Reducing the feeling of internal anxiety, fear of tension, is called. How to get rid of anxiety, fear and worry. Learn to slow down your imagination with work

Anxiety and restlessness are a person’s tendency to experience a state of anxiety. Quite often, such feelings arise when people are faced with serious problems or stressful situations.

Types of Anxiety and Worry

In his life, a person may encounter the following types of anxiety:

Causes and symptoms

The reasons for feelings of anxiety and restlessness can vary. The main ones include:

The above reasons most often cause anxiety disorders in people at risk:

Such disorders lead to the appearance various symptoms, the main one of which is excessive anxiety. Physical symptoms may also occur:

• impaired concentration;
• fatigue;
• increased irritability;
• sleep problems;
• numbness in the arms or legs;
• anxiety;
• pain in the abdomen or back;
• hyperemia;
• shiver;
• sweating;
• constant feeling fatigue.

A correct diagnosis will help you understand how to cope with anxiety and worry. Put correct diagnosis a psychiatrist can. You should only seek help if the symptoms of the disease do not go away within a month or several weeks.

The diagnosis is quite simple. It is much more difficult to determine which type of disorder a patient has, since many of them have almost the same symptoms.

To study the essence of the problem and clarify the diagnosis, the psychiatrist conducts special psychological tests. The doctor should also pay attention to the following points:

• absence or presence characteristic symptoms, their duration;
• the presence of a connection between symptoms and possible diseases organs;
• the presence of stressful situations that could lead to the appearance of an anxiety disorder.

Treatment

Some people don't know what to do when constant anxiety and anxiety. There are several ways to get rid of this.

Drug treatment

Tablets for anxiety and restlessness are prescribed for aggravated disease. During treatment the following may be used:

1. Tranquilizers. Allows you to relieve muscle tension, reduce the severity of fear and anxiety. Tranquilizers must be used with caution, as they are addictive.
2. Beta blockers. Helps get rid of vegetative symptoms.
3. Antidepressants. With their help, you can get rid of depression and normalize the patient’s mood.

Confrontation

Used if you need to get rid of increased anxiety. The essence this method consists of creating an alarming situation that the patient must cope with. Regular repetition of the procedure reduces the level of anxiety and makes a person confident in his abilities.

Psychotherapy

Frees the patient from negative thoughts, which aggravate the anxiety state. It is enough to carry out 10-15 sessions to completely get rid of anxiety.

Physical rehabilitation

It is a set of exercises, most of which were taken from yoga. With their help, anxiety, fatigue and nervous tension are relieved.

Hypnosis

The fastest and effective method getting rid of anxiety. During hypnosis, the patient faces his fears, which allows him to find ways to overcome them.

Treatment of children

To get rid of anxiety disorders in children, medications are used and behavioral therapy, which is the most effective method treatment. Its essence is to create frightening situations and take measures to help cope with them.

Prevention

To prevent the onset and development of an anxiety disorder, you must:

1. Don't get nervous over trifles. To do this, you need to change your attitude towards factors that may cause anxiety.
2. Exercise. Regular physical exercise will help you take your mind off your problems.
3. Avoid stressful situations. It is recommended to do less activities that cause negative emotions and worsen your mood.
4. Rest periodically. A little rest helps relieve anxiety, fatigue and stress.
5. Eat nutritiously and limit consumption strong tea, coffee and alcohol. It is necessary to eat more vegetables and fruits, which contain many vitamins. If this is not possible, then you can take vitamin complexes.

Consequences

If you do not get rid of this problem in a timely manner, some complications may appear.
If left untreated, the feeling of anxiety becomes so pronounced that the person begins to panic and begin to behave inappropriately. Along with this, there appear physical disorders, which include vomiting, nausea, migraines, loss of appetite and bulimia. This strong excitement destroys not only a person’s psyche, but also his life.

Surely each of us has encountered a feeling of anxiety and restlessness, manifested in the form of inexplicable and insurmountable negative emotions. And if in some situations we blame stress or some kind of nervous shock, then anxiety can often arise for no reason.

