Anxiety is a person’s tendency to experience a state of anxiety. Most often, a person’s anxiety is associated with anticipation. social consequences his success or failure. Anxiety and anxiety are closely related to stress. On the one hand, anxious emotions are symptoms of stress. On the other hand, the initial level of anxiety determines individual sensitivity to stress.
Anxiety- groundless, vague anxiety, a premonition of danger, an impending catastrophe with a feeling of internal tension, fearful expectation; may be perceived as pointless anxiety.
Increased anxiety
Increased anxiety as a personal characteristic often develops in people whose parents often forbade something and frightened them with the consequences; such a person could be in a state of internal conflict for long periods of time. For example, a child is excitedly anticipating an adventure, and the parent tells him: “this is impossible,” “this must be done this way,” “this is dangerous.” And then the joy from the upcoming camping trip is drowned out by the prohibitions and restrictions ringing in our heads, and at the end we end up with an anxious state.
A person transfers such a scheme into adulthood, and here it is - increased anxiety. The habit of worrying about everything can be inherited; a person repeats the behavioral patterns of a restless mother or grandmother who worries about everything and “inherits” a corresponding picture of the world. In it, he appears as a loser, on whose head all possible bricks must certainly fall, and it cannot be otherwise. Such thoughts are always associated with strong self-doubt, which began to form in the parental family.
Such a child was most likely fenced off from activities, a lot was done for him and he was not allowed to gain any experience, especially negative ones. As a result, infantilism is formed, and the fear of making a mistake is constantly present.
In adulthood, people are rarely aware of this model, but it continues to work and influence their lives - fear of error, lack of faith in their strengths and abilities, and distrust of the world give rise to a constant feeling of anxiety. Such a person will strive to control everything in his life and the lives of his loved ones, because he was raised in an atmosphere of distrust of the world.
Such attitudes as: “the world is unsafe”, “you always have to wait for a trick from anywhere and from anyone” - were decisive in his parental family. This may be due to family history, when parents received similar messages from their parents who experienced, for example, war, betrayal, and many hardships. And it seems that now everything is fine, and the memory of difficult events remains for several generations.
In relation to others, an anxious person does not believe in their ability to do something well on their own precisely because he himself has been beaten on the wrist all his life and convinced that he himself cannot do anything. The learned helplessness formed in childhood is projected onto others. “No matter how hard you try, it’s still to no avail.” And then - “and a brick, of course, will fall on me, and my loved one will not escape this.”
A person brought up in such a picture of the world is constantly within the bounds of duty - he was once taught what he should be and what to do, what other people should be, otherwise his life will not be safe if everything goes wrong. as it should." A person drives himself into a trap: after all, in real life, everything cannot (and should not!) correspond to the ideas once acquired, it is impossible to keep everything under control, and a person, feeling that he “cannot cope,” produces more and more anxious thoughts.
Also, the formation of a personality prone to anxiety is directly influenced by stress, psychological trauma, and a situation of insecurity in which a person has been for a long time, for example, physical punishment, lack of emotional contact with loved ones. All this creates a distrust of the world, a desire to control everything, worry about everything and think negatively.
Increased anxiety prevents one from living here and now; a person constantly avoids the present, being in regrets, fears, worries about the past and future. What can you do for yourself, besides working with a psychologist, how to cope with anxiety yourself, at least to a first approximation?
Causes of anxiety
Like stress in general, the state of anxiety cannot be called unequivocally bad or good. Anxiety and worry are integral components of normal life. Sometimes anxiety is natural, adequate, and useful. Everyone feels anxious, restless or stressed in certain situations, especially if they have to do something unusual or prepare for it. For example, giving a speech in front of an audience or passing an exam. A person may feel anxious when walking down an unlit street at night or when lost in a strange city. This type of anxiety is normal and even useful, as it prompts you to prepare a speech, study the material before an exam, and think about whether you really need to go out at night all alone.
In other cases, anxiety is unnatural, pathological, inadequate, harmful. It becomes chronic, constant and begins to appear not only in stressful situations, but also without visible reasons. Then anxiety not only does not help the person, but, on the contrary, begins to interfere with him in his daily activities. Anxiety has two effects. Firstly, it influences mental state, making us worry, reduces the ability to concentrate, and sometimes causes sleep disturbances. Secondly, it also has an effect on the general physical condition, causing such physiological disorders as rapid pulse, dizziness, trembling, digestive disorders, sweating, hyperventilation of the lungs, etc. Anxiety becomes a disease when the strength of the anxiety experienced does not correspond to the situation. This increased anxiety is classified into a separate group of diseases known as pathological anxiety conditions. At least 10% of people suffer from such diseases in one form or another at least once in their lives.
Post-traumatic stress disorder is common among war veterans, but it can affect anyone who has experienced events outside of normal life. Often in dreams such events are experienced again. Generalized disorders based anxiety state: In this case, the person feels a constant feeling of anxiety. This often causes mysterious physical symptoms. Sometimes doctors cannot figure out the causes of a particular disease for a long time; they prescribe many tests to detect diseases of the heart, nervous and digestive systems, although in fact the cause lies in mental disorders. Adaptation disorder. A state of subjective distress and emotional disturbance that interferes with normal functioning and occurs during adaptation to a significant life change or stressful event.
Types of Anxiety
Panic
Panic is sudden, recurring attacks of intense fear and anxiety, often completely without cause. This can be combined with agoraphobia, when the patient avoids open spaces and people, fearing to panic.
Phobias
Phobias are illogical fears. This group of disorders includes social phobias, in which the patient avoids appearing in public, talking with people, eating in restaurants, and simple phobias, when a person is afraid of snakes, spiders, heights, etc.
