How to get rid of phobias and fears on your own. How to deal with obsessive thoughts, fears and phobias

Fear is a negative emotion that is inherent in all people. Fear is a protective mechanism that is designed to protect a person from possible dangers. For example, the fear of snakes tells you not to approach dangerous reptiles, and the fear of heights helps you not to fall down.

Feeling fear is as natural as being happy or sad. However, it's all about the power of emotion. Fear, in situations dangerous to physical or social well-being, is normal. It helps to find the strength in oneself to solve the problem, to become more prudent and cautious. Another thing is when a person experiences intense fear for no reason or suffers from negative intrusive thoughts. Fear interferes with normal social life and has a number of other negative consequences:

· A person is in constant stress, which depletes his mental strength and reduces resistance to disease;
· There is a tendency to develop mental illness - neurosis, psychosis, personality disorders;
Relationships with significant people are broken, families are destroyed;
· The normal way of life is disturbed - because of fears, a person may stop leaving the house.

According to statistics, phobias and intrusive thoughts are among the most common disorders. They affect about 20% of the population. Moreover, women are more prone to the development of obsessive fears.
The tendency to the appearance of phobias and obsessive thoughts develops in people of a special temperament. They are distinguished by anxiety, suspiciousness, impressionability, low self-esteem, a tendency to creative thinking. It is noted that increased anxiety, and with it the tendency to the appearance of fears, is inherited.

The tendency to develop fear provokes a number of changes in the body:

Violation of the metabolism of gamma-aminobutyric acid;
Increased activity of the hypothalamus-pituitary system;
Disturbances in the work of neurotransmitter systems (noradrenergic and serotonergic) responsible for the transmission of impulses between nerve cells.

From the point of view of neuroscientists, fear is a neurochemical process. Excitation occurs in the brain, which causes the release of norepinephrine and adrenaline. They have a stimulating effect on the nervous system and change the metabolism of neurotransmitters (dopamine and serotonin). The mood drops, there is anxiety, fear.

At the same time, a person experiences an unpleasant pressing feeling in the chest, the heartbeat quickens, skeletal muscles tense up. Spasm of the peripheral blood vessels causes the hands and feet to become cold.
Do not ignore the presence of fears and phobias, as they tend to turn into mental disorders. You can deal with fears on your own, or contact a psychologist or a psychotherapist.

Medical treatment of fears and phobias it is used if social therapy (self-help) and psychotherapy have not yielded results, as well as with the development of depression. For the treatment of fears and phobias are used:
· selective serotonin reuptake inhibitors: paroxetine, citalopram, escitalopram, venlafaxine;
· antidepressants: clomipramine, imipramine;
· benzodiazepines: alprazolam, diazepam, lorazepam. They are used in a short course in combination with antidepressants.
· beta blockers: propranolol. applied immediately before a situation that causes fear (flying in an airplane, speaking in front of an audience).

Only a doctor can choose the right drug and its dosage. Self-administration of drugs can cause drug dependence and worsen the mental state.

Each psychological school has developed its own approach to dealing with fears. All of them are quite effective. Therefore, when you come to a psychologist with the question: “how to get rid of fears?”, You will receive qualified help. Depending on the technique, the process will take from several weeks to several months. However, according to the German Medical Society the most effective is behavioral therapy and exposure method. At the same time, a person is helped to gradually get used to fear. At each session, the person is in a frightening situation for longer and performs more complex tasks.

In the same way, you can get rid of fear on your own. In this article, we will take a closer look at self-help methods for various types of fears and phobias.

How to deal with intrusive thoughts?

obsessive thoughts or obsessions- these are unwanted involuntary thoughts, images or intentions that arise from time to time and cause negative emotions. Perceiving intrusive thoughts as your own is a sign of mental health. It is very important that a person understands that these are his thoughts, and not “voices” or pictures imposed by someone from the outside. Otherwise, psychosis or schizophrenia may be suspected.
Obsessive thoughts arise against the will of a person and cause him severe stress. It can be:

frightening memories;
images of diseases, thoughts about infection with dangerous microbes;
pictures of accidents that happen to loved ones;
obsessive fear of harming other people (accidentally or intentionally);
obsessive thoughts, when a person is forced to conduct dialogues with himself.

Obsessive thoughts are often accompanied by obsessive actions - compulsions. These are peculiar rituals that are designed to protect a person from negative consequences and get rid of obsessive thoughts. The most common compulsive actions are washing hands, double-checking the condition of electrical appliances, turning off the gas stove. If a person has both obsessive thoughts and obsessive actions, then there is reason to assume the presence of an obsessive-compulsive disorder.

Causes of intrusive thoughts

Overwork- prolonged unbearable mental and physical stress, lack of rest.
2. Experienced stress(dog attack, dismissal from work), which temporarily disrupted the processes in the central nervous system.
3. Loss of the meaning of life, aimless existence, low self-esteem are accompanied by negative emotions and a tendency to fruitless reasoning.
4. Features of the brain. Mostly they are manifested by a violation of the metabolism of neurotransmitters - serotonin, dopamine, norepinephrine.
5. hereditary factors- the tendency to obsessive thoughts can be inherited.
6. Character accentuations. People with a sensitive, pedantic, astheno-neurotic personality type are prone to the appearance of obsessive thoughts.
7. Features of education- too strict, religious upbringing. In this case, obsessive thoughts and intentions may arise that are fundamentally contrary to education. According to one version, they are a subconscious protest of the personality, and according to another, they are the result of excessive inhibition in the corresponding parts of the brain.
Obsessive thoughts intensify after a serious illness, endocrine diseases, during periods of hormonal changes (pregnancy, breastfeeding, menopause), during periods of family problems.

Ways to deal with intrusive thoughts

· Eliminate stressful situations. It is necessary to give rest to the nervous system, if possible, eliminate all irritating factors and avoid stress. The best solution would be to take a vacation.
· Stop fighting intrusive thoughts. Come to terms with the fact that they sometimes come to mind. The more you try to fight intrusive thoughts, the more often they appear and the more stress they cause. Mentally say to yourself, "I forgive myself for these thoughts."
· Deal with intrusive thoughts calmly. Remember that this condition is experienced by most people from time to time. Do not take the thought as a warning or a sign from above. It is just the result of the appearance of excitation in a separate part of the brain. Studies have proven that obsessive thoughts have nothing to do with intuition. Nothing bad happened to people who saw frightening pictures of future misfortunes. And those who were afraid of their intentions to harm others never carried them out.
· Replace obsessive thoughts with rational ones. Assess how unlikely it is that your fears will come true. Make a plan of what you will do if something goes wrong. In this case, you will feel that you are ready for an unpleasant situation, which will reduce fear.
· Speak, write down, tell intrusive thoughts. Until the thought is put into words, it seems very convincing and frightening. When you voice it or write it down, you will understand how unconvincing and absurd it is. Talk about intrusive thoughts to loved ones, write them down in a diary.
· Face your fear. Train yourself to do what causes fear. If you are haunted by obsessive thoughts about infection, gradually accustom yourself to being in public places. If you tend to analyze your statements and reproach yourself for them, communicate more with people.
· Learn relaxation techniques. Yoga, autogenic training, meditation, muscle relaxation help to balance the processes of inhibition and excitation in the brain. This reduces the risk of foci of neurochemical activity that cause obsessions.

