Despite the lack of a specific name for fear of fire alarms, the general term “phonophobia” implies any irrational, destructive fear of a particular sound. Specialists consider the fear of fire alarm or sirens to be a special case of this phobia. As a rule, just to avoid fire alarms you are unlikely to succeed. So, for example, in order to be prepared for a real emergency, children at school regularly participate in fire drills. Adults are forced to periodically encounter an alarm, because to protect their home and family from fire, smoke detectors are installed in residential premises. Although there is not a single reliable medicine for the fear of fire anxiety, certain strategies and therapeutic approaches can help a person overcome his fear, cope with symptoms and embark on a healthy lifestyle. . Common methods of treating “simple phobias,” such as fear of fire anxiety, may consist of a mixture of cognitive-behavioral therapy (CBT), acceptance and commitment therapy (TVE), and exposure therapy.
Kiselevskaya Svetlana Vladimirovna
What should I do to get rid of pantic otakas?
Elena, “Self-therapy of fear” will help you deal with fears yourself - http://psiholog-dnepr.com.ua/terapiya-strakha
When fears cease to occupy first place in your life, confidence and self-confidence will appear.
Read about it here: http://psiholog-dnepr.com.ua/be-your-own-therapist/diary-confidence
Sincerely, Kiselevskaya Svetlana, psychologist, master.
What is fear?
People who want to overcome their fear must begin with a clear understanding of what a person is experiencing. You can’t just stop being afraid with a strong-willed effort. The nature of irrational fears and their manifestations is very diverse, and the number of reasons why these feelings arise is just as great. In other words, there are as many varieties of fears as there are people who experience them.
In psychology, this sensation is defined as an acute, affective emotional state that arises in the mind as a reaction to danger, a threat. Psychologists attribute fear to the so-called basic emotions, that is, those that are given from birth, which do not need to be specially studied in the process of life. In simple words, if you scare a small child, he will cry right away, and will not freeze in anticipation of a “clue” on how to respond to the threat.
Do I need to deal with this feeling?
As a rule, after the question of how to overcome fear, another question arises: should this be done? If a feeling arises in the presence of danger or a threat, then one should listen to it, and not try to overcome it. This feeling is given to man by nature and is one of the protective psychological mechanisms.
Irrational fears appear regardless of the presence of danger or threat; they are not even an intuitive foreboding. The person experiencing such sensations is far from always able to even understand, and even he can’t control them at all. Psychologists call these sensations phobias. And they must be overcome, because these feelings not only poison a person’s life, but also drown out the real, natural fear, dull the perception of real threats and dangers.
What is anxiety?
Anxiety - a sensation akin to irrational fear, which is a frequent companion of it. However, these sensations are not similar and do not duplicate one another. Anxiety may well arise without the appearance of obsessive fear. A phobia is not always accompanied by a tendency to anxiety.
In psychology, anxiety is understood as emotion that immerses a person in a state of uncertainty, this is the expectation or premonition of bad events, incidents. At the same time, the expectation itself cannot be determined; a person is not able to describe what he foresees.
In other words, this feeling is initially vague, devoid of even a hint of specificity. The causes of anxiety also defy explanation. That is, there is no objective factor that is recognized by man and triggers the mechanism of this sensation. Anxiety is in the unconscious, in order to overcome it, a person has to plunge into the most secret nooks and crannies of his mind.
What is anxiety?
When thinking about how to overcome fears and anxieties on their own, people often come across this term. Almost everyone considers it one of the options for the concept of "anxiety." Meanwhile, in psychology, this is a completely separate phenomenon.
Anxiety by specialists is understood not as a separate emotion or an obsessive sensation, but as a property of a human personality.
The description of anxiety as a characteristic feature of a person was first made by Dr. Sigmund Freud. He also distinguished between this concept and a sense of anxiety. This definition of its relevance has not lost today.
Anxiety is a feature of a person’s perception of the surrounding reality, the specificity of his nervous activity. With this property, people tend to worry about every little thing, worry and worry. About this type of personality in the people say "indifferent person" or "alarmist". That is, anxiety manifests itself in a keen attitude to everything around.