Obsessive manic disorder
Obsessive manic disorder is a condition when a person periodically has the same type of ideas, thoughts and desires. For example, he constantly washes his hands, checks that the electricity is turned off, that the doors are locked, etc.
Disorders associated with post-traumatic stress
Post-traumatic stress disorder is common among war veterans, but it can affect anyone who has experienced events outside of normal life. Often in dreams such events are experienced again.
Generalized anxiety disorders
In this case, the person feels a constant feeling of anxiety. This often causes mysterious physical symptoms. Sometimes doctors cannot figure out the causes of a particular disease for a long time; they prescribe many tests to detect diseases of the heart, nervous and digestive systems, although in fact the cause lies in mental disorders.
Symptoms of Anxiety
People with anxiety disorders have a variety of physical symptoms, in addition to the nonphysical symptoms that characterize this type of disorder: excessive, abnormal anxiety. Many of these symptoms are similar to those present in people suffering from diseases such as myocardial infarction or stroke, and this leads to a further increase in anxiety. The following is a list of physical symptoms associated with anxiety and worry:
- shiver;
- indigestion;
- nausea;
- diarrhea;
- headache;
- back pain;
- rapid heartbeat;
- numbness or pins and needles in the arms, hands, or legs;
- sweating;
- hyperemia;
- anxiety;
- slight fatigue;
- difficulty concentrating;
- irritability;
- muscle tension;
- frequent urination;
- difficulty falling or staying asleep;
- easy onset fear.
Anxiety Treatment
Anxiety disorders can be effectively treated with rational persuasion, medication, or both. Supportive psychotherapy can help a person understand psychological factors that provoke anxiety disorders, and also teach how to gradually cope with them. Anxiety symptoms are sometimes reduced through relaxation, biofeedback and meditation. There are several types of medications that can help some patients relieve distressing symptoms such as excessive fussiness, muscle tension, or inability to sleep. Taking these medications is safe and effective as long as you follow your doctor's directions. At the same time, drinking alcohol, caffeine, as well as smoking cigarettes, which can increase anxiety, should be avoided. If you are taking medications for anxiety disorder, then consult your doctor first before you start using alcoholic drinks or take any other medications.
Not all methods and treatment regimens are equally suitable for all patients. You and your doctor should decide together which combination of treatments is best for you. When deciding on the need for treatment, it should be borne in mind that in most cases, anxiety disorder does not go away on its own, but transforms into chronic diseases internal organs, depression or takes a severe generalized form. Peptic ulcer stomach, hypertension, irritable bowel syndrome and many other diseases are often the result of advanced anxiety disorder. The basis of treatment for anxiety disorders is psychotherapy. It allows you to identify the real reason development of an anxiety disorder, teach a person ways to relax and control his own condition.
Special techniques can reduce sensitivity to provoking factors. The effectiveness of treatment largely depends on the patient’s desire to correct the situation and the time elapsed from the onset of symptoms to the start of therapy. Drug treatment of anxiety disorders includes the use of antidepressants, tranquilizers, and adrenergic blockers. Beta blockers are used to relieve autonomic symptoms (palpitations, increased blood pressure). Tranquilizers reduce the severity of anxiety and fear, help normalize sleep, and relieve muscle tension. The disadvantage of tranquilizers is their ability to cause addiction, dependence and withdrawal syndrome, so they are prescribed only for strict indications and for a short course. It is unacceptable to drink alcohol during treatment with tranquilizers - respiratory arrest may occur.
Tranquilizers should be taken with caution when performing work that requires increased attention and concentration: drivers, dispatchers, etc. In most cases, in the treatment of anxiety disorders, preference is given to antidepressants, which can be prescribed over a long course, since they do not cause addiction or dependence. The peculiarity of the drugs is gradual development effect (for several days and even weeks), associated with the mechanism of their action. An important outcome in treatment is the reduction of anxiety. In addition, antidepressants increase the pain sensitivity threshold (used for chronic pain syndromes), help relieve autonomic disorders.
Questions and answers on the topic "Anxiety"
Question:My child (14 years old) has constant anxiety. He can’t describe his anxiety, just constant worry for no reason. Which doctor can I show it to? Thank you.
Answer: Especially acute problem anxiety is for teenage children. Due to the series age characteristics adolescence is often called the “age of anxiety.” Teenagers are worried about their appearance, about problems at school, relationships with parents, teachers, and peers. A psychologist or psychotherapist can help you understand the reasons.
Anxiety– a person’s tendency to feel intense anxiety and fear, often without reason. It is manifested by psychological anticipation of a threat, discomfort and other negative emotions. Unlike a phobia, with anxiety a person cannot accurately name the cause of fear - it remains vague.
Prevalence of Anxiety. Among children in secondary school, anxiety reaches 90%. Among adults, 70% suffer from increased anxiety at different periods of life.
Psychological symptoms of anxiety may occur periodically or most of the time:
- excessive worries for no reason or for a minor reason;
- premonition of trouble;
- inexplicable fear of any event;
- feeling of insecurity;
- vague fear for life and health (personal or family members);
- perception of ordinary events and situations as dangerous and unfriendly;
- depressed mood;
- weakening of attention, distraction by disturbing thoughts;
- difficulties in study and work due to constant tension;
- increased self-criticism;
- “replaying” your own actions and statements in your head, increased feelings about this;
- pessimism.
- rapid breathing;
- accelerated heartbeat;
- weakness;
- feeling of a lump in the throat;
- increased sweating;
- skin redness;
- clenches his fists;
- snaps fingers;
- fidgets with clothes;
- licks or bites lips;
- bites nails;
- rubs his face.
