Often false fears and experiences take precedence over a person’s general emotional background. Obsessive thoughts arouse fear that is difficult to handle in the future. Every day, someone is confronted with a similar condition, which causes an obsessional disorder to develop. Psychiatric disorders complicate it are significant, but there are ways you can get rid of obsessive thoughts and fears. First you need to understand what this syndrome is and what the reasons are 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. Such a personality disorder is considered the most difficult of all existing diseases. And it’s difficult in terms of treatment and diagnosis. Through illness a person ceases to enjoy life, sees every day in gray tones, experiences difficulties in interpersonal communication, work, study and daily life with the second half. Instead of focusing on the essence, the patient is fully immersed in his fears and spins up pre-existing obsessive thoughts.
Obsessive thoughts, which are basically manageable, are characteristic of each person. If you’re going to a major event or preparing for the exam, you’re probably scrolling in your head the next day. Some people worry about turning off the iron and constantly check the action that has already been 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 feels uncomfortable if they start behaving differently (without obsessive actions).
Obsession is called obsession syndrome, or mental illness, in which periods of varying degrees of complexity appear periodically. These aspects include 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 performed contributes to focus on the bad. Negative ideas that stick in your head develop into obsessive thoughts. Such a condition is often converted 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’s also not just focused on obsessive bad thoughts and fears. The syndrome hides the awareness of such an obsession in a person. The individual sees obsession as a strange creature, alien to his own “I”. However, it is impossible to deal with coercive acts, because there is no idea for what reasons they have arisen.
Depending on the nature of the manifestation of obsession is:
emotional (manifested in the form of phobias);
intellectual (lies in obsessive thoughts).
In some cases, the obsession manifests itself in the form of collecting things that it is a pity to separate, represent and shape images, obsessive ideas, doubts and desires.
Generally, an obsessive syndrome has the ownership of repetition on certain subjects. The most common are order, infection, symmetry, sexual behavior, violence, dirt.
Particularly remarkable is the obsession in which a person wants to do everything perfectly. If the situation does not go according to plan, there is a sense of incompleteness. To solve the problem, you need to repeat the same action repeatedly. For example, open and close the refrigerator.
To relieve nervous tension, a person is forced to create certain rituals that relieve anxiety. This is usually reflected in the re-checking of actions, washing, counting and other actions. The patient understands that he is carrying out a bunch of pointless manipulations, but they temporarily help to deal with obsessive thoughts and anxiety.
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Symptoms of obsessive syndrome
Obsession manifests itself in two aspects – physical and psychological.
shortness of breath, even after a short walk;
a sharp inflow or outflow of blood into the skin of the face;
increase intestinal motility.
Create intrusive images, scrolling through their heads over and over again.
Obsessive type of phobias, for example fear of being bitten by insects, fear of becoming infected.
The protective function of the person, manifested in the execution of certain rituals (on/off-light, etc.).
Painful memories, often repeated in the head and making a person blush, feel shame.
Hallucinations (in rare cases).
Doubts about the obsessive type regarding the action performed (everything must be done properly).
The desire to harm people or material objects, which will never be translated into reality because of the fear of being punished.
Useless pensive acts that are not of an educational nature.
Sliding conversations in your head, talking to yourself, making up fantasies that lead to a deterioration of the state of mind.
Sharp, then unsupported, apathy to connect people (family, colleagues, colleagues).
Causes of obsessive thoughts and fears
concepts and false beliefs in one’s own mind;
misconception about how the world works;
the belief that fear cannot be eradicated (constant feeding);
relaxing obsessive thoughts to unprecedented heights;
inability to control one’s thoughts and emotions;
the absence of a person who can speak;
doubt before the upcoming event, which takes place for the first time;
instinct of self-preservation;
unwillingness to be realized as a person (to build a career, family, etc.).
Ways to fight fear
If you are confronted with sudden anxiety, follow the advice of psychologists. They literally advise breathing out fear. Take a deep, even breath and then release the air just as slowly. Repeat the action until then, until you fully calm down. Try to focus on breathing, get away from everything that happens. In this way you stabilize the psycho-emotional background and you can make decisions. Constant exercise wipes out sudden fears.
2, Think positively.
Each person has to deal with a situation at least once in their life in which only one thought about the upcoming event leads to a state of dese to death. Most likely you think it won’t work, the event will fail. Learn to think positively, believe in your own strength. Look into 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’re sure, fear will evaporate.
3, Kick a wedge.
