How to get rid of obsessive thoughts and fears

Often, false fears and experiences take precedence over the general emotional background of a person. Obsessive thoughts generate fear that is difficult to handle in the future. Every day, a person is faced with a similar condition, as a result of which an obsessional disorder develops. Psychiatric disorders significantly complicate being, but there are ways by which you can get rid of obsessive thoughts and fears. First you need to understand what is this syndrome and what are the reasons for its occurrence.

 How to get rid of obsessive thoughts and fears

What is obsessional syndrome?

Obsession is a manifestation of obsessive thoughts and fears, as well as the actions that follow them. Such a personality disorder is considered the most difficult of all existing diseases.And it is difficult in terms of treatment and diagnosis. Due to illness, a person ceases to enjoy life, sees every day in gray tones, experiences difficulties in interpersonal communication, work, study, and everyday life with the second half. Instead of focusing on the essentials, the patient is completely immersed in his fears and spins up already existing obsessive thoughts.

Obsessive thoughts, which in principle can be controlled, are characteristic of every person. If you are going to an important event or preparing for the exam, you probably scroll through the next day in your head. Some people worry about turning off the iron, constantly rechecking the action already taken. Such phenomena are not uncommon, they serve to reduce the level of anxiety and relieve nervous tension. At the same time, more than 45% of the population feel some discomfort if they begin to behave differently (without obsessive actions).

Obsession is called obsession syndrome, or a mental disorder, in which states of varying degrees of complexity periodically appear. These aspects entail thoughts, ideas, and actions that form a particular ritual.

The syndrome causes a person to experience nervous tension and severe stress. Constant fixation on uncertainty in the actions carried out contributes to focus on the bad. Negative ideas stuck in your head develop into obsessive thoughts. Such a state is often transformed into a neurotic disorder, but the patient does not suffer from violations of logic.

Obsession is not just compulsive behavior - repeating the same actions all the time. It is also not just focusing on obsessive bad thoughts and fears. The syndrome conceals the awareness of such obsession in a person. The individual perceives obsession as a foreign creature, alien to his own "I". However, it is impossible to deal with compulsions, because there is no idea for what reasons they arose.

Depending on the nature of the manifestation of obsession is:

  • emotional (manifested in the form of phobias);
  • motor (compulsive);
  • intellectual (lies in obsessive thoughts).

In some cases, the obsession manifests itself in the form of gathering things that it is a pity to part with, representing and shaping images, obsessive ideas, doubts and desires.

Generally speaking, an obsessive syndrome has the property of repetition on certain topics. The most common are order, infection, symmetry, sexual behavior, violence, dirt.

Particularly noteworthy is the obsession, in which a person wants to do everything perfectly. If the situation is not going according to plan, there is a feeling of incompleteness. To fix the problem, you need to repeat the same action repeatedly. For example, open and close the refrigerator.

To relieve nervous tension, an individual is forced to create certain rituals that will relieve anxiety. Most often this is manifested in the re-checking of already performed actions, washing, counting and other actions. The patient understands that he performs a bunch of senseless manipulations, but they temporarily help to cope with obsessive thoughts and fear.

Symptoms of Obsessive Syndrome

Obsession manifests itself in two aspects - physical and psychological.

Physical symptoms:

  • shortness of breath even after a minor walk;
  • dizziness;
  • tachycardia, bradycardia;
  • a sharp influx or outflow of blood in the skin of the face;
  • increase intestinal motility.

Psychological symptoms:

  1. Creating intrusive images, scrolling through their heads over and over again.
  2. Obsessive-type phobias, for example, fear of being bitten by insects, fear of being infected.
  3. The protective function of the person, manifested in the performance of certain rituals (on / off light, etc.).
  4. Painful memories, often repeated in the head and make a person blush, feel shame.
  5. Hallucinations (in rare cases).
  6. Doubts of the obsessive type with regards to the action performed (everything must be done well).
  7. The desire to harm people or material objects, which will never be translated into reality because of the fear of being punished.
  8. Useless pondering acts that are not educational in nature.
  9. Scrolling conversations in your head, talking to yourself, inventing fantasies that lead to a deterioration of mood.
  10. Sharp, than not supported, apathy to close people (relatives, colleagues, colleagues).

Causes of obsessive thoughts and fears

  • creating concepts and false beliefs in one’s own mind;
  • misconception about how the world works;
  • the belief that fear cannot be eradicated (constant feeding);
  • unwinding of obsessive thoughts to unprecedented heights;
  • inability to control one’s thoughts and emotions;
  • the absence of a person who can speak out;
  • doubt before the upcoming event, which is happening for the first time;
  • the instinct of self-preservation;
  • unwillingness to be realized as a person (to build a career, family, etc.).