Increased anxiety is considered a pathological condition (not a disease, but a deviation from the norm). It is often a reaction to physical or emotional stress.
Norm and pathology. The norm counts moderate anxiety related to disturbing character traits. In this case, a person often develops anxiety and nervous tension over the most insignificant reasons. At the same time autonomic symptoms(pressure changes, rapid heartbeat) appear very slightly.
Signs mental disorders are severe anxiety attacks, lasting from several minutes to several hours, during which the state of health worsens: weakness, chest pain, feeling of heat, trembling in the body. In this case, anxiety may be a symptom:
- Anxiety disorder;
- Panic disorder With panic attacks;
- Anxious endogenous depression;
- Obsessive-compulsive disorder;
- Hysteria;
- Neurasthenia;
- Post-traumatic stress disorder.
- Leaving into the world of illusions. Often anxiety has no clear subject. For a person, this turns out to be more painful than the fear of something specific. He comes up with a reason for fear, then phobias develop based on anxiety.
- Aggressiveness. It occurs if a person has increased anxiety and low self-esteem. In order to get rid of the oppressive feeling, he humiliates other people. This behavior only brings temporary relief.
- Lack of initiative and apathy, which are a consequence of prolonged anxiety and are associated with depletion of mental strength. A decrease in emotional reactions makes it difficult to discern the cause of anxiety and eliminate it, and also worsens the quality of life.
- Development psychosomatic illness . The physical symptoms of anxiety (palpitations, intestinal spasms) worsen and become a cause of illness. Possible consequences: ulcerative colitis, stomach ulcer, bronchial asthma, neurodermatitis.
Why does anxiety occur?
To the question: “Why does anxiety arise?” there is no clear answer. Psychoanalysts say that the reason is that a person’s desires do not coincide with his capabilities or are contrary to morality. Psychiatrists believe that improper upbringing and stress are to blame. Neuroscientists argue that the main role is played by the characteristics of the course of neurochemical processes in the brain.Causes of anxiety
- Congenital features of the nervous system. Anxiety is based on a congenital weakness of nervous processes, which is characteristic of people with a melancholic and phlegmatic temperament. Heightened experiences are caused by the peculiarities of the neurochemical processes that occur in the brain. This theory is proven by the fact that increased anxiety is inherited from parents, therefore, it is fixed at the genetic level.
- Features of education and social environment. The development of anxiety can be triggered by excessive parental care or unfriendly attitude from others. Under their influence, anxious personality traits become noticeable already in childhood or appear in adulthood.
- Situations involving risks to life and health. These could be serious illnesses, attacks, car accidents, catastrophes and other situations that caused a person to have great fear for his life and well-being. In the future, this anxiety extends to all circumstances that are associated with this situation. So a person who has experienced car accident, experiences anxiety for himself and loved ones who are traveling in transport or crossing the road.
- Repetitive and chronic stress. Conflicts, problems in your personal life, mental overload at school or at work deplete the resources of the nervous system. It has been noticed that the more negative experiences a person has, the higher his anxiety.
- Severe somatic diseases. Diseases accompanied severe pain, stress, high temperature, intoxication of the body disrupts biochemical processes in nerve cells which can manifest itself as anxiety. Stress caused by a dangerous disease causes a tendency to think negatively, which also increases anxiety.
- Hormonal disorders. Malfunctions of the endocrine glands lead to changes in hormonal balance, on which the stability of the nervous system depends. Anxiety is often associated with excess hormones thyroid gland and disruption of the ovaries. Periodic anxiety caused by impaired production of sex hormones is observed in women during the premenstrual period, as well as during pregnancy, after childbirth and abortion, and during menopause.
- Poor nutrition and vitamin deficiency. Shortage nutrients leads to violations metabolic processes in the body. And the brain is especially sensitive to fasting. The production of neurotransmitters is negatively affected by a lack of glucose, B vitamins and magnesium.
- Lack of physical activity. Sedentary image life and lack of regular physical exercise disrupt metabolism. Anxiety is the result of this imbalance, manifesting itself at the mental level. Conversely, regular exercise activates nervous processes, promotes the release of happiness hormones and eliminates anxious thoughts.
- Organic lesions brain, in which blood circulation and nutrition of brain tissue are disrupted:
- Transferred in childhood severe infections;
- Injuries received during childbirth;
- Cerebral circulation disorders in atherosclerosis, hypertension, age-related changes;
- Changes caused by alcoholism or drug addiction.
Causes of increased anxiety in children
- Excessive care on the part of parents who are too protective of the child, are afraid of illnesses, injuries and demonstrate their fear.
- Anxiety and suspiciousness of parents.
- Alcoholism in parents.
- Frequent conflicts in the presence of children.
- Dysfunctional relationship with parents. Lack of emotional contact, detachment. Lack of affection.
- Fear of separation from mother.
- Aggression of parents towards children.
- Excessive criticism and excessive demands on the child from parents and teachers, which result in internal conflicts and low self-esteem.
- Fear of not living up to adults’ expectations: “If I make a mistake, they won’t love me.”
- Inconsistent demands of parents, when the mother allows, but the father forbids, or “It’s generally impossible, but today it’s possible.”
- Family or class rivalry.
- Fear of being rejected by peers.
- Lack of independence of the child. Inability to dress, eat, and go to bed independently at the appropriate age.
- Children's fears associated with scary tales, cartoons, films.
- preparations containing caffeine - citramon, cold medicines;
- preparations containing ephedrine and its derivatives - broncholithin, dietary supplements for weight loss;
- thyroid hormones – L-thyroxine, alostin;
- beta-adrenergic stimulants – clonidine;
- antidepressants – Prozac, fluoxicar;
- psychostimulants – dexamphetamine, methylphenidate;
- hypoglycemic agents – novonorm, diabrex;
- narcotic analgesics (if discontinued) - morphine, codeine.