In fact, there are still reasons, they are just not on the surface, but hidden deep inside, which is why it can be very difficult to open them. We will try to deal with this problem on our website.

Anxiety syndrome can cause a person to experience serious emotional (however, often physical) discomfort and interfere with enjoying life. Similar condition has a detrimental effect on the body and peace of mind, as a result of which psychosomatic diseases can develop.

If you are overcome by a feeling of anxiety for no reason, you need to understand its origins and try to help yourself. How to do it? The following material is devoted specifically to this topic.

What is anxiety and anxiety

Anxiety in psychology is considered as an emotion with a negative connotation that can arise in response to some event. There are also cases when a state of anxiety and restlessness arises for no reason.

It is necessary to distinguish between the concepts of anxiety and anxiety

Anxiety is an emotional state that occurs in situations of uncertain danger, so this emotion is often pointless. This concept was introduced into psychology by the creator of psychoanalysis, Sigmund Freud.

Anxiety is a whole range of emotions, including feelings of fear, shame, anxiety, guilt, etc. . This is individual psychological feature personality, manifested in the fact that a person is prone to experiences. The reason may be a weak nervous system, certain characteristics of temperament or personality.

Sometimes worrying is a completely normal condition, which can even be beneficial. For example, if we worry about something (in moderation), then this can force us to perform some tasks efficiently and achieve success. But, if anxiety develops into an anxiety disorder, then we are talking about a disorder that needs to be dealt with.

There are several types of anxiety disorders:

• Generalized. This is exactly the case when feelings of anxiety and restlessness arise without a reason. Upcoming exams, starting a new job, moving and other circumstances have absolutely nothing to do with it. This condition takes over a person suddenly and completely - to the point that the person cannot even carry out daily activities.
• Social. IN similar cases a vague feeling of anxiety does not allow you to feel comfortable surrounded by other people. Because of this, difficulties can arise even when a person simply goes outside, to the store or for a walk. As a result of this anxiety disorder, the need to study, work, attend public places turns into incredible torment for a person.
• Panic state. This disorder periodically occurs causeless fear and excitement. The intensity of fear in this case is pronounced. Suddenly, a person’s heart begins to beat rapidly, sweating increases, he begins to feel short of breath, and he begins to want to run somewhere and do something to get rid of this condition. People susceptible panic attacks, may even be afraid to leave the house and contact people.
• Phobias. Despite the fact that phobias are characterized by a fear of something specific (heights, confined spaces, insects, etc.), this is most often - unconscious anxiety. A person cannot explain why he is afraid, for example, of snakes, the dark, or something else.

Anxiety disorder often develops along with depression, obsessive-compulsive disorder, or bipolar disorder.

Difference between fear and anxiety

It is necessary to distinguish these two concepts from each other. Fear and anxiety, although they have similar manifestations, are still different states. Fear is an emotional reaction to some real threat. In turn, anxiety is perhaps an unreasonable expectation of something bad, some kind of danger or a traumatic situation. . To understand what we are talking about, let's give an example.

Suppose a student who has not prepared for an exam would, quite reasonably, fail the exam. On the other hand, look at an excellent student who has prepared thoroughly, studied all the answers to all the questions, but is still worried that he will not be able to get a good grade. In this case, we can argue about an inadequate reaction to the situation, which indicates a possible anxiety disorder.

So, let’s summarize what the difference and concerns are:

1. Fear is in response to some reasonable stimulus, and anxiety is a condition that occurs even in the absence of a clear danger signal.
2. Fear is usually focused on specific source of danger in the event of an inevitable expectation or a collision with it that has already occurred, and anxiety arises even if collision with danger is not predicted.
3. Fear develops at the moment of threat, and anxiety - long before it occurred. And it is not a fact that this frightening moment will come.
4. Fear based on experience a person, some traumatic events in his past. In turn, anxiety future-oriented and is not always supported by negative experience.
5. Fear most often has connection with inhibition of mental function due to involvement parasympathetic departments nervous system. Because of this, it is believed that the feeling of fear “paralyzes”, “turns off” or simply makes you run without looking back. Unreasonable anxiety, on the contrary, usually associated with stimulation of the sympathetic parts of the nervous system. But this does not mean that it is capable of mobilizing human forces and directing them to constructive solution. Anxiety takes over completely, makes thoughts swirl around the expectation of something unpleasant.

