How To Get Rid Of Fear And Reduce Anxiety Levels?

2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43

The manifestation of these negative emotions may be associated with a specific situation, for example, an exam, a call to the authorities, an air flight or a trip to the subway, or it may not be motivated by anything, and arise in the depths of consciousness, capturing thoughts more and more, depriving will and common sense …

There are several ways to deal with this.

1) Anxiety situations can be avoided.

2. It is possible to take alcohol to get rid of the fear.

3. You can go to the doctor and get a prescription for an anti-anxiety medication.

All these actions have limitations: they get rid of negative emotions only for a while, have side effects and do not resolve the situation to the end. And in the end, fear and anxiety become a disease.

Fortunately, there are relaxation techniques, by performing simple relaxation exercises, you can get rid of such unpleasant phenomena as fear and anxiety. These exercises can be used to prevent anxiety and fear, as well as directly in the situation of their occurrence.

The first exercise is called the Tibetan Way. This exercise promotes relaxation, designed to achieve relaxation. When a person is relaxed, anxiety and fear subside.

We only relax the face.

The person we defend ourselves with, with which we hide our feelings, suppress the truth, play out the false. It is always at work, in tension.

It does not relax itself and does not allow us to relax. Let's set him free. Let's give him a rest.

We will put our palms on the face, like a mask. Without pressing, without pressing, the thumbs behind the earlobes, the skin of the palms barely touches the face, so that we feel the touch and warmth of the palms on the face.

The shoulders will drop by themselves, the neck will weaken, the face will fall into the palms of the hands, the elbows will fall on the chest.

The pose of grief and despair actually means something completely different for us now - we do not need to pretend, we can give our face and soul a rest. The nodule, which is always strained under the ear, spreads. The forehead under the fingers is smoothed, the mouth opens slightly, the lips soften, the eyelids and eyebrows open.

We sit and breathe for five minutes.

We covered our faces from the public. Nobody sees him. There is no need to strain, the soft touch of the palms protects, every vein on the face can be dissolved, relaxed.

We breathe softly. You don't need to keep your face relaxed. It relaxed on its own.

The feelings we suppress are released. Some at this moment start to cry.

Feelings come to the surface. Hidden, suppressed, revealed. Feelings come out. You can talk to yourself quietly.

I don't want to take my palms away from my face. We hid a lot. We can rest.

Liberated feelings no longer bother us.

The second exercise is called "Listen to the laughter of the heart"

We can listen to how the organs of our body sound, how they cry and laugh.

True true.

Sit down, relax, listen to your body.

How do your organs sound?

The sound can be anything. What you will hear. For example:

- Head like a swarm of bees.

- Neck like rustling foliage.

Heart like rain outside the window.

- The spine - creaks. Very unpleasant. Painful. Like an old bucket.

Listen to the organs whose sound is unpleasant to you. Something went wrong there. You sit and listen. Here is the spine creaks. Why is he squeaking? Creaks because my back hurts. Listen to him carefully. The sound will gradually change.

First, the creak of iron.

Then the front door.

Then the windshield wipers.

Then the creak of snow under the felt boots.

You just sit and listen to how your body sounds. And what creaked stops, and the pain goes away, and you like all the sounds of your body, and you relax.

You can listen to your body laughing and crying.

How are they today for your organs? Calm, fun, sad?

The head is silent today. Softly, calmly.

The larynx smiles wearily.

The belly is something sad. Listen to him. Talk to him like a sick child. Give hope. Wait for him to smile.

As a result of listening and changing the sound, emotional coloring of organs, the general energy of the body increases. A feeling of lightness, freedom, sometimes - weightlessness, flight comes.

And you yourself will not notice how you will become calmer.

The next three exercises - these are breathing techniques, simple, good because they can be performed anywhere, even in the most crowded.

The third exercise is called "Breathing the belly."

You need to put your left or right hands on your stomach, whatever is convenient for you. At the entrance, the belly inflates - the hand rises, on exhalation the belly deflates - the hand drops. Up - down, up - down. Breathe, watch your hand and repeat "up and down", 40 such movements are enough for the state to change to a calm one.

The fourth exercise is called "Conscious Breathing"

Close your eyes and imagine that you are inhaling through one nostril and exhaling through the other, and so on, alternately:

1) inhale through the left nostril - exhale through the right;

2) inhale through the right nostril - exhale through the left;

3) inhale through the left nostril - exhale through the right;

4) inhale through the right nostril - exhale through the left;

5) inhale through both nostrils - exhale through both nostrils. Then start over.

You can use this exercise in many situations and completely unnoticed by others. Focusing on the visualization of the breathing process helps to disconnect from the outside world and draw attention inward. This precedes and promotes relaxation.

The fifth exercise is the Ball Technique

Close your eyes and imagine a light tennis ball in front of you.

Inhale and the ball rises slowly and smoothly from the center of your abdomen to your throat.

Exhale - and the ball also smoothly goes down.

Inhalation - slowly and smoothly rises up, exhalation - gently and smoothly goes down.