Obsessive fear of phobia how to get rid of. You are the best person. Otherwise they will not go throughout life

The most important obstacle in achieving the goal in life is fear. Learn how to get rid of fear and start living full life!

What kind of danger is fear in yourself?

Fear we are experiencing in different situationsWhen there is no husband for a long time from work, when the children went to rest, when there is an important meeting, etc.

However, fear not only causes unpleasant sensations and negative emotions, but also contributes to the fact that our experiences are embodied in reality.

Fears and experiences break through the protective shell - aura², and we become subject to negative influences from others.

Below you will find the exercise that our reader Anna shared. It allows you to cope with any fears and ensure your own security.

Before proceeding to practice, a person needs to imagine some place where he will be cozy and calm.

How to get rid of fear? From personal experience ...

"I made a turret with an open door for myself. 10 steps down - this is in order to have to relax. When I descend, I consider the steps, starting with the 1st and to the 10th. In front of me closed door. I open it and immediately see a huge mirror.

Quickly, for a moment, reproduce the negative in the mirror, immediately the mirror explodes into small pieces, and I draw a positive picture in the imagination - what I need. I look at her for a while, I'm leaving, I close the door and climb on the ladder, counting the steps. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 ".

Equipment to get rid of fear

So, to get rid of fear, a person needs:

1. Sit, close your eyes, relax.

2. Then it is necessary to mentally go down the steps and see the mirror.

3. The mirror should quickly disroach the negative, and then you need to break this mirror.

4. After that, it should be a favorable situation, and mentally observe her for a while.

5. Then you need to climb the steps, counting them in the opposite direction.

This technique can be performed everywhere. After training, it takes just a few minutes. With a certain skill, if urgently need to get rid of fear, the technique can be carried out in the presence of other people and perform with open eyes.

This powerful method quickly allows you to calm down and tune in to positive events.

Anna Khakimova

Notes and thematic articles for a deeper understanding of the material

Read more about how our fears are materialized, you can find out in the article.

Recognize a person who is worn by fear is not easy. Phobias suffer not only patients of psychiatric clinics, it turns out, many quite healthy people They are afraid of heights, depth, darkness, etc. We do not know how to eliminate fears, but they can be neutralized.

The complexity in achieving success is due to a number of reasons. Someone does not believe in Himself, and does not know how to gain confidence in their own power. Some insufficient efforts do not enough, and they lack persistence, others do not know how to overcome their laziness.

The reasons for those preserving us to achieve the goals set, many. Today will be affected by the problem regarding the majority, if not to say everyone. And this problem is phobias, fears. There are no always people who experience obsessive fear cannot succeed, an example is the history of many famous people. But it is worth knowing that the degree of fear is different.

Sometimes he can take away the mass of energy and strength, and sometimes lead to the frustration of the psyche. Fears are different, in one of the previous articles, the topic was already discussed - fear and fear of success. In this article we will leave the specifics, let's look at the problem in general. Man is born fearless. Small child It's not afraid to touch the fire, stumble, fall, etc. All these fears come later. Together with healthy fears, useless are often purchased. When they become too strong, they are called phobias.

According to experts, more than 10 million people suffer from phobias, but the fear of some recognize the existence of this problem makes it difficult to find out the exact number. Professor Robert Edelmann, who studies human phobias in the walls of the British National Society of Phobies, says: "It would be strange if everyone had any phobias, but there is a more limited circle of people who are chipped by clinical cases of phobias."

How to get rid of phobia

You can get rid of phobias, and in some cases it is even self, it is only important to determine correctly, from which it is to get rid of. Recommendations will be common, because each specific fear has its reasons. Do not focus on negative emotions. To do this, it is necessary to overlap them with pleasant memories or classes that deliver pleasure to be implemented in those areas that you get better.

Everyone, even the most timid little man, is always a confidence field - then the space, the time, the circumstances and conditions, the fact, the person is with whom, where and when everything works, everything is easy and nothing is scary. It is not necessary to achieve complete peace of mind in any situation, wait that fear will evaporate that stiffness and excitement will disappear. For activity, it is just necessary to excite, combat excitement.

Fighting is not with fear, but with its intensity. The more the man is fighting, wanting to get rid of these obsessive thoughts, the more they master them. Testing fear is inherent to each person without exception. Fear is an oldest protective response of all living things for danger or its opportunity. No matter how paradoxically, but the best way It is truly to get rid of fear - to admit that you are scared, and learn to live with this thought. Therefore, you need to recognize your fear and even immerse yourself in it, allow yourself to be afraid. And soon you will notice that its intensity is gradually decreasing.

Get out sports. Physical activity and exercises are burned by an excess adrenaline. Hidden bodily disagreements, as well as insufficient fullness of life, often notify about themselves failures and disseminals at the mental level. Take yourself as you are. In each person there is everything good and all bad, any qualities that can be imagined. Recognize yourself with a single soul - changing, developing and infinitely different in its manifestations. Fear of themselves and their manifestations are imposed still as a child, the adoption of only its "light" image. And this is only a trimmed image of reality.

Surely there are people who consider that best tool From the emergence of obsessive fears - never fear nothing. And they will be wrong: if only because, firstly, the absence of any alarms and fears - just a sign of psychiatric disorder. And secondly, of course, phobia is not the most pleasant phenomenon, however, it is probably better to experience the fear of "on an empty place" than to lose life as a result of the recklessness delete or silly.

Get rid of obsessive thoughts

Exceptionally reason and thinking ability distinguishes a person from other living beings. The brain made our individual more conscious compared to the rest of the inhabitants of the planet. The main goal of consciousness is to create the most rational methods of responding to the world around. We can realize one part of the thoughts, because we think we think about anything. We do not control the other, and it remains in our subconscious. We do not always notice this part of our brain, while it creates new significantly more effective options behavior.

As by-effect Our brain as a result of the "creative" process can generate truly strange thoughts that may surprise or even alarmed. From such ideas, I want to remove as quickly as possible and more efficiently. Let's look at how to get rid of obsessive thoughts and achieve clarity of consciousness. It is not always possible to cope with this task. However, there are a number of exercises, among which you can choose one or more optimal.

How to get rid of obsessive thoughts

First, you can try to express your emotions. If the alarming thoughts took possession of your mind, it is enough to list them. This method advises the GestaltTeepet nifion of Dolgopolov. In the case when you do not give rest of the thought of the type "I do not have time to do something ..." Or "I worry about something ...", you need to remember the circumstances in which you have these feelings.

Perhaps takes on some business, you suspected that you will not have time to complete it on time. You need to try to express my emotions very brightly. It will not be superfluous to strengthen them with television, shades of intonation and gestures. This procedure is best done where you do not interfere. Nifion of Dolgopolov declares that the deterrence of emotions becomes the reason that thoughts are constantly circling near this problem. After a person appears the opportunity to express his emotions, the endless cycle of thoughts stops.

Based on the second way that helps to get rid of obsessive thoughts lies proper breathing. In order for the alarming ideas to leave your head, you need to close your eyes and begin to breathe measuringly and calmly. Making this procedure, listen to your body, follow its movements, control the breath, watch how your stomach rises and falls.

Wellness expert Lelja Savosina, telling how to get rid of obsessive thoughts by breathing, says that during the execution of this exercise it is better to focus on bodily sensations. The procedure helps focus on something removed and removes the stress in the muscles. Another way that gives the opportunity to get rid of obsessive thoughts is the following technique. You need to take a sheet of paper and start writing on it all that comes to your head. No need to select words and focus on spelling. You will be able to watch how your underscore will turn into a smooth one.