How to get rid of the fear of death?

Fear of death or thanatophobia is one of the most common fears in the world. It is obsessive in nature, so it is quite difficult for a person to control it. Fear of death can occur at any age and is not always associated with poor health. Often it is experienced by teenagers and people 35-50 years old. However, in most cases they have no reason to fear for their existence.

The peculiarity of thanatophobia is that a person does not have the opportunity to face his fear face to face, get used to it, as is the case with the fear of spiders, closed spaces and other phobias. In addition, a person realizes that death is an inevitable outcome, which increases fear.

Causes of the fear of death

1. Death of a loved one one of the most common reasons. During this period, it is difficult for a person to deny the inevitability of death, and this leads to the development of fear.
2. Poor health. Severe illness causes a well-founded fear of death. In such a situation, it is especially important to restore a person's faith in their strength and recovery, so the help of a psychologist or psychotherapist is needed.
3. Significant successes, achievements, material well-being which one is afraid of losing.
4. Hypnotization by death. A large amount of information about death in the media, films, computer games suggests that death is something common.
5. A penchant for philosophy. When a person constantly asks himself the question: “What am I living for? What will happen after death?”, then thoughts about death begin to prevail in his mind.
6. Prolonged exposure to stressful environment especially during periods that are considered crisis: the crisis of adolescence 12-15 years, the crisis of the middle age of 35-50 years.
7. Pedantic character accentuation- people with this personality type are very disciplined, responsible and try to control all aspects of life. But they understand that death is beyond their control. This causes them a pathological fear.
8. Fear of the unknown. All people tend to be afraid of the unknown and inexplicable, which is death. This is the reason for the development of the fear of death in intelligent and inquisitive people who are looking for a logical explanation for everything.
9. Mental disorders, accompanied by fear of death: obsessive-compulsive disorder, panic fear of the unknown.

How to get rid of the fear of death

Fear of death is easier to cure if its causes can be identified. Psychoanalysis can help with this. For example, if the fear of the death of a loved one is a manifestation of excessive dependence on him, then a psychologist will help you become more independent. If fear is an excuse, unwillingness to do something to move to a new place, get a job, then psychocorrection will be aimed at increasing activity.
· Treat death philosophically. Epicurus said: "As long as we exist, there is no death; when there is death, we no longer exist." No one can escape death, and no one knows why and when it will happen. It is pointless to try to protect yourself: do not go out, do not fly planes, because such a lifestyle will not save you from death. As long as a person is alive, he should concentrate on everyday problems, and not waste time and energy on fear.
· Believe in God. This gives hope for eternal life. Believers are less afraid of death. They try to lead a righteous life and believe that they will go to heaven, that their soul is immortal.
· Think about perspective. Imagine what will happen after what you are afraid of happens. This technique works if the fear of death is associated with the fear of losing a loved one. Imagine the worst thing ever happened. For a period after the loss, negative emotions will be very strong. However, life will go on, although it will change. Over time, you will learn to live in a new way, you will experience joy. Such is the nature of man - he cannot experience the same emotions indefinitely.
· Live life to the fullest. The meaning of the fear of death is to remind a person that it is necessary to live life to the fullest and enjoy it. Focus on what is happening here and now. Try to improve your life, make your childhood dream come true (go abroad, find a well-paid job, skydive). Break the path to the goal into stages and consistently implement them. This approach will help you enjoy life. The more success in life, the more a person is satisfied with life. These thoughts will displace the fear of death.
· Stop being afraid of fear. Give yourself permission to experience it periodically. You have experienced the fear of death before, and you will be able to experience it again. Thanks to this attitude, you will soon notice that the feeling of fear has become much less frequent.
With successful treatment, the fear of death is replaced by its denial. There is an inner confidence that a person will live forever. At the same time, a person recognizes the theoretical possibility of death, but it seems to be something far away.

How to get rid of panic fears?

panic fears predominantly take the form panic attacks (panic attacks). They have the appearance of acute, sudden attacks of anxiety, which are accompanied by autonomic symptoms (palpitations, heaviness in the chest, a feeling of lack of air). Mostly a panic attack lasts 15-20 minutes, sometimes up to several hours.

In 5% of the population, panic attacks occur without a significant reason, 1-2 times a month. Sometimes such fear can be a reaction to a significant event (a threat to life, a child's illness, a ride in an elevator). Panic attacks most often occur at night.

Panic fear is accompanied by symptoms that indicate a malfunction of the autonomic system:

quickened pulse;
feeling of "coma in the throat";
shortness of breath, rapid shallow breathing;
· dizziness ;
pre-fainting feeling of heat in the body or chills;
inability to move
trembling in the hands;
numbness or tingling of the skin;
· sweating;
· chest pain ;
· nausea ;
Difficulties in swallowing
· abdominal pain ;
frequent urination;
fear of going crazy
fear of dying.

In connection with such manifestations, panic attacks are mistaken for symptoms of a disease, more often cardiological or neurological. The examination did not confirm these suspicions. In fact, all the painful symptoms of panic fear are associated with the release of adrenaline and overexcitation of the nervous system.
After experiencing a panic attack, a person begins to fear its recurrence. This causes him to avoid situations in which the panic attack first occurred. Such behavior can significantly impair the quality of life by making it impossible to travel on public transport or go shopping.

Causes of panic fears

1. Unpleasant situations - flying on an airplane, speaking to the public;
2. Anticipation of an unpleasant situation - a conversation with the boss, fear of a recurrence of a panic attack;
3. Memories of experienced stress;
4. Hormonal changes - adolescence, menopause, pregnancy;
5. Psychological conflict between desire and a sense of duty;
6. A difficult period of adaptation - moving, a new place of work.
Psychologists believe that a panic attack, despite the fact that it is very difficult for a person to tolerate, is a means of protecting the nervous system. A person who has experienced an attack of panic fear begins to be more attentive to his health, takes a vacation or sick leave, avoids stressful situations and overloads.

