Chances are you're reading this article right now, because you know the feeling well - feelings of anxiety and fear which suddenly and subtly squeeze you in its grip for no apparent reason. Each of us felt a little anxious at some point in their lives. Someone worried when he had to deal with any issues related to their studies or work; someone worried, not knowing how razrulit relationship problems with family members, friends, or other important people for himself. Each of us is afraid of something: someone, for example, is afraid of spiders, but someone experiences a panic fear of heights or confined space.
But all this anxiety and fears something concrete. This is a very unpleasant feeling, but at least we can be clear why they occur. But what if you are anxious or afraid, but I did not understand why? Well, that was just scared, that's all! Scared to go out in the evening. It is terrible to be alone at home. Just scary when every sound from bouncing like a kangaroo. Or you start to worry, worry about something, she knew not what. That's why something happens to us? Such unwarranted fear and anxiety interferes with normal life, it is responsible for many, if not most of the disappointments and setbacks.
In general, anxiety and fear are normal and natural reaction when we feel threatened or are aware that something is not as it should be. But sometimes the uncertainty arising feeling scared is its uncertainty, and in some cases, a person can not get rid of the fear for a long time. Why is there the feeling is different than the fear of anxiety and how to get rid of them? Let's understand, because if you understand what is happening to you, it will help you to overcome your fears.
What we are given the fear and anxiety?
Most people view anxiety and fear as very unpleasant emotions. This is due to the fact that they are often associated with the "inconvenient" bodily sensations such as palpitations, muscle tension, sweating, rushing thoughts, shortness of breath, and tunnel vision. But despite the fact that anxiety and fear can not relate to a pleasant feeling, treat them with only negative point of view, it is impossible. In fact, they serve a very important purpose, and it would be very difficult to get along in life without these emotions.
Anxiety and fear that there is some danger, as all bodily sensations that arise, together with fear, in fact, needed in order to help us respond to that danger. They prepare us to ensure that we ran and began to fight. This "alarm" exists in humans since time immemorial. Our ancestors probably could not survive, and as a result become the human race, which we have today, if not fear and anxiety. It is because the "system" has worked for so long, it just developed. It occurs instantly and with minimal effort on our part. We do not even think - if we find that they had been threatened, this response is activated immediately, whether we like it or not.
What is the difference between fear and anxiety?
Fear and anxiety - similar to each other reactions to certain danger. Even the physiological response of the body while going the same way. But for all the apparent similarities, anxiety and fear are important differences:
Anxiety, agitation and anxiety - it is unpleasant, vague sense of fear that arises in response to an obscure or unknown threats. For example, imagine that you go to one of the dimly lit street. You probably will feel very uncomfortable. This feeling is due to the fear, which in turn is associated with the possibility that you could anyone attack, jumped out of the bushes or around the corner. In this case, the alarm is not the result of a specific threat. Rather, it comes from the vision of our mind potential hazard which may result in an unpleasant situation for us. In other words, anxiety is most often pointless and only based on our assumptions.
Fear, fear - it is an emotional reaction to a specific threat. Using the scenario described above, imagine that you are walking down a dark street, someone comes up to you and, threatening with a knife, required to give the bag. It is natural that you will experience fear. The danger is real, concrete and there are now becoming real and distinct object of fear.
Generally, fear and anxiety are interrelated. Fear causes anxiety and anxiety can cause fear. But it is the knowledge of fine lines differences between these two feelings will give you a better understanding of the symptoms and can greatly help in fighting them.
How to deal with your fears?
Just because fear and anxiety has a protective function, this does not mean that they do not harm us. We all have imagination, and sometimes come up with possible scenarios, which then unwittingly implemented. For example, you go on a first date, and thus greatly worried that something can go wrong. This can lead to anxiety and fear by a date, and when you meet a young man, your fear will prevent the meeting to pass so as to give a chance to develop further relations.
Thus, the body's natural alarm can be activated even when no real threat, and fear prevent action in the right direction. For example, when we are afraid that date will not be able to produce the desired impression on the young man, and as a result we can opt out of the meeting with him. We are afraid that we can not have an interview for admission to an interesting and well-paid jobs - and start looking for a job easier, but uninteresting. This choice is dictated by the fear, may not be the best way to influence our ability to create significant positive events in their own lives.
In addition, anxiety and fear can not only scare us the uncertainty of the future, but also to force idle in the right direction today. For example, if we are constantly worrying about what our children can happen something bad, it could prevent us from really interact with them. We are distracted by unnecessary fuss, and we will not find the time to ensure that more often to communicate with them. And if we reflect on something unpleasant, faced with nothing during the day, while we will be in the circle of family or friends, we will lose the chance to really connect to communicate and have fun with them.