You should also distinguish between the concepts of fear and anxiety. If fear is an emotion that arises in some situations, then fear is felt quite often (if not all the time) and is rather a manifestation of personality. The same can be said for anxiety.

If a person sometimes experiences anxiety (in conditions that are natural for this), then anxiety occurs so often that it only harms and makes the person stop enjoying life and the usual joyful moments.

Symptoms of Anxiety

In general, we can say that the symptoms of fear and anxiety are very similar. Significant difference lies in the intensity. Naturally, fear is characterized by a brighter emotional coloring and suddenness of occurrence. But, in turn, constant increased anxiety can do a lot of harm to a person.

Severe anxiety, along with a change in the emotional background, usually manifests itself in conjunction with the following symptoms:

• a feeling of shaking the body (the so-called jitters), trembling in the hands;
• increased heart rate;
• increased sweating;
• chills;
• stiffness;
• feeling of tightness in chest;
• tension in the muscles until they become sore;
• headache, abdominal cavity and other parts of the body of unknown origin;
• loss of appetite or, conversely, its increase;
• worsening mood;
• inability to relax and concentrate;
• irritability;
• interrupted sleep, insomnia;
• lack of interest not only in usual, but also in most favorite activities.

Constant anxiety can lead to very unpleasant consequences. IN R As a result of this condition, cardiac arrhythmia may develop, dizziness, a feeling of a lump in the throat, attacks of suffocation, and tremors in the limbs may cause anxiety. There may even be changes in body temperature, problems with the digestive system . Naturally, health problems worsen the state of appearance, which, in turn, negatively affects all areas of life.

Causes of anxiety and fear attacks

A state of anxiety and restlessness, even seemingly causeless, still has its reasons. Sometimes getting to the truth is quite difficult, since anxiety can be hidden very deeply. If a person is unable to independently understand the origins of the problem, a competent psychologist or psychotherapist can help.

The most common causes of anxiety are: the following scenario options:

• N hereditary factor. It may seem strange, but anxiety can be passed on from immediate family. Perhaps it’s all about the properties of the nervous system, which are innate.
• Features of education. If a person was constantly scared as a child possible consequences certain actions, predicted failures, did not believe in your son or daughter, then increased anxiety inevitably develops. The child grows into an adult and projects the imposed model of behavior already in adult life.
• Overprotectiveness. Due to the fact that all issues were decided for such a person in childhood, he grows up childish and may be constantly afraid of making a mistake.
• The desire to constantly control everything. Usually this habit starts from childhood due to incorrect attitudes of adults. If such a person suddenly has something out of his control (well, or if there is a possibility of such a development of events), he becomes very worried.

Other reasons may also contribute to the appearance of anxiety: psychological trauma, severe stress, dangerous and even health or life-threatening situations, etc.

Understanding the cause of fear and anxiety is the first step towards getting rid of a pathological psycho-emotional state.

When is anxiety normal and when is it pathological?

As we have already indicated, in a number of situations anxiety is a completely justified state (upcoming exams, moving, moving to another job, etc.). It can help a person overcome some problems and eventually return to normal life. But, there are cases of pathological anxiety. It has a destructive effect not only psycho-emotionally, but also physiological state person.

How to distinguish pathological anxiety from what is the norm? According to several signs:

• If anxiety develops for no reason when there are no prerequisites for this. A person constantly expects something bad to happen and worries about himself and his loved ones. He almost never, even in a prosperous environment, feels calm.
• A person predicts unpleasant events, is expecting something terrible. This can be seen in his behavior. He either rushes about, constantly checking something or someone, then falls into a stupor, then withdraws into himself and does not want to contact others.
• In a state of some kind of panic due to increased anxiety, a person manifests and psychosomatic symptoms – breathing becomes intermittent, heart rate increases, dizziness appears, and sweating increases. Because of DC voltage the person is nervous and irritable, his sleep is disturbed.
• Anxiety without a reason doesn’t really just happen. It is always preceded by some circumstances, for example, unresolved conflicts, constant stay in a state of stress and even physiological disorders, including imbalance and brain diseases.