However, this personality trait can also take a negative, pathological color. In this case, anxiety is considered as a complementary feature. That is, it becomes a characteristic type of behavior for people prone to irrational fears and anxieties. Accordingly, in the presence of phobias, this personality trait is an endless string of anxieties with attendant fears.
How are fears classified?
Of course, in order to overcome fear, you need to understand its nature. Psychologists divide this feeling into two major types:
Natural fears do not require correction, but irrational ones are a pathology. Irrational fear is able to take such forms:
- extreme drama with the presence of complications, development, peak and extinction,
- prolonged, sluggish course or constant presence.
Both of these forms are extremely dangerous both for the emotional state of a person and for his physiology. Extreme acute forms of fear lead to shock, severe nervous shocks that have consequences. For example, because of the horror experienced, a person may be speechless, begin to stutter, and he may develop a nervous tic. Horror can be the culprit of a heart attack, stroke, and other pathologies.
Lingering, constantly present in the minds of fears can drive you crazy, give rise to numerous mania, cause migraines or cause inappropriate behavior, strange actions. They also provoke the development of diseases of the heart, blood vessels, and nervous system. For example, the vast majority of neuroses are based on lingering irrational fears.
How to understand that fear is irrational?
Without a doubt, in how to overcome fear, an important role is played by the understanding that feeling is pathological, unhealthy. But how to understand whether the sensations are normal? In the modern world, people are often afraid of many things, for example, to remain without work. Many are afraid of the risk of not receiving timely wages and late payments. Often people are afraid to cross the road so as not to be hit by a reckless driver. The list of examples can be continued.
But are these sensations pathological? No, because they have good reason and arise as a defensive reaction to the threat. How to overcome your fear if it has a natural nature? No, this is simply impossible. There is no point in fighting normal feelings; “fighting” should be with pathologies.
However, any normal, natural, and rational fear can transform into a phobia. What does this mean? That fears of any subject can be both normal and painful. For example, the fear of losing a job can be both natural and pathological.
For this reason, one should not pay attention to the subject of the experienced feeling. To determine the nature of fear, it does not matter at all what a person is afraid of - airplanes, spiders, heights, mice, public transport or anything else. There are incredibly many reasons for fear.
How to determine that the experience is irrational? Very simple. Pathological fear has clear and unambiguous physiological symptoms:
- sharp and heavy sweating,
- chills, trembling, muscle cramps,
- tremor of hands or feet,
- lack of air, feeling of "squeezing" in the chest.
Along with this, a person is emotionally experiencing a panic, he completely loses the opportunity to adequately perceive reality and think sensibly. Natural fear does not make it impossible to evaluate what is happening.
Constant fear depletes the human body, takes away all his life forces. Therefore, people feel:
- desire to sleep
- loss or, conversely, increased appetite.
The integrity and quality of sleep with pathological protracted fears are violated. A person constantly wants to sleep, not so much because of his worries and worries, but because he spends nights in nightmares. Sleep becomes superficial, intermittent, and the deep phase in it is completely absent.
The main methods of dealing with fears
What is required to defeat fears? According to a popular saying, they just need to "face it." And what exactly do experts advise people who are considering how to overcome fears and anxieties? The advice of a psychologist, as a rule, begins with a recommendation to familiarize yourself with the basic methods of combating phobias. We will definitely return to this issue.
The main ways in which you can cope with fears are:
- recognition of a problem
- designation of fear, if there are many of them, then an understanding of each separately,
- identification and awareness of the causes of experiences,
- relaxation and rest
- discussion of feelings with other people,
- keeping a diary - fixing on paper allows you to look at emotions from the side,
- receiving positive, in the broadest sense, including visiting humorous concerts, reading jokes, watching comedy films,
- maximum employment - you need to find a job literally every minute,
- abduction of the fear of a certain time in the daily routine (for example, you can set aside 10 minutes and during this period imagine “all the horrors of the world”),
- ending the "relishing of the past", whatever it is,
- cardinal changes in ordinary life concerns, for example, a change in diet,
- visualization of the phenomena opposite to the test (for example, if a person is afraid of spiders, then when approaching an attack of arachnophobia, you need to imagine how the insect was slammed or the toad ate it),
- giving up everything that fuels anxiety and phobias.
