How to get rid of fear and anxiety - advice from psychologists and useful techniques. How to deal with anxiety: basic ways How to deal with anxiety exercises psychology

Surely, every person in this world is familiar with the feeling of anxiety.

When an important presentation is at stake and it is vital to show yourself and your work from the best side ...
When there is a serious conversation “to cleanliness” ...
When you're late for an important meeting...
When the situation is this moment seems so confusing that you absolutely do not know what to expect in the future ...

... in such and many other circumstances, as a rule, there is a feeling of tension, impending danger and uncertainty, nervousness and concern.

At such moments, it can be felt and experienced as fear (both on an emotional and bodily level), but in this case, anxiety and fear are pointless and generalized. After all, the threat is implicit. And nothing directly threatens our security at the moment! But we are not calm. All these experiences are called anxiety.

Anxiety: what is it?

Exists situational anxiety, as a person's reaction to a certain life situation, which causes a feeling of uncertainty, anxiety about its outcome, etc., and personal anxiety, as certain personality traits called "anxiety" (the tendency to focus one's attention on possible troubles, difficulties, the inability to stay in the "here and now" situation, the mental living of situations in the future).

Both types of anxiety can have different levels of severity (from low to high) and bring different degrees of discomfort to a person.

How to get rid of feelings of anxiety?

Therefore, the purpose of this article is to review the existing ways to cope with feelings of anxiety.

It is very important to be able to return yourself to the present, reducing the level of tension and not always justified anxiety.

As a rule, when asked how you cope with anxiety, people respond: “I drink a sedative”, “I start to do something fussy to distract myself, to occupy myself with something”, “I switch my attention to something else”, “I drink some alcohol. It's relaxing".

Perhaps these methods reduce anxiety, but, as a rule, their effect is short-lived and, in addition, they also have side effects and can only exacerbate the problem in the future.

More constructive and effective ways to deal with anxiety are relaxation techniques.

They help to relax, return the feeling of the body, which means bringing the “here and now” closer, letting go of the situation and feeling calm.

And now more about each of them.

Breathing techniques

Usually, when we feel anxiety, our breathing, as with a feeling of fear, becomes uneven, then quickening, then interrupted.

Breathing techniques help to normalize it, making it even and calm.

They are also good because their implementation does not require any specific place and time. They can be used both in private and in public places.

The first exercise in this category is belly breathing.

To do this, you need to put one hand on your stomach and start breathing. When inhaling, the stomach should inflate, when exhaling, it should deflate.

Focus your attention on the hand that rises and falls with the breath. To regain a calm state, 40-50 such movements are enough.

The next exercise has a similar mechanism, but it is proposed to raise with the help of breathing not a hand, but a tennis ball, however, not in reality, but mentally.

With each inhalation, it is worth imagining how the ball rises, and when you exhale, it falls! Up down. The ball moves slowly and smoothly, then gaining height, then losing it.

Concentrating on what is happening inside and distracting from the outside world will also help conscious breathing.

Its essence is very simple, you need to close your eyes and mentally imagine how the air that you inhale is alternately inhaled by one or the other nostril, and the opposite is exhaled in turn.

At the end, imagine how both nostrils are involved in both inhalation and exhalation! And after a couple of minutes you will notice how you begin to calm down and feel relaxed.

Imaging technique

It is a way to relax by conjuring up a certain image.

Try to find in your memory such an image that brings you a feeling of bliss, joy, peace.

Perhaps these will be sea waves, which, either increasing or decreasing their amplitude, hit the shore or rocks. They accelerate, break out, and then again quietly go deep into the sea, becoming part of it.

Or maybe you imagine a field, endless. with high green, juicy grass. Soft and very pleasant. And behind it the sun begins to hide. Huge, bright red, but no longer scorching, but calm, giving its beauty goodbye.

It can be your individual image (flower, cloud, fluff, bird). Anything, but, most importantly, close to you.

Having called this image in your imagination, consider it. Try to pay attention to all the details, listening to your feelings.

Call this image as often as possible and at some point the body itself will relax as soon as you return to this image.

Nobody canceled muscle memory!

Relaxation through tension.