Unreasonable fear and anxiety is a problem that must be dealt with. A person constantly in this state can eventually lead himself to neurosis and a nervous breakdown.

How to get rid of feelings of anxiety and worry

What to do if you are overcome by a constant feeling of fear? Definitely: action is necessary. Psychologists suggest getting rid of anxiety and fear using the following recommendations:

1. Look for the reason. A persistent anxious feeling always has a reason, even if it seems to appear without reason. Think about at what point in your life did you begin to experience severe anxiety? Most likely, you will have to carefully delve into your memory and your feelings. You may discover many unexpected things. The reason may be troubles at work, relationships with loved ones, health problems, etc. Immediately think about whether you can change something in this situation. In most cases, you are still able to at least partially influence the source of anxiety (for example, find another job, resolve conflicts with loved ones, etc.), which will alleviate your condition.
2. Say your problem out loud. If the cause of the anxious state cannot be discovered, you can try to remove the feeling of anxiety by talking through the problem with another person. During the conversation, you can find out a lot of interesting things about yourself. But very important nuance: the interlocutor must have a positive attitude. It should not drive you into even greater despondency, but strive to give a positive charge.
3. Take your mind off your problems. Immerse yourself in a hobby, go to the cinema, chat with friends, visit an exhibition - do something that you like and that will allow you not to constantly replay it in your head anxious thoughts. Even if it’s some little thing like a pleasant tea party during lunch break At work.
4. Play sports. It has been verified by many people that regular exercise makes a person more emotionally balanced and self-confident. Physical activity helps relieve mental and muscle tension, at least temporarily get rid of depressing thoughts.
5. Find time for quality rest. The most affordable vacation that many people forget about is good dream. Down with “urgent” matters that drag on day after day. You must definitely allow yourself to get enough sleep (even if not always, but often). In sleep, you and your nervous system relax, so a well-rested person does not see as many dark colors around him than someone who systematically does not get enough sleep.
6. Get rid of these bad habits like smoking and drinking alcohol. Contrary to popular belief that cigarettes and alcohol help you relax, this is a big misconception. The already overstrained brain is forced to try to maintain balance, which is also being shaken harmful substances.
7. Learn relaxation techniques. Learn to relax with help breathing exercises, meditation, yogic asanas. Do you like it? Periodically play light, pleasant melodies that will have a relaxing effect on you. This can be combined with aromatherapy, bathing with essential oils. Listen to yourself, because you can tell yourself what is relaxing for you.

In some cases, pharmacology helps. The most important thing is to look for safe options to get out of the current situation and allow yourself to finally live without unreasonable worries and anxieties. You deserve to be happy!

Read with this article:

Almost everyone knows what anxiety and anxiety are. Such sensations are a signal from the human psyche, which indicate that there are changes in the systems of the human body, or in the environment around him. Anxiety ensures the mobilization of a person’s internal resources in case of danger. Therefore, in this state, muscle tension and trembling are often observed. Every body system is ready for extreme actions.

A person in a state of anxiety cannot concentrate and cannot sleep normally. He is tormented by bad premonitions, he is constantly afraid of something. Most often, this reaction occurs when stressful situations, or other diseases. A similar condition has physical signs. The person experiences a headache and painful sensation in the back and chest area. The heart rhythm may be disturbed. All these phenomena are observed against the background of general fatigue and malaise.

In a normal state of mind, an anxious state is necessary for a person, since it is required to withstand the dangers of the outside world. The brain begins to work more actively, allowing the body to prepare for certain actions. But if constant worry and anxiety are not controlled, they suppress a person and his everyday life is changing. Anxiety disorders often occur when a person is terrified of losing his job, or, conversely, he has to go through an interview with an employer to get the desired position.