What types of anxiety are there?
Due to development- Personality anxiety– a constant tendency to anxiety, which does not depend on the environment and current circumstances. Most events are perceived as dangerous; everything is seen as a threat. Considered to be an overly pronounced personality trait.
- Situational (reactive) anxiety– anxiety arises before significant situations or is associated with new experiences or possible troubles. Such fear is considered a variant of the norm and is present to varying degrees in all people. Makes a person more cautious, stimulates preparation for the upcoming event, which reduces the risk of failure.
- Academic anxiety– related to the learning process;
- Interpersonal– associated with difficulties in communicating with certain people;
- Related to self-image– high level of wishes and low self-esteem;
- Social– arises from the need to interact with people, get acquainted, communicate, undergo an interview;
- Choice Anxiety– unpleasant sensations that arise when you need to make a choice.
- Mobilizing anxiety– provokes a person to take actions aimed at reducing risk. Activates the will, improves thought processes and physical activity.
- Relaxing Anxiety- paralyzes the will of a person. Makes it difficult to make decisions and take actions that would help find a way out of the current situation.
- Adequate anxiety– reaction to objectively existing problems (in the family, in the team, at school or at work). May relate to one area of activity (for example, communication with the boss).
- Inappropriate anxiety– is the result of a conflict between a high level of aspirations and low self-esteem. It occurs against the background of external well-being and the absence of problems. It seems to a person that neutral situations pose a threat. Usually it is diffuse and concerns many areas of life (study, interpersonal communication, health). Often found in teenagers.
- Reduced anxiety– even potentially dangerous situations posing a threat do not cause alarm. As a result, the person underestimates the seriousness of the situation, is overly calm, and does not prepare for possible difficulties, is often negligent in his duties.
- Optimal anxiety– anxiety arises in situations that require the mobilization of resources. Anxiety is expressed moderately, so it does not interfere with the performance of functions, but provides an additional resource. It has been observed that people with optimal anxiety control their mental state better than others.
- Increased anxiety– anxiety manifests itself often, too strongly and for no reason. It interferes with a person’s adequate reaction and blocks his will. Increased anxiety causes distraction and panic at a crucial moment.
Which doctor should I see for anxiety?
People with anxious character traits do not need treatment because “character cannot be cured.” Helps them reduce anxiety good rest for 10-20 days and elimination stressful situation. If after a few weeks the condition has not returned to normal, then you need to seek help from psychologist. If he detects signs of neurosis, anxiety disorder or other disorders, he will recommend contacting psychotherapist or psychiatrist.How is anxiety corrected?
Correcting anxiety should begin with an accurate diagnosis. Since when anxious depression You may need antidepressants, and for neurosis, tranquilizers, which will be ineffective for anxiety. The main method of treating anxiety as a personality trait is psychotherapy. - Psychotherapy and psychological correction
- Behavioral psychotherapy
Treatment is carried out in 3 stages
- Identify the source of anxiety. To do this, you need to answer the question: “What were you thinking about before you felt anxious?” This object or situation is most likely the cause of anxiety.
- Question the rationality of negative thoughts. “How likely is it that your worst fears will come true?” Usually it is negligible. But even if the worst happens, in the vast majority of cases there is still a way out.
- Replace negative thoughts with positive ones. The patient is asked to replace thoughts with positive and more realistic ones. Then, at the moment of anxiety, repeat them to yourself.
- Exposure psychotherapy
This direction is based on a systematic reduction in sensitivity to situations alarming. This approach is used if anxiety is associated with specific situations: fear of heights, fear of public speaking, traveling to public transport. In this case, the person is gradually immersed in the situation, giving the opportunity to face his fear. With each visit to a psychotherapist, the tasks become more complicated.
- Presentation of the situation. The patient is asked to close his eyes and imagine the situation in full detail. When the feeling of anxiety reaches its highest level, the unpleasant image must be released and returned to reality, and then move on to muscle relaxation and relaxation. At subsequent meetings with a psychologist, they look at pictures or films that demonstrate a frightening situation.
- Getting to know the situation. A person needs to touch what he is afraid of. Go out onto the balcony of a high-rise building, say hello to those gathered in the audience, stand at the bus stop. At the same time, he experiences anxiety, but is convinced that he is safe and his fears are not confirmed.
- Getting used to the situation. It is necessary to increase the duration of the exposure - ride a Ferris wheel, go one stop on the transport. Gradually, the tasks become more and more difficult, the time spent in an alarming situation is longer, but at the same time addiction occurs and anxiety decreases significantly.
- Hypnosuggestive therapy
- Normalization of processes occurring in the nervous system.
- Increased self-esteem and self-confidence.
- Forgetting unpleasant situations that led to the development of anxiety.
- Suggestion of imaginary positive experiences regarding a frightening situation. For example, “I like flying on airplanes, during the flight I experienced best moments life."
- Instilling a sense of calm and security.
- Psychoanalysis
A person’s inability to independently identify the cause of anxiety suggests that it lies in the subconscious. Psychoanalysis helps to penetrate the subconscious and eliminate the cause of anxiety, therefore it is recognized as an effective technique.
Psychological correction of anxiety in children
- Play therapy
The most common option play therapy when a child is asked to play the role of what/what he is afraid of - ghosts, bandits, teachers. At the initial stages, these can be individual games with a psychologist or parents, then group games with other children. Fear and anxiety decrease after 3-5 sessions.