This will mean that you are gradually reaching internal equilibrium. Psychotherapist Alexander Orlov declares that this exercise allows you to look at experience with another angle and gives output to emotions. The same practice is applied in the method of free associations and the method of directional imagination. The basis of psychotherapy is free and trusting communication, in the process of which everything that worries and worries.

Saving care is another way that guarantees the getting rid of obsessive thoughts. If a person is immersed in the inner experience, he begins to be worse to perceive what is happening around. This mechanism works on the contrary. Existential psychotherapist Maria Soloveichik advises to focus on subjects and events around you, immediately after you have noticed that they fell into the trap of obsessive thoughts.

You can turn your eyes on the most minor little things like a sheet on the tree. If you do not focus on such details, you will return to the scope of thinking. After noting this reaction, it's a thorough observation again. Try to expand the field of your perception.

For example, after the leaf, start viewing the crown of the tree, while switching to small parts from time to time. Periodically change focus of attention. Let not only trees, but also people, houses, clouds and other objects fall in the field of your vision. Such a technique can significantly ease your life, as it will be much easier to fight with obsessive thoughts.

Many who are interested in psychology know that a person is constantly in one of the three states of his inner "I": parent, child or adult. Everyone is inclined to make any decisions as an adult, help and take care as a parent, as well as to obey and capricious as a child.

Dr. Psychological Sciences Vadim Petrovsky states that, constant scrolling of obsessive thoughts is an infinite communication with one of the "I". To effectively reduce the notorious internal dialogue for no, you should learn to understand who in this moment Says from these three "I". In the event that your thoughts are concentrated on the failure scenarios, most likely your inner voice speaks to your parent.

Izabel Dresser's transaction analyst argues that in such a situation you need to make the critic began to speak in tone of the mentor, who tells how to do it and how to accept correct solution. At the same time, it is necessary to mentally maintain yourself with motivating phrases of the type "Be sure that everything will work out," "You can all". Such an internal mood will help concentrate on constructive solutions.

Answering the question how to distract from obsessive thoughts, it is worth mentioning another method, which is to tasit issues. In most cases, we are not worried about real difficulties, but only because of the alleged problems. The author of the technique "Work" Psychologist Katie Byron advises if it is impossible to change the reality to try to change the thoughts about her. She proposes to ask himself four questions: "How true is it?", Is I confident one hundred percent, what is it true? "," How do I react to these thoughts? " And "who would I have without such thoughts?".

Suppose you have no idea how to correctly proceed, because you think that someone will be distressed or angry. Working on the aforementioned technique, you will come to the conclusion that no one will call you out to you and that you have thought of yourself. In another case, you can understand that the thoughts about someone's discontent are just justifying laziness and inaction. This technique will help to understand the relativity of many of our beliefs, change the angle of perception and detect at all the usual solutions of certain tasks.

Since removing obsessive thoughts does not always work, you can practice meditation as a way to get rid of unnecessary alarms. The coach of Yoga Natalia Shuvalova is confident that the person concentrates on good and bad thoughts. Meditation helps focus solely on what brings us benefits.

You can concentrate on your breath, a specific symbol or even sound. To begin with, it will be enough to learn to observe removedly for their feelings and mental experiences. After having accepted a convenient position, start following all the processes that arise in your brain and in the body.

Let your emotions, thoughts and sensations proceed by. Do not judge them, you just need to try to study them. Natalia Shuvalova says it is very important to understand that we are able to manage thoughts and emotions, and not vice versa. Observation turns off thoughts and frees his head from obsessive ideas.

Another way that helps to overcome unnecessary ideas is the method of mute sound. The business consultant and the doctor of psychological sciences Alexey Sitnikov says that the most important events and memories for us are the most bright and picturesque.

If you present the stream of thoughts as a movie, then better quality Images and sound, the stronger the impact on this or another plot. Therefore, the most obsessive ideas and thoughts are "browing" with a muted sound and a fuzzy image to significantly reduce its level of impact. So you significantly reduce their importance.

If the exercises aimed at solving the question of how to get rid of obsessive thoughts do not help, there is a possibility that the latter have become so intense that the above methods do not allow proper calmness. Xenia Psychoanalyst Corbut believes that obsessive thoughts should be correctly considered as a protective mechanism of the human psyche that helps overcome frightening and unpredictable feelings.

They often arise in people who do not know how to show emotions. It is in such situations that a person is trying to explain the logically certain experiences or reduce them to something rational and understandable. Due to the fact that it is impossible to do this, we are forced to repeat them again and again to no avail. In the event that you cannot distract from obsessive thoughts, it makes sense to turn to a specialist who will create conditions for understanding the world of own emotions.

Today we will talk about how to get rid of fear The most varying nature: fear of death, fear of animals or insects, phobias associated with disease, injury, death as a result of an accident, etc.

In this article, I will tell not only about the techniques that will help you overcome fear, but also about how to relate to the feeling of fear and how to change your life in such a way that there is less space for anxiety.

I myself had to survive a lot of fears, especially in that period of my life when I experienced. I was afraid to die or go crazy. I was afraid that my health would come in complete dissent. I was afraid of dogs. I was afraid of so many things.

Since then, some of my fears have completely disappeared. Some fears I learned to control. With other fear, I learned to live. I did a lot of work on myself. I hope my experience that I will state in this article will help you.

Where does fear come from?

Since ancient times, the mechanism of fear has performed protective function. He fence us from danger. Many people instinctively fear snakes, because this quality passed them inherited by the ancestors. After all, those who were afraid of these animals and, as a result, avoided them, had more chances not to die of a poisonous bite than those who showed fearlessness for crawling creatures. Fear helped to survive those who experienced him and convey this quality to his offspring. After all, only living can multiply.

The fear causes people to experience a sharp desire to escape when they face something that their brain regards as a danger. Many people are afraid of heights. But they cannot do not guess about it, until the first time is high. Their legs will begin to instinctively boil. The brain will feed the alarms. A person will passionately want to leave this place.

But fear helps not only to protect yourself from danger during her occurrence. He allows a person to avoid even potential dangerwhere only you can.

The one who is mortally afraid of heights, will not climb more on the roof, as he will remember what strong unpleasant emotions he experienced when last time it turned out. And thus, it may be shown by the risk of death as a result of falling.

Unfortunately, since our distant ancestors, the environment in which we live has changed much. AND fear does not always meet the goals of our survival. And even if answering, it does not contribute to our happiness and comfort.

People experience many social fears that prevent them from achieving their goals. Often they are afraid of those things that do not represent any threat. Or this threat is dismissively small.

The probability to die as a result of the crash of the passenger aircraft is approximately one to 8 million. Nevertheless, many people are afraid to travel through the air. Acquaintance with another person does not lose any threat, but many men or women are experiencing strong anxiety, being near other people.

Many completely ordinary fears can go to uncontrolled form. Natural concern for the safety of their children can turn into acute paranoia. The fear of losing their lives or harm himself sometimes turns around by Mania, security and security. Some people spend many of their time in pinning time, trying to protect themselves from those dangers that they allegedly lie on the street.

We see that the natural mechanism formed by evolution often prevents us. Many fears do not protect us, but on the contrary make vulnerable. So you need to interfere in this process. Then I will tell you how to do it.

Method 1 - stop afraid of fear

The first tips will help you correctly understand fear.

You ask me: "I just want to stop afraid of mice, spiders, open or closed spaces. And you suggest just stop afraid of fear yourself? "

What reactions does a person have a feeling of fear? As we figured out earlier this:

1. The desire to eliminate the subject of fear. (If a person is afraid of a snake, he will run away? When they see them
2. The unwillingness of the repetition of this feeling (a person will avoid snakes where it is possible, not to build a dwelling next to their lair, etc.)