How to get rid of panic fear

Don't try to avoid panic attacks. Accept the fact that they may appear and be ready for them. Realize that your sensations are the result of an excess of adrenaline. They can be extremely unpleasant, but not fatal. Plus, it won't last long. From the moment you stop being afraid of a recurrence of panic fear, its attacks will occur less and less.

Breathing exercises against panic fear
You can quickly alleviate the condition during an attack with the help of breathing exercises.
1. slow breath - 4 seconds;
2. pause - 4 seconds;
3. smooth exhalation - 4 seconds;
4. pause - 4 seconds.
Breathing exercises are repeated 15 times daily and during a panic attack. During gymnastics, you need to take a comfortable position and consciously relax all the muscles, especially the face and neck. Such gymnastics works in several directions at once:
Increases the level of carbon dioxide in the blood, which "restarts" the respiratory center in the brain, slows down breathing and heartbeat;
Promotes muscle relaxation
Switches a person's attention, helps to focus on the present, and not on frightening images.

Persuasion and persuasion

Panic disorder is successfully treated through persuasion and persuasion. The best option would be to contact a psychotherapist, however, communication with a loved one on an exciting topic is also quite effective. It is required to convince a person that his condition during a panic is not dangerous and will pass in a few minutes. That the problems that worry him will eventually be solved and everything will be fine.

Panic fears are treated by psychotherapists or psychologists of various directions who practice psychoanalysis, cognitive therapy, hypnotherapy.

How to get rid of the fear of the dark?

Fear of the dark or nyctophobia the most common fear on the planet. It affects 10% of adults and over 80% of children. With a fear of the dark, it is not the lack of lighting that frightens, but the dangers that may lurk in the dark. This is due to the fact that the brain does not receive enough information about the environment to analyze. At the same time, the imagination is activated, which “finishes” various dangers.
A person suffering from nyctophobia may panic when the power goes out suddenly. Fear of the dark can transform into a fear of the dark indoors or a fear of the dark outside. A person can rationalize their fears by finding various reasons and justifications.

Fear of the dark or fear of the night may be accompanied by the following symptoms:
· Accelerated heartbeat;
Increase in pressure;
· Sweating;
Trembling in the body.
When fear passes into a mental disorder, the patient begins to clearly "see" invented images, and they pass into the category of hallucinations.

Causes of fear of the dark

1. genetic predisposition. For most people, the fear of the dark is inherited from their ancestors. According to statistics, if parents experienced the fear of the dark, then their children will also be subject to nyctophobia.
2. Negative experience. An unpleasant event that a person suffered in the dark is fixed in the subconscious. For example, a child was locked in a dark room. Subsequently, the lack of lighting is associated with the experience of fright. Moreover, it often happens that the original threat was invented and was the fruit of the excessive development of the child's fantasy.
3. Violation of neuro-chemical processes. Violation of the exchange of neurotransmitters (dopamine, serotonin) and adrenaline can provoke the appearance of fears. What kind of fear will develop in a person depends on the individual characteristics of higher nervous activity.
4. Constant stress. Prolonged nervous strain (conflicts in the family, difficulties at work, session) disrupts the normal functioning of the nervous system. In this case, the fear of the dark can appear even in adults.
5. Starvation, strict diets. There is a version that the deficiency of certain chemical elements disrupts the brain, which may result in unreasonable fears.
6. Fear of death. This phobia is aggravated at night and provokes the appearance of a fear of the dark.

How to get rid of the fear of the dark

· Find the reason for the fear. Try to remember the situation that caused the fear of the dark to appear. It is necessary to present it in detail, feel all the emotions, and then come up with a happy ending (I was locked in a dark room, but then my father came and took me in his arms). It is important to change your thinking to a positive one.
· Pleasant dreams. If the fear of the dark prevents you from falling asleep, then you need to relax, imagine yourself in a calm place, conjure up other pleasant images.
· behavioral therapy. The method of gradual habituation has been recognized as successful. Before you turn on the light in a dark room, you need to count to 10. Every day, increase the time you spend in the dark by n10-20 seconds.
Fears and phobias can be treated at any age. You can get rid of them yourself, or seek help from a specialist. Patience and work on yourself is guaranteed to give positive results.

Fear is a feeling that every person has. Fears are different. for children, for their health, fear of heights, confined spaces, fear of spiders and so on.

If you are afraid, then you can avoid unpleasant sensations. Reasonable fears warn against unnecessary actions and deeds.

But what to do when fear completely filled your existence? You are afraid , . And these thoughts become obsessive and fill your entire consciousness and existence. That is, they turn into phobias. How to get rid of such fear? About this - in the material.

You can find auto-training to increase self-esteem in ours.

Where do fears and phobias come from?

fears psychologists are divided into two main groups:

rational;
irrational.

The first are in every person and are transmitted at the gene level. They help a person to avoid danger, save the life of himself or his loved ones. For example, you will not hang on the balcony railing on the 7th floor.

What for? After all, it is life-threatening - you can break loose and break. These same rational fears they will not force you to approach something dangerous: a poisonous snake, a predator, an angry dog. Therefore, such fears perform their functions:

protection;
getting rid of troubles;
directs to the right actions and deeds.

And here is the second group - irrational fears- make a person afraid of something that does not really exist. These are bogus fears. How do they appear?

When a person does not solve some internal problem, puts it off for later, is afraid of something in reality. But if he does not work on himself, then this fear is deformed and passes into the subconscious, causing irrational fear.

For example, a young man was always afraid of people, society, had complexes and could not find a common language with his peers. But constantly internally put off this exciting fear: "Then I'll think about what to do with it."

The real fear eventually faded into the subconscious. And there was an irrational fear - fear of heights. Now this young man is afraid even to stand on a chair.

It - far-fetched fear, which, as a result of the deformation of his fear - the fear of people and being not up to par in communicating with them - turned into such a far-fetched fear - fear of heights.

Why is it dangerous to live in fear and how to overcome this feeling? Find out from the video:

Types of phobias

Long-term, unreasonable fear in psychology is called a phobia.

This fear leads to prolonged anxiety, to the expectation of the worst.

The personality of a person begins to deform. Fear follows him everywhere.

You shouldn't get stuck in this condition., as pathological changes in consciousness go further, which can lead to mental illness. All human phobias can be divided into main classes:

aichmophobia - fear of sharp objects;
- water;
social phobia - society;
- height;
- animal;
- closed space;
ethnophobia - a certain race and so on.

Can you fight on your own?

Man is a rational being. He can analyze his states and emotions. Therefore, he can cope with his fears and phobias on his own.