The game “Masquerade” is suitable for relieving anxiety. Children are given various items of adult clothing. Then they are asked to choose which role to play at the masquerade. They are asked to talk about their character and play with other children who are also “in character.”
- Fairy tale therapy
- Relieving muscle tension
Games to relieve muscle tension
| Game | Instructions for the child |
| « balloon» | We fold our lips into a tube. Exhaling slowly, we inflate the balloon. Imagine what a big and beautiful ball we got. We smile. |
| "Dudochka" | We exhale slowly through pursed lips and finger an imaginary pipe. |
| "Gift Under the Tree" | We inhale, close our eyes, and imagine the best gift under the tree. We exhale, open our eyes, depict joy and surprise on our face. |
| "Barbell" | Inhale – raise the barbell above your head. Exhale – lower the barbell to the floor. We tilt the body forward, relax the muscles of the arms, neck, back, and rest. |
| "Humpty Dumpty" | When saying “Humpty Dumpty was sitting on the wall,” we rotate the body, the arms are relaxed and freely follow the body. “Humpty Dumpty fell in his sleep” - a sharp tilt of the body forward, arms and neck relaxed. |
- Family therapy
At the meeting with the psychologist, it is important that both parents and, if necessary, grandparents are present. It must be taken into account that after 5 years a child listens more to a parent of the same sex, who has a special influence.
- Medication treatment for anxiety
| Group of drugs | Medicines | Action |
| Nootropic drugs | Phenibut, piracetam, glycine | Prescribed when the energy resources of brain structures are depleted. They improve brain function and make it less sensitive to damaging factors. |
| Sedatives plant based | Tinctures, infusions and decoctions of lemon balm, valerian, motherwort peony, persen | They have a calming effect, reduce fear and anxiety. |
| Selective anxiolytics | Afobazole | Relieves anxiety and normalizes processes in the nervous system, eliminating its cause. Does not have an inhibitory effect on the nervous system. |
Self-help for anxiety
Methods for reducing anxiety in adults- Introspection- This is an attempt to independently understand the internal conflict. First you need to make two lists. The first is “I want”, where all material and immaterial desires are entered. The second is “Should/Must”, where responsibilities and internal restrictions are entered. Then they are compared and contradictions are identified. For example, “I want to go travel,” but “I have to pay off the loan and take care of the children.” Even the first stage will significantly reduce anxiety. Then you should determine what is more valuable and important to you. Is there a possibility of a compromise between “I want” and “I need”. For example, a short trip after paying off a loan. Final stage– drawing up an action plan that will help fulfill your desires.
- Auto-training to increase self-esteem. It combines self-persuasion and muscle relaxation. Often the basis of anxiety is treated by the contradiction between desire and lack of self-confidence - “I want a man to like me, but I’m not good enough.” Self-persuasion is aimed at strengthening self-confidence. To do this, in a relaxed state, it is better to repeat verbal formulas with the necessary statements before falling asleep. “My body is completely relaxed. I'm beautiful. I'm confident. I'm charming." The result will improve significantly if you combine auto-training and work on yourself in other areas: sports, intellectual development etc.
- Meditation. This practice includes breathing exercises, muscle relaxation and concentration on a specific object (sound, candle flame, own breathing, point in the area between the eyebrows). In this case, it is necessary to discard all thoughts, but not to drive them away, but to ignore them. Meditation helps to organize thoughts and emotions, to concentrate on the present moment - “here and now”. This reduces anxiety, which is a vague fear of the future.
- Change of life situation - work, marital status, social circle. Often anxiety arises when it is necessary to do something that goes against goals, moral principles, and capabilities. When the cause of the internal conflict is eliminated, anxiety disappears.
- Increased success. If a person feels successful in some area (work, study, family, sports, creativity, communication), then this significantly increases self-esteem and reduces anxiety.
- Communication. The wider the social circle and the closer the social contacts, the lower the level of anxiety.
- Regular spot training. Exercising 3-5 times a week for 30-60 minutes reduces adrenaline levels and increases the production of serotonin. They restore balance in the nervous system and improve mood.
- Rest and sleep mode. A full 7-8 hour sleep restores brain resources and increases its activity.
- Reduce the number of comments. An anxious child suffers greatly from the inflated demands of adults and the inability to meet them.
- Make comments to your child in private. Explain why he is wrong, but do not humiliate his dignity or call him names.
- Be consistent. You cannot allow something that was previously prohibited and vice versa. If a child does not know how you will react to his misbehavior, then the level of stress increases significantly.
- Avoid speed competitions and in general comparisons of the child with others. It is acceptable to compare the child with the same person in the past: “You are coping with this better now than you were last week.”
- Demonstrate confident behavior in the presence of your child. IN further action parents become role models in difficult situations.
- Remember the importance of skin-to-skin contact. This could be stroking, hugs, massage, games. Touch shows your love and calms your child at any age.
- Praise the child. Praise must be deserved and sincere. Find something to praise your child for at least 5 times a day.
What is an anxiety scale?
The basis for determining the level of anxiety is anxiety scale. It is a test in which you need to select a statement that most accurately describes a mental state or assess the degree of anxiety in different situations.There are various versions of the methods, named after the authors: Spielberger-Khanin, Kondash, Prikhozhan.
- Spielberger-Hanin technique
The Spielberger-Hanin technique is intended for adults. It can be in the form of two tables, but the electronic version of testing is more convenient. Important condition When taking a test, you can’t think about the answer for a long time. You must indicate the option that first came to mind.
To determine personal anxiety you need to rate 40 judgments that describe your feelings USUALLY(in most cases). For example:
- I get upset easily;
- I am quite happy;
- I am pleased;
- I get the blues.
