Get rid of fear and anxiety

Fear and anxiety

Many people are exposed to chronic stress and anxiety, as they face symptoms such as nervousness, irritability, rapid heartbeat, and feeling pain in the chest, and it should be noted that anxiety is one of the most common mental health problems, and in some cases anxiety can be caused by Having another health condition such as: hyperthyroidism, and getting an accurate diagnosis can ensure that a person gets the best treatment.

As for fear, it is one of the most powerful feelings affecting the mind and body, and it should be noted that a feeling of fear can form in a person when he is in emergency situations, such as falling into a fire or being attacked, and the person can also feel fear when faced with some non-dangerous events such as Examinations, or speaking in front of the audience, or when starting a new job, or when an appointment or even a party approaches, and it is worth noting that anxiety and fear are related, and some may use the term anxiety to describe some types of fear that are usually related to the idea of ​​a threat or a danger. What in the future.

Get rid of anxiety

Here are some ways that you can take to get rid of anxiety:

Deep breathing:

Where you must sit and close the eyes, and breathe normally while focusing on the sense of breath when entering and leaving the nose, where one hand must be placed on the stomach and the other on the chest, and take a deep breath with a count for four, then hold the breaths and count for three, then exhale and count to four, where The hand enters the inside during the inhalation, and exits when you exhale, and in this way the brain’s attention is diverted to breathing and not thinking of anything else, and this process must be repeated as many times as necessary, until the mind’s thinking in the breathing process stabilizes, and not in thinking about the past or the future. This daily habit the faster he feels comfortable.

Practice meditation exercises:

Where it is advised to practice meditation, give yourself a period of serenity, and start the day with ten minutes of solitude and positive energy. Self-care: It is recommended to practice self-care activities such as massage, and take care of the body and hair, as such activities have an impact on a person's psychological health.

Avoid soda:

As soda depletes the vitamins and minerals from the diet, and causes ruin of the smile, as the teeth become more susceptible to decay, and with time and frequent use of soda, the outer layers of the teeth and their cavities also begin to lose minerals, and if the person is accustomed to this, it is recommended to replace soda with green tea.

Avoid caffeine, sugar, and processed foods:

Caffeine may cause heart palpitations if a person drinks a lot of drinks that contain caffeine, and caffeine can also trigger panic attacks and anxiety, especially if the person suffers from an anxiety disorder, and it should be noted that sugar It acts as a tonic for the adrenal gland, and it can cause anxiety or even panic attacks, and other foods that contain refined flour products and wheat should be avoided because they cause inflammation, and it should be noted that sensitivity to certain foods is also a contributing factor to the overactivity of the central nervous system.

Follow a healthy diet:

Where the diet affects the person’s feelings, and it is advised to eat diets rich in vegetables, fruits, fish, nuts, and whole grains, as they can be toxic in reducing the risk of anxiety disorders.

Going out for a walk: Spending time in nature helps the mind and body to take a break from the crowds and noise that cause anxiety for many people.

Time Management:

As going to bed early gives the person the opportunity to sleep for a sufficient time, because sleep deprivation is the first cause of anxiety, and it is also recommended to wake up 15 minutes before the daily wake-up time, as the delay in the time of waking up and hastening in the morning increases the person’s rate of anxiety, It is therefore advisable to wake up early, arrange daily tasks and prepare for a restful day.

Awareness that feelings are not facts:

One of the most difficult jobs of a psychotherapist is to convince the person suffering from anxiety that his feelings of anxiety are not facts, and are only a product of negative thoughts that he thinks, and achieving this conviction is often difficult. Because many negative thoughts are automatic and rooted in a person's subconscious.

Get rid of fear

The following are the most prominent ways to get rid of fear:

Moving away from the source of fear:

It is impossible for a person to be able to think clearly when he is overwhelmed by feelings of fear or anxiety, and it is advisable to move away from the source of fear until the person can obtain physical calm, and distract from these feelings for 15 minutes by, for example, walking, drinking a cup of tea, or bathing.

Deep breathing exercise:

If the heartbeat rises, or sweats faster, the best thing that can be done in this case is to place the palm of the hand on the stomach and start breathing slowly and deeply, and the goal is to help the mind get used to dealing with the state of fear.

Not trying to reach perfection:

The person should be aware that life is full of pressures, and a person may often face bad days, so a person must be convinced that reaching perfection in this life is almost impossible.

other ways:

Focusing on positive emotions in everyday life, getting support from others, going for a walk or jogging in the park, and other things helps to eliminate a person's feelings of fear.