How to overcome your fears and anxieties?
Stop these feelings can be difficult, but nevertheless, there are many ways to do this. We will show ten ways to help you cope with anxiety and fear:
Take time aut.Kazhetsya that it is impossible to think clearly when you are overwhelmed with fear and anxiety. The heart is ready to jump out of his chest, palms sweating, panic rush makes thought - all this feedback adrenaline. So the first thing you should do - give yourself a moment of respite to settle down on the physical level. To distract himself from the anxiety, walk fifteen minutes around the house, take a bath or make a cup of tea. When you calm down, you will be much easier to decide how best to handle the situation. If you deal with the panic does not work, try this trick: put his hand on his stomach and begin to breathe deeply and slowly (no more than twelve breaths per minute), while the body's reaction to a stressful situation does not calm down. Sometimes it takes a few minutes, sometimes more; but eventually the panic will disappear by itself.
What's the worst that could happen? If you experience for something, whether it be work, relationships, or the exam, you can try to imagine the worst outcome of all. So what? Even if the presentation, talking on the phone or meeting will be very bad, yet it is likely that the world will survive without you? Sometimes the worst thing that can happen - a sudden flood of panic or anxiety.
Allow yourself ispugatsya.Inogda attempt to avoid the fear of doing it alone is even more terrible. If you have experienced panic stuck in the elevator, it would be better to go to him again the next day. Just stand in the elevator and give yourself be afraid until fear itself does not evaporate.
Hello, fear! Try to force yourself to be afraid just like that, when you are not scary. You will even funny: you invoke fear, and he's running away from you without looking back! It seems to fix in your mind and scared the next time you become anxious, it will not be so easy.
Return to realnosti.Nashi concerns tend to be much worse than the reality. Often people who have been attacked once, and then can not escape the thought that someone is going to attack them every time they go down a dark alley. But the probability that the attack again, is actually very low. As they say in war, missile twice in one funnel misses!
Do not ask yourself sovershenstva.Cherno-white thinking perfectionists, something like "if I'm not the best in the world, it is the collapse of my life" is totally unrealistic and generate a lot of reasons for worry and anxiety. We must always remember that in life there is a place bad days and failure, but it should not spoil the rest, bright and beautiful days.
Vizualiziruyte.Naydite a moment to close your eyes and imagine yourself in a peaceful, safe, pleasant location. This may be a picture, which you sunbathing on the beach, or sit in a chair in the arms of his beloved cat, which relaxed purring in your ear. Let the positive feelings soothe you until you feel more relaxed. And there goes the fear!
Talk about your fears with someone who you particularly doveryaete.Esli you share your experience, you certainly will offer support and assistance. And you know that are not alone in their struggle with anxiety and fear, suddenly you feel that these emotions are not as bright and strong. If your fears are too strong to fight them close enough participation, ask for help to a psychologist. It will help to find the causes of your anxiety and will tell you how you should proceed.
Try to improve the quality of their zhizni.Horoshy sleep, healthy eating, frequent walks in the fresh air and exercise - the best medicine to treat anxiety. And it is in any case not to repeat the mistakes of those who are seeking solace in alcohol or drugs. Giving a sense of momentary pleasure, they are immersed in an even greater human abyss nervousness, depression and fears.
Reward yourself every time you get overcome anxiety or strah.Zakrepite his success as a reward to please herself: soak bath by candlelight, enjoy a massage, buy a ticket to the concert, allow yourself to eat a big piece of chocolate cake - yes anything, if only you could feel happy!
The most frequently asked questions about fear
Why do I feel scared, even when I'm not in danger?
We have already talked to you about that fear - it is a physiological mechanism that helps us survive. Even if today we do not live in caves, and in a comfortable, civilized conditions, our brain and body function according to the laws of nature. Such emotions scare person primarily due to the fact that he does not know the reason for their appearance. Now that you know everything, you will be much easier to cope with anxiety.
What is a phobia?
Phobia called strong fear of a particular thing, animal, situation or place. Anyone who suffers from a phobia, should try to avoid contact with specific cause of your fear or anxiety, because even the thought of making contact with the object of fear can cause the strongest panic or anxiety. Win phobia can help an experienced specialist-psychologist.
When to seek help?
Anxiety and fear of impact on each of us, regardless of gender, age and cultural level. If you feel you can not cope with their feelings in a few days, weeks or even months, the trip to the doctor is not worth it to postpone, or emotions prevail over your life.
We strongly recommend to read: How to overcome a panic attack