The main thing in order to overcome fears and anxiety:

Man's desire.
The ability to analyze.
The ability to draw the right conclusions.
Work on yourself.

If you feel like you can't do it alone, see a psychologist, which will offer you several methods for getting rid of fears and phobias.

If you feel empowered. Then start on your own to get rid of unnecessary fears and worries that prevent you from living.

For this:

Be honest with yourself about what scares you.
Learn to relax as much as possible during a surge of fear.
During relaxation, try to understand - is everything really so scary and unpredictable.
Try to relax as much as possible and breathe properly.

The most difficult thing in getting rid of phobias on your own is to be able to relax. For this you will be helped:

music;
soothing sounds;
uniform calm breathing;
comfortable position;
the ability to imagine yourself at this moment in the most favorable environment for yourself.

Not everyone succeeds in relaxing and gradually minimizing fear. Therefore, a psychologist in this situation is your best assistant.

When done properly, these sessions fear will decrease, and literally in a month you will not feel fear attacks.

How does fear or anxiety manifest itself, how does it affect a person and how to get rid of it? Psychologist's comment:

What methods are included in the treatment?

How to cure or suppress fear? With a professional approach to the treatment of experiences using a wide range of modern techniques- ranging from hypnosis to drug therapy.

But if you turned to a specialist in time, and the medicines are not shown to you, then the specialist can apply other methods of treating fears:

Desensitization is a kind of working through situations that cause fear.
Exposure is face to face with fear.
Humor is the ability to laugh at your fears and at yourself.
Progressive muscle relaxation.
Modeling included - playing out a situation that causes fear.

Therapy using virtual reality- the transfer of fear to the game with fictional or fabulous characters that do not exist in nature.

Also, the doctor may offer to state everything on paper, draw diagrams of different situations and ways out of them. Then it will be visually seen that there are actually many exits - choose any.

Can be offered technique with the inclusion of logic When all fears are depicted schematically, a scheme of options for overcoming them will be proposed.

Logically, the patient will eventually come to the conclusion that fears are only in his head, they are nowhere else. They are far-fetched and far from reality.

Basic principles in overcoming

I'm afraid of everything: how can I fight it?

Depending on the reasons for the appearance of fears, and, as a rule, all fears from childhood, it is necessary to identify the main method of working with this fear.

But for any reason and any technique, there are certain principles of overcoming fear:

Move away from negative thoughts.
Think positive more.
Start dreaming about something.
Set yourself a goal.
Catch yourself with negative thoughts, stop and translate them into a positive way (For example, I can’t go with a friend now, but I will definitely do it after class).
Take bad news as a change for the better.
Succumb even to negative events with the thought “it means that this is necessary for some reason.”
Know how to laugh at yourself - it's funny, so it's not scary.
Don't stop there, move on.

How to remove anxiety and fear from the subconscious at home? Hypnosis session:

Unfortunately, our telecommunications is filled with horror movies, games, such as zombies, street posters, pictures on the net, and so on.

We can see something terrible and forget for a while about it.

But then terrible pictures come into my head, and fear appears. The first thing to do is turn on the logic. sit down calm down and ask yourself 3 questions:

Why am I thinking about this now?
What prompted me to these thoughts?
What was the root cause of such thinking?

Answering these questions, you will understand that, for example, a recently watched horror movie has been reformatted into terrible pictures and fear.

Make the right conclusion - give up what excites your mind and makes it draw unpleasant, terrifying pictures.

From self-hypnosis

Speaking about the psychosomatic nature of the disease, doctors mean the psychological and mental state of a person that provoked the disease. Doctors believe that all diseases come from the state of the nervous system. That's why the main conditions for good health and the absence of fears:

calm;
equilibrium;
the ability to relieve stress through exercise;
active lifestyle;
proper nutrition.

Get rid of self-hypnosis, including fears, possibly in different ways:

Think more positive.
Get to the bottom of the fear and write down the root cause on a piece of paper. Then get rid of this cause by working on yourself with the help of specialists or on your own.
Get yourself busy with something new.
Read more positive literature, watch good films.
See adversity as a necessary experience in your life.

In other words - run away from the negative, look for the positive even in not very nice things, tune yourself in a positive way, organize your thinking so that you always have a good mood.

From anxiety and inner tension

Anxiety in a person can occur periodically in a stressful situation, then if anxiety is your constant companion, then psychologists talk about the so-called anxious person who is already worried and for no reason - out of habit.

There is an internal tension, which may be accompanied by sweating, fever, pain symptoms. This state of affairs must be prevented.. For this:

There are many ways to get away from negativity. Don't let fear get in your head. Overcome yourself, work on yourself, each small victory will help drive away all negative thoughts and make room for:

dreams;
joy;
love.

How to love yourself and increase self-esteem? for women on our site.

Exercises

What to do to overcome feelings of anxiety? Exercises to relieve anxiety in adults:

Love yourself, because you are alone, so unique, individual, unusual, talented.

Don't be afraid to be who you are. Naturalness has always attracted people and pushed aside fears, doubts, and anxiety.

How to overcome fear and anxiety within yourself? An exercise:

Recognizing a person overwhelmed by fears is not at all easy. Not only patients of psychiatric clinics suffer from phobias, it turns out that many quite healthy people are afraid of heights, depths, darkness, etc. We do not know how to eliminate fears, but they can be neutralized.

The difficulty in achieving success is due to a number of reasons. Someone does not believe in themselves, and does not know how to gain confidence in their own abilities. Some do not make enough efforts, and they do not have enough perseverance, others even lying on the stove do not know how to overcome their laziness.

There are many reasons that prevent us from achieving our goals. Today we will touch upon a problem concerning the majority, if not everyone. And this problem is phobias, fears. Not always people who experience an obsessive fear of not being able to achieve success are exemplified by the stories of many famous people. But it is worth knowing that the degree of fear is different.

Sometimes it can take a lot of energy and strength, and sometimes lead to a mental disorder. 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, look at the problem in general. Man is born fearless. A small child is not afraid to touch fire, stumble, fall, etc. All these fears come later. Along with useful fears, useless ones are often acquired. When they become too strong, they are called phobias.

Experts estimate that more than 10 million people suffer from phobias, but the fear of some to admit the existence of this problem makes it difficult to figure out the exact number. Professor Robert Edelmann, who studies human phobias at the British National Phobia Society, says: "It would be strange if everyone did not have some kind of phobia, but there is a more limited circle of people suffering from disturbing clinical cases of phobias."