- I'm calm;
- I'm pleased;
- I'm nervous;
- I'm upset.
The scores are not summed up, but a “key” is used to interpret the answers. With its help, each answer is assessed with a certain number of points. After processing the responses, indicators of situational and personal anxiety are determined. They can range from 20 to 80 points.
- Anxiety scale for children
It consists of 100 questions that must be answered “yes” or “no”. These questions concern various fields child's activities:
- general anxiety;
- relationships with peers;
- relationships with parents;
- relationships with teachers;
- knowledge test;
- assessment of others;
- success in learning;
- self-expression;
- decreased mental activity caused by anxiety;
- autonomic manifestations of anxiety (difficulty breathing, sweating, rapid heartbeat).
- Denial of anxiety - what could be defensive reaction;
- Normal level of anxiety, prompting action;
- Increased level - in certain situations, anxiety disrupts the child’s adaptation;
- High level – correction of anxiety is necessary.
Let us note that although increased anxiety in children and adults is not dangerous to health, it leaves an imprint on a person’s behavior, making him more vulnerable or, on the contrary, aggressive, forcing him to refuse meetings and trips, as situations that pose a threat. This condition influences the decision-making process, forcing you to choose not what will bring success, but what entails less risk. Therefore, correcting anxiety allows you to make life richer and happier.
Do fear and anxiety happen without a reason? Yes, and in this case you need to contact a psychiatrist or psychotherapist, because a large share Most likely, a person suffers from causeless fear and anxiety because he has anxiety neurosis. This is a mental disorder that occurs after severe short-term stress or prolonged emotional overstrain. There are two main signs: constant severe anxiety and autonomic disorders body - palpitations, feeling of lack of air, dizziness, nausea, upset stool. A provoking or background factor can be attractions and desires that in real life are not fully realized and not realized: homosexual or sadistic tendencies, suppressed aggression, adrenaline needs. Over time, the cause of the initial fear is forgotten or repressed, and fear and anxiety acquire independent meaning.
Neurosis differs from psychosis in that neurosis always has a real cause, it is the response of an unbalanced psyche to a traumatic event. Psychosis proceeds according to its own endogenous laws, real life has little effect on the course of the disease. Another important difference is criticism. Neurosis is always recognized by a person, causing painful painful experiences and the desire to free himself from it. Psychosis changes a person’s personality so much that reality becomes unimportant for him, his whole life takes place in a world of painful experiences.
Advances in the treatment of mental illness and borderline disorders often depends on time. The result is always better if treatment is started earlier.
In order for anxiety neurosis to develop, in which feelings of fear and anxiety arise for no apparent reason, two factors must converge at one point:
- traumatic emotional event;
- insufficient psychological defense mechanism.
Psychological defense suffers if a person has a deep conflict, there is no way to get what he wants. Anxiety neurosis most often affects women between 18 and 40 years old, and this is understandable. A woman is always vulnerable because she is too dependent on society’s assessment. The most successful woman will always have weak point, for which ill-wishers may “bite” her. Problematic children, free leisure, insufficient career growth, divorces and new novels, appearance - everything can serve as an impetus for development anxiety neurosis.
The rapid development of society, distortions and flaws in the moral side of life lead to the fact that the postulates perceived in childhood lose their relevance, and many people lose their moral core, without which a happy life is impossible.
In recent years, the importance of biological factors has been proven. It has become known that after severe stress, the brain forms new neurons going from the prefrontal cortex to amygdala. Histological examination revealed that the new neurons contained a peptide that enhances anxiety. New neurons restructure the work of all neural networks, and human behavior will change. Added to this is a change in the level of neurotransmitters or chemicals, with the help of which nerve impulses are transmitted.
The discovery of the morphological substrate of emotions partly explains the fact that the reaction to stress is delayed in time - the formation of stable anxiety and fear requires some period.
In men, the background factor in the development of anxiety neurosis is considered to be a functional deficiency of neurotransmitters or insufficient quantity or poor quality of substances transporting nerve impulses. Endocrine disorders can play a bad role when the functioning of the adrenal glands, pituitary gland and hypothalamus - the main suppliers of hormones - is disrupted. human body. Failure in the functioning of these systems also leads to feelings of fear, anxiety, and decreased mood.
The international classifier does not have a category describing anxiety neurosis; instead, the section “designated as F41.1” is used. This section may be supplemented by F40.0 (Agoraphobia or fear of open spaces) and F43.22 (Mixed anxiety and depressive reaction due to adjustment disorder).
Symptoms
First and main feature– anxiety, which is constantly present, exhausts, changes the entire habitual way of life. Such anxiety must be constantly monitored, and this is not always possible. You need to think about illness if deep anxiety lasts for at least six months.
Anxiety consists of the following components:
To assess the level of anxiety, you can use the Zang scale, which is intended for self-diagnosis.
The severity of anxiety is sometimes so strong that the phenomena of derealization and depersonalization are added. These are conditions in which the environment loses its colors and seems unreal, and one’s actions cannot be controlled. Fortunately, they are short-lived and pass quickly.
Autonomic somatic manifestations are as follows:
In all cases of initial treatment, clinical examination to distinguish neurotic or reversible disorders from somatic or bodily diseases. In a properly equipped hospital this may take 2-3 days. This is necessary because some serious chronic diseases can begin under the guise of neurosis.
Drug treatment
It is not always used; if necessary, it is used in a short course, only at the peak of experiences. Medications can temporarily relieve anxiety and normalize sleep, but the leading role in this process belongs to psychotherapy.
