Surely every person in childhood at least once experienced anxiety and fear for no reason. The panic that has literally come out of nowhere, the strong overwhelming excitement is unrealistic to forget; it haunts a person almost everywhere. Those who suffer from various phobias, attacks of causeless anxiety are well aware of the unpleasant sensations of a half-fainting state, tremor of the extremities, the appearance of a rapid heartbeat, points in front of the eyes, deafness, sudden migraine approaching the throat of the lump and severe weakness throughout the body.
What to do with constant anxiety and fear? First of all, you should understand the causes of this phenomenon, evaluate the features of the problem and the severity of symptoms. Of course, not everyone can do introspection, therefore it is much better to turn to a professional. Especially if a person has severe anxiety and fear constantly. What to do in this case, the doctor will tell.
The reasons for this condition can be quite explainable - new people, unfamiliar surroundings, panic before speaking, passing exams or serious conversation, fear in the office of the boss or doctor, worries about the life of relatives. Causal anxieties respond to therapy and are alleviated by the end of a provoking action or the way out of the situation, because of which, in fact, discomfort appeared.
But situations where panic and fear arise for no apparent reason are much more complicated. Anxiety is an ongoing, restless, growing sensation of inexplicable horror that occurs in the absence of even the slightest danger and threat to human life.
Problem definition
Specialists distinguish several types of anxiety disorders.
- Generalized violation. To a person with such an ailment all the time it seems that something must happen or even happen to him.
- Anxious attacks. They arise at a time when a person has to endure the same exciting event or an unpleasant episode that has already happened in his life.
- Phobias. This is a frequent fear of non-existent things, as well as experiences of certain actions or situations that in reality do not pose any danger.
- Social Disorders. It usually manifests itself in the form of severe, pathological shyness.
- Obsessive-compulsive deviation. Represents obsessive thoughts related to the fact that a person forgot to do something and this can harm someone. For example, an iron left on, an open tap. At the same time, a person regularly repeats the same actions, for example, wipes a table or washes his hands.
- Post-traumatic syndrome. The incessant fear that the events that caused the damage were repeated again.
It is noteworthy that a person experiences a constant sense of anxiety and fear for no reason, he simply can not name it. However, he can explain how exactly panic seizes him. His imagination at this moment gives him the most frightening, terrifying pictures of all that a person had previously seen, read or heard.
This usually happens with constant fear of death and anxiety. What to do to get rid of this terrible condition? The answer to this question can only be given by a specialist. Most often, psychoanalysis and sedatives are used in therapy.
Classification and reasons
It is worth saying that there are certain symptoms of a constant feeling of anxiety and fear. Indeed, in fact, a person feels bouts of panic physically. A sharp attack of severe anxiety is accompanied by a narrowing of blood vessels, a decrease in pressure, numbness of the limbs, a feeling of unreality of everything that is happening around, confusion, the desire to hide or simply escape.
Psychologists distinguish several pronounced types of anxiety:
- spontaneous - appears unexpectedly, without special circumstances and all sorts of reasons;
- situational - occurs when a person expects that some kind of trouble will occur or a problem will appear;
- conditionally situational - arises from the use of any chemical substance, such as tobacco, drugs, alcohol, medicines.
What causes the problem
As for the physical causes of anxiety, they include:
- increased sports loads;
- chronic fatigue;
- severe course of the disease;
- withdrawal syndrome.
In addition, the prerequisites for the appearance of panic may lie in the endocrine system. Perhaps, it is against the background of any deviations that it produces hormones of fear and depression.
But it also happens that there is no reason for a constant feeling of fear and anxiety. Attacks can occur on their own.
Constant anxiety, fear, anxiety literally haunt a person, but at the same time, nothing threatens his health and life. There are also no complex psychological and physical situations. True, seizures are gradually increasing, preventing a person from fully living, communicating, working, relaxing and just dreaming.
What to do with constant anxiety, anxiety and fear? It is best to contact a specialist for qualified assistance. Although there are other ways to solve the problem, but first things first.
Symptoms of constant anxiety and fear
According to reviews of people suffering from this ailment, the situation is aggravated by a person’s fear that an uncontrolled panic will begin at the most inopportune moment or in a crowded place. This fear only strengthens the patient’s already disturbed anxiety consciousness.
There are also physiological changes during a panic attack, which are the harbingers of an imminent attack:
- rapid pulse;
- sudden changes and surges in pressure;
- fear of impending death;
- anxiety in the chest - a feeling of fullness, a lump in the throat, causeless pain, not associated with diseases;
- the appearance of vegetovascular dystonia;
- lack of oxygen;
- fainting, loss of consciousness;
- a feeling of extreme cold or heat, dizziness, nausea, and even vomiting;
- impaired coordination, short-term loss of hearing or vision;
- uncontrolled urination.
All these phenomena can cause irreparable harm to human health and general condition.
And such physical disorders as sudden vomiting, debilitating migraine, bulimia or anorexia may well become chronic. A person with a damaged psyche will not be able to lead a full-fledged lifestyle in the future.
What to do with a constant feeling of anxiety and fear
Who should I contact if panic persists and my condition gets worse and worse? You will need to undergo a thorough examination. To do this, contact a neurologist or therapist, and then, perhaps, you will go to a psychiatrist or psychotherapist. If a person is always in a bad mood, his behavior becomes inadequate, and even hallucinations occur, he will not be able to go to the doctor on his own. In this situation, the help of loved ones is required.
How to get rid of constant fear and anxiety? The specialist will help identify the causes of the problem, due to which attacks develop, and explain how to treat the disease.
The psychologist can recommend various methods of therapy with his participation:
- psychoanalysis;
- hypnosis sessions;
- systemic family courses;
- body orientation procedures;
- neurolinguistic programming.