To these are added various fears of a specific nature, perhaps obsessive-compulsive disorder, post-traumatic stress. Similar disorders appear in people starting from the age of fifteen. Anxiety and anxiety are chronic problem, and if they are not treated, then it is possible further development diseases.

Diseases accompanied by anxiety

Typically, people suffering elevated state anxiety, have psychological problems. But there are other diseases in which patients are subject to particular anxiety. This hypertonic disease . In this case it is observed anxious behavior high level. It should be noted that approximately half of patients diagnosed with hypertension suffer from psychopathological disorders of a neurotic level.

Experts identify such syndromes as anxiety, hypochondriacal, obsessive-phobic, depressive, and others. They are expressed in the fact that the patient is constantly in a restless state and fears for his health, and completely unreasonably. He believes that the doctors are not telling us something, and his situation is much more serious. A person constantly demands that his blood pressure be measured, asks for repeated tests, and seeks the possibility of treatment from psychics and healers.

How do you know if your anxiety is normal?

There are certain signs that indicate that it is time for you to see a doctor. The main ones are presented here.

1. A person subjectively believes that the feeling of anxiety is an obstacle to normal life activities, does not allow one to calmly go about one’s business, and interferes not only with work, professional activity, but also a comfortable stay.
2. Anxiety can be regarded as moderate, but it lasts quite a long time, not days, but whole weeks.
3. Periodically, a wave of acute anxiety and anxiety rolls in, attacks are repeated with a certain stability, and ruin a person’s life.
4. There is a constant fear that something will definitely go wrong. Failure in exams, a reprimand at work, a cold, a car breakdown, the death of a sick aunt, and so on.
5. It can be difficult to concentrate on a specific thought, and it is very difficult.
6. There is tension in the muscles, the person becomes fussy and absent-minded, he is unable to relax and give himself rest.
7. Feeling dizzy, watching increased sweating, gastrointestinal tract disorders occur, and the mouth becomes dry.
8. Often, in an anxious state, a person becomes aggressive and everything irritates him. Fears are not excluded, intrusive thoughts. Some fall into deep depression.

As you can see, the list of signs is quite long. But if you think that you or someone close to you has at least two or three symptoms, this is already serious reason in order to go to the clinic and find out the doctor’s opinion. It may well turn out that these are signs of the onset of a disease such as neurosis.

How is high anxiety treated?

Traditional medicine using drugs copes with such emotional disorders like anxiety increased anxiety. Treatment is carried out by a psychotherapist, and an experienced medical psychologist can also help. Typically, the course of treatment includes antidepressants and tranquilizers; what exactly to prescribe is decided by the specialist, since each case is individual. But it should be noted that psychotropic drugs provide only symptomatic treatment.

This means that the primary symptom becomes less intense, but the very cause of its occurrence remains. In this regard, in practice, relapses often occur, and the anxious state may return again, but slightly changed. For example, a person becomes susceptible obsessive fears or is constantly experiencing depression.

There are medical centers that do not treat such patients. medications. Specialists use psychotherapeutic methods, which are also very effective in solving emotional problems, and provide full recovery patient. Anyway, best option prescribes treatment qualified specialist. Doctors often use techniques mixed type when both medications and psychotherapeutic methods of recovery are used simultaneously mental health person.

How to get rid of worry and anxiety on your own

To help himself, the patient, as prescribed by the attending physician, must reconsider his lifestyle. Usually in modern world Speed ​​decides a lot, and people try to get things done in time great amount affairs, not taking into account that the day has a limited number of hours. Therefore, one of the important tasks is the need to adequately assess one’s own strengths, and Be sure to leave enough time for rest. Be sure to save at least one day off so that it fully lives up to its name - a day off.

Of great importance is also diet. When an anxious state is observed, harmful elements such as caffeine and nicotine should be avoided. Reducing the consumption of fatty and sweet foods will be beneficial.

You can achieve a more relaxed state by conducting sessions massage. Increased rubbing should be done in the neck and shoulder area. At deep massage the patient calms down, as excess tension characteristic of a state of increased anxiety is relieved from the muscles.

