Constant anxiety in the soul causes. I'm worried about what to do

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Feelings of guilt are by no means a frightening state when it comes to elementary conscience. It is as characteristic of a conscientious individual as any other manifestation of emotions (for example, experiencing moral discomfort after a hangover is not only natural, but even useful).

However, a persistent guilt complex can act destructively if it becomes manic and, attacking more and more often, settles in the soul for a long time, preventing you from living normally and feeling like a positive, self-sufficient person, not mired in complete negativity.

No one is perfect - everyone makes mistakes, more than once. The scenario of late repentance is familiar to everyone. But repenting for decades, reproaching yourself almost daily for mistakes made in moments of weakness, due to lack of experience, incorrect assessment of facts, naivety or other reasons, is not even stupid - it’s destructive. For the ability to live in today and the future. For health, physical and mental.

Why do I constantly feel guilty?

Solving the question of how to get rid of guilt is not a five-minute event; it requires an analysis of the origins of the phenomenon. The causes of remorse tormenting the soul for past “sins” in most cases are rooted in childhood. It is then that the prerequisites for daily self-examination and the habit of inflicting “lynching” on oneself, the guilty one, are laid. This is not just pangs of conscience, but self-criticism, and the root cause of it is strict parents.

If a child is constantly condemned and reprimanded, punished for the slightest mistake, reproached for being the source of large and small troubles, he can become aggressive. This is not necessarily aggression directed at an external stimulus. Aggression towards oneself, bad, not living up to the expectations of relatives, threatens to develop into a constant feeling of guilt in front of everyone - from the category of eating from the inside, depriving the ability to rejoice and have fun.

Constant fatigue and somatic diseases

The problem of persistent fatigue is, of course, studied not only by psychologists, but also by doctors. a number of non-psychological reasons are also identified.

that could trigger chronic fatigue syndrome:

1. B12 and D, which are extremely necessary to maintain a normal level of performance and good mood.

2. Taking
   medications and other psychoactive
   substances
   that negatively affect brain function and depress it.
3. A number of somatic diseases
   : celiac disease (a gastrointestinal disease in which the body is not able to absorb gluten); Iron-deficiency anemia; sleep apnea (trouble breathing during sleep); hypothyroidism (thyroid disease); diabetes and prediabetes; mononucleosis (viral infection); restless legs syndrome (unpleasant feeling in the legs in the evening and at night); cardiovascular diseases.

Constant fatigue can have many causes

and she herself is always only
a consequence
of this or that problem.

To get rid of

for chronic fatigue, of course, you need to find its root cause.
It’s good if a person realizes that he has a particular disease and guesses that it is this disease that gives rise to fatigue, but what if not? How to find the cause of fatigue syndrome? Undergo a full medical examination
or at least have your blood tested. Next, if any health problems are discovered, contact a specific doctor (psychiatrist, endocrinologist, neurologist, gastroenterologist, etc.).

But in any case, regardless of whether this or that disease is discovered or it turns out that your health is excellent, you will have to work on yourself

on one's own!

How pathological guilt is expressed: visible and hidden signs

Evaluative phrases like “Who were you born like this”, “We are everything to you, and you...” lead the child/teenager to the conclusion: “I’m ruining everything”, “I’m the culprit of all the troubles”, “I’m to blame all around”, “ I am the source of suffering,” creating a constant feeling of guilt towards parents. The chain of consequences in adulthood includes:

• - low self-esteem;
• - fear of getting close to people;
• — uncertainty, complexes;
• - unreasonable self-accusation, self-torture;
• - changes in appearance: melancholy in every feature, a dull look, a pitiful smile, hunched shoulders.

Deep factors, supported and aggravated by society, are much more significant. All of them are the result of unsuccessful attempts to solve the dilemma of how to cope with feelings of guilt alone. The most common items in this behavioral chain list are:

• - confidence in one’s own “badness”;
• - inability to resist manipulators;
• - worries about the opinions of friends, colleagues, acquaintances;
• - the desire not to offend anyone, to be good for everyone;
• - isolation, lack of desire to share with anyone, voice what you think;
• - fear of tactical mistakes, fear of ruining a good initiative and disappointing everyone;
• - a persistent feeling of guilt and a sense of responsibility even for something to which one was indirectly involved;
• - willingness to endure unfair, undeserved accusations from others, dissatisfaction with oneself, life, tendency to depression.

