What is the best way to get rid of any fears. Self-preservation instinct - your cowardly self

Fear... You don't know how, when and why it took over your mind. Since then, your life has become painful. You can't free your mind from negative thoughts, fear follows you everywhere. He lives in you, in your head. He is always with you. You would like to forget about him more than anything in the world, but you don’t know how to get rid of the feeling of fear and anxiety for yourself or someone close, how to get rid of the constant panic fear waiting for something terrible. You are tense, tormented, exhausted ...

And those nightmarish intrusive thoughts that create images in your mind that scare you more than anything in the world? From these thoughts, a cold sweat appears on the body, you are ready to lose consciousness. Better to die than think about it. But the thought is material, you remember this and are ready to kill yourself so that your terrible thoughts do not materialize, so that this nightmare from your head does not bring real harm to anyone. You resist these thoughts with all the strength of your consciousness, conduct meditations to get rid of fear - no, you will not think about it, you will not allow yourself! But from this you only enter into colossal tension, unpleasant, painful - even your body begins to hurt from this mental heat. And your terrible obsessive thoughts - they still greater strength creep into your mind. How to get rid of bad obsessive thoughts and fears? After all, there must be some way, it cannot be that it does not exist!

How to get rid of fear of people, men, darkness, dogs... Fear takes on any guise

You know well what fear is - it is your longtime companion. He has been with you since childhood. Fear of the dark, chilling the child's soul. Fear of losing parents, fear of death. It's so scary to know from childhood that death exists and you have to die. Excruciatingly scary. You're so used to fear that you feel like it's part of you. Therefore, you have no idea how you can get rid of inner fear and insecurity forever.

But what is happening now is unbearable! You can't live like this...

Yes, fear has always been with you, it only changed its appearance. Or didn't change. The main thing for him is to live in your head under any pretext. You can be afraid of heights, water, snakes, insects, dogs - he doesn't care by and large. You may seem funny to other people when you are afraid of germs in public transport. And you are not at all funny - there are so many diseases in the world that you can catch! And to get sick for a long time, and to die painfully ... You don’t know how to get rid of excitement and fears in life, so you follow their lead. Do not hold hands on the handrails in the minibus, carry antibacterial wipes with you. Wash your hands a thousand times a day.

By the way, about diseases. Who will tell you how to get rid of the fear of getting sick? Sometimes you feel like you're sick. It has happened so often in your life. You carefully monitor your body, your state of health ... And suddenly you see that something has changed. You look for information about this on the Internet and find confirmation: yes, you are sick. Seriously. Looks like your song has been sung. How terrible it is to get sick in such a early age! You are only 20 (30, 40, 50…). Become disabled, lose health, and even worse - die after a hard struggle for life. And how you are afraid of pain, torment, of all that you have to go through - you are afraid of pain in your heart. To tears. You can't sleep at night, you're so afraid.

You have already prepared for the worst, bought everything you need to take with you to the hospital and ... the doctors did not confirm your diagnosis. They didn't find anything. You can't believe it and you go to other doctors! But even there they tell you that you are perfectly healthy! You cry with happiness, because you will not die and become disabled! But… what was it? Hypochondria is one of the guises of your old friend FEAR. I would like to understand how to get rid of the fear of illness and pain, but what about diseases - how to get rid of all fears ...

A painful question: how to get rid of fears and complexes?

No matter what happens in your life, fear always makes its own adjustments. Even beautiful events are overshadowed by fear. For example, you are afraid of losing something. Something or someone.

If you are in love, and even mutually, and even happy, this happiness does not last long. Fear drags into your mind the idea that your beloved (beloved) can stop loving you, leave you or cheat on you with another (other). Your fear helpfully draws pictures in your imagination, painful pictures of betrayal. There she (he) is with another, and it seems to you that in fact her (his) behavior is suspicious. She (he) pays little attention to you, at least less than before. Did you fall in love (fall out of love)? You are tormented by jealousy, suspicion, fear of being abandoned. You roll up scenes of jealousy, sort things out, and your beloved (beloved) looks at you with round eyes in surprise and says that you have no reason for jealousy.

You see that you yourself, with your own hands, are gradually destroying your great relationship making them sick and painful. You are destroying your great love. And it’s always like this: at first you don’t know how to get rid of the fear of approaching, then how to get rid of the fear of betrayal, and there is no end to this ... Fear guides you all the time, lives you, screams at you, hysterias you, is jealous of you ...

