It's okay if a person has fear. Many people are afraid of snakes, spiders, thunderstorms, or storms. This is a normal reaction to the danger we inherited from our primitive ancestors. But if your fear has turned into an obsessive state, torments you and sometimes makes you commit crazy actions, then you can get rid of this using some quite affordable methods.
Instructions
Step 1
Identify the cause of the anxiety disorder. It is difficult to do this on your own, so you will have to seek help from a specialist. He will help you find the cause, which lies in the subconscious, and is rooted in genetic memory.
Step 2
Change your lifestyle so that your fear is not relevant. For example, if you are terrified of heights, and your apartment is on the tenth, exchange it for an apartment on the first floor. Or if on duty you have to fly a lot, change jobs or communicate with your clients via the Internet. However, keep in mind that, in this way, you will not get rid of panic fear, but only create more or less tolerable conditions for life.
Step 3
Anything can cause panic. For example, fear of confined spaces can cause family conflicts. But even if you do not identify the hidden cause of fear, it is still possible to deal with its attacks. Start with the technique of postponing worry and setting a time to worry.
Step 4
Do the following exercise daily. During the day, define two time intervals of ten to fifteen minutes each. During these gaps, think exclusively about negative things and about your fears, avoiding thoughts of anything positive. You can say everything out loud, as soon as the time allotted for the exercise is over, let go of the fear and return to your usual activities.
Step 5
A few days after starting the worry-deferment technique and setting the time to worry, it may turn out that you have nothing to fill the fear-deferred ten minutes with, and instead you will feel bored. The stress system of the body will not turn on every time in response to its stimuli, but for this you must fully follow the rules of the exercise.
Step 6
To make it easier for yourself, invite a trusted person who can listen to you and has an idea of how to get rid of your fear. He will support you with leading questions. For example, he will ask you to tell what scares you, worries, what the object of fear looks like, and so on. The main purpose of the presence of such a person is to hold your attention, he will increase your anxiety and escalate an attack of panic.
Step 7
Within a couple of weeks, you will feel an improvement, your fears will seem to you already outdated and experienced. You just don't want to think about them. You will be able to "negotiate" with your fear when it appears. And if panic fear still appears at an inopportune time, do not resist it, but postpone anxiety for a few seconds. Thus, you will defeat him.