You can treat excessive anxiety with medication. In this case, tranquilizers can come to the rescue - they reduce anxiety and do not cause drowsiness.
There are more effective drugs that also eliminate anxiety. However, they suppress the nervous system and cause drowsiness. When using them, it is forbidden to drive vehicles.
And what to do with constant fear of death and anxiety? In more severe forms of pathology, antidepressants can be prescribed to the patient. These medications regulate the concentration of biogenic amines that affect processes in the brain. As a result of this effect, the state of anxiety and fear is eliminated.
In difficult situations, the use of antipsychotics may be required - they significantly slow down the transmission of impulses and suppress the brain. But keep in mind that with prolonged use of these funds, dangerous failures can develop: apathy, impaired speech, memory and even schizophrenia. The use of antipsychotics is indicated only in extreme cases.
Independent solution to the problem
What to do with constant anxiety and fear? According to reviews, in addition to drug therapy, a good result can be achieved using independent exercises. Such a solution, according to users, makes it possible to prevent or alleviate the state of anxiety. To do this, you can use the following exercises:
- breathing exercises - you need to inflate a balloon or breathe calmly in your stomach;
- cold and hot shower;
- meditation;
- the use of herbal decoctions and infusions;
- distracting counting of objects indoors or outside the window;
- playing sports or your hobby;
- ordinary walks on the street.
Diet treatment
What to do with constant anxiety and fear? According to reviews, in some cases, nutrition correction helps to overcome the problem. Perhaps at first such therapy will seem strange to you. However, in fact, everything is logical and understandable. After all, if your body has enough, then there is simply no reason left for panic.
Try to increase the volume of natural products rich in B vitamins in your daily menu. These include:
- nuts
- pork;
- poultry meat;
- dairy;
- eggs
- cheese;
- Brown rice;
- mushrooms;
- fish;
- whole grain breads;
- soy products;
- leafy greens;
- legumes;
- fresh vegetables;
- Brewer's yeast;
- seafood.
Magnesium and calcium are minerals whose deficiency can significantly increase anxiety. They are present in:
- nuts
- berries;
- cereals;
- dried fruits;
- legumes;
- fruit
- sea kale;
- wheat flour;
- vegetables
- chocolate.
But try to use sugar and white flour as little as possible. Refuse alcohol, black tea and strong coffee. Prefer herbal teas, clear water, fresh fruit juices and compotes.
In addition, the tryptophan amino acid has a pronounced sedative effect, it can also be obtained with food. It is found in many different products, but most of all in animal and vegetable proteins. You can find the necessary amino acid in such treats:
- low-fat mutton;
- pasta;
- legumes;
- milk;
- cottage cheese;
- cheese;
- pork;
- rabbit meat;
- river and sea fish;
- cereals;
- eggs
- seafood;
- poultry meat.
Alternative medicine
What to do with strong fear and constant anxiety? This condition is considered pathological and requires the application of some measures. For example, you can resort to folk remedies. Medicinal herbs and herbs have long been famous for their soothing effect.
Here are some effective recipes.
- Decoction of St. John's wort from panic attacks. Pour a tablespoon of grass with two glasses of boiling water, put on a stove. Cook the mixture for 5 minutes, after which it needs to be infused. Then strain the resulting broth and take three times a day in half a glass before meals.
- Motherwort tincture. Pour a tablespoon of grass with a glass of hot water, let the product brew for 15 minutes. Strain and take 3 tablespoons three times a day.
- Melissa tincture. Fill a glass of hot water with one and a half tablespoons of grass, let it brew for 15 minutes. Strain and take half a glass three times a day.
Simple recommendations
What to do with constant anxiety and fear? If you recently began to feel severe anxiety and panic, but you have no other symptoms and you have not been emotionally shocked, you can try to get rid of the problem yourself. A few simple exercises and tips will help you forget about constant fear and anxiety. What to do to find harmony and tranquility? Start with a simple one:
- switch to proper nutrition and a healthy lifestyle in general - this will provide an opportunity not only to establish health and get in good physical shape, but also to normalize the hormonal background;
- try to rest and sleep as much as possible;
- find the perfect balance of physical and intellectual stress for yourself - with the right combination you will feel the desired tone;
- find for yourself an activity that will give you maximum pleasure - it can be literally anything;
- communicate more with nice people and avoid contacts with unpleasant personalities;
- get rid of thoughts about what is bothering you, especially if these events are already in the past - try to dream more about something good, to imagine your future;
- find a relaxation method that is ideal for you - it can be a relaxing bath with a lot of foam, auto-training, acupressure or classic massage, yoga, listening to music and much more.
Conclusion
If you feel that it becomes difficult for you to live with a feeling of constant anxiety and panic, that these attacks interfere with your normal life and change your usual style of behavior, be sure to consult a psychotherapist. The reason for consulting a doctor should be related symptoms such as chest pain, pressure on the heart, shortness of breath, fainting, nausea.
The specialist will tell you in detail what to do with constant anxiety and fear. Treatment may involve a combination of drug therapy and psychotherapy sessions. Only timely seeking help will be the main effective elimination of panic and anxiety. The doctor will assess the severity of the pathology or disorder, taking into account the information received from you, and prescribe the optimal treatment.
In addition, if you believe the reviews, then not everyone who is afraid is prescribed pills. In fact, doctors resort to drug therapy only in situations where you need to quickly eliminate unpleasant symptoms and achieve a positive effect. Usually, antidepressants and tranquilizers come to the rescue in this case.
According to reviews, many people are helped by special trainings, for example, on creating confident behavior. Today, these techniques are considered effective and very popular.
In addition, psychotherapy can be combined with general examinations, for example, to detect disorders in the activity of the endocrine system.
The key to successful treatment is, first of all, careful attention to yourself and compliance with all doctor's instructions.