Fear keeps you from living. He brings suffering to you and your loved ones. Get rid of fear! Make him leave your mind forever. Because it's possible.

System-vector psychology. How to get rid of fear and phobias

So, what is the technique of getting rid of fear?

Yuri Burlan's systemic psychoanalysis helps to get rid of fears forever. Many people have already used this method and got excellent and stable results, got rid of a variety of bad conditions, including phobias, obsessive fears, panic attacks.

How it works?

System-Vector Psychology- this is the science of vectors, innate desires and mental properties for their implementation, which are marked on the human body by erogenous zones. If a person is not aware of his true, innate desires, he does not realize them. Then the vectors (that is, the mental, hidden in the unconscious) are not filled, and the person experiences bad states.

You can try systemic psychoanalysis in action for free at the introductory online lectures "Systemic Vector Psychology". To register for the training, go to .

Proofreader: Galina Rzhannikova

The article was written based on the materials of the training " System-Vector Psychology»

Obsessive fears, or nyctophobia, which almost every one of us is likely to have, differ significantly from ordinary fears. This difference lies, first of all, in the fact that with nyctophobia people understand that the fear of something - heights, society, spiders, closed space, darkness, snakes and other things - is meaningless, but at the same time they continue to be afraid.

Nyctophobia is a fairly common phenomenon. There are many types of obsessive fears. Some of them appear in childhood and eventually pass, some haunt us even when we become adults. This is the fear of death, thanatophobia, and the fear of space, - agoraphobia and claustrophobia, and the fear of illness, - nosophobia, and the fear of intimate relationships, - intimophobia, and the fear of communication, - social phobia, and much more.

Panic fears of this kind are often excruciating and uncontrollable. They appear suddenly, hamper the actions of a person and bring a lot of problems. For example, intimophobia can significantly interfere with the arrangement of personal life, and social phobia can interfere with normal communication with others. How to get rid of fear and is it possible to cure nyctophobia? In general, each case of her presence is individual. However, there are general techniques by which the feeling of fear can be, if not completely eliminated, then at least significantly reduced. Let's look at what can be done for this.

Intrusive fears. Signs of nyctophobia

Nyctophobia manifests itself in the fact that people suffering from them constantly and persistently try to avoid situations in which a feeling of fear arises, and panic if they do fall into such situations. The signs of obsessive fears are:

choking, throat spasms;
frequent pulse;
weakness, numbness;
dizziness;
profuse sweating;
strong trembling;
gagging;
numbness in the body;
chaos of thought.

The presence of nicophobia can be stated if at least four of all the listed signs are present. Where do they come from, these uncontrollable, meaningless fears? According to psychologists, panic fear has a subconscious meaning, and for some reason we need it. But why, no one can answer.

One way or another, but people suffering from some kind of phobia have a hard time. They reflexively avoid frightening circumstances, knowing full well that in reality nothing threatens them. An obsessive state of fear is painful, it can arise at the most inopportune moment and turn off a person’s consciousness, forcing him to sometimes do crazy things. Let's try to figure out whether it is possible to recover from nicophobia and how to get rid of panic fear using available methods.

How to get rid of a phobia. Time for excitement

Despite the fact that specialists have not determined the meaning of panic fears, the reason for their appearance always exists. It is difficult to identify it without the help of a specialist - this reason lies deep in the unconscious of a person, and it may owe its roots to his genetic memory. Therefore, the most effective method getting rid of panic attacks - traditional psychoanalysis. However, this is a rather expensive method of treatment, and, of course, not everyone can afford it.

How to get rid of inner fear on your own and can it be done? In general, yes. One way to get rid of some fears is to change your lifestyle so that the fear is no longer relevant. So, if we are afraid of closed spaces or heights, and at the same time we live on the eighth floor, and we have to take the elevator, then we need to find an apartment on the ground floor. If someone has a panic fear of public transport, he should find a job near his home, and so on. However, when trying to change the way of life, we must take into account that we will only create relatively tolerable circumstances for ourselves, we will not get rid of the phobia itself. Because for some reason our unconscious needs it. And it is likely that its true cause is a completely different, seemingly unrelated to the existing fear, discomfort. For example, the fear of public transport may be associated with problems at work, and the fear of confined spaces may be associated with conflicts in the family.

In a word, the reason for the obsessive state of fear can be anything. It is difficult to determine this reason, but even without knowing it, it is still possible to fight panic attacks. You should not immediately try to get rid of obsessive fears once and for all - their cause is unknown, and such attempts will certainly create new problems. A better place to start is by working on the technique of postponing worrying and setting a time for worrying.