About the causes and symptoms of anxiety disorder

Any disease has roots. Violation always stems from a cause. It’s one thing to make a diagnosis, another thing to deal with the etiology. Psychotherapy studies the human condition, clearly defining the mechanism of pathological development.

The restlessness that accompanies an anxiety disorder can be caused by a number of factors, including:

• specific fears - before some event, fear of losing something/someone, fear of ignorance, fear of punishment, etc.;
• “anxiety-premonition” is the problem of this esoteric fear that it can begin to guide a person and in the end will invariably lead to a bad ending;
• anxiety in the soul can be caused by the past - misdeeds or even crimes that force a person to suffer (“conscience gnaws”);
• the cause can be any “wrong” (and at the same time not expressed, hidden) emotion - anger, envy, hatred of an enemy, greed, greed;
• physical and mental disorders - hypertension, endocrine disorders, alcoholism, schizophrenia and others.

Fears with a clearly defined focus are cruel destroyers of your life. They do not spare any feelings and are capable of poisoning any pleasant event. In moments when you need to have fun, you worry and “poison” your soul with possible “what ifs”.

The long-awaited vacation is overshadowed by the “anticipation” of injuries, accidents, accidents. Getting hired for a good and well-paid job, even if you have an excellent resume and brilliant talent, can fail - you could not pull yourself together, you could not calm down the anxiety that began to guide your every step. Perhaps you never reached your destination.

Anxiety can keep you locked in for the rest of your life, robbing you of your prospects and future.

“Premonition” has a different nature, which is almost impossible for a non-professional to understand. An obsessive expectation of trouble often accompanies a general unfavorable background in life: ill health, unfavorable financial situation, intrapersonal conflict, unfulfillment in a career or personal life. But situations are also typical when, on the contrary, a person is afraid of losing everything beautiful that life has given. And anxiety, instead of joy and pleasure, becomes a life partner. And thought, as we know, is capable of changing reality and directing the “thinker” onto a disastrous path [26].

Anxiety in the soul can be aroused by any reason - events in the present, past or expected future. The following symptoms may indicate this condition:

• depressed mood;
• loss of interest in activities;
• headache and other pain;
• disturbances of appetite, sleep;
• cardiopalmus;
• trembling, muscle tension;
• motor restlessness;
• sweating, chills;
• shortness of breath, PA.

Of course, the quality of life with constant anxiety worsens. The natural outcome of chronic anxiety is depression or any other illness or deterioration in appearance. It must be remembered that anxiety syndrome can be an integral part of the disease. It is necessary to exclude a serious psychosomatic disorder through a comprehensive examination.

The state of anxiety requires correction. But what soothing compress can be applied to the troubling callus of the soul? From drugs, faith and hope, psychotherapy (which has more than one opportunity to cure an illness without drugs)? Everyone chooses their own path to peace and confidence.

Feeling guilty before a child: how not to raise an unhappy person?

Excessive parental care sometimes acquires unreasonable proportions, especially in the “mother’s” situation. For a mother who lives for her child, the inability to protect her child from the troubles of the world sometimes leads to frustration and nervous breakdowns. Trembling hands, a broken voice, stuttering caused by stress are just the initial manifestations of neurosis. However, they are not far from serious psychosomatic disorders.

This type of mother-child relationship is not limited to purely maternal losses. The son or daughter loses more than they gain. It's no secret: family troubles - divorce from husband, small salary, cramped apartment - cannot but affect the educational process. But fatigue from struggling with adversity should not develop into a feeling of guilt towards the child - with such a turn, the ending is unpredictable.

It will not be possible to put an end to discomfort and confusion before life’s trials without realizing that in mother-child, father-child pairs there are two sides and both are equally important. Tormenting yourself by repeating “I’m a bad mother”, forgetting about moving towards personal or career success, is pointless. It's time to invite the younger ones to take part in the test game “How to make our family happy.”