Ways to fight fear

 Ways to fight fear

  1. Breathe. If you are faced with sudden fear, follow the advice of psychologists. They recommend literally exhaling fear. Take a deep, even breath, then release the air just as slowly. Repeat the action until then, until you calm down completely. Try to focus on breathing, move away from everything that happens. This way you stabilize the psycho-emotional background and you can make decisions. Constant practice eradicates sudden bouts of fear.
  2. Think positive. Every person at least once in his life faced with a situation where only one thought about the upcoming event leads to horror.Most likely, you think that it will not work, the event will fail. Learn to think positively, believe in your own strength. Look in the eyes of fear and see what specifically bothers you. Then analyze the situation. It is important to conclude that there are no insurmountable obstacles. When you are confident, fear will evaporate.
  3. Kick a wedge wedge. Experienced psychologists around the world argue that you can overcome fear by responding to anxiety. If you are afraid to swim, you should jump from the pier and swim to the shore. Those who are afraid of public speaking, it is recommended to spend more time as a speaker. At the expense of the adrenaline you get wedge wedge.
  4. Become a confident person. Specialists help some patients to deal with a sudden attack of fear through role-playing. To do this, you must dress in a confident person and perform all the tasks inherent in a businessman or speaker. At a certain point, a change of personality occurs, fear retreats and returns extremely rarely. Theatrical performances are held until the new image is rooted in the brain.
  5. Relax physically. Along with the psychological techniques described above, the physical condition must be put in order. It is known that fear appears for various reasons, including fatigue. Aromatherapy, bathing, high-quality massage, reading your favorite book will help restore the psycho-emotional background and relieve tension. It is important to completely eliminate obsessive fear and think only about the good.
  6. Chat with people. People who constantly withdraw into themselves and find it difficult to make contact, less confident than those who are among people. And it is absolutely unimportant whether people are friends or not. The main thing - social communication, without it anywhere. Uncertainty breeds fear that is difficult to explain. To eradicate the problem, try to spend more time in public places. Accept invitations from friends to visit a movie or take a walk.
  7. Live the present. Most often, any fears arise because of the comparison of their own "I" in the past and present. If a person has previously failed in a public speech or love relationship, he pulls this insecurity into the present life.The result is a constant comparison, fear does not allow to focus on today. Getting rid of these kinds of emotions will help focus on what you have now. Do not judge yourself strictly, do not be afraid to make mistakes, live for your own pleasure.
  8. Get a pet. Animals are excellent companions that can lead a person out of even the most protracted depression. If you often encounter sudden bouts of fear, simply switch to your four friend. Go to the nearest park for a run, meet other dog breeders. Give your pet all your love, you will no longer feel fear and loneliness.

Ways to combat obsessive thoughts

 Ways to combat obsessive thoughts

  1. Sound reflections. Obsessive thoughts do not pass just like that, if you will accumulate them in yourself. It is necessary to throw out the alarm or negative in any way possible. If thoughts are shocking and scary, you should share them with a piece of paper. Keep a diary, write in it all that disturbs you and does not allow to fall asleep. In the case when it is necessary to share obsessive but adequate considerations,find the "ears" in the face of relatives or close friends. As soon as you discuss what is happening, the problem will be resolved.
  2. Accept the situation. Unlike fear, which can simply be switched to a different course, obsessive thoughts have the ability to accumulate. This is where the opposite method works: the more you try to forget, the more negative it eats into your head. In order to avoid irreversible consequences, you need to sit down and think about what is happening. Take the obsession. Try to figure out exactly what she hooked you so much. Try to find a solution. When this happens, it will become much easier to think.
  3. Relax. As in the case of fears, obsessive thoughts arise as a result of nervous exhaustion and physical fatigue. If the first case can be eradicated by going on vacation or visiting cultural events, then with physical fatigue everything is a little different. If you just lie down on the sofa and look at the ceiling, obsessions will not disappear anywhere. Go for a walk or do a half-hour workout at home. At the end of therapy, lie on the floor and focus on breathing. It is important to fully experience the movement of the diaphragm.
  4. Become a cheerful person. If obsessive thoughts are related to negative, try to reconsider your point of view. Stop thinking in a bad way, create a positive image. Remember the bright life event and present it in detail. Try to grab a straw, while continuing to reflect on the good. If nothing like this comes to mind, invent a fairy tale that will make you forget about negative thoughts.
  5. Do not self-flagellation. Some people cover up other unresolved issues with obsessive thoughts. Thus they mask the tasks that had to be solved for a long time. Do not do so, look at the root of the situation. If you are tormented by lack of money, find a job and increase your monthly salary. Solve the situation you are covering up with obsessive ideas. There is another category of people - people are specially immersed in obsessive thoughts, because they like to be sufferers. Stop self-flagellation and make others show pity to you.
  6. Switch to your feelings. Man communicates with the world through sight, smell, hearing, taste, perception.It is these portals that will help eradicate obsessive thoughts that have long and firmly settled in your head. For example, you are preparing to eat, while parallel to scrolling obsessive thoughts about all the pressing problems. Pull back, eat a piece of cake or other favorite product. Feel the taste, eyes closed. You will understand that the experiences faded into the background.
  7. Do not be an idealist. If you often come up with obsessive thoughts that force you to correct the same action several times, reconsider the position. For example, you washed the windows, and then you are going to repeat the manipulation of the second (third, fourth) time. Invite a friend home, ask him to rate the work. Stop picking on yourself, if your partner said that everything was done well. It is better to be distracted by communication or dinner with loved ones.

Practical recommendations

  1. If obsessive thoughts suddenly come to you, think logically. Identify the whole chain that led to an emotional imbalance. Do not try to suppress discomfort.
  2. In some cases, other thoughts will help to cope with obsessive ideas, but less tragic and negative.
  3. Repeat daily that after the black band always goes white.Bad thoughts will not haunt you constantly if you work on what is happening.
  4. Visualize and visualize again! Try to create an image of the fear that makes you horrified. If you make out everything step by step, you will understand that there is nothing unsolvable.

Obsessive thoughts and fears have their reasons. If you eradicate them, the further problem will be solved much easier. Consider ways to help cope with obsessional syndrome on your own. If the disorder turned into a neurosis, you should contact a psychologist for help.

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