How to get rid of phobias with this technique? First of all, let's allow ourselves to have obsessive fears and begin to pay attention to them, controlling the moment the excitement begins. This will allow you to keep your own thoughts within certain limits and not allow them to revolve around the object of panic fear all the time. At the same time, it is necessary to allocate a certain time in order to think about fears and do it consciously. It would be better if, after this time of conscious unrest comes, to postpone it once, twice, and so on, as far as possible.

How to get rid of the feeling of fear? You need to practice this technique of postponing time daily. We allocate during the day two periods of time of ten minutes each, and during these periods we consciously devote ourselves to thoughts about our fear. We think only about negative moments, not allowing any positive thoughts. The problem can be spoken out loud, while avoiding phrases and references to the meaninglessness of one's own fears. After ten minutes have passed, let go of your fear as you exhale and return to your daily activities.

The main thing in this, at first glance, paradoxical technique is the injection of negative thoughts to the maximum level. In order to understand how to get rid of obsessive fears, we must experience very strong emotional discomfort. Therefore, during the period of time for unrest, we do not try to convince ourselves that these unrest are in vain. On the contrary, we must convince ourselves that we are not worrying in vain. And that the danger really exists. In the event that after a few minutes we suddenly stop worrying, we simply repeat those thoughts that caused anxiety before. This state must be maintained for all ten minutes, otherwise all our efforts in the fight against panic fears will come to naught.

We usually think that you can worry for a long time, but this is not so. Our psyche can withstand the storm only for a while, and then it turns on its defense mechanisms and comes to a state of relative stability. And in order to know how to get rid of fear, we must remember that if we allow the psyche to calm down during the time allotted for excitement, the fear will only hide, and then return again. But if we concentrate all our attention on it, artificially forcing ourselves to be afraid for ten minutes, the anxiety will gradually begin to decrease.

As incredible as this How to Get Rid of Feelings of Fear may seem, it works well in practice. This is explained by the fact that previously uncontrollable emotions of horror are processed by consciousness for ten minutes, and if thoughts that cause anxiety are passed through it twice a day, emotions eventually change. After a few days of applying the anxiety delay technique, it may happen that ten minutes of fear will not be filled with anything, and instead of anxiety, we will begin to feel bored. The stress system of our body will stop turning on in response to the appearance of stimuli every time. But, in order for these changes to occur, it is necessary to strictly observe the condition of injecting negativity during the period of work with panic fear.

To facilitate this work, you can invite a person who can listen to us for ten minutes. This person should have an idea of how to get rid of panic fear in order to support us in a certain way: ask us to tell more about the object of fear, ask what else frightens and worries, and so on. The main goal of such a person is to keep our attention within the framework of the topic and increase the emotions of anxiety, artificially pumping up panic attacks.

Ten days after the start of such activities, anxiety in relation to the object of fear should decrease significantly. Fears will seem experienced and outdated, and you won’t want to think about them anymore. The essence of this technique, giving the answer to the question. how to get rid of phobias, in that we, as it were, agree with our fear when to act, and it is gradually tamed, waiting for its hour allotted by us. If he appears at an inopportune time, there is no need to resist him, let him show himself. However, you should try to put off worrying for at least a few seconds. In this way, we will gradually begin to gain the upper hand over attacks of panic fear, and over time, the unconscious process will begin to move into the framework of conscious action.

There are several ways to get rid of obsessive fear.

How to get rid of fear. Auxiliary Techniques

Our goal is not to stop worrying altogether. In order to understand how to get rid of fear, you need to realize that this fear itself is not a problem. The problem is the response. Therefore, you need to get rid of fears by changing the way you perceive them. To facilitate this action, you should for a second imagine the event causing panic horror and try to restrain your emotions for at least a few seconds. To do this, mentally step aside from the fear-inspiring event, admit to ourselves that we are afraid and realize that this is normal. Analyze own state it is not necessary, it is enough just to reconcile consciousness with it. Then we begin to perform actions that help change the emotions experienced in relation to obsessive fears. How to get rid of internal fears through these actions, and what are these actions?