Game “Mom-dad + son-daughter = family”

The task for the children is to complete the statements:

• - I am happy when mom (dad) ...
• - I get angry if mom...
• - I dream that...
• - I'm pleased that...
• - I take offense at my family if...
• - I'm scared (sad, unbearable)...

You can prepare a dozen or one and a half questions and tasks. The answers to them will make you think about whether you are doing everything right. And at the same time, honestly explain to each other what the essence of the existing disagreements and discrepancies in approaches are. For participants, this is a reason to think about how to forgive themselves and get rid of feelings of guilt towards loved ones. And also discuss how to achieve comfort in relationships. Such experiments are beneficial and strengthen the desire for happiness today and in the future.

What does anxiety in the soul mean?

The state of anxiety is characterized by an obsessive feeling that something bad will happen - now or very soon. The severity of this sensation can be so pronounced that a person loses the ability to adequately live a moment in time and is ready to flee in panic from the “impending danger.”

A painful experience brings not only mental pain, but also specific physical disorders - migraines, nausea or even vomiting, eating disorders (bulimia, loss of appetite). The shades of anxiety can be very different, but they are all united by a common destructive effect on the psyche and life of a person. After all, it is difficult to develop and implement intentions when the future and past have united, rising up with frightening unpredictability. What's around that bend? Break? Trap? How to pull yourself together and continue on your way? Where to go, after all, when there is uncertainty and instability everywhere.

The disease becomes alarming when everyday life turns into a series of trials. A little anxiety about a final exam or class, before a wedding or other significant event is a normal reaction to a “milestone” in life. It’s another matter when your mouth gets dry, your hands shake and dark thoughts creep into your head long before hour X or for no apparent reason at all. In such cases, a psychiatrist may even make a diagnosis: “generalized anxiety disorder” [61].

There can be no causeless anxiety. Mental and physical stress always has reasons, but how to detect them? After all, it’s more convenient to take an “anti-anxiety” pill and fall asleep in the hope that the morning is wiser than the evening. But is a bad tooth treated with an analgesic? A temporary measure of pain relief only allows you to get to the dentist’s office more or less comfortably. In the case of neurotic syndrome - to the psychotherapist's office.

How to calm down and move from reproaches towards yourself to the practice of creation?

There are many techniques for “switching” from destructive self-flagellation to life-affirming constructiveness. They are based on the gradual conviction of one’s inner self that reproaching oneself, imperfect and unworthy of forgiveness, should be replaced by thoughts of complete freedom and a bright tomorrow.

There are at least a dozen steps on the path to liberation. Let's look at the most important of them.

How to get rid of the past: advice from a psychologist

• — Love yourself and send a message of sympathy and forgiveness to the past. What happened is the result of a different, former incarnation of you. The present you is a different individual with new knowledge.
• - Thank the past years and the people who caused pain and trauma for helping you become wise. List down the conclusions you drew from difficult situations.
• - Try to change your view of what happened and circumstances. Ask for forgiveness from those you have offended. It is possible that there is no trace of grievances, and you are suffering in vain.
• - If you have a feeling of guilt towards the deceased - another persistent negative point - think about the fact that the deceased has had a good time for a long time and that you will meet again someday. In another dimension.
• — Focus on what is relevant. Shift your focus, think about plans. Now you can build everything competently, taking into account the experience gained. Refocus your energy forward. Good luck!

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A persistent feeling of excitement.

Good afternoon, Sophia.

Often, after suffering stress, a person may experience agitation, anxiety and a lack of harmony, concentration and perseverance. This deprives us of comfort and disrupts our rhythm. It becomes difficult for us to carry out everyday activities, especially those that require increased attention and concentration. But it exists and we need to deal with it and move on.