Benefits l any sport and physical exercise . You can simply go jogging, cycling and walking. It is advisable to do this at least every other day, for at least half an hour. You will feel your mood improve and general state, there will be confidence in your own strengths and capabilities. Anxiety caused by stress gradually disappears.

It’s good if you have the opportunity to tell about your feelings to a person who will listen and understand you correctly. Besides the doctor, it could be close person, family member. Every day you should analyze all past events in which you took part. By telling an outside listener about this, you will put your thoughts and feelings in order.

You should reconsider your life priorities, and engage in so-called revaluation of values. Try to become more disciplined, do not act rashly, spontaneously. Often a person plunges into a state of anxiety when turmoil and confusion reign in his thoughts. In some cases, you should mentally go back and try to look at the situation from the outside, to evaluate the correctness of your behavior.

When doing things, make a list, starting with the most urgent. Don't multitask. This distracts attention and ultimately causes anxiety.

Good news for those who struggle to cope with daily stress at home and work: there are available methods get rid of constant excitement and anxiety. As first aid, the author of a new book on stress recommends using simple exercises acupressure. Changing our reaction to stress is also within our power; to do this, we need to understand the work of the adrenal glands.

Any stress that we attribute to our emotional state- for example, anxiety, low self-esteem or violent reaction - are actually related to our physiology. These so-called "false feelings" are caused by a deficiency in the brain chemical reaction, capable of maintaining resistance to stress. However, such conditions can be quickly corrected by changing your physiology.

I asked Harvard University integrative medicine specialist Sarah Gottfried, MD, how to stop feeling like a failure if you can't live every moment of your life like you're a superhero. She suggested a new mantra: “It’s my adrenal glands, it’s not me.” According to Gottfried, we should stop blaming ourselves and trying to jump in over our heads, and instead should “think about our biology.”

Stress and the adrenal glands: how does it work?

Up to 70% of people who report stress actually suffer from some degree of adrenal imbalance (the organs that produce the hormones that control your response to stress). In conditions chronic stress Our body goes through three stages, which are characterized by to varying degrees adrenal imbalance and ultimately depletion.

At the first stage we accumulate extra energy to cope with stressors. After the first surge of adrenaline, the adrenal glands begin to secrete cortisol, which initially - and small quantities— is a source of strength and endurance for us. In the right amount, cortisol helps metabolize food, fight allergies, and reduce inflammation.

But if the state of excessive arousal continues, the adrenal glands begin to secrete too much adrenaline and cortisol, replacing them with our feel-good neurotransmitters, namely serotonin (the source of self-confidence and optimism) and dopamine (the source of pleasure). When cortisol chronically circulates in the body, it begins to stimulate inflammatory responses and can cause the very diseases it was originally intended to protect against. Accordingly, signs of disease or infection appear.

We no longer experience the “euphoria” associated with the adrenaline rush; instead of this appears Bad mood or even depression. Too big or too small amount cortisol can lead to decreased attention and a feeling of being overwhelmed. We resort to external stimulants - caffeine, salty or sweet foods. We exhaust ourselves even more by playing sports, or, conversely, we stop all physical activity. We're starting to feel chronic fatigue and irritation.

On last stage Adrenal imbalance causes such damage to these organs that they are no longer able to produce enough stress hormones. Every minor problem now seems like a global catastrophe. From now on, for example, when your son spills milk or your manager gives you a disapproving look, it is truly the end of the world for you.

Adrenal Fatigue: How to Avoid?

We all experience this condition - from time to time. But if this is your normal lifestyle, your body may be at risk of adrenal fatigue. “A high-sugar, low-protein diet triggers stress responses without us realizing it,” says best-selling author and nutritionist Julia Ross. Ironically, more than 70% of people eat the most junk food just to get rid of emotional stress. We could all do with getting our stress hormones checked so we know exactly where on the adrenal fatigue spectrum we each currently fall.