Action one. Write down your fears

In order to get rid of attacks of panic fear, you can take a notebook and a pencil with you and write down these fears on a piece of paper during the day. You need to do this word for word from the moment when anxiety suddenly appeared until the moment when it disappeared. All mental images, all impulses, should be written down, formulating them in several phrases. You need to write until the fear disappears. No need to try to retell what is happening in your head during this period. It is enough to lay out everything word for word, like a stenographer at a meeting. Every word that comes to mind should be reflected on paper.

How to get rid of obsessive fear with the help of records? As soon as anxiety appears, we immediately take a pencil and fix each of our thoughts in a notebook, regardless of whether it has already been written down or not. The essence of this method lies in the fact that fears, laid out on paper, seem to take shape, materialize and look primitive and meaningless.

It is quite possible that after a while it will become inconvenient to make notes and you will have to work not to overcome the obsessive fear, but to experience it again. It is quite difficult to write down the same phrase hundreds of times and see some meaning in it every time. But in the end, fears will turn from our overlords into a tedious duty, from which you want to get rid of as soon as possible. And the obsessive state of fear will disappear, replaced by occasional mild anxiety.

Action two. Sing your fears

The next method of answering the question of how to get rid of inner fears is to sing anxiety-producing thoughts. We sing them exactly as they are imprinted in our heads. For example, if we are afraid of spiders, then we sing: “What a terrible spider! Now he will bite me, and I will die!” As silly as it sounds, it works great. If we sing about our fears, we simply cannot physically remain in a stressful state.

It is better to do it in the following way. We choose a short phrase that reflects our fear, and sing it to some simple motive. The meaning of the pension is unimportant, the main thing is to keep the motive for a few minutes. As soon as the negative ones associated with obsessive fears begin to weaken, we switch our attention to something else.

Action three. Changing the picture in my head

The previous actions work if the fears have formed into words. How to get rid of fears if they are just a picture that appears in our head? It needs to be replaced with another image that reflects the fear-causing situation in the opposite way. For example, if we are afraid of death or illness, we imagine ourselves happy and healthy, we are afraid of closed spaces, we imagine ourselves in a clean free field, and so on. Or you can close your eyes and try to shape your fear into a cloud, for example, and send that cloud away. The further it floats away, the less negative emotions we should have. You can create different images, the main thing is that they contribute to the restoration of a comfortable state.

Before using any techniques to get rid of panic fears, we need to make sure that we really decided to get rid of these fears and stop the unexpected appearance of obsessive thoughts and images. In the intervals between applying the techniques, one should try to repeat positive statements to oneself, convincing oneself that thoughts about fears cannot help, therefore it is pointless to allow them to arise. Faith is needed to fight fear.

The techniques proposed above will benefit, of course, not immediately. It takes some time for their application to take effect. After the anxiety subsides, it is advisable to apply some simple method of respiratory relaxation to consolidate the result. As soon as anxiety drops to a minimum, it will be necessary to switch your attention to some other, requiring great activity, aspects of being, otherwise the fear may return again.

The main thing is to remember that it is impossible to suppress panic fear, so you can’t just fight it. Emotions of fear need to be directed in a different direction, and then it will stop disturbing. Progress can be quite slow, but if you persevere towards your goal, it will definitely happen. Therefore, we do not stop, do not give up, and do not give up, and we will certainly defeat this disease that corrodes the soul - panic fear.

Aristotle

The feeling of fear is familiar to all of us. It belongs to everyone normal person. And this, I must say, is a very useful feeling if a person knows how to control it. But when fear begins to control a person, then his life turns into a continuous torment, because this unpleasant emotion creates severe discomfort for him and limits his possibilities. Therefore, many people want to get rid of fear in order to live. full life and enjoy it, as well as in order to realize their potential, which often remains unrealized for many people due to fear. In this article, friends, I will tell you about how to get rid of fear, or rather, from those negative feelings that it causes in us. I will help you transform your fear from your enemy into a friend and ally.

But before I tell you about how you can deal with your fear so that you can take control of it and begin to benefit from it, I would like to explain to you what the meaning of fear is and how it works. to smoothly lead you to the right thoughts. After all, we understand that each feeling and emotion has its own purpose, which must be taken into account when working with them. Fear is a manifestation of the instinct of self-preservation, the task of which is to keep our lives safe and sound. Useful, you see, instinct, but, unfortunately, it does not always help us, because with its help we are too straightforward, and one might even say, we perceive the surrounding reality in a primitive way. Therefore, to this instinct, as, indeed, to any other, it is necessary to connect the mind in order to control it. Reason and instincts should work in tandem, then they will be of great benefit to a person. But the work of instinct without reason, alas, is not always useful and appropriate. Sometimes this work is only to our detriment. But, the essence remains the same - we need instincts for life, they generally move us, without them we could not live. Therefore, it will be better if they do not work quite correctly than not work at all. And fear, in any case, is useful, even if it is not quite appropriate than its complete absence. But we need to understand how it works, then we can tame it. For that, let's see what the meaning of fear is.