Sophia, in my opinion, sometimes stressful situations arise as a signal that we need to change something in life. It is in such situations that we reconsider our habits, goals and values. And specifically in your case, I would not suppress this feeling, but on the contrary, I would take advantage of this situation. I am sure that you need to release the energy that has accumulated in you and direct it towards achieving goals that are important to you. Often, it is during such periods that a person is able to radically change his life; he has enough strength and energy to achieve his goals and objectives. Try to understand what you want and direct your energy to achieve the desired result.

Above all, I recommend the following:

-sport. Think about what sport interests you most. Start doing it. Why? Regular exercise contributes to the development of self-discipline and helps to get rid of some of the adrenaline, the secretion of which increases sharply during stressful situations, which in your case leads to a feeling of excitement. I would recommend running in the mornings and evenings. Morning running will charge you with energy and positivity for the whole day. Evening will provide a good healthy sleep. Fitness classes, dancing, swimming or the gym, all this helps to increase concentration and attention. Physical activity is closely related to human intellectual activity.

-healthy sleep. Restoration of the nervous system is not possible due to lack of sleep.

- creative activity. Excellent for developing concentration, attention and perseverance. Choose something you like and enjoy the process.

-communication. During this period, you need to communicate, meet with friends and family more often, and also make new acquaintances.

-yoga. Yoga is a great way to find inner balance. Meditation in combination with yoga is aimed at relieving anxiety and achieving inner harmony. Regular meditation helps improve concentration and attention.

Sophia, I recommend that you lead an active lifestyle and you will feel how the excitement and feeling of internal “excitement” will disappear.

Regarding your work, try to do the following:

-make a plan for the day

- rid yourself of extraneous noise, unnecessary conversations and calls that are not related to work.

- take care of the cleanliness of the workplace. Leave only the essentials, remove anything that might be distracting.

And finally, a few exercises to develop concentration.

Exercise "Line"

The task is to draw a line on a blank sheet of paper using a pencil, very slowly and smoothly, and focus all your thoughts and attention only on it. As soon as you catch yourself being distracted, make a small peak upward, like on a cardiogram, and continue. Based on the results, it is not difficult to calculate the number of “distractions”. A good level of concentration if there are no peaks in three minutes.

Exercise "Colorblind"

Despite its apparent simplicity, this is a rather complex exercise. Say out loud the colors of the words as you read the following colored text. It is the colors, not what is written. It’s good if after training you basically managed to do this without errors.

(I ask you to find this exercise on the Internet (enter the query “colorblind exercise”), since I do not have the ability to highlight words in different colors)

Exercise “Focusing on numbers”

To complete this exercise, you will need a pen and paper, and a timer or watch with a second hand to time the result. Your first exercise should be to concentrate on the number one, later you can choose another number. It is important that you remain focused on just one number throughout the exercise. So, close your eyes and see the number one in your mind's eye. See it as if this figure is really standing before your eyes. See the height, width and color of this number. Throw away any incoming thoughts, your goal is to contemplate the numbers and focus on the details.

As thoughts come into your head, and they will most likely pester you, just ignore them and continue to focus on the number. At some point, you may no longer be able to keep your entire attention on the number, in which case, stop doing the exercise and determine how long you have been doing this exercise. Be honest with yourself. Write down exactly the result that meets the criteria of the exercise - the amount of time spent in full concentration on the number. Don't be surprised if this time does not exceed a minute or two minutes, this is usually at the initial stage. In the future, with practice, you will be able to increase your concentration time.

Try to gradually increase the time allotted for the concentration exercise until you are satisfied with the result.

Exercise “focusing on words”

To perform this concentration exercise, take any book, magazine or newspaper. Select one paragraph of the book and, using only your eyes, begin to count the number of words in the paragraph. One point is important here, do not use your fingers, a ruler, or anything else to follow the words, use only your gaze. After counting the words in a paragraph, count the number of words again to make sure you haven't miscounted. Spend no more than 5 minutes on this exercise.

When you can accurately count the words in a paragraph without being distracted by other stimuli, you can complicate the exercise by adding a second paragraph to it. Now your task will be to count the words in two paragraphs. As your ability to concentrate improves, gradually increase the number of paragraphs in this exercise until you can easily count the words of an entire page without being distracted by anything else.