Treatment begins with herbal preparations of complex action, to which it is impossible to become accustomed. The preferred drugs are those that simultaneously improve sleep, reduce irritability and alleviate anxiety. These are Persen-Forte, Novopassit and Nervoflux, they have a balanced composition and are completely harmless. They contain herbal sedatives in different proportions: valerian, passionflower, motherwort, lemon balm, mint, lavender, hops, bitter orange.
A psychiatrist can prescribe medications from the following groups:
The doctor always prescribes these psychotropic drugs for neurosis with caution. Benzodiazepines are given in a short course, and they quickly become addictive. A pronounced effect from antidepressants should be expected no earlier than 4 weeks, and the duration of the entire course medicinal correction usually does not exceed 3 months. Further drug treatment is not advisable, good improvement it won't give anymore.
If in the background drug treatment the condition does not improve significantly, this indicates that the person has a mental disorder deeper than neurosis.
If the functioning of internal organs is disrupted, drugs that affect the heart rate (beta blockers) and digestive system(antispasmodics).
Physiotherapy
It is always useful, especially techniques aimed at removing the muscle “shell”. Improving the condition of the muscles, getting rid of muscle tension improves the state of mind through the biofeedback mechanism. Physiotherapeutic methods are good at eliminating vegetative manifestations.
Massage is useful, everything water treatments, electrosleep, darsonval, electrophoresis, impulse currents low frequency, sulfide baths, paraffin applications.
Psychotherapy
The leading method of treating anxiety neurosis, in which personal problems are consistently worked through, which ultimately contributes to the acquisition of new experience and a revision of a person’s entire value system.
Good results are obtained from the use of cognitive behavioral therapy, which uses confrontation and desensitization techniques. In collaboration with a psychotherapist, the patient voices his deepest fears, dismantles them “piece by piece,” while being completely safe. In the process of training, destructive patterns of thinking and beliefs that are devoid of logic fade away.
Traditional hypnosis or its modern modifications are often used. In a state of controlled relaxation, a person gets the opportunity to fully reveal his fears, immerse himself in them and overcome them.
In large medical institutions, a variant of group psychotherapy called sociotherapy is used. This method is more about communication based on interests, obtaining joint impressions. The patient council can organize visits to concerts and exhibitions, excursions, during which personal fears and concerns are worked out.
Group psychotherapy allows you to communicate with people who have similar problems. During the discussion, patients reveal more than during direct communication with the doctor.
Methods that combine communication with a specialist and working with the body are successfully used. This is rebirthing or connected breathing, when there is no pause between inhalation and exhalation. Special breathing allows you to “bring to the surface” suppressed experiences.
The Hakomi Method reveals to the patient the meaning of his favorite poses and movements. Using strong emotions and by appealing to the spontaneity that every person has, the specialist guides the patient to awareness of the problems.
The normal treatment period for anxiety neurosis is at least six months, during which time you can completely get rid of it.
All people experience anxiety from time to time. For example, you might feel nervous when you have a fight with a loved one or before taking an exam. Anxiety itself is not a very pleasant emotion, but it is completely normal.
Sometimes anxiety becomes persistent and uncontrollable. In situations where it interferes with everyday life, becomes permanent or excessively acute, the problem cannot be ignored. It’s worth contacting a specialist and figuring out what anxiety means in your case. Perhaps you need qualified help.
Anxiety disorders are one of the most common mental illness V modern society.
Anxiety disorders are one of the most common mental illnesses in modern society. Usually a person cannot understand what anxiety means that it is impossible to get rid of. The disease makes you feel scared and anxious for no apparent reason. If left untreated, it becomes a long-term problem and significantly reduces quality of life. At the same time, no matter what form of anxiety disorder the patient suffers from, an experienced specialist will always select therapy that will help cope with the disease.
What is anxiety like?
Common signs of anxiety disorders to look out for:
- Feelings of nervousness and uncontrollable anxiety that are inappropriate to the situation;
- Unreasonable panic, premonition of disaster or death;
- Increased activity of the autonomic nervous system: dizziness, sweating, trembling, rapid breathing, palpitations, pain in the heart, dry mouth, nausea, bowel movements;
- Sleep and appetite disorders;
- Problems with concentration, inability to distract from the object of concern;
- Emotionality, irritability;
- A strong, uncontrollable feeling of fear in relation to ordinary situations (phobia).
Anxiety, whatever it may be, always has characteristic features and the causes of occurrence. The concept of “anxiety disorder” is a general one and corresponds to several diagnoses, each of which has its own characteristics. It is important to distinguish one from the other in order to correctly diagnose and choose the correct treatment. Experience and high qualifications will allow a specialist to do this without difficulty.
When to urgently seek help:
- When the condition interferes with work, relationships and other areas of life;
- If a person cannot control his fear or obsessive thoughts;
- If a person feels constantly depressed, has trouble sleeping and concentrating, uses large quantities alcohol to cope with anxiety;
- There are suicidal thoughts.
Symptoms of an anxiety disorder do not go away on their own. This serious problem, which, without specialized assistance, progresses over time. To avoid this and return to a full life without painful fears, you need to consult a specialist. The sooner the patient begins therapy, the faster and easier it will be to get results.
Every person is periodically in a state of worries And anxiety . If anxiety manifests itself in connection with a clearly defined reason, then this is a normal, everyday occurrence. But if such a condition occurs, at first glance, for no reason, then it may signal health problems.
How does anxiety manifest itself?
Excitement , anxiety , anxiety manifested by an obsessive feeling of anticipation of certain troubles. In this case, the person is in a depressed mood, internal anxiety forces partial or total loss interest in activities that previously seemed pleasant to him. Anxiety is often accompanied by headaches, problems with sleep and appetite. Sometimes the heart rhythm is disturbed, and attacks of rapid heartbeat occur periodically.