Of course, communicating with people is the best way to overcome your fear. It is not necessary to discuss your own phobias and anxieties with everyone around, you just need to be in society as much as possible, spend time with friends and relatives. This will prevent self-closure and, accordingly, will prevent the person from looping on his pathological sensations.
How to overcome a sense of fear? Through the implementation of sequential actions, work on oneself and openness in relationships with other people. Something that is difficult to cope alone, is sometimes easily overcome with the help of relatives and friends.
How to apply these tips in life? How to overcome fear with their help?
This question is extremely important. In the practical application of methods of combating phobias, one should proceed from personal, own fear. But you do not need to choose tips, you should apply them all, adapting to your feelings.
Begin by recognizing that anxieties and fears are a problem and interfere with life. As a rule, people deny the fact that their sensations are a pathology, although they complain about them. Accepting one’s emotional state is already half the path to be overcome in order to overcome fears and anxieties. The advice of psychologists at this stage of self-treatment is ineffective, because it is impossible to force a person to acknowledge the existence of a problem.
After the pathology is recognized, you need to understand it. That is, to identify the subject, the theme of fears and try to understand where they came from. It is extremely difficult to do it yourself. Psychologists advise using records or identifying the types and sources of experiences in a conversation with someone.
Be sure to learn how to relax and rest. This is important for normalizing sleep and relieving nervous tension. How to achieve this? It is very simple: you need to get tired physically, but the lesson should bring joy, and not be a burden. Practically every psychologist advises to lead an active healthy lifestyle or visit a gym. How to overcome fear without doing exercise machines and without running in the park? Many people are puzzled by this question. Not everyone is attracted to sports exercises and active pastime. Forcing yourself to do what you do not like should not be. It’s quite possible to get tired physically, working in the country, walking with a camera around the city or doing repairs, cleaning.
Not everyone can talk with other people about their fears. Of course, we are talking about real, deep experiences. Meanwhile, discussing your feelings is necessary. Sometimes a story about a nightmare instantly at times reduces its significance. Described in words, the voiced experience no longer seems so global and frightening as that which is kept secret. Keeping a diary has a similar goal: with the help of writing, the importance of fear is reduced and there is an opportunity to “consider” it from the side.
The visualization method is very clearly shown in the Harry Potter movie. It's about an episode in which young wizards are taught how to deal with their fears. The essence of the technique is that each emotion has a contrast. If the passage across the road is frightening, you need to stop and imagine how trees sprout through it, making it impossible for cars to travel, or how cars move out of the roadway and hide in bushes. It is not the nightmare itself that needs to be visualized, but the option to resolve it.
Similarly, the influence of humor. How to overcome your fear to a person is easiest? Laugh at him. Laughter is the opposite of horror.
The next recommendation is that you cannot stay idle. If a person is not busy with anything, various thoughts appear in his head, phobias, obsessive desires awaken. It can be anything, for example, you can learn to knit or embroider. Psychologists recommended painting classes at the end of the century before last.
How to overcome fears that do not go away?
How to overcome your fear, if it is obsessive, does not disappear? Among the recommendations of psychologists there is a very unusual and, at first glance, strange advice. It's about assigning your fears to a specific time period in your daily routine.
This method is necessary if the nature of his unrest is not clear to a person. But getting rid of anxieties, distracting from them does not work. Of course, in such a situation, the help of a psychiatrist is required, but if there is no opportunity to visit a doctor, then you need to take some time for your nightmares. It is impossible to overcome fear with this method, but it allows you to control emotions and manage them.
The essence of this method is that once a day, for example, from 19:00 to 19:20, a person should imagine the most terrible and bad things, which worry and frighten him. Over time, this will become a habit, and fears will cease to arise spontaneously, they will "wait in the wings."