Experienced psychologists around the world claim that you can overcome fear by responding to anxiety. If you are afraid to swim, you have to jump off the pier and swim to the shore. Those who are afraid to speak in public are encouraged to spend more time as speakers. At the cost of adrenaline, you get wedge.
4, Become a confident person.
Specialists help some patients cope with a sudden bout of anxiety through role-playing. To do this, you need to dress in a confident person and perform all the tasks inherent in a businessman or speaker. At some point, a change of personality occurs, anxiety decreases and extremely rarely returns. Theatre performances are held until the new image is rooted in the brain.
4, Relax physically.
Together with the psychological techniques described above, the physical condition must be put in order. It is known that anxiety appears for several reasons, including fatigue. Aromatherapy, bathing, high quality massage, reading your favorite book helps restore the psycho-emotional background and relieve tension. It is important to completely eliminate obsessive anxiety and only think of the good.
5, Chat with people.
People who constantly retreat into themselves and find it difficult to make contact, less confident than those who are between people. And it’s absolutely irrelevant whether people are friends or not. The most important thing – social communication, without it anywhere. Uncertainty breeds fear that is difficult to explain. Try to spend more time in public places to solve the problem. Accept invitations from friends to visit a movie or take a walk.
6, Live the present.
Usually fears arise because of the comparison of their own “I” in the past and the present. If someone has previously failed in a public or love affair, he draws this uncertainty 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. Don’t judge yourself strictly, don’t be afraid to make mistakes, live for your own pleasure.
7, Buy a pet.
Animals are excellent companions that can lead a person out of even the most prolonged depression. If you often encounter sudden fears, simply switch to your four-year-old friend. Go to the nearest park for a run, meet other dog breeders. Give your pet all your love, you no longer feel fear and loneliness.
Ways to combat obsessive thoughts
1, Sound reflections.
Obsessive thoughts don’t just pass when you collect them within yourself. It is necessary to throw away the alarm or negative in any way possible. If thoughts are shocking and terrifying, share them with a piece of paper. Keep a diary, write in it everything that disturbs you and does not allow you to fall asleep. In case it is necessary to share obsessive but adequate considerations, find the “ears” in the face of family members or close friends. Once you discuss what is happening, the problem is resolved.
2, Accept the situation.
Unlike fear, which can easily 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 in your head. To avoid irreversible consequences, you need to sit down and think about what’s happening. Take the obsession. Try to find out what she’s heard so much about you. Try to find a solution. When this happens, it becomes much easier to think.
Relax. As in the case of fears, obsessive thoughts arise due to nervous exhaustion and physical fatigue. If the first case can be eradicated by going on holiday or visiting cultural events, then with physical fatigue everything is a little different. If you just lie down on the couch and look at the ceiling, obsessions don’t disappear anywhere. Take a walk or do a half-hour workout at home. At the end of therapy lie on the ground and concentrate on breathing. It is important to fully experience the movement of the aperture.
3, Become a happy person.
If obsessive thoughts are related to negative, try to reconsider your opinion. Stop thinking in a bad way, create a positive image. Think of the bright life and present it in detail. Try to grab a straw while you keep thinking about the good. When something like this comes to mind, think of a fairy tale that makes you forget negative thoughts.
4, No self-flagellation.
Some people cover up other unresolved problems with obsessive thoughts. In this way, they mask the tasks that had to be solved for a long time. Don’t do this, look at the cause of the situation. If you’re tormented by lack of money, get a job and increase your monthly salary. Solve the situation that covers you with obsessive ideas. There is another category of people – people are especially immersed in obsessive thoughts because they like to be patients. Stop self-flagellation and let others show pity for you.
5, 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 settled long and firmly in your head. For example, you prepare for food, while walking parallel to scrolling obsessive thoughts about all the pressing problems. Pull back, eat a piece of cake or some other favorite product. Feel the taste, eyes closed. You will understand that the experiences in the background are gone.
6, Don’t 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 repeat the manipulation of the second (third, fourth) time. Invite a friend, ask him to review the work. Stop picking yourself up if your partner said everything was done right. It is better to be distracted by communication or dinner with loved ones.
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7, Practical recommendations
If you suddenly get obsessive thoughts, think logically. Identify the entire chain that led to an emotional imbalance. Don’t try to suppress the discomfort.
In some cases, other thoughts will help to deal with obsessive ideas, but less tragic and negative.
Repeat daily after the black belt always turns white. Bad thoughts won’t haunt you all the time as you work on what’s happening.
8, Visualize and visualize again!
Try to create an image of the fear that fills you with horror. If you notice everything step by step, you will understand that there is nothing insoluble.