These two reactions suggest our instincts to us. A person who is afraid of death as a result of a plane crash, will instinctively avoid aircraft. But if he suddenly has to fly somewhere, he will try to do everything so as not to feel the feelings of fear. For example, I will drink, drink soothing tabletswill ask someone to reassure him. He will do it because the feelings of fear are afraid.

But in the context of fear management, such behavior often has no meaning. After all, the fight against fear is the fight against instincts. And if we want to defeat the instincts, we should not be guided by their logic, which is indicated in two items above.

Of course, during the attack of fear, the most logical behavior, for us is escape or attempts to get rid of the attack of fear. But this logic is whispering to us our instincts that we have to win!

It is due to the fact that during the attacks of fear, people behave in the way, as tells them "Nutro", they cannot get rid of these fears. They go to the doctor, recorded on hypnosis and say: "I never want to test it again! Fear torments me! I want to completely stop afraid! Get rid of me from this! " Some methods can help them for a while, but still fear can return to them in one form or another. Because they listened their instincts who told them: "Fear of fear! You can be free only when you get rid of it! "

It turns out that many people cannot get rid of fear, because they, first of all, seek to get rid of him! Now I will explain this paradox.

Fear is just a program

Imagine that you invented the robot that washes you at home floors, including a balcony. Robot with reflection of radio signals can estimate the height on which it is located. And so that it does not fall from the edge of the balconies, you have programmed it in such a way that his brain gives him a signal to stop if it turns out to be at the height difference.

You left home and left the robot to get out. What did you find when you returned? The robot froze on the threshold between your room and the kitchen and could not go through it because of a small height difference! The signal in his brain ordered him to stop!

If the robot had a "mind", "consciousness," he would understand that there is no danger on the border of two rooms, as the height is small. And then he could go to her, despite the fact that the brain continues to file a danger signal! The consciousness of the robot would simply not obey the absurd orders of his brain.

The person has consciousness, which is also not obliged to follow the teams of his "primitive" brain. And the first thing you have to do if you want to get rid of fear stop trusting fear, stop perceiving it as a guide to action, stop being afraid to be afraid. You need to act a little in the paradoxical key, and not how you tell you.

After all, fear is just a feeling. Roughly speaking, this is the same program that the robot is performed from our example when it comes to the balcony. This is a program that at the chemical level launches your brain (with the help of adrenaline, for example), after it receives information from your perception authorities.

Fear is just a flow of chemical signals that are converted to the command for your body.

But your consciousness, contrary to the work of the program, can understand itself, in what cases it faced with a real danger, and in what situations it deals with a failure in the "instinctive program" (about the same failure that happened with the robot when he could not climb Through threshold).

If you are experiencing fear, it does not mean that there is some kind of danger. You should always trust all your feelings, as they are often deceived. Do not run from non-existent danger, do not seek this feeling somehow soothe. Try simply calmly wait until the "siren" ("anxiety! Savor!") Silence in your head. Often it will be just a false alarm.

And it is in this direction that you must move first if you want to get rid of fear. In the direction of allowing your consciousness, and not a "primitive" brain to make decisions (get on the plane, approach an unfamiliar girl).

After all, there is nothing terrible in this feeling! There is nothing terrible in fear! It's just chemistry! This is an illusion! There is nothing terrible, that this feeling is sometimes worried.

They are afraid - this is normal. No need to strive to immediately get rid of fear (or from the fact that this fear causes). Because in case you just think about how to get rid of it, you go to him about, you are listening to what he tells you, you are subordinate to him you perceive him seriously. You think: "I'm afraid to fly on the plane, so I do not fly" or "I will fly on the plane, only when I stop afraid of flights", "because I believe, fear and afraid of him." And then you continue feeding your fear! You can stop feeding it. If you only stop betraying him of great importance.

When you think: "I'm afraid to fly on the plane, but I still have a web on it. And I will not be afraid of an attack of fear, because, it's all on all feeling, chemistry, the game of my instincts. Let him come, because there is nothing terrible in fear! " Then you stop the fear to obey.

You get rid of fear, only when you stop wanting to get rid of it and you will live with him!

Destroy vicious circle

I have never spoke about this example from my life and repeat it again here. I took the first step to get rid of panic attacks, like sudden fear attacks, only when it stopped looting to get rid of it! I began to think: "Let the attacks come. This fear is just an illusion. I can survive these attacks, there is nothing terrible in them. "

And then I stopped them afraid, I became ready for them. Four years I walked for them on occasion, thinking: "When will it end, when the attacks will go, what should I do?" But when I applied tactics in their attitude opposite to the logic of my instincts, when I stopped driving fear, only then he began to leave!

Our instincts lure us trap. Of course, this mindless program of the body is aimed at being submitted to her (roughly speaking, the instincts "want" so that we are listening to them) so that we are afraid of the appearance of fear, and did not take it. But it only worsens the whole situation.

When we begin to be afraid of our fears, perceive them seriously, we make them only stronger. Fear of fear only increases the final amount of fear and even provokes fear itself. In the truth of this principle, I personally made sure when I suffered with panic attacks. The more I was afraid of new fear attacks, the more often they happened.

I only caught the fear that arises during the attacks panic Attack. These two fear (fear and fear of fear) are associated with positive feedback and strengthen each other.

The person embraced by them falls into the vicious circle. He is afraid of new attacks and thus cause them, and attacks, in turn, cause even greater fear of them! We will be able to get out of this vicious circle if we remove the fear of fear, and not the fear itself, as many people want. Since we can affect this kind of fear much stronger than the fear of pure form.

If we talk about fear in its "pure form", then it often has a very big weight in the total aggregate of fear. I want to say that if we are not afraid of it, then it is easier for us to survive these unpleasant feelings. Fear ceases to be "terrible."

Do not worry if these conclusions are not completely clear to you, or you do not really understand how to achieve such a relationship to your fear. Such an understanding will not come immediately. But you can better understand this when you read my following tips and apply the recommendations from them.

Method 2 - Think of prospects

I brought this advice in my past article. Here I will stay in detail at this moment.

Perhaps this advice will not help cope with each fear, but with some alarms will allow you to cope. The fact is that when we are afraid, we, as a rule, we think about the very moment of our fear, and not that we can wait for the future.

Suppose you are afraid to lose job. It provides you with comfortable working conditions, and salary in this place allows you to buy those things you want to have. In the thought that you lose it, fear covers you. You immediately imagine how you have to look for another job that can be worse than paid than that you lost. You can no longer spend so much money as you get used to spend, and it causes you anxious.

But instead of imagining how you will be bad when you lose your workplace, think about what will happen later. Go Mentally the feature that is afraid to go. Suppose you lose work. Ask yourself what will happen in the future? Imagine your future on the extended period of time with all the nuances.

You will start searching new work. It is absolutely not necessary that you will not find a job with the same salary. There is a possibility that you will find even a higher paid place. You can't know for sure how ready to offer a specialist of your level in other companies until you go to the interview.

Even if you have to work for less money, then what of this? Perhaps you can often visit dear restaurants for some time. You will buy cheaper food than you bought before, prefer to rest abroad holidays in the country or a friend. I understand, now it seems terrible to you, because you are accustomed to living differently. But man always gets used to everything. Time will come, and you get used to it, as well as you are used to a lot of things in your life. But it is quite possible that this situation will not continue all your life, you can enhance both the new work!

When the child takes his toy, he grows up and crying, because he cannot realize that in the future (perhaps in a couple of days) he will get used to the absence of this toy and his other, more interesting things will appear. Because the child becomes hostage to his short emotions and cannot think in the future of the future!

Do not turn into this child. Think about the subjects of your fear constructively.

If you are afraid that your husband will betray and leave for another woman, think about it? Millions of couples break up and no one dies from it. You will suffer for a while, but then begin to live a new life. After all, any human emotions Time! Do not be afraid of these emotions. They will come and leave.