How to overcome fear, the causes of which are unknown? Psychologists say that the vast majority of pathological emotions are formed in early childhood. Accordingly, the sources of fear must be sought in the distant past. Without the help of a specialist, this is very difficult, almost impossible. Therefore, it is worth trying to “let go of the past” completely, literally start life anew. Of course, it is difficult to abandon the memories, but this does not need to be done. You can’t get hung up on the past. If you want to immerse yourself in memories, you should start dreaming and fantasizing.
Sometimes fears do not leave a person just because he constantly feeds them. For example, if a phobia concerns global warming, the growth of crime, wars, or an economic downturn, epidemics, you need to stop watching and reading news. If a person is afraid of vampires or zombies - no need to watch horror films. Those who are scared of clowns should not spend evenings in the circus. The list of examples can be continued, of course.
How to cope with a specific fear? How not to be afraid to drive or enter the cabin?
How to overcome the fear of flying? How not to be afraid to drive a car? These are the most pressing issues, because so many people have to use air communications and cars.
It is important to understand the nature of fear. If a person survived the catastrophe, severe turbulence, the seizure of an airliner by terrorists, then there can be no talk of independently overcoming anxiety. In such a situation, the help of a psychiatrist specializing in the rehabilitation of victims of disasters is needed.
Однако в большинстве случаев страх вызван не наличием негативного личного опыта, а его вероятностью и непонятностью механизма полета или вождения. То есть люди знают, что самолет или автомобиль теоретически могут разбиться. Возможно, они не понимают, как огромная и тяжелая груда металла может взлететь. Or they find it difficult to control the machine.
So how to overcome the fear of driving and flying? Psychologists believe that such a phobia can be overcome with the help of gaining positive experience. That is, you need to overpower yourself and fly somewhere or get behind the wheel. As soon as nothing bad happens, the phobia will disappear. If you constantly think about how scary it is to fly or drive a car, then the fears will be fixed, will become intrusive and constant. In this case, to overcome them you will need the help of a specialist.
How to overcome fear and anxiety?
Fear, as you already understood, not only plays a useful, protective role, but also encourages you to avoid even potential danger, where it is possible.
It is far from always justified and protects us from danger. Often, it simply makes you suffer and prevents you from moving towards success and happiness, which means that it’s important for us to learn don't blindly believe and give in every fit of instinct, and deliberately intervene .
Unlike an animal that is unable to independently change the situation (the dog will continue to be afraid of worthless “whistling”), a person has a mind that allows consciously go the other way.
Ready to go the other way and conquer fear? Then:
1. When some fear arises no need to believe him right away , many of our feelings just lie to us. I was very well convinced of this, observing how and where that comes from.
Fear sits inside us and only searches for hooks to catch, it does not need special conditions, instinct is ready to sound the alarm for everything. As soon as we internally weaken, we experience stress and a bad state, it is right there and begins to get out.
Therefore, when you are anxious, remember, this does not mean that there is danger.
2. The growth and intensification of fear contributes to the very desire to get rid of it.
But to completely get rid of fear, as many dream of it, in principle impossible . This is the same as wanting to get rid of the skin. After all, skin is just like healthy fear, performs a protective function - to get rid of fear - it's like trying to peel off your skin.
Exactly your goal is to get rid and no fear at all makes this feeling even more acute. You just think: “How to get rid, how to get rid, and what I feel now, I’m scared, horrified, what to do when it’s over, run-run.”, Thereby, mentally cycle through it, the vegetative system will turn on, and you will do not let yourself relax.
Our task is to bring fears and anxieties, which are justified in certain situations, to a normal (healthy) level, and not get rid of them completely.
Fear has always been and will be. Realize and accept this fact . For starters, stop fighting with him, because he is not your enemy He just is, and there is nothing wrong with him. It is very important to start changing attitudes towards him from the inside and overlookthat you experience it.
This emotion is just now overly sharp works within you because you afraid to experience it. As a child, you were not afraid of this, did not attach importance to the feeling of fear and did not want to get rid, well, you were and have been, gone and gone.