This technique is based on a simple physiological pattern: after muscle tension, their relaxation always follows.

To do this, you need to strain different parts of your body, and then release the tension.

Start with the following: tightly clench your hand into a fist and hold this tension for a while. Then let go.

Repeat the same with the elbow. Concentrate all your attention on this movement. Extend your arm very sharply. It should look like a thread that has hung. Pay attention to the sensations in your body.

Similar relaxation can be done with other parts of the body: for example, legs, shoulders.

To relax your legs, you need to take a sitting position and raise your legs, pointing your feet towards you. When you're tense, let go.

To relax your shoulders, pull them as high as possible towards your ears. Hold in this position for a couple of minutes - release.

The described techniques will help to “break the contact” of the body and consciousness and release the existing muscle clamps, normalize your internal state.

It is also important to remember that these are not the only relaxation techniques of their kind. You can and should look for those that will be most comfortable and effective for you.

And when you learn how to use them without much effort, and do it regularly, you will notice how much less time and effort you will spend on anxiety and worry, and how much more energy will appear in you.

When you are relaxed, you are in the present! In the moment "here and now"! And then, you can enjoy it, and not overshadow this moment with thoughts and feelings, intimidating yourself, scolding and horrifying from the expectation of something terrible and irreparable!

Choose real!

People tend to worry, but if your worry becomes excessive, obsessive, incessant, and tiresome, you may be suffering from Generalized Anxiety Disorder (GAD). The symptoms include emotional, behavioral, and physical aspects that are volatile and aggravated at times of stress. Use practical advice, study the essence of the problem and seek the help of a specialist in order to better control yourself and find peace of mind. Attention: The information in this article is for informational purposes only. Before using any medicines consult your doctor.

Steps

How to respond to symptoms

Recognize the symptoms of generalized anxiety disorder. Individuals with GAD always live with a sense of stress. The disorder turns any minor anxieties into unbearable difficulties and interferes with Everyday life. GAD can develop slowly over time, and sometimes the disorder is genetic and can affect multiple family members. Symptoms can come and go, so it's important to learn healthy ways to manage. Possible symptoms:

anxiety gets out of control, and the person thinks only about what causes anxiety;
the person cannot relax or be alone;
sleep disorders due to anxiety;
a person experiences a constant feeling of fear;
anxiety negatively affects work and social life;
a person needs to have a plan and know what will happen in the future in order to relax;
a person constantly experiences irritation and nervous excitement.

Go to quiet, relaxing places. Individuals with GAD show increased activity in the part of the brain that is responsible for feelings of fear. Peaceful places usually help to relax. For example, walking in nature can bring many health benefits and reduce anxiety and stress levels.
- Sometimes a change of scenery can help relieve the symptoms of GAD. For example, if you spent the whole day at home worrying about unpaid bills, then an evening walk around your block will help mentally switch to something else.
- Choose a room in the apartment where you can sit and relax. Place things in the room that give a sense of calm (candles with a soothing scent, soothing photographs, paintings, posters).
Listen to music or sing. This good way temporarily forget about the excitement. If you listen to music or focus on singing, then the excitement and anxiety will fade into the background - it is very difficult to sing and worry at the same time. When a person listens to music, the brain sends signals to the ears and is distracted from disturbing thoughts. Singing reduces stress levels and allows difficult and problematic emotions to be released along with the voice coming out through the larynx.
- In any exciting situation, try humming a melody to yourself. This tactic will help you in a variety of circumstances, although it won't work in a situation where complete silence is required.
Breathe in fresh air. The sense of smell helps create memories. Use your sense of smell to remember new calm and pleasant moments. Deep cleansing breaths can reduce tension, lower blood pressure and have a beneficial effect on overall health.
- In moments of anxiety, try to focus on the breath for a few seconds. Hold your breath and exhale slowly. Tell yourself that you are filling your body with peaceful, healthy air, and then exhaling all the anxiety and stress.
Enjoy delicious food. A delicious, leisurely meal can become a kind of peaceful ritual. Take your time and enjoy all the dishes: cold appetizers, main course, and then dessert. Savor every bite of food and feel grateful for everything you have. Eating slowly will help reduce stress.