Imagine a real picture in my head: how will you live, how you will choose from suffering, how you will make new interesting acquaintances, how you will have a chance to fix the mistakes of the past! Think of prospects, not about failures! About new happiness, not suffering!

Method 3 - Be prepared

When I was nervous, being in the plane, which comes to landing, I do not greatly help the thoughts about the statistics of the plane crash. So what that catastrophes rarely occur? Well, that from the fact that the car get to the airport according to statistics is more dangerous for life than to fly by plane? These thoughts do not save me in those moments when the plane begins to shake or he continues to circle over the airport. Anyone who is experiencing this fear will understand me.

In such situations, fear makes us think: "What if I am in one of the eight millions of flights, which should turn around the catastrophe?" And no statistics saves. After all, it is unlikely that it is impossible! In this life, everything is possible, so you need to be prepared for everything.
Attempts to calm themselves, it seems like: "Everything will be fine, nothing happens" usually do not help. Because such exhortations are a lie. And the truth is what will happen, maybe anything! And you need to take it.

"Not very optimistic conclusion for an article about getting rid of fear" - you will think.

In fact, everything is not so bad, willingness helps to overcome fear. And you know what course of thoughts does it takes out in such stressful flights? I think: "Airplanes are really rarely broken. It is very unlikely that something bad it happens now. But, nevertheless, it is possible. In the worst case, I die. But I still have to die. Death is inevitable anyway. She ends every human life. The catastrophe simply approxims that anyway ever happens with 100% probability. "

As you see, be prepared, it does not mean looking at things a doomed look, thinking: "I will die soon." Under this implies simply to really assess the situation: "It's not a fact that the catastrophe will occur. But if this happens, then so be ".

Of course, it does not remove the fear completely. I still afraid of death, but it helps to be ready. What is the point of worrying all your life because of what will happen? It is better to be at least just a little ready and not to think about your death, as something that will never happen to us.
I understand that this advice is very difficult to fulfill in practice. And, moreover, not everyone always wants to think about death.

But I often write people tormented by the most absurd fears. Someone, for example, is afraid to go out, as it believes that there is dangerous, whereas at home is much safer. This person is difficult to cope with his fear if he will wait when this fear will pass so that he can go out. But he can become easier if he thinks: "Let there be danger in the street. But it is impossible to sit constantly at home! It is impossible to protect yourself completely, even being in four walls. Either I will go out and subjected to danger to die and get injured (this danger is insignificant). Either I will sit at home until the death! Death, which will still happen. If I die now, then I will die. But most likely it will not happen in the near future. "

If people stop so much to dwell on their fears, and they can at least sometimes watch them in the face, realizing that nothing is hidden in anything other than emptiness, the fears will no longer have so much power over us. It is impossible to lose so much that we lose.

Fear and emptiness

The attentive reader will ask me: "But if you bring this logic to the limit, it turns out that if there is no point in the loss of those things that we still lose, then there is no point in afraid of anything! After all, nothing is forever! "

That is how this is contrary to everyday logic. At the end of any fear hidden emptiness. We have nothing fear because all things are temporary.

This thesis may be very difficult for intuitive understanding.

But I do not strive too much to ensure that you understand it on the theoretical level, but to be used in practice. How? I'll explain now.

I myself use this principle regularly. I'm still afraid of many things. But, remembering this principle, I understand that each of my fear is meaningless. I should not "feed" it and strongly get involved. When I think about it, I find the strength not to obey fear.

Many people when they are very afraid of something, subconsciously believe that they "should feel fear" that there are really scary things. They think that in relation to these things is impossible no other reaction other than fear. But if you know that there is nothing afraid in principle, there is nothing to be in this life, since everything will ever happen if you realize the meaninglessness, the "emptiness" of fear, if you understand that there is no truly terrible things, but there is only a subjective response to these Things, then with fear will be easier to cope. I will come back at this point at the end of the article.

Method 4 - Watch

The following several methods will allow you to cope with the fear at the time of its occurrence.

Instead of agreeable, try simply to watch him from the side. Try in thoughts to localize this fear, feel it, as some kind of energy that is formed in certain parts of the body. Mentally direct your breath into these sections. Try to make breathing slow and calm.

Do not involve in your own thoughts. Just watch how it is formed. Sometimes it helps to remove fear at all. Even if fear does not pass, nothing terrible. Becoming an impassive observer, you begin to realize your fear as something external in relation to your "I", as something that no longer has such power over this "I".

When you watch, fear is much easier to control. After all, the feeling of fear is formed as a snowball. First you are just scared, then all sorts of thoughts begin to climb into your head: "What if the trouble happens," "What is this strange sound when planting an aircraft?", "What is some trouble that will happen to me?"

And these thoughts feed fear, it becomes even stronger and causes even more disturbing thoughts. We turn out again inside the vicious circle!

But watching the feelings, we are trying to get rid of any thoughts and interpretations. We do not feed our fear with our thoughts, and then it becomes weaker. Do not allow your own mind to strengthen fear. To do this, simply disable reflection, evaluations and interpretations and go to observation mode. Do not think about the past or about the future stay in the present moment along with your fear!

Method 5 - Breathe

During fear attacks, try to breathe deeply, making longer breaths and exhalations. The diaphragmal breathing well soothes the nervous system and, according to scientific research, Stops the "Bay or Run" reaction, which is directly related to the feeling of fear.

The diaphragmal breathing implies what you breathe belly, not a breast. Focus on how you breathe. Consider time inhale and exhalation. Try to make this time to be equal to the inhalation and exhalation and long enough. (4 - 10 seconds.) Just do not need to choke. Breathing should be comfortable.

Method 6 - Relax the body

When fear attacks you, try to relax. Self spend your attention on every muscle of your body and relax it. You can combine this technique with breathing. Mentally direct your breath in different sites His body, in order, starting from the head, ending with the feet.

Method 7 - remember how your fear has not been done

This method helps to cope with small and repetitive fears. For example, you are constantly afraid that a person could hurt or make a bad impression on him. But, as a rule, it turns out that your fear has never been implemented. It turned out that you did not hurt anywhere, and you just frightened your own mind.

If it repeats out of time at once, when you will be afraid again that you said something wrong things when communicating, remember how often your fear was not carried out. And most likely, you will understand completely nothing.

But be prepared for everything! Even if there is a possibility that someone was offended at you, then it's not enough trouble! Mix! Do not betray much what happened. Most of their own errors can be corrected.

Method 8 - Treat Fear as an acute feeling

Remember, I wrote that fear is all the feeling? If you are afraid of something, it does not mean that there is some kind of danger. This feeling sometimes does not apply to reality, but is only a spontaneous chemical reaction in your head. Instead of afraid of this reaction, take it to her as a sharp feeling, as a free attraction. You do not need to pay money and expose yourself danger, jumping with a parachute to get adrenaline. This adrenaline you appear in the same place. Beauty!

Method 9 - take your fear, do not resist

Above, I talked about technicians who will help you to cope with your fear at the time of its occurrence. But you do not need to be attached to these techniques. When people hear something about ways to control fear or, they sometimes fall into the trap of faith in self-control. They begin to think: "Hurray! It turns out the fear can be controlled! And I now know how to do it! Then I'll get rid of it! "

They begin to rely very much on these techniques. Sometimes they work, sometimes not. And when people do not work with these ways to cope with fear, they begin to panic: "I can't control it! Why? Yesterday it turned out, but today there is no! What should I do? I need somehow urgently cope with it! I have to manage it! "

They begin to worry and thus enhance their fear. But the truth is that far not always everything can be controlled. Sometimes these techniques will give effect, sometimes they will not. Of course, try to breathe, watch fear, but if he does not pass, there is nothing terrible in it. No need to panic, you do not need to look for a new way out of the situation, leave everything as it is, take your fear. You do not "have to get rid of it at the same time. The word "must" here does not apply at all. Because you are now feeling the way you feel. What happens, then happens. Take it and stop resisting.