Remember always that this is only internal, chemical reaction in the body (adrenaline playing). Yes - unpleasant, yes - painful, yes - scary and sometimes very, but tolerant and safe, don't resist manifestation of this reaction, let it make a noise and go out by itself.
When fear begins to crush pause attention and watch everything that happens inside of you, realize that in the reality nothing threatens you (fear is only in your mind), and continue to observe any sensations in the body. Take a closer look at your breathing and hold attention to it, smoothly align it.
Start capturing thoughts that excite you, it is they that exacerbate your fear and panic, but do not drive them by force of will just try not to get caught in a mental maelstrom: “what if, what if, why”, and not appreciating what is happening (bad, good), just watch everything , gradually you will begin to feel better.
Here you observe how your psyche and the body as a whole react to some external stimulus (situation, person, phenomenon), you act as an outside observer for what is happening in and around you. And thus, gradually, through observation, you exert an influence on this reaction from within, and in the future it becomes weaker and weaker. You train your psyche be less and less greedy for this feeling.
And all this can be achieved thanks to “awareness”, fear is very afraid of awareness that this is read in the article “Awareness is the way to oneself”.
Not everything will always succeed, especially at first, but over time it will be easier and better.
Consider this moment and do not rush into despair if something is not as you wanted, not all at once, friends, it is commonplace to need regular practice and time.
3. Extremely important point: fear theory does not conquer avoiding behavior - even more so.
In order for it to fade, you need to consciously go to meet him.
The difference between courageous, problem-solving people and cowards is not that the former do not feel fear, but that they step over fear, fear and act .
Life is too short to be inactive and, if you want more from life, you must internallychange : acquire new useful habits, learn to calmly experience emotions, control thinking and decide on some actions, take risks.
After all “Opportunity” is always more important than risk , and the risk always will be , the main thing is that the “opportunity” is reasonable and perspective.
To you now very wrong it seems that first you need to get rid of fear, gain confidence, and then act, although, in fact, in reality, everything is just otherwise .
When you jump into the water for the first time, you need to jump, it makes no sense to constantly think about whether you are ready for it or not, until you jump, recognize and learn.
Step by step, drop by drop, sharp jumps, the majority will not succeed, try to win in a snap strong fear is ineffective, most likely, it will crush you, you need preparation.
Start with less significant fears and move slowly.
- Afraid of communication, you feel uncomfortable among people - start going out to people and chatting, tell someone something good just like that.
- You are afraid of refusal when meeting with the opposite sex - just “stay close” for a start, then start asking simple questions, like: “How to find such a place?”, Etc.
- Afraid of traveling - start traveling, not far away for a start.
And in such moments, focus your attention and consider what going on inside youwhen you enter a situation, so you begin to know yourself through a reflection of what is happening, you act and consciously observe everything.
You will instinctively want to flee, but there is no easy way: you either do what you fear and then the fear recedes, or you succumb to the elemental instinct and live as before. Fear always arises when we leave a comfortable zone, when we begin to act and change something in life. His appearance points to prospects, and he teaches us to overcome our weaknesses and become stronger. Therefore, do not be afraid of fear, be afraid of inaction!
4. And the last one here: practice relaxing techniques and more mental and emotional rest, it is very important to restore the nervous system, and for most of you it is extremely shaky, without this you simply won’t be able to act normally.
I also strongly recommend playing sports, at least doing a little simple exercises: squats, push-ups, and presses - this helps to overcome fear and anxiety, as it improves not only the physics of the body, but also the mental state.
Homework for you.
- Observe your fear as it manifests itself in the body and where. It can be unpleasant sensations in the stomach, heaviness in the head or “haze”, shortness of breath, numbness in the extremities, tremors, chest pain, etc.
- Take a look at what thoughts come to you at that moment, and how they affect you.
- Then analyze whether it is natural fear or neurotic.
- Write in the comments about your observations, conclusions and ask if you have any questions.
In the next article, "How to get rid of anxiety on your own," we will talk about individual, important points, this will help you better act and overcome this condition.
Good luck defeating fear!
Regards, Andrei Russkikh.
If you are interested in the topic of self-development and health, subscribe to blog updates in the form below.