What do you think, friends, what does fear need from you? I'll tell you what he needs - he needs your attention. This is the first thing he needs. Then, your fear needs - the study and assessment by you of those threats that it, guided by the wisdom of evolution, informs you about. Attention, analysis, evaluation - this is what your fear requires of you. But not only. The most important thing that he needs from you in the end is your decision and actions to implement it, thanks to which you will be able to neutralize the threat to your security, if it is relevant. Your fear wants you to take action based on its threat signals, it needs your reaction, either primitive, in the form of running or wanting to fight, or more reasonable, taking into account all the subtleties of this or that situation in which you find yourself. But in any case, there must be a reaction. Otherwise, the signals in the form of emotions of fear will not stop. Agree, this is a very reasonable manifestation of nature - simple in its idea, but effective in its impact on a person. If not for fear, we would have died out long ago. And thanks to him, we are careful and avoid many dangers and threats to life. Fear makes us value our lives.

And now I will ask you a very interesting and very important question, dear readers, taking into account the above - are you doing all the actions that your fear requires of you? Probably, I will not be mistaken if I assume that you do not always do them, and not all of them. I'm right? That is why fear is a problem for you. It's natural for us, believe me. Many do not know how to listen to their fear and even more so to communicate with it, and I often do not do this either, because there is no time. But, you know what, we need to do this - we need to listen to our fear, we need to hear it, we need to understand it and we need to respond to it. We need to be able to negotiate with our fear, otherwise it will not leave us alone. He will do his job until we take care of him, until we listen to him and take the actions he needs. Fear is responsible for our lives, and this is a very responsible job, which is why it is so strong. People, of course, can deceive nature by ignoring their fear through various methods, for example, through suggestions or through other specially evoked emotions. But why should we do this, why deceive nature, why deceive fear? In doing so, we deceive ourselves. We must understand that a person is afraid of everything that in one way or another threatens his life, which does not allow him to satisfy his natural needs. People are afraid of death, disease, hunger, poverty, loneliness, rejection by other people, they are afraid of missing something, not being able to catch something, and similar things. People have many fears, and if you think about each of them, it turns out that most of these fears are quite justified. For example, is it possible to ignore the fear of everything that threatens our lives? I think it's impossible. We must value our life. And there are many things that threaten our life with you in this world, and it is not always easy for us to satisfy our needs. And we must do this, because nature requires it from us. Therefore, fears will accompany us constantly, throughout life, in one form or another. We should give them a simple, understandable and pleasant look for us - we need to learn from our fears of vigilance and caution. But we do not need panic and passivity, so we need to modify the fear that generates them.

How can you deal with fear? The dialogue with fear must be built as follows - he speaks, and you answer, or rather, act. But you must act wisely. Sometimes, however, there is no time to think - you must either run away or take other actions in response to fear. But often there is time to think and understand what is happening, so you need to think first, and only then act. What does fear tell you? What he has to say is that he sees some kind of threat, which, judging by the multimillion-dollar experience of evolution, as well as by your own life experience- threatens your life and your interests. How can he tell you this? Naturally, not in words. With all due respect to a reasonable person, people do not understand words well, and often they do not understand them at all, no matter how hard you try to explain something to them, such is a person. But in the language of life circumstances, through discomfort, through pain, suffering - it is very easy to communicate with a person. Thanks to this, a person, at least, begins to turn his attention to the one who comes into contact with him in this way. And when fear wants to get through to the mind of a rational person, it gives him discomfort in the form of mental and sometimes physical pain, he makes him suffer, makes him suffer, trying in this way to explain to the person the importance of his message. Fear points out to a person certain probabilities that can harm him and the importance of certain causal relationships that a person needs to take into account. Therefore, you need to find out how relevant the threat that fear signals is and, if it is relevant, find an adequate response to it. Fear always has a reason, the only question is how serious it is. And if it is serious, you need to draw the right conclusions. For example, at night on the street - you were attacked and robbed or beaten, what conclusion can be drawn from this? The conclusion is simple - walking the streets at night is unsafe, and generally undesirable, since a large number of crimes are committed at this time of day. How many people in such situations draw similar conclusions and learn the lesson presented to them by life? You yourself perfectly understand that not many, despite the power of the human intellect. There is nothing to say at all about someone else's experience, it still less people studies. What, then, should fear do to protect a person from such threats? To create discomfort for him, which will cause terrible inconvenience to a person when he again tries to step on the same rake. The language of fear is very simple - it prevents us from living calmly when it sees that we are in real or potential danger. And until we deal with this danger, fear will not leave us alone.