Touch something nice. The sense of touch helps to cope with anxiety. Smooth, soft, cool, warm - any texture and temperature can be suitable to give you a sense of calm.

Move. Expend energy to relieve anxiety. If you sit in one place, then emotions can intensify. It's important to let your feelings out, and exercise is incredibly healthy.

Learn relaxation techniques. Some people find it very difficult to relax. If you have the same problem, it is important to understand that relaxing is quite possible, but it needs to be learned. Like any skill, you need to gather information, follow instructions, and monitor results.

Use visualization techniques. Close your eyes and imagine how you successfully perform complex actions and at the same time remain calm. These can be various social situations that cause anxiety, active activities such as surfing, horse racing, entering a music competition, or asking for an autograph from a celebrity.

Many people worry about the smallest things, even if nothing major has happened. Such feelings do not carry anything but anxiety, they destroy nervous system. People who worry a lot cannot live a fulfilling life. They are constantly tense and feel uncomfortable. Turning to psychology, you can understand the essence of these phenomena and get rid of them.

What is the difference between fear and anxiety

Fear and anxiety, both of these phenomena may seem the same at first glance. But in reality, they don't go hand in hand. If unreasonable anxiety destroys the nervous system, then fear, on the contrary, mobilizes the forces of the body.

Imagine that a dog attacked you on the street, the feeling of fear will make you act, take any action to protect yourself. But if you just worry that the dog might attack you, then this will make you feel bad. Excessive feeling of fear also does not lead to anything good.

Feelings of anxiety can vary in degree from mild to severe. This feeling of anxiety and fear for no reason may depend on the state of the body, on upbringing or hereditary factors. That is why there are people who suffer from phobias, migraines, suspiciousness, etc.

The main causes of anxiety

In this condition, a person has internal conflict, which gradually grows and makes him feel bad. Certain factors contribute to this. Consider the causes of fear and anxiety:

psychological trauma in the past,
annoying actions,
suspiciousness of character, when a person is not sure of anything,
psychological trauma in childhood, when parents put too much pressure on the child, made excessive demands on him,
sedentary lifestyle, unhealthy diet,
the beginning of life in a new place, previously unfamiliar to a person,
negative events in the past
character traits when a pessimistic attitude towards life becomes a lifestyle,
disorders in the body that destroy the endocrine system and cause hormonal failure.

The destructive effect of anxiety and fear

A person only makes things worse for himself when he constantly lives in a state of anxiety and fear. Not only his psychology suffers, but also his health. When a person experiences a constant feeling of anxiety, his heart begins to beat faster, he does not have enough air, and his blood pressure jumps up.

From too strong emotions, a person gets very tired, his body wears out faster. There is trembling in the limbs, he cannot sleep for a long time, there is pain in the stomach for no apparent reason. Many systems of the body suffer in this condition, women experience hormonal disruptions, men have disrupted the genitourinary system. Therefore, it is necessary to know how to get rid of fear and anxiety.

Problem identification

There is no such person who would not be afraid of anything. It is important to realize how much this interferes with life. Each person has their own fears: someone is afraid to speak in public, others have problems communicating with the opposite sex, the following are simply embarrassed by their character, they do not want to show themselves too smart, stupid, etc. By acknowledging your problem, you can begin to fight it and overcome your fear.

Fighting fear and anxiety

There are many ways to get rid of anxiety and fear.

When you feel anxious, there is always tension. And if this tension is removed, then negative feelings will dissipate. To stop constantly worrying, you need to learn to relax. Physical activity helps in this matter, so try to exercise, or better, do physical activities in a team. Walking on fresh air, jogging, breathing exercises It will also help you deal with anxiety.
Share your feelings with loved ones you trust. They will help you dispel the feeling of fear. To other people, other people's fears seem insignificant, and they will be able to convince you of this. Communication with loved ones who love you will remove the burden of problems that have squeezed you. If you do not have such people, then entrust your feelings to the diary.
Don't leave problems unresolved. Many people worry about something but do nothing to change it. Do not leave your problems as they are, start doing at least something to deal with them.
Humor helps us get rid of many problems, defuse tense situations and make us relax. Therefore, communicate with those people who make you laugh a lot. You can also just watch a comedy program, read about something funny. Anything that makes you happy can be used.
Do something that makes you happy. Take your mind off your negative thoughts and call your friends, invite them for a walk or just sit with you in a cafe. Sometimes it is enough just to play computer games, read a fascinating book, you can always find something that gives you pleasure.
Imagine more often a positive outcome of events, and not vice versa. We often worry that some business may end badly, and we imagine it in bright colors. Try to do the opposite and imagine that everything ended well. This will help you reduce your anxiety disorder.
Remove everything from your life that creates an anxiety disorder. Usually, watching the news or crime shows, which often talk about something negative, creates an even greater feeling of anxiety. So try not to watch them.