Sophia, I hope you find my recommendations useful. I wish you success. If necessary, write.

Regards, Anna.

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Religion and Anxiety

Religion can offer believers effective methods of dealing with anxiety. The main condition for effectiveness is high-quality faith. In essence, a person’s self-healing occurs through auto-training.

Mental health in the religious aspect is resistance to temptation and sin and the complete atonement of the latter. In this case, prayer helps to build a dialogue between the conscious and subconscious, between the person praying and God. Purification occurs only after full awareness of the sinfulness of the act and humility before the all-forgiving Almighty.

The “humility” aspect has great psychotherapeutic value in the area of ​​anxiety relief. Relax, relieve yourself of the burden of responsibility for the unpredictable future, let yourself go on the waters of life - a “devoutly” believer is able to relieve stress and anxiety through communication with God. It is important to maintain a balance between “shedding the load” and “giving in.” A worldly person, fighting for his place in the world, must be able to overcome obstacles. A humble position can play a cruel joke at a time when action is needed.

God's spirit can become a “cure” for peacelessness and restlessness in the soul and illuminate the life of a believer with hope and light. Strong faith is always higher than doubts, anxieties, and worries. But more often than not, a person overwhelmed and tormented by fears and painful experiences is not able to “heal himself” through constant prayer. Lack of faith, trust in oneself and such a hostile world is one of the unpleasant aspects of neurotic disorders.

The advantage of the modern approach to the treatment of mental disorders is its versatility. You should not unquestioningly believe in a psychotherapist, in the miracle of psychotherapeutic help. Just as one should not believe that an injection with an analgesic solution relieves pain. These are scientific categories that do not require faith. They work under almost any conditions, do not argue with religion, and even help to gain faith.

We fight and win!

Experts say: anxiety almost always arises when a person is forced to make some decisions, when he is not sure that he can implement them, and when the result is very important and valuable to him. That is, in fact, anxiety accompanies us most of our lives. Therefore, it is very important to understand how to deal with them and how to direct your experiences in the right direction.

● It is important to understand the nature of the anxiety that torments you: is it real or imaginary. To do this, ask yourself a few questions: how important and necessary is what I am afraid of? What's the worst thing that could happen if everything turns out exactly as I fear? What will happen if it happens differently? This will help separate what is important from what is not.

● Try to think positively. Calm down and tune yourself to the fact that there are more good people in the world and not everyone in this life wishes you harm.

● Rest and relax more often, do not push yourself: in an exhausted state, all reactions are experienced much more acutely.

● Set yourself up to cope with the situation that is causing you anxiety, or at least try to do so. But it is advisable not to slip into auto-training: in this case, a person does not realize the real dangers and does not assess his strength to combat them, but pretends that the problem simply does not exist.

If you are tormented by constant anxiety and you cannot say what exactly you are afraid of, ask yourself: what worries you so much at the moment? What can you do right now? If you can't find the answer, try to imagine something positive. And don’t put off visiting a specialist: he will help you figure out the reasons and understand what to do next.

How she is born

The emergence of anxiety in a child is promoted by insufficiently competent behavior of parents. Increased demands with an inadequate assessment of his real capabilities can cause a child to constantly fear that he does not meet the expectations of his parents and does not deserve their love. An anxious child, as a rule, is passive, not sufficiently independent, he tends to dream rather than act, live in an imaginary world, and finds it difficult to build relationships with peers. With this behavior, parents begin to worry even more, thereby provoking his self-doubt.

On the other hand, a child can become anxious even with overprotective parents - in an atmosphere of excessive care and precaution. Then he gets the feeling that he is insignificant, his opinions and desires are actually not needed or interesting to anyone. And if so, then the world seems unpredictable and filled with continuous dangers.

The next scenario is the conflicting demands of parents: when the father approaches the upbringing process harshly, and the mother lowers all his demands. Torn between one pole and the other, the child is unable to make decisions, which increases his level of anxiety.

“Not so long ago, the concept of “family anxiety” appeared in psychology,” says psychologist Zhanna Lurie.