As a rule, a person experiences constant anxiety in his soul against the background of alarming and uncertain life situations. These could be worries about personal problems, illnesses of loved ones, dissatisfaction with professional success. Fear and anxiety often accompany the process of waiting for important events or any results that are of paramount importance to a person. He tries to find the answer to the question of how to overcome the feeling of anxiety, but in most cases he cannot get rid of this condition.
A constant feeling of anxiety is accompanied by internal tension, which can be manifested by some external symptoms — trembling , muscle tension . Feelings of anxiety and restlessness bring the body into a state of constant " combat readiness" Fear and anxiety prevent a person from sleeping normally and concentrating on important matters. As a result, so-called social anxiety appears, associated with the need to interact in society.
The constant feeling of inner restlessness may worsen later. Added to this are some specific fears. Sometimes motor restlessness manifests itself - constant involuntary movements.
It is quite clear that such a condition significantly worsens the quality of life, so a person begins to look for an answer to the question of how to get rid of feelings of anxiety. But before you take any sedatives, it is imperative to accurately establish the causes of concern. This is possible subject to a comprehensive examination and consultation with a doctor who will tell you how to get rid of anxiety. If the patient bad dream , and anxiety constantly haunts him, it is important to determine the original cause this state. Prolonged stay in this state is fraught with serious depression. By the way, a mother’s anxiety can be transmitted to her baby. Therefore, the child’s anxiety during feeding is often associated with the mother’s anxiety.
The extent to which anxiety and fear are inherent in a person depends to a certain extent on a number of personal qualities of the person. It is important who he is - a pessimist or an optimist, how stable he is psychologically, how high a person’s self-esteem is, etc.
Why does anxiety occur?
Worry and anxiety can be a symptom of serious mental illness. Those people who are constantly in a state of anxiety, in most cases have certain psychological problems and are prone to .
Most diseases mental nature accompanied by a state of anxiety. Anxiety is characteristic of different periods, For initial stage neuroses. Severe anxiety is observed in a person dependent on alcohol when withdrawal syndrome . Quite often there is a combination of anxiety with a number of phobias, irritability, etc. In some diseases, anxiety is accompanied by delirium and.
However, in some somatic diseases, anxiety also appears as one of the symptoms. At hypertension People often have a high degree of anxiety.
Anxiety may also accompany hyperfunction of the thyroid gland , hormonal disorders during the period in women. Sometimes sharp anxiety fails as a harbinger of a sharp drop in blood sugar levels in patients.
How to get rid of anxiety?
Before pondering the question of how to relieve an anxious state, it is necessary to determine whether the anxiety is natural, or whether the anxiety is so serious that it requires consultation with a specialist.
There are a number of signs that indicate that a person will not be able to cope with anxiety without visiting a doctor. You should definitely consult a specialist if symptoms of anxiety appear constantly, which affects daily life, work, rest. At the same time, excitement and anxiety haunt a person for weeks.
Anxious neurotic conditions that recur consistently in the form of attacks should be considered a serious symptom. A person constantly worries that something in his life will go wrong, while his muscles tense, he becomes fussy.
You should definitely consult a doctor if anxiety conditions in children and adults are accompanied by dizziness, heavy sweating, work disruptions Gastrointestinal tract, dry mouth. Often, an anxiety-depressive state worsens over time and leads to.
There are a number of medications that are used in the comprehensive treatment of anxiety and anxiety conditions. However, before determining how to get rid of an anxiety state, the doctor needs to establish an accurate diagnosis, determining what kind of disease and why it could provoke this symptom. Conduct an examination and determine how to treat the patient, must psychotherapist . During the examination, laboratory tests of blood and urine are required, and ECG. Sometimes the patient needs consultation with other specialists - an endocrinologist, a neurologist.
Most often, tranquilizers and antidepressants are used in the treatment of diseases that provoke anxiety and restlessness. The attending physician may also prescribe a course of tranquilizers during therapy. However, treatment of anxiety with psychotropic drugs is symptomatic. Consequently, such drugs do not relieve the causes of anxiety. Therefore, relapses of this condition are possible later, and anxiety may appear in an altered form. Sometimes anxiety begins to bother a woman when pregnancy . How to remove this symptom in this case, only a doctor should decide, since taking any medications by the expectant mother can be very dangerous.
Some specialists prefer to use exclusively psychotherapy methods in the treatment of anxiety. Sometimes psychotherapeutic techniques are accompanied by medications. Some are also practiced additional methods treatments, for example, auto-training, breathing exercises.
IN folk medicine There are many recipes that are used to overcome anxiety. Good effect can be obtained by taking regularly herbal teas , which include herbs with sedative effects. This mint, Melissa, valerian, motherwort etc. However, feel the effect of using herbal teas It is possible only after constant use of such a remedy for a long time. In addition, folk remedies should be used only as helper method, since without timely consultation with a doctor, you can miss the onset of very serious diseases.
Another important factor influencing overcoming anxiety is the right way of life . A person should not sacrifice rest for the sake of labor feats. It is important to get enough sleep every day and eat right. Caffeine abuse and smoking can aggravate anxiety.
A relaxing effect can be achieved with a professional massage. Deep massage effectively relieves anxiety. We should not forget how much exercise improves your mood. Daily physical activity will allow you to always be in good shape and prevent the worsening of your anxiety. Sometimes it's enough to take a walk to improve your mood. fresh air for an hour at a fast pace.
To control his emotions, a person must carefully analyze everything that happens to him. Clearly identifying the cause that caused anxiety helps you focus and switch to positive thinking.