How to get rid of a phobia

You can get rid of phobias, and in some cases even on your own, it is only important to correctly determine what exactly to get rid of. The recommendations will be of a general nature, because each specific fear has its own reasons. Do not focus on negative emotions. To do this, you need to cover them with pleasant memories or activities that give pleasure, to be realized in those areas that you do best.

Everyone, even the most timid little man, always has a field of confidence - that space, that time, those circumstances and conditions, that business, that person - with whom, where and when everything works out, everything is easy and nothing is scary. There is no need to achieve complete calm in any situation, to wait for fear to evaporate, for stiffness and excitement to disappear. Excitement, fighting excitement is just necessary for activity.

The fight is not with fear, but with its intensity. The more a person struggles to get rid of these obsessive thoughts, the more they take possession of him. Feeling fear is inherent in every person without exception. Fear is the oldest defensive response of all living beings to danger or its possibility. Paradoxically, the best way to truly get rid of fear is to admit that you are afraid and learn to live with this thought. Therefore, you need to acknowledge your fear and even immerse yourself in it, allow yourself to be afraid. And soon you will notice that its intensity gradually decreases.

Go in for sports. Physical activity and exercise burn off excess adrenaline. Hidden bodily disturbances, as well as insufficient fullness of life, often announce themselves with failures and discords precisely at the mental level. Accept yourself for who you are. Every person has all the good and all the bad, every quality imaginable. Recognize yourself as a single soul - changing, developing and infinitely different in its manifestations. The fear of oneself and one's manifestations was imposed in childhood by accepting only one's "bright" image. And this is just a truncated image of reality.

Surely there will be people who will consider that the best remedy for the emergence of obsessive fears is to never be afraid of anything at all. And they will be wrong: if only because, firstly, the absence of any anxieties and fears at all is just a sign of a psychiatric disorder. And secondly, of course, a phobia is not the most pleasant phenomenon, but it is probably better to experience fear “from scratch” than to lose your life as a result of reckless prowess or stupid recklessness.

Getting rid of intrusive thoughts

Exceptionally reason and the ability to think distinguishes a person from other living beings. The brain has made our individual more conscious than 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 us. We can be aware of one part of our thoughts because we purposefully think about something. The other we do not control, and it remains in our subconscious. We do not always notice this part of the work of our brain, while it creates new, much more effective behaviors.

As a side effect, our brains, through the “creative” process, can generate truly strange thoughts that may surprise or even alarm. I want to move away from such ideas as quickly and efficiently as possible. Let's look at how to get rid of obsessive thoughts and achieve clarity of mind. It is not always possible to cope with this task on your own. However, there are a number of exercises, among which you can choose one or more that are optimal for yourself.

How to get rid of intrusive thoughts

First, you can try to express your emotions. If disturbing thoughts have taken possession of your mind, it is enough to list them. It is this method that the gestalt therapist Nifont Dolgopolov advises. In the event that you are haunted by thoughts like “I don’t have time to do something ...” or “I worry about something ...”, you need to remember the circumstances in which you had these feelings.

Perhaps, taking on some business, you suspected that you would not have time to finish it on time. You need to try to express your emotions very clearly. It will not be superfluous to strengthen them with body movements, shades of intonation and gestures. This procedure is best done where you will not be disturbed. Nifont Dolgopolov states that restraining emotions causes thoughts to constantly revolve around this problem. After a person has the opportunity to express his emotions, the endless cycle of thoughts stops.

The second method, which helps to get rid of obsessive thoughts, is based on proper breathing. In order for disturbing ideas to leave your head, you need to close your eyes and begin to breathe measuredly and calmly. While doing this procedure, listen to your body, follow its movements, control your breathing, watch how your stomach rises and falls.

Wellness expert Lelya Savosina, telling how to get rid of obsessive thoughts through breathing, says that during this exercise it is better to focus on bodily sensations. The procedure helps to focus on something detached and relieves tension in the muscles. Another way to get rid of obsessive thoughts is the following technique. You need to take a piece of paper and start writing on it whatever comes to your mind. No need to choose words and focus on spelling. You will be able to watch how your stroke turns from choppy and sharp to smooth.

This will mean that you are gradually reaching inner balance. Psychotherapist Alexander Orlov claims that this exercise allows you to look at experiences from a different angle and gives vent to emotions. The same practice is used in the method of free association and the method of directed imagination. The basis of psychotherapy is free and trusting communication, during which everything that disturbs and excites is said.

Staying mindful is another way to ensure that intrusive thoughts are eliminated. If a person is immersed in inner experiences, he begins to perceive worse what is happening around. This mechanism also works vice versa. Existential psychotherapist Maria Soloveichik advises to focus on the objects and events around you, immediately after you notice that you have fallen into the trap of obsessive thoughts.

You can turn your eyes to the most insignificant little things like a leaf on a tree. If you do not focus on such details, you will again return to the sphere of thinking. Once you have noticed this reaction in yourself, take up careful observation again. Try to expand the field of your perception.

For example, after the leaf, start looking at the crown of the tree, switching to small details from time to time. Change your focus periodically. Let not only trees, but also people, houses, clouds and other objects fall into your field of vision. This technique can make your life much easier, as it will be much easier to deal with obsessive thoughts.

Many who are fond of psychology know that a person is constantly in one of three states of his inner "I": Parent, Child or Adult. Everyone tends to make decisions like an adult, to help and care like a parent, and to obey and act up like a child.

Doctor of Psychology Vadim Petrovsky states that the constant scrolling of obsessive thoughts is an endless communication with one of the "I". In order to effectively reduce the notorious internal dialogue to nothing, one should learn to understand who is currently speaking from these three “Selves”. In the case when your thoughts are focused on the scenario of failure, most likely your inner voice in the form of a parent is talking to you.

Transactional analyst Isabelle Crespel argues that in such a situation, you need to get the critic to start speaking in the tone of a mentor who tells you how to do the right thing and how to make the right decision. At the same time, you need to mentally support yourself with motivating phrases like "Be sure that everything will work out", "You can do everything." Such an internal attitude will help to concentrate on constructive solutions.

Answering the question of how to distract from obsessive thoughts, it is worth mentioning another method, which is to ask yourself questions. In most cases, we are not worried about real difficulties, but only about perceived problems. The author of the “Work” methodology, psychologist Kathy Byron, advises, if it is impossible to change reality, try to change thoughts about it. She suggests asking yourself four questions: “How true is this?”, “Am I 100% sure that this is true?”, “How do I react to these thoughts?” and “Who would I be without these thoughts?”

Let's say you have no idea how to do the right thing because you think that someone will be upset or angry. By working with the above methodology, you will come to the conclusion that no one will be angry with you and that you have thought it up yourself. In another case, you may realize that thinking about someone's dissatisfaction is just an excuse for laziness and inaction. Such a technique will help to understand the relativity of many of our beliefs, change the angle of perception and discover completely unusual solutions to certain problems.