. – It refers to a state of often poorly understood anxiety experienced by one or more adult family members. Anxiety can be caused by doubts about the continuation of a relationship, problems with money, different views on education... All this, of course, is passed on to the child, very often he becomes an indicator of problems in the family.

In addition, at the psychological level, anxiety can be caused by internal conflict associated with incorrect ideas about one’s own self-image, an inadequate level of aspirations, insufficient awareness of the goal, the need to choose between different areas of activity, and so on.

Main Causes of Anxiety

In this condition, a person experiences an internal conflict that gradually grows and makes him feel bad. Certain factors contribute to this. Let's look at the causes of fear and anxiety:

• psychological trauma in the past,
• irritating actions,
• suspiciousness of character, when a person is not sure of anything,
• psychological trauma in childhood, when parents put too much pressure on the child, made excessive demands on him,
• sedentary lifestyle, unhealthy diet,
• the beginning of life in a new place, previously unfamiliar to a person,
• negative events in the past,
• character traits when a pessimistic attitude towards life becomes a lifestyle,
• disorders in the body that destroy the endocrine system and cause hormonal imbalance.

What is the difference between fear and anxiety

Fear and anxiety, both of these phenomena may seem the same at first glance. But in reality, they don't go hand in hand. If causeless anxiety destroys the nervous system, then fear, on the contrary, mobilizes the body’s strength.

Imagine that a dog attacks you on the street, a feeling of fear will force you to act, to take any action to protect yourself. But if you simply worry that the dog might attack you, it will make you feel bad. An excessive sense of fear also does not lead to anything good.

Feelings of anxiety can vary in degree, from mild to severe. This feeling of anxiety and fear for no reason may depend on the state of the body, on upbringing or hereditary factors. This is why there are people suffering from phobias, migraines, suspiciousness, etc.

Universe of Threats

What happens to a person when he is in a state of anxiety?

“One of the characteristic signs is muscle tension, in which a certain muscle group is tensed - usually the collar zone,” says Zhanna Lurie. – Often a person is not aware of the tension, feeling only some discomfort. If this happens constantly, the clamps threaten to become chronic and turn into a kind of armor that will limit freedom of movement and can lead to loss of sensitivity in this area. Periodic massage of the collar area, of course, will relieve tension for a while, but will not get rid of the problem if the person continues to live in stress.

An anxious person becomes nervous, irritable, on the verge of a breakdown, gets scared easily, cannot concentrate, suffers from insomnia, and gets tired quickly. The world around him is perceived as a universe of dangers and threats, and this state can subsequently turn into neurosis, says Zhanna Lurie. “He often hears what is said to him differently, reacts sharply and painfully to harmless messages, and perceives any words from his boss as a personal insult. Such a person is very afraid of making a mistake, perceiving it as the ruin of his entire life.

However, anxiety also has its positive sides. She warns us of real dangers, of the possibility of injury, pain, punishment. It is normal for a person to feel anxious when going on a first date or speaking in front of an audience if they are worried about being on time for an important meeting.

Personal opinion

Alexey Romanov:

– Feelings of anxiety are common to everyone. But you don't need to give in to him. I recommend distracting yourself: opening a bottle of champagne or re-reading The Marriage of Figaro. Try to think positive. It's not as difficult as it seems. It helps me out. For example, you are walking down the street, you hear some bad music coming from a stall, it will definitely cling to you and spin around in your head, then with an effort of will I force myself to remember something good from the music. And it drives out nonsense. Same with feelings of anxiety. Gloomy people on the streets think about bad things. This is a bad habit, but it is very easy to fight. You just need to make an effort. It is difficult to cope with strong emotions and requires enormous training under experienced guidance. At a young age, over-emotions helped me in creativity, but now I avoid them. A wise figure itself avoids stress, this is simply a property of an adult organism. There is no escape from experience, it turns you into an armed ship when you foresee - armed, forewarned and not getting involved in anything.

Anxiety in the soul is an unpleasant and frightening state. Sometimes this feeling haunts people even if there is no obvious reason for it. Over time, this condition, if anxiety attacks occur regularly, can make a person's life unbearable.