Psychological tricks to help get rid of feelings of fear

Set aside 20 minutes a day for yourself when you can completely surrender to anxiety and think about what worries you the most. You can give yourself free rein and even cry. But when the allotted time comes to an end, forbid yourself to even think about it and get down to your daily activities.

Find a quiet place in your apartment where nothing will bother you. Sit comfortably, relax, breathe deeply. Imagine that in front of you is a burning piece of wood, from which smoke rises into the air. Imagine that this smoke is your anxiety. Watch how it rises into the sky and dissolves into it completely until the piece of wood burns out. Just observe it without trying to influence the movement of the smoke in any way.

Take up needlework. Monotonous work helps to distract from unnecessary thoughts and make life more serene.

Even if you can’t get rid of disturbing thoughts at first, over time you will learn how to do it. Most importantly, follow the advice, and you will gradually become less worried.

Getting rid of fear - advice from psychologists

Psychologists suggest using several tricks to get rid of fear.

Art therapy helps to cope with feelings of fear. Try to draw your fear, express it on paper. Then burn the leaflet with the pattern.
When you experience panic attacks, switch to something else so your feeling doesn't deepen and make you feel bad. Do something else that will absorb all your thoughts and your negative feelings will go away.
Realize the nature of your fear, put it on the shelves. Try to write down everything you feel and worry about, and then light the paper.
Breathing exercise "Inhaling strength and exhaling weakness" will help you get rid of fear. Imagine that as you inhale, courage enters your body, and as you exhale, your body gets rid of fear. You should sit up straight and be relaxed.
Walk towards your fear. If you overcome it by all means, it will help you to worry less. For example, you are afraid to communicate with someone, go and communicate with him. Or, for example, you are terribly afraid of dogs, watch them, try to pet a harmless dog. This is the most effective way to get rid of fear.
When panic and anxiety have completely taken over you, breathe deeply 10 times. During this time, your mind will have time to adapt to the surrounding reality and calm down.
Sometimes it's good to talk to yourself. In this way, your experiences will become more understandable to you. You are aware of the depth of the situation in which you find yourself. Understanding your condition will help you calm down, your heart will no longer beat so often.
Feeling angry will help you switch off your fear, so find someone who makes you feel that way.
Find something really funny, it will neutralize panic attacks instantly. You will feel much better after this.

Stop being afraid of your fears

In fact, the feeling of fear helps us overcome life's obstacles and improve our lives. Many people have done great things out of fear. Great musicians were afraid that they would remain unrecognized and composed great music, athletes were afraid of defeat and reached incredible heights, scientists and doctors made discoveries, being afraid of something.

This feeling actually mobilizes the forces of our body, makes us act actively and do great things.

You can never overcome your fear by simply letting it go indiscriminately or not paying attention to it. But you can become happier. Try to live with joy, enjoying the current moment. Do not worry too much about past mistakes and constantly dream about the future. This will help you live comfortably and enjoy what you have.

Do what you love and you will feel that you matter to other people. This will help you deal with all the fears and anxieties in your life more easily.

According to the data National Institute mental health USA, there are several varieties of anxiety disorders. One of the most common is general anxiety disorder. It is characterized by constant excessive anxiety, tension and fear, which do not depend on external factors and may be accompanied by physical manifestations such as "nervous stomach", shortness of breath and heart palpitations.