Since it is not always possible to remove obsessive thoughts, you can practice meditation as a way to get rid of unnecessary worries. Yoga coach Natalya Shuvalova is sure that a person concentrates on good and bad thoughts. Meditation, on the other hand, helps us focus solely on what benefits us.

You can focus on your breath, a particular symbol, or even a sound. To begin with, it will be enough to learn to observe detachedly your feelings and mental experiences. Having previously taken a comfortable position, begin to follow all the processes that occur in your brain and body.

Let your emotions, thoughts and sensations flow by. You should not judge them, you just need to try to study them. Natalia Shuvalova says that it is very important to understand that we are able to control thoughts and emotions, and not vice versa. Observation turns off thoughts and frees the head from obsessions.

Another method that helps to overcome unnecessary ideas is the method of muting the sound. Alexey Sitnikov, a business consultant and Doctor of Psychology, says that we present the most important events and memories for us as vividly and picturesquely as possible.

If we imagine the flow of thoughts as a movie, then the better the quality of the image and sound, the stronger the impact on us of this or that plot. Therefore, the most obsessive ideas and thoughts should be “viewed” with muffled sound and a fuzzy image in order to significantly reduce the level of its impact. This will greatly reduce their importance.

If exercises aimed at resolving the issue of how to get rid of intrusive thoughts do not help, it is likely that the latter have become so intense that the above methods do not give proper calm. Psychoanalyst Ksenia Korbut believes that it is correct to consider obsessive thoughts as a protective mechanism of the human psyche, helping to overcome frightening and unpredictable feelings.

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

Man is an undeniably rational being, clearly aware of his own actions, but certain reactions of his body cannot be controlled, or it takes considerable effort to do so. In particular, in moments of panic, when by the will of circumstances a person finds himself in a frighteningly difficult situation, his actions are often devoid of logic - harmless things become a source of negative emotions, the body trembles and weakens, control over thought processes is lost, as well as over any emotions. .

As a result, one has to think about how to cope with a phobia, to pacify an uncontrollable fear. Some fears are harmless, others can turn into an unbearable burden, as they become an obstacle to social life, communication, work, and do not allow you to enjoy pleasant little things. The fight against phobias in a neglected form is quite complicated, but quite real - clinics and psychological centers are being created for this purpose.

Phobias cannot be triggered, but must be properly treated

Before thinking about how to get rid of a phobia, you need to be sure of its presence - first you need to distinguish such phenomena from the fear of certain events and things inherent in any person. There are four factors that make it possible to recognize an uncontrollable fear:

Significant intensity, tied to certain objects, thoughts or circumstances.
Stability, since the nature of the phenomenon under consideration is permanent, it does not go away on its own.
Unreasonableness, when uncontrollable fear arises unreasonably as a result of certain expectations.
Life restrictions - the usual fear can be overcome, however, an uncontrolled reaction forces a person to avoid participation in certain events and situations with all his might.

The fact that treatment of fears, phobias is required is signaled by a number of signs:

Hypertrophied fear, panic at the sight of a certain object or in the event of a special situation.
There is uncontrollable trembling, palpitations, sweating increases, the oral cavity dries up, a feeling of nausea and dizziness is possible.
Mental retardation and the impossibility of building a logically verified plan of action are noted.
There is an uncontrollable desire to run away as far as possible, to hide safely.
After what is seen or experienced, weakness is felt, nightmares appear and paranoia appears.

Despite the fact that psychiatrists talk about the impossibility of a complete logical explanation of fear, this statement can be disputed, since there are many methods to get rid of a phobia, which requires understanding the root cause of its occurrence. There are many varieties of fears - a person can be afraid of spiders, sharp objects, water, open spaces and other things. However, there are also the most common causes of uncontrollable fear, they include:

Fear of closed spaces claustrophobia. Accompanying the phenomenon may be a strong frequent heartbeat, pain in the chest and dizziness.
When you are afraid of heights, talk about acrophobia, in this state, a person experiences a real panic attack and is unable to think normally.
At social phobia a person experiences panic when it is necessary to perform public actions. In general, about 13% of the inhabitants of the planet suffer from this type of pathology.
At zoophobia a person is afraid of certain animals, while the phenomenon may be the result of a negative experience of communication or transmitted from other people.

Due to acrophobia, a person behaves inappropriately, being on top

The danger of the condition and the possibilities of modern therapy

Now let's talk about whether treatment of phobias is required, how much professional intervention is necessary, and how to get rid of phobias and fears on your own.
Considering that panic states, even if they do not occur too often, negatively affect the quality of life, it is necessary to ask how to cure a phobia, especially since today there are many methods to cope with this condition. The effectiveness of therapy is high both in the case of the intervention of professionals, and when carrying out self-treatment, subject to the basic rule - there must be a willingness to analyze the underlying factors that provoked the development of fear and a sincere desire to eliminate it from one's own life. Specialists, approaching the solution of the problem, use a certain scheme of how to get rid of phobias, fears and panic states:

First stage- a clear definition of the phenomenon that causes fear, worsens the physical condition.
Second phase- work with the very cause of fear, while professionals at this stage use the methods of hypnosis, psychotherapy. Conducting special sessions helps the patient to realize and accept his fears, allows not to lose constructive thinking in case of a critical situation.
Third stage how to treat phobias - control fears in practice and the ability to make the right decisions without the desire to escape from reality.

It should be noted that when deciding how to treat phobias in adults, a specialist can use pharmaceuticals that help relieve nervous tension and reduce the occurrence of panic attacks. However, such drugs are quite dangerous for health, their use is fraught with the risk of the formation of pharmacological dependence, so it is undesirable to get involved in them.

Solve the problem on your own

When considering how to deal with phobias and fears on your own, the most common opinion is that only a professional should deal with treatment. However, this approach is incorrect - in the case when the patient is determined to a successful outcome and believes in himself, it is possible not only to reduce the manifestations of panic fears, but also to completely get rid of them.

Phobias need to be treated by a psychotherapist

In many ways, an independent approach to how to deal with fears and phobias resembles the approach of a professional psychotherapist, excluding the technique of hypnosis. The first thing to ask is what exactly is the source of the panic attack – not justified fear, but an uncontrollable feeling. After all, fear in the usual sense is a natural instinct for self-preservation, inherent in any living creature.