Method 10 - Do not bind to things

The following methods will allow you to remove fears from your life.

As the Buddha said: "The basis of human suffering (dissatisfaction, it is impossible to come to final satisfaction) - affection (desire)." The attachment, in my opinion, is understood as more as a dependence than love.

If we are strongly tied to something, for example, we strongly need to produce an effect on the opposite sex, reach permanent victories on the love front, it will introduce us to the state of eternal dissatisfaction, and not happiness and pleasure, as it seems to us . Sexual feeling, self-conceived is impossible to completely saturate. After each new victory, these feelings will also require even. New successes on the love front over time will bring you less and less pleasure ("inflation of pleasure"), while failures will force us to suffer. We will live in constant fear, the fact that we lose our charm and attractiveness (and sooner or later it will still happen with the arrival of old age) and again we will suffer. At the time when no love adventures occur, we will not feel the joy of life.

Perhaps some people will be easier to understand attachment on the example of money. While we strive for money, it seems to us that, earning some amount of money, we will achieve happiness. But when we achieve this goal, happiness does not come and we want more! Full satisfaction is unattainable! We chase the carrot on the fishing rod.

But you would be much easier if you were not tied to this and rejoiced what we had (not necessarily stop striving for the better). That was what Buddha had, when he said that the cause of dissatisfaction is affection. But attachments not only give rise to dissatisfaction and suffering, they form fear.

After all, we are afraid to lose exactly what they are so tied!

I do not say that you need to go to the mountains, throw your personal life and destroy all attachments. Full deliverance from attachments is an extreme teaching suitable for extreme cases. But despite this, a modern person may learn from this principle some benefit for himself without going into extremes.

In order to experience less fear, you do not need to get rich in some things and put them in the basis of your existence. If you think: "I live for work", "I live only for my children," then you may have a strong fear of loss of these things. After all, all your life is reduced to them.

therefore try to diversify your life as much as possible, let it into it a lot of new things, have fun of many things, and not just one of one. Be happy due to the fact that you breathe and live, and not only due to the fact that you have a lot of money and you have an attractiveness for the opposite sex. Although, as I said above, the last things you will not bring happiness.

(In this sense, attachment are not only the cause of suffering, but its consequence! People who are deeply unhappy inside, begin to desperately cling to external things in search of satisfaction: sex, entertainment, alcohol, new experiences. But happy peopleare usually more self-sufficient. The basis of their happiness is life itself, not things. Therefore, they are not so afraid of losing them.)

The attachment does not mean the lack of love. As I wrote above, it is more understood as a dependence than love. For example, I have a very big hopes On this site. I love it to develop. If something suddenly happens to him, it will be a blow to me, but not the end of all life! After all, I have many other interesting activities in my life. But my happiness form not only they, and the very fact that I live.

Method 11 - educate your ego

Remember, you are not alone in this world. All existence is not reduced only to your fears and problems. Stop looping to yourself. There are other people in the world with their fears and worries.

Understand that there is an immense world with his laws around you. Everything in nature is subject to birth, death, decomposition, illness. All in this world of course. And you yourself are part of this universal order, and not the center of it!

If you feel yourself in harmony with this world, without opposing yourself, you are aware of your existence as an integral part of the natural order, you will understand that you are not alone that you are moving along with all living beings in one direction. And it always happened, forever.

With this consciousness, your fears will disappear. How to achieve such consciousness? It must be, it comes together with the development of the personality. One way to achieve such a state is to meditate.

Method 12 - Meditate

In this article, I talked about the fact that it is impossible to identify myself with my fear that it is just a feeling that you need to be all ready that you cannot put your own ego in the center of the entire existence.

It is easy to understand on the theoretical level, but not always easy to apply in practice. This is not enough just to read, it needs to be practicing, day after day, applying in real life. Not all things in this world are available for "intellectual" knowledge.

That attitude towards the fear of which I spoke at the beginning should be educated in myself. The way to come to these conclusions in practice, realize that fear is just an illusion, is meditation.

Meditation makes it possible to "reprogram" yourself, so as to be happier and free. Nature is a wonderful "designer", but its creations are not perfect, biological mechanisms (mechanism of fear), which worked in the Stone Age, do not always work in the modern world.

Meditation will partially correct the imperfection of nature, change its standard emotional reactions to many things, get away from fear to calmness, come to a clearer understanding of the illusory nature of fear, to understand that fear is not part of your personality and get rid of him!

With the practice of practice, you can find a source of happiness in yourself and do not experience strong attachments to different things. You will learn to accept your emotions and fears, and not resist them. Meditation will teach you to watch your fear from the side, not involving it.

Meditation will not only help you come to some important understanding of yourself and life. Scientifically proven that the practice soothes the sympathetic nervous system, which is responsible for the feeling of stress. It will make you calm and change subjects. She will teach you deeply relax and get rid of fatigue and tension. And this is very important for people who feel fear.

Listen to my little lecture on whether you can link.

Method 13 - Do not let you impose fear

Many of us are accustomed that everything is all just talking about how terrible to live, what terrible diseases exist, Ahaut and hurt. And this perception is transferred to us. We begin to think that there are really terrible things that we "have to" are afraid, because everyone is afraid of them!

Fear, if it is not surprising, may be a consequence of stereotypes. They are afraid of death naturally, and almost all people are afraid of her. But when we see the constant king other people about the death of close people when we see how our elderly friend can not be reconciled with the death of His Son, the deceased 30 years ago, then we start thinking that it is not just scary, but terribly! What there is no chance to perceive it somehow else.

In fact, these things these things become only in our perception. And there is always the opportunity to relate to them differently. When Einstein was dying, he took death completely calmly, he treated her as an unchanged order of things. If you ask some spiritually developed person, maybe a religious devotee, a convinced Christian or a Buddhist, as he belongs to death, he will certainly be calm on this. And this is not necessarily due only to the fact that the first believes in the immortal soul, posthumous existence, and the second, although it does not believe in the soul, but believes in reincarnation. This is due to the fact that they are spiritually developed and tamed their ego. No, I do not say that you need to seek salvation in religion, I'm trying to prove that other attitude to those things that we consider terrible, perhaps and it can be achieved along with spiritual development!

Do not listen to those who say about how everything is scary, these people are mistaken. In fact, in this world there are almost no things that are to be afraid. Or there is no.

And less watch TV.

Method 14 - Do not avoid situations in which fear arises (!!!)

I allocated this item three exclamation signs, because it is one of the most important tips in this article. I casually concerned this question in the first items, I will focus on it in more detail.

I have already said that the instinctive tactics of behavior during fear (run away, be afraid, avoid some situations) - incorrect tactics in the context of the task of getting rid of fear. If you are afraid to get out of the house, then you will never cope with this fear, if you stay at home.

And what to do? Go outside! Forget about your fear! Let him appear, do not be afraid of him, let him in myself and do not resist. At the same time, do not perceive it seriously, because it is just a feeling. You will be able to get rid of your fear, only when you begin to ignore the very fact of his appearance and live as if there is no fear!

• To defeat the fear of flying on airplanes, you need to fly on airplanes as often as possible.
• To defeat the fear of the need for self-defense, it is necessary to sign up to the section of combat martial arts.
• To defeat fear to get acquainted with the girls, you need to get acquainted with the girls!

You must do what you are afraid to do! There is no easy way. Forget about the fact that "must" get rid of fear as soon as possible. Just act.