Anjan Chatterjee/Flickr.com

An anxiety disorder is different from stress. - This is a typical reaction of the body to external pressure or threat. This is fine. Anxiety, on the other hand, is an abnormal reaction when ordinary things like social interactions, paying bills, or going to work cause fear.

During an anxiety attack, the areas of the brain responsible for the fight-or-flight response are activated, and you cannot stop it at will. This state prevents you from making decisions even on the simplest issues and creates many problems.

But how to determine if there is an anxiety disorder, or if a person is susceptible to other mental illness, For example ?

Anxiety doesn't come alone and it's hard to detect

Anxiety is often mistaken for something else. For example, a person comes to where he does not know anyone, he has little experience in communicating with, and even more so in a noisy company. He begins to be embarrassed, and anxiety seizes him so much that he can no longer utter a word, not to mention getting to know someone and starting a conversation himself.

After leaving the party, which turned into a real torture for him, he may think that he was acting withdrawn due to depression. But if all these people were not indifferent to him and he would gladly talk with them, laugh and dance, but he simply could not because of it, then he does not have any depression.

After all, he had a desire to have fun and communicate, but social anxiety did not allow it. It was because of her that he sat out the entire party in the corner of the room, hiding behind a glass.

Of course, one can be a consequence of the other. For example, if a person plunges into depression and because of this breaks all social ties. When depressive states leave him, he will, as it were, “forget how” to communicate with people. A long absence of social interactions can cause anxiety when they are resumed.

Yes, you do not want the attacks to recur, but you should not hate yourself for it. It remains to be hoped that people from your environment will be sympathetic to the disorder and provide you with free space to recover.

The problem is (not always) other people.

Sometimes we think that other people can solve the problem of anxiety. For example, that accompanied by a good friend, you can safely go to a noisy festival: friendly support will help you avoid an anxiety attack.

Unfortunately, this is not always the case. Moreover, your friend may not support you when the anxiety attack starts, but leave you to your own devices or send you to a quiet and peaceful place and continue to communicate and have fun with everyone.

In such a situation, you may feel that you have been betrayed and abandoned, you have not been helped. In fact, your friend is not to blame for your panic attacks (especially if he does not know about them), and if you accuse him of betrayal, it will simply ruin yours.

Blaming someone is always easier than taking responsibility for your actions. And when you have an anxiety attack, it is very difficult, so you just throw off the responsibility for your feelings on other people.

Yes, sometimes people can push you. For example, you or a friend, from communication with which frustration is more than pleasure. It is possible and necessary to get rid of such sources of constant stress, but it is better to do it at the moment when anxiety leaves you.

Think as often as you can to help yourself. The more you invest in your well-being and feeling calm, the easier it will be for you to deal with an anxiety attack the next time it happens.

How do you deal with anxiety and worry?

We all feel anxiety from time to time, but there are people in whose lives anxiety has become a constant guest. Anxiety occurs in a healthy, normally functioning brain that works too hard to protect itself from fear. The anxious brain is extremely sensitive to danger, often turning on the panic button just in case. This is very handy when there really is something to worry about, but if it happens too often, then it becomes a problem.

Anxiety is a reaction of our body, we cannot control it. It is so widespread that if you yourself are not affected by it, then someone in your inner circle probably suffering from an anxiety disorder.

Below are several scientific discoveries that shed light on the meaning of anxiety and suggest new ways to deal with it. If you trust science, read carefully.

Latest insights into working ways to manage anxiety

Five massage sessions can significantly reduce anxiety.

Very often it is unpleasant to do necessary and useful things, but this is not the case. As they say, "sign me up for this procedure for the rest of my life." Massage really works, even if it seems, at first glance, too much in a simple way recovery.

Studies have shown that five sessions of Swedish massage can significantly reduce anxiety symptoms and levels of cortisol (stress hormone) in the blood. Swedish massage is a classic massage technique that involves intense kneading of muscle tissue. People suffering from generalized anxiety disorder (experiencing almost constant anxiety) received two 45-minute massage sessions per week for 6 weeks. Already at the fifth session (in the third week), the manifestation of anxiety symptoms significantly decreased. This was accompanied by a decrease in the manifestation of symptoms of depression.