After determining the source of the problem, you should master the main method that will allow you to treat phobias and fears on your own. We are talking about desensitization, which is the ability to relax at the very moment when panic begins to manifest itself. Now about how to use it - first you need to fully relax and realize your fear by determining the answers to two important questions. How bad and scary is it in reality? Is it possible that the victim is exaggerating the danger?

When considering phobias and how to deal with them on your own, relaxation deserves special attention. The desired position is horizontal, after which the auto-training session begins. To achieve the desired effect, a voice recording can be used, included if necessary. Such sessions are required not only for panic attacks, but also in a calm state, when there is no source of fear, which in the future will allow you to more quickly reach the desired state.

A very important aspect is proper breathing, which helps to restore psychological balance, reduce heart rate and pulse. In the process of relaxation, it is recommended to listen to your own breathing, while completely surrendering to physical sensations, which will speed up the procedure and achieve a more complete effect.

Summing up the above, there are six stages of how to deal with phobias on your own:

analysis of the source of unreasonable fear;
awareness of fear and its acceptance;
a gradual decrease in the strength of the manifest fear;
the ability to relax in a critical situation;
restoration of breathing;
restoration of psychological balance through auto-training.

Effective techniques for dealing with pathology

There are special techniques that allow you to cope with a far-fetched pathological fear.

Breathing exercises help fight phobias

Consider the most effective ways to get rid of a phobia on your own using these techniques:

Turning off negative thinking, which allows you to cope with obsession with negative moments, suggests using the “electro-breaker” technique. Own fright is presented in the form of a relay that turns off with one jerk down - this process should be presented as vividly as possible in all details.
They get rid of fear with the help of breathing - inhalation supplies courage to the body, exhalation eliminates panic. In this case, after inhalation, a slight delay follows, while exhalation should be twice as long as inhalation.
It is necessary to do exactly what causes panic - in this case, a "drive" arises, a special energy that can help to realize oneself. If, for example, a person has social phobia and a fear of public speaking, they should be carried out at every opportunity.
The principle of "knocking out a wedge with a wedge" suggests using a technique based on the independent invocation of the physiological reactions corresponding to the phobia - rapid heartbeat and intermittent breathing. This approach destroys the integrity of the response to fear, resulting in the possibility of awareness and control of emotions.
The technique of "playing a theatrical role" allows you to overcome subconscious attitudes - it is necessary to portray a self-confident person, deliberately straightening his shoulders, assuming an imperial posture with his chin held high. A slight smile is also needed - it is enough to linger in this state for just a few seconds so that the brain can respond to the reactions of the body and eliminate fear.

Consolidation of the received effect

In order for the panic state not to return, constant work on one's own personality and self-esteem will be required.

Focusing on the positive is the best prevention of phobias

For this, there is also a certain scheme of actions that should be followed in order to get the maximum positive effect:

all victories, even the most insignificant ones, must be recorded;
failures are carefully analyzed in order to be able to write another scenario that will be aimed at success;
it is necessary to create your own support with the construction of a support in the form of faith in science or in higher powers - the main goal is to gain confidence in a successful outcome when using your own capabilities to the maximum;
a person should be focused on the positive, you can rely on the love of loved ones, a benevolent attitude towards others and the perception of a reciprocal disposition.

Every person has phobias and fears. The main thing is to be able to recognize and accept them in time. There are many methods to get rid of phobias. They mean self-treatment.

You can fight fears with folk and traditional methods

There are folk remedies. It is possible to cope with fear both independently and with the help of psychotherapy. It is important to understand the source of the phobia and not be afraid to try different treatment techniques.

Psychoanalysis as the basis of treatment

The first thing to start treatment is psychoanalysis. Its main goal is to drive out negative intrusive thoughts.

The first step is to determine the cause of the phobia. We need to figure out how and why it arose. Typical primary sources are innate fear of something, childhood trauma, stress from being in a new environment, rejection by loved ones, etc. It happens that damage to the central nervous system affects the development of the disease.

A great way is to write down on a piece of paper all the identified aspects related to the phobia. Next, it is important to accept your phobias and work hard on yourself. Pushing yourself to take action is the key to success. Ask yourself questions:

what will happen if I do not eliminate fear;
what happens if I start treatment;
why do I need to get rid of the phobia;
Will it become easier for me to live without fear of anything.

The patient determines the prospects. He knows what to expect after phobia treatment. You can additionally write out and place motivating quotes in a conspicuous place. When a person knows what he is striving for, the incentive is higher.

Psychologists say that you can get rid of a phobia on your own if you meet it. The first time will be difficult mentally and physically. But subsequently, the reaction to the stimulus will be less pronounced. The person will no longer feel stress and anxiety. Panic attacks will be eliminated. It is important to overcome yourself and dare to take such a step.

Another necessary aspect is to change negative thinking to positive. It is necessary to exclude from your vocabulary the words and phrases “always”, “never”, “I can’t”, “I won’t”, “but”, “I will try”, “should”, etc. Through these statements, negative accumulates inside. Reconsider your attitude towards the object of fear. Change your negative mindset to a positive one. It is important to believe in yourself, and then everything will work out!

The third requirement is to do everything regularly. Once will not be enough. To get the desired result, you need to work on yourself daily. The technique is like going to the gym. If you attend all workouts regularly, then, after a while, a person has a beautiful figure and a healthy body. If you practice a different number of times, then the result will be appropriate.

Getting rid of panic attacks

Panic attacks are the most common manifestation of a phobia. Therefore, treatment should begin after the detection of this symptom.

At the moment of a panic attack, it seems to the patient that all signals from the outside world come late. There is a slight trembling, the pulse and respiration become more frequent, the pressure rises. There are obsessive thoughts about suicide. Such a person becomes a danger to society.

Start by improving your lifestyle. Follow the recommendations of doctors regarding the duration of sleep, nutrition. Increase the amount of physical activity. Spend more time hanging out with positive people. Other treatments:

Meditation. 30 minutes a day is enough to reboot. Get into a comfortable position in a chair. Present a picture that inspires. Visualize your own desires and dreams.
Aromatherapy. You can use an aroma lamp. Take an infusion of lavender, chamomile, lemon balm. Turn on quiet, relaxing music without intrusive motives.
Breathing technique. When a panic attack occurs, inhale deeply and exhale slowly through your nose. You can hold your breath for a few seconds. Do this until the negative thoughts subside.
Self-hypnosis. An effective technique in psychotherapy. Repeat in a whisper the affirmations “I will succeed”, “I am calm, fear recedes”, “my body is relaxed, I feel good”, “I feel happy”, “my thoughts are clear, my mind is serene”, etc. This is how a person sets up yourself positively.

It is important to understand that panic attacks are preventable. If you learn to cope with them, then there will be no threat to life.