To better understand the meaning of the work of fear, put yourself in the place of the one who created the person, endowing him with different feelings, including the feeling of fear. Think about how you would solve the problem of teaching a person the ability to learn, at least from your own mistakes? How would you solve the problem of human security in order to protect him from various threats, both known to him and potential? Think about it, and you will understand that fear is not a problem, but a real boon for a person. The problem is more the fear of the fear than the event that causes it. After all, what is a person afraid of? What he does not understand, what really threatens his life and his interests, and what he invents and imagines for himself. Therefore, in order not to feel fear, you just need to understand the incomprehensible, protect yourself from a real threat, learn to defend your interests in order to satisfy your natural needs and deal with your thoughts so as not to be afraid of what you do not need to be afraid of. It's so simple. But this is just in words, but in reality, in order to cope with fear, you need to be able to do a lot of things correctly. Most importantly, you need to be able to find the cause of fear in order to respond to it correctly. And this is analysis, reflections, assumptions, comparisons, evaluation, search and even inventing what is not, in order to understand what can be. Is anyone ready to do this kind of work? Does everyone have time for it? In fact of the matter.

Thus, fear, as an innate quality, as a basic emotion, expects from us the correct, convincing response to its signals. And now let's ask you another question, imagining ourselves in the place of the creator of this useful emotion - what actions of a person can convince us that he hears and understands us, that he is ready to take into account our signals and take the actions we need to protect myself? Think, being in the place of fear - what would you expect from a person? First of all, of course, a person needs to understand the essence of the threat that we signal to him through fear and develop an action plan to neutralize it, and then begin to implement this plan. Only in this case will he convince us - his fear - that he hears and understands us. A person can also avoid the threat - moving away from it as much as possible, this will also require appropriate actions from him. Simply put, at the sight of a threat, a person needs to make a decision - to run or fight. A simple and clear rule. In some cases, you can still adjust to the threat so that it ceases to pose a danger to a person, you can join it to become part of it, you can even use it for your own purposes, using various methods. But for this you already need to be a more flexible, smarter, more literate person. Or, you can simply ignore the threat, using autosuggestion and thus muffle your fear. In general, it is possible different variants reactions to a threat and all kinds of problems because of which a person feels fear. But until a person finds the right solution that allows him to decide on the real or imaginary threat because of which he feels fear, we, being in the place of this fear, will not leave him alone. That is why so often fear is so strong and so long. People just don't work on it, so they have to test it.

And now let's put ourselves in the place of a person who wants to get rid of fear and ask ourselves the question - why do we, why, friends, do you need to get rid of it? What exactly is stopping you? And does it interfere? Maybe everything is quite the opposite, maybe fear is trying to help you, suggest you a safer solution to a particular problem, or, in any case, asks you to think about it? It all depends on what causes fear in you. You need to study the nature of your fear in order to understand whether it is good or bad for you. Understand that there is no problem with fear - there is a problem with a person's misunderstanding of himself, with his misunderstanding of life and the world in which he lives. This misunderstanding itself is already a cause for fear. Thunder rumbles - it's heaven falling to earth - scary. It happened solar eclipse- the gods are angry, too scary. Not knowing how to solve a problem, how to face a threat, how to get what you need, how not to lose what you have, all this also breeds fear. A person sometimes cannot even really explain what and why he is afraid, he just feels the fear that fetters him and does not allow him to live in peace - this, friends, is the fear of fear. Fear itself is just one of the warning lights that warns us of danger - this is information that needs to be accepted and understood, that needs to be studied in order to understand. We can ignore all sorts of potential dangers, of which there are a great many, so as not to go crazy with fear, being afraid of everything that theoretically could threaten us, but not responding to the threat that fear is trying to notify us about is fraught with extremely negative consequences. So the instinct of self-preservation should be taken very seriously, it is a very important instinct. After all, it is he who drives us. Only some people are guided by its higher manifestations, while others are guided by its lower ones, this is the whole difference. You do not need to be brave to deal with your fear, you need to be smart in order to understand its nature and negotiate with it, that is, to respond competently to it so that it does not cause you discomfort.