Another study showed that massage lowered cortisol levels by an average of 31%, and also raised serotonin levels by 28% and dopamine levels by 31%. Anxiety and decreased levels of serotonin and dopamine correlate with each other. The exact reasons for this are unclear, but the importance of touch in maintaining a person's good physical and mental health has been proven. Frequent touching (pleasant, of course, and not one that makes you want to run away) improves the immune system, lowers heart rate and blood pressure, strengthens bonds between people and improves their well-being. But if massage is not your option, consider the next item.

Sleeping under a thick blanket also helps with anxiety.

A study has shown that sleeping under a heavy and thick blanket brings relief from anxiety. The feeling that you are wrapped in something, like a cocoon, calms the nervous system.

It's no secret that one way to soothe a baby is to swaddle it. This works not only with children, but also with adults. When you wrap yourself in a thick blanket, your body's touch receptors are stimulated. This makes you feel more relaxed, grounded and safe.

A healthy gut microflora reduces the risk of anxiety symptoms.

It is officially recognized in the scientific community that gut health has great importance for the psychological state. The healthier the gut, the healthier the mind. We know that trillions of microbes live in the gastrointestinal tract. They send signals to the brain that can change our mood or behavior. Beneficial live gut bacteria are superstars in the world of mental health.

That is why it is very useful to eat foods that contain probiotics. By changing the composition of the intestinal microflora in the direction of increasing the number of beneficial bacteria, probiotics reduce anxiety levels. They are found in:

yoghurts (not all, read the labels carefully) and kefir
sauerkraut (or kimchi - in Korean cuisine)
soybean products.

Be careful! The introduction of probiotics into the diet should be gradual. In the process of destruction of pathogenic microbes by probiotics, toxins are released. These toxins are already contributing to the development of symptoms of depression, anxiety, and physical illness. When the number of beneficial bacteria in the intestines increases greatly, the amount of toxins also increases greatly, and the symptoms that you already suffer from become aggravated. So softer and more gentle.

And again about food! Omega-3 intake reduces irritability and anxiety.

According to a study published in the journal Brain, Behavior and Immunity, omega-3 fatty acids reduce anxiety levels by 20% compared to a placebo. The amount of Omega-3 in this case was equal to 4-5 times the volume fish oil in 1 serving of salmon.

The authors of the study believe that modern people Make sure you include Omega-3s in your diet. There are three types of Omega-3s. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in fish, especially tuna and salmon. The Harvard Institute of Public Health recommends eating fish or seafood at least twice a week. The third type of Omega-3 is ALA (alpha-linolenic acid), which is found in walnut, flaxseed and oil from it, leafy vegetables and grass-fed animal meat.

There is a special song for reducing anxiety, which scientists call« the most relaxing song in the world» .

The collaboration of music therapists and the Manchester group Marconi Union resulted in the creation of a musical track called "Weightlessness", whose goal is maximum relaxation. The creators claim that they relied on proven scientific data.

The British Academy of Music Therapy concluded that listening to the song can actually lower blood pressure, slow down the heartbeat, and significantly lower cortisol levels in the blood. The study also showed that listening to a song reduced a patient's overall level of anxiety by 35% of what they were used to. The relaxation effect was noticeable even when the test participants were given a task that provoked stress in them. Weightlessness is eight minutes long and can be heard here.

We warn you! The song has such a relaxing effect that it's best to refrain from listening to it while you're driving.

Anxious adults (and children too, by the way) benefit greatly from the practice of mindfulness, due to the way it changes brain activity.

Mindfulness practice ( in the Orthodox tradition, this is sobriety, wakefulness and prayer- approx. ed.) changes the functioning of the brain, in particular its anterior part, which is responsible for cognitive and emotional processes, in such a way that the level of anxiety is also reduced.

Mindfulness is widely used in cognitive behavioral therapy, one of the most popular treatments for anxiety. Both children and adults can use this method.

Exercise at least a little. This has a magical effect.

Some neurons are born like puppies: they fire easily and are always ready to play. IN right time and in the right amount, these neurons are priceless. It is thanks to them that we can think quickly, act quickly and remember.