Method 15 - Strengthen the nervous system

How much you are subject to fear, very much depends on the state of your health at all and on the health of your nervous system in particular. Therefore, improve your work, learn how to cope with stress, do yoga, throw. I disassembled these moments in my other articles, so I will not write about it here. Strengthening its body is a very important thing in the fight against depression, fears and bad mood. Please do not neglect this and not limit it only emotional work" In a healthy body healthy mind.

Conclusion

This article does not call to immerse yourself in the world of sweet dream and hide from fear. In this article I tried to tell how it is important to learn to look at your fears in the face, take them, live with them, and not hide from them.

Let this path are not the easiest, but only it is correct. All your fears will be disappeared only when you stop afraid of the very feeling of fear. When you finish to trust him. When you won't let him point to you, what kind of transport to get to the resting place, how often go out, with what people you communicate with. When you begin to live as if there are no fear.

Only then will he leave. Or will not leave. But it will no longer have much importance for you, since the fear will become only a small obstacle. Why attach meaning?

Obsessive thoughts are disturbing images and ideas, difficult to control. Cause a person with a painful sensation at which it does obsessive actions. The obsessive thoughts affect the psychological and mental state, cause a feeling of fear. Very often they are a consequence negative emotionsStanding in the subconscious.

Manifestation of obsessive thoughts

Obsessive thoughts arise against human will. They do not leave the head, a person ceases to notice what is happening around. Usually their occurrence is associated with fears, resentments or doubts. The basis of obsessive thoughts - emotions.

For example, a person took a loan, but there is no money for his repayment. A common person I would have been looking for ideas for a part-time, and suffering from obsessive thoughts, will think about the problem at any time of the day, not engaged in its solution.

Another example: a person put a goal to improve his home or change jobs. Reflections on this will never leave him. Doing, by any matter, he thinks about the goal. Charter, he wants to relax and switches to something else, but he does not come out. He himself, without noticing, continues to think about the task. On the one hand, such meditation can be useful, not allowing to dwell on reaching the goal. But they can also be harmful to health, because they do not allow fully relaxed. The emergence of obsessive thoughts indicates the emergence of violations in the psyche.

As far as significant goals were not, it is still necessary to allocate your time to relax. The lack of rest can be caused by the development of chronic fatigue and the appearance of obsessions.

Obsessive thoughts

The appearance of obsessive thoughts may be due to an objective threat and something far-fetched.

• Quite often, people themselves intimidate their health about their health. Feeling the slightest symptom, the person focuses on it too worry. Although in reality it is not sick, and the symptoms arose due to excessive experiences.
• Some people suffer from thoughts to harm themselves or others. Although in reality a person does not want this at all, but the thoughts about it are alarming. The person scares the fact that he thinks about it, and he does not understand the reason for the emergence of such thoughts.
• Another manifestation of anxiety disorder is the thoughts of household things, accompanied by obsession. In such cases, a person may constantly seem that he forgot to turn off the stove or iron. These considerations do not give rest, and the person repeatedly allocates everything.
• Some people do not leave the fear to infect any disease. And they very often wash their hands, keep clothes, clean everything around, etc.

How to get rid of obsessive thoughts

First of all, it is necessary to comprehend that it is unreasonable to believe all the flawed thoughts. Also do not relate to themselves only with them. The person is characterized not only by thoughts, they are just a small particle of man. Many people believe that all thoughts arising in the head only them. But in reality, many of them arise under the influence of various factors. The coming thoughts depend not only on the person, regardless of dependence, he wants it or not. The formation is influenced by the mood, circumstances, past. If a person had not survived certain events in the past, he could have any thoughts.

To fight obsessive thoughts, it is necessary to realize that you are capable of not only contemplate them, but also to judge and leave them without attention. Need to stop mapping yourself with them and try to look from the part. If you trace them, then you can see that many of them appear subconsciously, without your desire. Also, many of them are repeated every day, only in other modifications.

No need to reflect on how to deal with obsessive thoughts, make efforts to exemplate them. When a person is trying to forget something, on the contrary, it strengthens his attention on this. If he is constantly striving to switch and drive them, they will only observe stronger. Since resistance gives them an emotional recharging, and they increase.

The main thing for the struggle with obsessive thoughts is not the desire to free themselves from them, but a change in attitude towards them. When it happens, you will be absolutely indifferent that it may come to mind. When the emergence of obsessions is reasonable, the problem must be eliminated by the case, and not reflections.

How to get rid of obsessive fear

The obsessive fears may occur almost from any person. Their main difference from ordinary fears is the awareness of their fear. People suffering from obsessive fears understand the meaninglessness of their fear, but they continue to be afraid.

The obsessive fears are a fairly common phenomenon. There are a large number of types of fears. Most often there are such fears: fear of communication, fear of spaces, fear of darkness, fear of animals, fear of diseases,. There are cases when phobia occurs in childhood and over time passes, and it happens that she does not give rest and in adulthood.

Before you know how to get rid of obsessive thoughts and fear, it is necessary to deal with their occurrence.

The reasons

Psychological predisposition

Each person is able to deal with the effects of external factors in different ways. One person can quickly recover after stressful situationsother it is necessary to need it for a long time. The formation of stress resistance affects both the upbringing and the innate state of the nervous system. People with an unstable nervous system often suffer from fears and obsessive thoughts.

Education

Children who were brought up too strictly and criticized a lot, more often attend negative thoughts and fears. Becoming adults, they become self-critical and overly docked on negative events that do not know how to enjoy life.

Negative direction of thinking

Pessimists are people who see only negative. Even if there is a good thing around, they do not notice it. Such people often suffer from fears and obsessive thoughts. Optimists, on the contrary, try not to concentrate their attention on negative emotions, and find something good in any situation. Therefore, optimists are characterized as people with a stronger psyche, and they are much less faced with obsessive fears.

When a person keeps all negative emotions in himself, they begin to accumulate. Over time, they involuntarily come out and can grow into obsessive fear.

People suffering from phobia, in every way trying to avoid the circumstances causing fear. In a collision with such situations, they may have the following symptoms:

• heart palpitations;
• increased sweating;
• feeling of weakness or stupor;
• shiver;
• dizziness;
• numbness;
• suffocation.

A person suffering from any phobia is very difficult. He realizes that in reality it does not threaten him, but reflexively avoids frightening situations. Phobia is capable, manifests itself at any inoperative moment, and to force a person to behave not logical.

How to get rid of

You can get rid of obsessive thoughts and fears with the help of the layout of the time for anxiety. Practice method is necessary every day. For the day you need to highlight twice ten minutes. This period of time should be distinguished for thoughts about phobias. Think you need exclusively about negative moments, We can talk about them out loud. After the expiration, you need to release thoughts and further do business.

The main thing in this technique is to bring negative thoughts to the maximum level. In order to overcome obsessive fear you need to survive a strong emotional discomfort. For this, in a period of concern, it is not worth convincing himself, in the fact that the experiences are in vain. On the contrary, it is necessary to assure yourself that these unrest is not in vain. This state must be adhered to for ten minutes.

Over time, the treatment will give the result and fear will gradually decrease. Two weeks after regular experiences of experience, significantly decrease. When a collision with a source of fear, you can control your emotions, postponing the time of fear. Then the control over fear will go into conscious actions.

Fear is the natural and necessary emotion for life, or rather an affective state. Healthy fear provides self-preservation. This is a sign of intelligence and fantasy, the desire to live. Justified fear, for example, the fear of fire due to the electrical appliance left is useful. Like pain, he warns us of a possible or problem. But what to do if fear came out of control and prevents from living? Read further.