Work with fear always begins with the study of its causes with a view to their subsequent awareness. Often people experience unreasonable fear, seeing a threat to themselves in what it really is not. Man is a suggestible creature, so you can frighten him, you can instill fear in him, you can make him be afraid of something that does not exist, for example, some devils. And since it is possible to instill fear in a person, then it is possible to instill in him the thought of the absurdity of his fear, or of the usefulness of his fear, or of its meaninglessness. There are also threats that, although real, are so unlikely that they simply do not deserve too much attention from our side. For example, if I tell you that a meteorite can fall on Earth and destroy us all, should you be afraid of this? Of course, you can experience fear from such information, imagining the consequences of a meteorite fall, which you can talk about so beautifully that such a story will make a very strong impression on you and you will really get scared. But this fear is meaningless, because you are unlikely to be able to protect yourself from such a threat, so you don’t need to focus on it - you need to switch to something more important. Therefore, it is better to ignore this and other similar fears, based on unlikely threats, by deliberately depriving them of our attention, than to react to them. This can be done in several ways, one of which, in the most difficult cases, is to carefully switch a person's attention from one fear to another - more relevant and correctable.

When people who want to get rid of fear turn to me for help, I very carefully study and analyze the reasons that cause them fear, discuss them with them, and when it is relevant, I help people find ways to get rid of the problems that cause them fear. and threats. In some cases, I simply instill in them the meaninglessness of their fears, when this is true, and switch their attention to something more pleasant and interesting, and if this does not help, then I switch their attention to other types of threats that generate in them new fears, which in turn replace, do not complement, but rather replace old fears, and which, most importantly, are subject to healing. Thanks to this work, I often manage to save people from very strong fears with which they live for years, and sometimes all their lives. To you, friends, for self-healing, to get rid of your fears, you need to start listening to them, study them, analyze them, and then look for a suitable way to respond to the threats that cause them. You must prove to your fear that you have accepted necessary measures to protect yourself from the threats he tells you about. Or, if the threat is irrelevant, you need to calm your emotions through logical reasoning so that the information that comes to you from your fear in the form of strong negative emotions that cause you discomfort moves from the subconscious level to the conscious level. And when everything is clear to you - what kind of fear you are experiencing, why you are experiencing it, what you can do with it - you will first lose the fear of fear, and then the main fear. And to ignore your fear by awakening other emotions in yourself - replacing the emotions of fear, I do not recommend you, although I know that many people practice just this method of getting rid of fear. I stand for a dialogue with nature, with instincts, with feelings and emotions, and not for opposing them.

So that you can better understand the work of fear and how you should properly respond to it, let's give you another interesting analogy. Imagine yourself as a king in some fortress, and imagine that your scout comes to you and tells you that he has noticed an enemy army that a high degree probability wants to attack your fortress. What are you going to do? As a wise king, you first thank your scout for Good work, and then you will begin to take measures to protect your fortress from the enemy, in order, at a minimum, to play it safe, and as a maximum, prepare for a real battle. So, the scout is your fear, and the king is your mind. When you listen to those who warn you of a threat, even if it is not obvious, you act wisely, but when you ignore such warnings and even more so try to get rid of those who persistently warn you of danger so as not to feel discomfort and do nothing, but continue to live the same life, staying in your comfort zone, then you ... And you know what, friends - decide for yourself who such a person can be. In any case, if you are afraid, then there are two reasons for this - this is your lack of understanding of how to counter some kind of threat, or your lack of understanding of the reasons for your fear, when you yourself do not know what and why you are afraid.

I can put it even more simply by talking about the role fear plays in our lives. Man is a machine whose efficiency, as well as its service life, depends on how well all its systems work. Fear is the security system of this car, but the mind is, friends, the passenger of the car is you. If you want to control your car, be able to process information coming to you from its various systems [sense organs], otherwise, the car will be controlled by itself, through external stimuli. Or rather, it will be controlled by external circumstances and other people. Whether your fear is relevant or not relevant in a given situation is up to you to decide. But, it is up to you to decide this, on the basis of reasonable conclusions made with the help of your reflections and reasoning, and not rely only on natural instincts that cause you certain feelings. If your fear tells you that height is a danger to you, because you can fall and die, then you, in turn, in order to get rid of this fear, must provide certain evidence that this situation, dangerous from the point of view of your instincts, is under your control that despite the obvious danger, you are able to protect yourself, able to save yourself from falling. You must explain this to yourself, and then your fear will understand it. Otherwise, a completely reasonable question will arise for you - why, for what reason are you putting your life in danger? For sensations? For some dubious purpose? But do you really need these sensations, or, perhaps, it is better to experience other, less acute, but more reasonable sensations? Or, how much is your goal worth the sacrifices that you are willing to make to achieve it? You should be asking these questions in order to have a constructive dialogue with your fear.