When something good is too much, it ceases to be good. When too many of these neurons fire unnecessarily, anxiety can set in. For their inhibition, the brain has a special tool - GABA (gamma-aminobutyric acid), whose task is to calm the brain. If there is not enough of this acid in the brain, then the body has nothing to calm the raging neurons.

Physical exercise works in such a way that the content of GABA in the brain increases. Most other ways to reduce anxiety (e.g. alcohol, meditation) also increase GABA, which is why they are effective ( but for obvious reasons we do not recommend them- approx. ed.).

Apply that look exercise which makes your heart beat faster. For each person it will be something different. This does not mean that you need to drive yourself on the treadmill to such an extent that it is difficult to breathe. If you're more of a gentler type of exercise, try a brisk 20-minute walk or 8-10 minutes of going up and down stairs twice a day. This will work too. Try something that you can do at least 5 times a week. We will write separate article with ideas for those who think the best view sport in the world lying on the couch.

If severe exercises and you are still in a bad relationship ...

... try not aerobic exercise, but all kinds of stretching (stretching, Pilates, etc.). Scientists have found that these types of exercises also reduce anxiety. So relax and have fun.

So, if exercise reduces anxiety, how does lack of exercise affect it?

When the anxiety is already there, the absence physical activity does not affect in the best way. Scientists at Deakin University in Australia have found that passive sitting still or low-energy exercise worsens anxious people through the same brain chemistry we discussed above. So don't hesitate, go ahead!

Putting Your Feelings into Words is Great for Reducing Anxiety!

Using words to describe strong feelings can help alleviate symptoms of anxiety. In one study, 88 people with arachnophobia were asked to get close to a large live tarantula and touch it if they could. Those who spoke openly about their feelings as they approached the spider showed less anxiety symptoms than those who used neutral words to describe their condition or were completely silent. The more vividly the feelings were described (instead of "I'm nervous" the person said "I'm scared to death"), the more pronounced was the effect.

Previous research has shown that verbalizing feelings reduces activity in the amygdala (the part of the brain that is responsible for the fight-or-flight behavioral response) and, accordingly, reduces the physiological manifestation of anxiety.

“This is ancient wisdom. Putting feelings into words has a healing effect. If my friend is sad and I can talk to him about it, he will most likely feel relieved.”

Matthew Lieberman, psychology professor and neuroscientist

Naming emotions calms the nervous system and allows the right and left hemispheres of the brain to work together in harmony. It is known that the right hemisphere is more responsible for emotions and feelings, while the left hemisphere operates more with words and logic. During times of anxiety, the right hemisphere is more active, feelings can overwhelm and seem meaningless. The left hemisphere formulates "here's what's going on" and the right then "what does this mean to me". When the left hemisphere is activated more actively through verbalization, this helps to give harmony and meaning to feelings. As Mark Bracket of the Yale Center for Emotional Intelligence says, "If you can name something, you can curb it."

Don't stop: take a position of power!

Using the power pose for two minutes changes the brain in such a way that anxiety is reduced and self-confidence and courage arise. Amy Cuddy of Harvard conducted research that showed that a two-minute stay in a position of power by 20% increases the level of testosterone in the blood (the hormone of dominance) and 25% reduces the level of the hormone cortisol. High testosterone leads to more confidence, while low cortisol increases the ability to resist stress. This powerful duo, working together, can significantly reduce anxiety.

The best thing about this is that this pose can be practiced on your own. It triggers changes precisely at the physiological level, and does not change the way you look to other people. In general, any pose that increases the amount of space your body takes up is a power pose. Remember Superman: legs wide apart, hands in front of you, chin up, chest forward. A power pose is any posture that makes your physical presence greater.

And finally, an unexpected way to cope with anxiety before a difficult task.

Research conducted in Harvard University, showed that renaming "anxiety" to "excitement" improved the performance of any activity that was usually accompanied by anxiety.

Anxiety and anxiety are similar in many ways. Both the first and the second are characterized by a high level of arousal and a number of physiological signs: increased sweating, butterflies in the stomach, heart palpitations. Naming feelings as anxiety triggers a series of negative thoughts that things could go wrong. The new wording "excited" helps to think in a constructive way.

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