Like any phenomenon, fear can be viewed on both sides, positive and negative:

• The negative power of fear is that, being uncontrolled or moving to anxiety, behavior disorders and the like, he spoils life with the individual.
• The positive power of fear is that it provides development. Schools appeared from the fear of ignorance, from fear of deaths and injuries in an accident with mechanics are performed by cars, the fear of poisoning makes us carefully process and store products.

Differences of fear and anxiety

Fear is an emotion that is closely connected with another - anxiety. Sometimes these definitions can be confused. However, there are 3 characteristics that distinguish these concepts:

1. Fear is more specified, for example, there is a fear of height. While anxiety does not have clear outlines.
2. Anxiety - subjectively significant emotion. It is caused by things, values \u200b\u200bmeaningful for a particular individual. Anxiety arises against the background of the threat of the person himself, its essence, the worldview.
3. Before anxious person is often helpless. For example, if the alarm causes uncertainty during an earthquake, then a person is unable to influence it.
4. Anxiety is a constant phenomenon, fear is due to a specific situation.

Specificity of fear

You can allocate real and false fear:

• The first we are experiencing critical situations. For example, when the car fell into the snow skid and is about to turn over.
• False fear - imaginary experiences about what did not happen ("What if I get into the skid?"). You need to fight with false fear.

When we experience fear, there is an increase in sensory attention and motor voltage. That is, we are actively watching and ready to quickly run (act).

Uncontrollable and incomparable fears go to phobias and anxiety, which provokes the neurotic personality.

Signs of fear

The signs of fear include:

• anxiety;
• anxiety;
• jealousy;
• shy;
• other subjective states;
• uncertainty;
• physiological changes;
• avoiding the object of discomfort.

Causes of fear

Among the reasons can be allocated:

• insecurity and other disorders;
• children's psychological injuries;
• constant stress and often repetitive critical situations;
• the instinct of self-preservation.

The last reason encourages regulatory fear.

According to V. A. Kostina and O. V. Doronin, fear can be hereditary. Moreover, women are peculiar to social fears, and men are fear of height. By inheritance, the fear of height, darkness, fear of doctors, punishment, losses of loved ones is transmitted.

What fear is dangerous

With fear of the body, a number of physiological changes occur. The work includes hypothalamus, pituitary gland and adrenal bark. As a result of the activation of the hypothalamus, corticotropin is produced. It in turn includes a nervous system and pituitary. That starts the adrenal glands and produces prolactin. Adrenal glands allocate cortisol. Along with this, adrenaline and norepinephrine is produced. Externally and internally, all this manifests itself:

• pressure growth;
• the increase in pulse and breathing;
• disclosure of bronchi;
• "Goose skin";
• reduced blood flow to the organs of the digestive and reproductive system;
• expansion of pupils;
• emissions in blood glucose;
• rapid burning of fats;
• increasing acidity in the stomach and decrease in enzyme production;
• disabling the immune system.

That is, the body comes into voltage and becomes low.

With real danger, it allows you to quickly think, it is better to see, beat stronger, run faster. But if the fear is imaginary and permanent, then the body does not benefit everything that happens to him at this moment. That is why psychosomatic diseases are developing against the background of fear:

• stool violations
• bronchi swelling,
• dyspnea,
• chest pain.

Thus, a vicious circle occurs. For example, you are afraid to get sick, but against the background of fear of sick. In addition, the more often you are experiencing fear (stress), the less you can rationally assess the situation, which is poured into chronic phobias.

Just do not say that now you have fear fear (it was not my goal). In any case, we'll see with him now. Read on.

Most Popular Fears: Description and Solution

One of the popular fears is the fear of death (its or loved ones). This is the most ambiguous phenomenon:

• On the one hand, it can reach such scales that a person will close in four walls and will simply reject the allotted period.
• But on the other hand, this is a normal fear forcing us to look around when we move the road.

You can cope with him in only one way - to accept. All people are mortal. It makes no sense to experience death several times in thoughts and overshadow it all life.

Other popular fears include fear of others, in front of themselves, before time, before fear.

Fear in front of others

The basis of fear - criticism, moreover, your first. To overcome this problem, try not to criticize yourself, but to praise. It is peculiar to a person to project his shortcomings or problems on others, that is, in people we notice and scold what we do not accept. And as if they play ahead until they noticed from us. That is, we are afraid that our flaws will notice. This also includes:

• potion;
• resentment;
• avenue;
• unpleasant character traits (conflict, falsity, unscrupulousness, care, indecision).

If you notice it in people and are afraid to experience it, then it was probably tested in the face of ourselves. On the same basis there arises fear to seem like funny, to get under the evil mood of someone. Solving the problem: to demonstrate what you want to see in others.

Fear in front of me

We are talking about the fear of our own ailments, the imperfections of the body, the decline of forces and the like. Such a problem has a solution to achieving harmony of body, brain and soul. This is a very difficult and wide way. Simplistic speaking, it is a deliverance from psychosomatics.

Learn to listen to your body and accept the fact that this is a system capable of self-regulation, if it does not interfere with imaginary fears. Whether you have to say: "I do not understand myself, as I could do it. Now I specifically repeat "? That's the answer.

Fear before time

Learn the principle of "here and now." The fear of the outgoing time is often accompanied by self-vaccination due to the postponement of something for later or on the will of fate. You need to learn to act and be responsible for your actions.

• Get rid of laziness.
• Support the principle of "all your time", but in the context of your performance of life plan and creating favorable conditions, not expectations of the intervention of external forces.
• Scroll the situations in the head before you fulfill something in practice (of course, only with a prosperous outcome).

Fear of fear

First of all, learn to call things with your own names. Not "I'm nervous", but "I'm afraid of something." Mostly we are talking About the fear before the unknown. Read about its overcoming in paragraph "From fear of freedom" of this article.

1. Learn to overcome your fears and use them for good. No need to be ashamed of fear, but you need to overcome it and resist. The optimal method in this case is "Wedge Wedge". It is important to faced yourself to face with fear. If in alcoholism the treatment begins with the adoption (voice, recognition) of the problem, then the correction of fears begins with an embodiment.
2. Working with fear, it is important to understand what to get will not be the first time. You must be aware that it will not be easy, but it is worth it. In case of failure, prepare an alternative plan (people with fear are best able to invent bypass paths), but use it only as a plan B.
3. Pretend that you are not afraid of anything. Imagine that you need to play a role on the scene. After a while your brain will believe that you really are not afraid of anything.
4. The least justified fears about the future. You yourself create your future, so pay attention to the present. Fears about him and then much justified. Torture yourself with something from the future, you spoil all my life. You exist, and do not live.
5. Please accept the fact that our life consists of white and black stripes, sometimes gray. Trouble, difficulties and uncertainty will often appear. It is important not to be afraid to face it, but to be sure that you will handle. To do this, you need to be the owner of your life.
6. Most fears grow from childhood. But, firstly, the child and adult in different ways perceive the same things. Secondly, frequent fear or disagreement with a specific person is projected on the subject. For example, you have problems in relationships with parents, but you are afraid of darkness (you were once closed in Chulana). Then the decision is one thing - let go or discuss resentment.
7. You paid attention to that fears are always aimed at the future (even if the experience of the past), and fears develop at the expense of imagination? So why not redirect your strength, for example, in creativity? Learn to switch attention. Understand that on the study of future events, which, most likely, will not happen, you spend real physical, intellectual and psychological strength. Don't you feel sorry for you?
8. Fear in front of an unknown is the most unjustified. You still do not know the subject itself (phenomenon), so how do you know what you need to be afraid? Try. Didn't fly by plane? Try. And then decide, you will be afraid or not.