Lavender infusion is an excellent sedative

Auxiliary techniques in psychotherapy

The purpose of the techniques is to get rid of the phobia forever. Subsequently, a person should react neutrally to the objects of fears. It is important to realize that fear is not the cause of the phobia. The problem is in the reaction to the objects of fears. Therefore, treatment consists in changing the perception of phobias.

Imagine an object or event that causes panic and horror. Try to hold back your emotions for at least a couple of seconds. Shift your attention to what causes joy and delight.

Then return to the visualization of fear again. Do the procedure several times. Subsequently, at the moments of manifestation of a phobia, a person will be able to switch to a positive one.

An important requirement is that you do not need to analyze your condition. You just need to come to terms with the fact that the phobia is there, and this is normal. You can change your mood by doing the following:

Write down your fears. Describe the emotions that come up during a panic attack. Write down all mental images, impulses, desires. Keep writing until the fear disappears. You can describe the associations that appear when you see an object of panic fear. The essence of the method is the materialization of fears. After that, they will seem to the patient primitive, meaningless.
Sing. It sounds strange, but singing helps in a stressful situation. Thus, a person brings out the negative. You can even sing about your own fears. Form a simple phrase that describes a phobia or a state of panic. This will be the lyrics. Take a simple motive as a melody. Sing in a whisper for a few minutes. When the fear begins to recede, switch your attention to something else.
Change the picture in your head. It happens that phobias are presented in the form of images. Her motive needs to be changed. If a person is afraid of fire, he sees fire. You need to imagine a fireplace in your home, a fire in the company of friends, etc. Create a variety of images. The main thing is to restore a comfortable state.

The best solution is to combine actions, in combination they will give the best effect. Remember that the healing process will not be quick. It will take time to improve mental health, to suppress panic fear. It is necessary to redirect emotions in a different direction. You can fix the result of the techniques with breathing exercises.

Popular folk methods

At the moments of approaching fear, remember the cases when phobias did not materialize. Fear arises on a subconscious level. Therefore, you can control your emotions. Remember, making mistakes is normal and inherent in every person. The main thing is to see the error and correct it.

Don't let others impose fear. People tend to complain and only make things worse. They literally transmit their negative impulses to others, which causes irritation and depression.

If possible, stop communicating with such people. They will always be afraid of something, and spread their experiences to others. Know that even in a bad situation, there is something positive to be found.

Scientists argue that fear is a consequence of stereotypical thinking. Everyone is afraid of death, but they don't know what it is. This increases anxiety and panic, which is a favorable environment for the active development of a phobia. Work on changing your nervous system. Familiarize yourself with the basics of psychology, find out the nature of phobic fears and methods of dealing with it.

Working on your psyche will help get rid of fears

Therapeutic work with fears

You can cope with a phobia on your own with the help of therapeutic work with fears. It consists of Gestalt therapy and art therapy. Both psychological exercises are aimed at identifying the mechanisms of mental actions and operations that help reduce a person's anxiety, remove fixations on negative emotions. Recognized as one of the most effective methods in psychotherapy.

Art therapy

The bottom line is getting rid of fears with the help of art. Shows that it is possible to overcome a phobia by working with it symbolically. Based on the materialization of the object of fears in the form of drawings. Directions:

Abstraction. Fear is depicted as a combination of lines and simple ornaments. Color shades are important. A person is invited to comment on every detail of his creation. Explain why he chose these colors and gave these shapes.
Materialization. There are no restrictions on drawing. Both abstract and concrete objects will do. A person can do whatever he wants with a drawing: crumple, tear, pour water over it, sprinkle it with paint, burn it, throw it away.
Games. A story is created where there is a main character who has a phobia, the phobia itself and an assistant who is needed to get rid of fears. The patient is invited to continue to tell and offer their methods of treating the patient from feelings of fear and panic.

The main thing in art therapy is the emancipation of a person. He should not experience discomfort during the session.

Abstraction will help to reveal the essence of fear

Gestalt therapy

A feature of therapy is that feelings and emotions must unite into a single whole (gestalt). Violations of harmony are any interference between the feelings and actions of a person. The same situation occurs with an obsessive phobia. Exercises:

The perception of fear. A person analyzes the primary sources of his phobia. So he comes to the realization of the specifics of fear. He studies the effect on activity and the body. And subsequently reconsiders his personal priorities and prospects.
Unification of polarities. Every person has conflicting feelings. They are needed to maintain internal balance. You need to provide arguments for positive and negative emotions. Describe the benefits of fear. Find out what character trait is needed to prevent it.
Concentration. In a moment of fear, one should not think about the past or the future. Pay attention to the present. Fully feel the panic attacks, understand their nature and study the symptoms. To learn how to get rid of a phobia, you need to study it in detail.

Psychologists say that this method will help get rid of fears at any stage of their development. They are not universal.

It is necessary to try all possible options and decide on the most effective of them.

Psychocorrection of phobias in children

Children are also prone to fear. Improper upbringing, lack of attention from parents, rejection by relatives - there are many reasons for phobias. The best way to overcome a phobia is the psycho-correction of fears. Implemented with the help of art therapy.

Exercise "Magic Mirrors"

The kid is offered to draw 3 pictures. At first, he is scared and defenseless. On the second - joyful and happy. On the third - fearless and self-confident. After drawing, the kid should answer the questions:

who looks prettier;
what picture is it in?
Who would he like to be like?
what I felt while drawing.

Children are very sincere, so they can easily answer questions. They do it on a subconscious level. They do not know how to lie and will tell the truth. Parents will be able to assess the current mental state of the baby. It is important not to criticize the drawings, but to praise the child.

Exercise "Draw your fear"

Provide your child with many colored crayons. Do not restrict him in his actions. Offer to draw your fear. It is important that the child gives him a name. Let the kid make a verbal portrait, that is, describe his object of fear.

Ask how he would get rid of the phobia. Let the child choose from several options: burn the drawing, tear it, or cut it. You can add some details and turn the monster into a cute creature. Offer to decorate the picture so that it evokes positive emotions. Ask if the attitude towards fear has changed now. Let the child describe his emotions.

This technique will help to find out the causes of panic in a child. It will allow you to see if the baby is ready to deal with his phobias. If so, how. This will provide an opportunity to assess the mental health of the baby and identify depressive moods.

The child should be allowed to freely draw his fear

Conclusion

Getting rid of phobias and fears on your own is real. To do this, you can learn the basic methods and techniques of psychotherapy. Gestalt therapy and art therapy are effective. There are folk remedies based on relaxation and breathing techniques. All this will help patients cope with moments when they experience panic fear.