic attack, try to shift your thoughts to other thoughts. Remember some funny story. Think about the results of your actions. Stop believing that you can't succeed! Think as if what you want has already come true, as if there is no other way. Find motivation why you should tame fear - a high goal, self-realization, the well-being of loved ones.
Step 6. Don't worry about other people's opinions. Often people are afraid to do something because if they fail they will be judged or ridiculed. Inspire yourself - this is my goal, my business, and I do it the best way I can. You cannot be the first everywhere and please everyone without exception. There will always be people who will envy and trip you up. But there will also be those who will support you, although you are not ideal.
Thus, you should make fear your ally and not your enemy. Under no circumstances should you suppress anxiety alcohol, drugs or strong sedatives. All these means only create the appearance of calm, while the fear itself is driven deep into the subconscious, where it receives excellent soil for further growth.
We feed fears with self-hypnosis, self-doubt, and low self-esteem. Tell yourself - “I will do it!” Maybe not better than the others, but I’ll do it!” Even if it turns out bad at first, it doesn’t matter. An archer tries to hit the bull's eye many times before shooting accurately. Courage also needs training. And it doesn’t matter what a person is afraid of - proposing to his girlfriend or jumping with a parachute. The nature of this fear is the same. Having understood its essence, you can learn to control internal emotions, directing them in a useful direction.
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