I want to make a reservation that it is impossible to rush into the outer with your head and neglect your security. That is, living a full life without fears does not mean go to ride a snowboard, worship and remain disabled. To live without fears - it means to make decisions yourself and be responsible for them, understand all the risks and possible consequences.

The body is able to self-defense. Your task is to withdraw it from the state of the eternal voltage. And for this, relaxation is invented. We are talking about the conscious relaxation of the body, replacing negative emotions Positive. But once again I remind you that you need to get rid of only from unhealthy fear.

Healing plan

To overcome fear, you need to consistently solve a number of tasks.

1. Change faith in bad (this is fear) on faith in good. Here for each recipe: someone turns to nature, someone to the spirits, God, our own old pleasant memories.
2. Next, find in someone support and give it yourself.
3. Learn to listen to your body and believe your intuition.
4. Find the root cause of false fear.
5. Make up your courage recipe. This is detailed painted aspirations (desires) and ways to achieve them. It is important to describe not just needed to be done, but what you can do.
6. Refocive attention from the result on the process.

You can read about each of these items and methods of their implementation in the book of L. Rankin "Healing from Fear". In the work of Dana practical recommendations According to meditation, searching for the inner strength, the development of courage. For each element (belief, courage, search for causes and other) a whole list of techniques with a description is presented. The author in one edition presented so much methods that, I think you will definitely find something there for yourself.

From fear of freedom

If you still read this article, then it was probably in a permanent captivity of your own fears and is looking for a way to freedom. Right? Well, he is. Includes 5 points:

1. Exit from unconscious. On avoiding energy risk leaves more than the risk itself. Man moves the thought " better reliabilityMore regrets. " In order to step up this step, ask yourself a question: Does the comfort zone really have such for you? Imagine who you could be if not for fears.
2. Exit from a conscious comfort zone. At this stage, a person moves the belief that uncertainty is the only constant and clear in his life. That is, a person understands that he himself infringe on himself, but remains in the old place. At this stage it is important to stimulate yourself by praise. You are a brave person and you can get out of my zone.
3. At the third stage, a person is not afraid of uncertainty, but not looking for it. More doubt, be curious.
4. Search for an indefinite, unknown, new. Learn to see opportunities.
5. Taking uncertainty as such (in the concept of the world). Realize that it can happen anything, but any event makes sense.

Fifth stage - final. This is the very freedom without fears that need to enjoy. However, this is the most unstable stage. Your freedom must constantly reinforce and maintain practice. Otherwise it is easy to lose.

Emergency help

1. If the fear caught you surprise, it is possible to quickly find inner strength by switching attention. Realizing fear, direct attention to your brightest passion, desire. Concentrate on it. Wear this so that the fear is not left. Even if the objects of passion and fear from different "worlds". Be sure to convince you that you quickly deal with what scares, and then we want to do.
2. The second way to quickly overcome fear is to imagine what he deprives you. Usually people appreciate only one side: what fear save them. Imagine how fear clams your potential, your individuality, originality.
3. Discover. Daily in front of the mirror repeat "I am the owner of my life. All that will happen (and good, and bad) depends on me. There is no place for fear, as well as meaning in it. "
4. If fear is clearly outlined, then thoroughly study all of his parties. Look in his face. Find pluses.
5. The most non-standard and categorical method of struggle is anxiety about consequences of concerns. This is a dubious way, but it exists. Imagine how the situation is aggravated by your experiences (after reading this article, you know what is experiencing your body during the period of fear). Oddly enough, from the awareness of the "game against yourself" you calm down. But I immediately say that the method is not suitable for everyone. You can go to even greater self-keeping. Be careful!

Childhood fears

Despite the individual nature of fears (although, as we remember, they are not so subjective in contrast to anxiety), they are based on the actual need of age. Therefore, it is possible to generally classify fears in the ages:

1. Until six months - the fear of sharp and loud sounds and movements, loss of support.
2. From half a year before a year - fear of changing, changing the usual, unfamiliar peopleHeights.
3. From year to two - fear of doctors, injuries, separation with parents.
4. From two to three years - the fear of the dark, parent rejection, animals, loneliness, nightmares.
5. From three to seven years - fear of insects, water, heights, fabulous characters, misfortunes, disasters, fires, schools.
6. School period is the fear of sharp sounds, death, physical violence, losses of loved ones. At the same time there are social fears that are preserved in the future (the fear of being late, not to cope with the task, to get a sentence). If you do not work these fears, you will not be afraid not to justify expectations, look silly; Problems in relationships.

Age fears are regulatory, if the child does not fall out of life (sociable, open). They will be held. But if the child avoids communication, constantly scared and concerned, then a professional correction is needed.

Children's fears can be imitated or personal character. In the first case, copying someone's behavior, in the second - its emotions under the influence of difficult situations.

In addition, fears can be short-term (up to 20 minutes), fast-go (go after conversation), protracted (up to 2 months, even subject to correctional work).

Children's fears: what to do?

You can fight with children's fears with the help of taletherapy. As part of this, I recommend you to familiarize yourself with the book of R. M. Tkach "Talegotherapy of Children's Problems". In this paper, you can find not only the description of the method, but also the material (plots) of the fairy tales themselves.

1. Do not get a child for fears, and ask them. For example, what he saw, and how it looked, for which it came.
2. Take the fear of the child and tell the real or fictional story of personal fear and overcoming it.
3. Do not close the child in a dark place for the sake of punishment, do not frighten the Baba-Yaga or "evil uncle", which will take it. This is a direct path to neurosis and fear.
4. Ask that the child looks or reads. Discuss it together.
5. To overcome specific fears, use talentherapy or ridicuing fears.

The riding implies the visualization of fear (on a sheet of paper), followed by adding it funny (for a child) elements.

Also, I also advise the book of S. V. Bedredinova and A. I. Tschekova "Prevention and correction of fears: tutorial" It presents many practical options for therapy with children to overcome fears. List the techniques here, I think it does not make sense. Puppet therapy, and art therapy, and a correction program, and much more (with indications and contraindications to each method, features) are also described in the manual. Also painted the phenomenon of the children's fears themselves.

Results and literature on the topic

Fear - animal echoes in man, primitive. Previously, this emotion was justified even by constant. But in the modern world it prevents a person to live. An even more situation is exacerbated if the fear is intertwined with anxiety, shame, wine and other emotions.

The danger of fear is not thorough. It not only creates psychological discomfort, but also on the physical level destroys the body. Partly the phrase "who is afraid of, then with him will happen" - the truth. And it's not about the Most High Forces, attracting misfortunes and ailments. Speech that, experiencing fear, our body is radically changing its work: an excess of hormones arises (with a long excessive effect, there is an imbalance and intoxication, the destruction of the organs), the digestive and reproductive system are deployed into the background, the activity of the cardiovascular system is gaining momentum . A person can really get sick.

Get rid of fear (remind you, false fear) you need. But only children's fears can pass. Adults will have to consciously break themselves, rebuild the system of beliefs, throw out permanent challenges, to draw up an action plan.

I recommend reading another book: D. T. Mangan "The secret of light life: how to live without problems." The author discloses its own concept, according to which we are a complex mechanism, to enable or disable the systems of which the strokes are needed. The book is a practical recommendation for restructuring its thinking, including to get rid of fears. To solve each problem, Mangan offers to use a unique password. These are words that need to be pronounced in difficult situations. And from them allegedly the situation will turn into your favor. I myself did not try this approach, because I can't say anything good or bad. But in my opinion, the idea of \u200b\u200ban interesting concept itself.

In the fight against fears, as in any case, the main thing - the beginning! You yourself will not notice how to deal with everything is easier. Gradually, this will not be a struggle. Well, and the result in the form of complete mental freedom is the highest award. I wish you success in the fight against internal demons!