To study, analyze, understand your fear is not so difficult, with a serious approach to this task. Anyone can handle it. But this takes time, and most of us just do not have enough of it. You can delegate this work to specialists to save your time and avoid unnecessary mistakes. But do not forget that you yourself are also able to cope with your fear, I tell you this for sure. Believe in yourself, in your abilities, in your strengths, and take the time to study your fears, as well as to find solutions to counter the threats that your fears signal to you, and then you will get rid of any, even very strong fear, as from a negative emotion that gives you great discomfort, and you will gain a reliable ally and wise adviser in his person.

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 are broken significant people, 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 in the event that social therapy (self-help) and psychotherapy have not brought 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 developed her 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 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 obsessive 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 exercise, 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 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 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 number of information about death in the media, films, computer games suggests that death something ordinary.
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. Long stay in a 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. Some 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 more people happy 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 form of acute, sudden attacks of anxiety, which are accompanied by autonomic symptoms (palpitations, heaviness in the chest, feeling short of breath). 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 this fear can be a reaction to significant event(threat to life, illness of a child, 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 excruciating symptoms of panic fear are associated with the release of adrenaline and overexcitation. 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 a panic attack begins to be more attentive to his health, takes 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, his 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 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. Best Option will turn to 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 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 shortage of some chemical elements disrupts the brain, resulting 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 must be presented 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 quiet 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.

I am glad to welcome you, dear readers! The function of fear is to keep us alive, a kind of internal safety regulator. Therefore, we do not jump from rooftops without a parachute, we follow the rules traffic and avoid packs of aggressive dogs. But it happens that this regulator goes far beyond the limits, protecting us from everything, up to life itself, depriving us of the opportunity to enjoy it. Therefore, there is a need to resort to various methods that provide relief from fear. And that's what I'm going to share with you today.

Where does fear come from?

Fear, at its core, is an instinct, the helper of all living beings. Due to the fact that a person in the development of higher nervous activity went further than other animals, his interaction with the world became more complicated. Threats to health may not exist, but he, having experienced it once, will fantasize all kinds of dangers, even if they do not coincide with reality.

Since most of our problems in adult life stretches from childhood, then if you do not work on yourself, they can turn into phobias. They just control life, depriving all the charms and freedom. A person may understand the absurdity of their phobia, but still try to avoid it.

For example, a child was bitten by a dog, or simply barked, which pretty much frightened him. Since in our society it is not particularly customary to cry, especially for boys, parents could quickly begin to calm him down, not giving him a chance to relieve stress. Then this experience of horror is “pushed” deep into itself, and makes itself felt at every appearance of the tailed one, even if it is not aggressively disposed.

In extreme, severe cases, the phobia of dogs can become so strong that he may well stop leaving the house, even as an adult male. It all depends on the degree of trauma, the state of the psyche and whether it was possible to get support and relieve stress.

Top 15 Methods for Getting Rid of

1. Map of fears

12. Society

Find communities of people on the Internet with the same experiences as you, understanding that you are not the only one makes it a little easier. You will be able to support each other, share advice and life stories. It's easier to do it together.

13. Surveillance

The next time you experience a panic attack, focus and try to observe yourself and your feelings as if from the outside, isolate yourself from what is happening. This technique will help you pull yourself together and calm down.

14. "Brainstorm"

Write down absolutely all the thoughts that arise when you remember the subject of your phobia. So the subconscious will connect, you will “discharge” a little, and, perhaps, you will realize some nuances that will help you cope with your “tormentor” in the future. You can read more about this technique.

15. Autotraining

Check out the article on this one. Because auto-training just helps in such cases, besides, with its help you will increase self-esteem and become more confident in yourself.

Most importantly, do not ignore your condition, expecting it to go away on its own. Correction is necessary and will bring you relief, only for this you need to make an effort. So patience to you, strength and calmness.

That's all for today, see you soon.