Instead of struggling through the thorns of stress or anxiety (and then beating yourself up for it), it's worth learning as much as possible about your physiology. You can do a saliva test using a test sold at a pharmacy, or take a blood test at any medical institution, where you will be helped to interpret the results. Then, using the medications prescribed to you, you can restore normal level hormones in the adrenal glands.

Many experts recommend starting with nutrition - adding necessary changes into your diet and watch for improvements. Start with small but consistent changes in your diet (for example, a diet high in protein and gluten-free vegetables), take natural vitamins and additives ( more vitamins Group B and fish oil, rich in omega-3 acids, for example), and also try natural herbs(such as rhodiola for concentration and balance; chamomile or passionflower to stimulate the “calming” parts of your brain).

Now I want to tell you some secret tricks that will instantly increase your self-confidence and reduce your anxiety levels.

4 quick ways to get rid of anxiety

One of the components of high stress resistance is the ability to pull yourself together and remain calm and confident, no matter what happens around you. You can do this with the following exercises.

What is the benefit of acupressure exercises, that is, pressing on biologically active points on the hands? Many nerve endings are concentrated at the fingertips. Putting your fingers in different combinations and holding them in that position for a specific time applies healing pressure to certain areas. nerve endings. These positions of the hands and fingers can stimulate the expression of various qualities (for example, fearlessness, confidence, a sense of power and peace) in the person performing this exercise, and can have a healing effect in the case of various problems with health.

In fact, you have the key to the internal medicine cabinet.

Exercise 1: Panic Switch Off Point

If you, like many other people, are nervous before... public speaking, use the following acupressure point, which I call the “panic switch off point.”

Hand position: thumb With your hand, touch the “knuckle” of your middle (third) finger. Then move your thumb toward your palm until you feel a “soft” indentation or small depression. The pressure should be moderate. By pressing this point you help regulate pressure and reduce anxiety.

Exercise 2: Confidence Point

To stimulate a state of confidence, try pressing the “confidence point.” By pressing this point you send a signal that reduces internal emotional stress, stimulating a state of calm. Place your hands in the appropriate position for at least 30 seconds before a speech, presentation, or any other time when you need a confidence boost.

Hand position: place the thumb of either hand at the side index finger between the first and second joint. Apply light to moderate pressure.

Exercise 3: Breathing technique to get rid of fear

You can train your body to let go of fear. Vigorous exhalations stimulate the PNS, promoting calm. I used this one breathing technique to get rid of claustrophobia, so that it would be easier for me to live in New York, where crowded subways and elevators are an integral part of life.

Breathing technique: Take vigorous inhalations through your nose and exhale through your mouth, concentrating on each inhalation and exhalation. As you exhale, forcefully throw your arms forward, as if you are pushing something away from you that you don’t like. Then, as you inhale, return your arms to your chest in a straight line, elbows pressed to your sides. Exhale sharply through your mouth, throwing your arms out again. Repeat one more time.

Hand position: connect the ends of the large and index finger and raise your arms in front of your chest, palms facing away from you.

Duration: Start by performing this exercise for one minute, gradually increase the training time to three minutes. When you do the exercise for the first time, you may feel a little dizzy—just stop if you feel any discomfort.

Exercise 4: Hand Positions to Encourage Solution Searching

For effective solution problems, you must be confident in your abilities and listen to your intuition. The following hand position can be used to activate the problem-solving brain center. This position helps you focus your attention on a point on your forehead that corresponds to the approximate location of your pineal gland and is located at the intersection of the left and right hemispheres. This point is access to “whole-brain thinking.” In some spiritual and physical yoga traditions, it is considered the “third eye”—the intersection of intuition and wisdom.

Hand position: connect the tip thumb right hand with the tips of the second (index) and third (middle) fingers. Place the "top" of this triangle about 2.5 cm from a point on the forehead that is about 2.5 cm above the point directly between the eyes. At the same time, connect the tip of the thumb of your left hand with the tips of the second (index) and third (middle) fingers in the same way. Place the “vertex” of this triangle about 2.5 cm from the point on your forehead that will correspond to your “intuition”.

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Discussion

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