Do You Constantly Suffer from Anxiety and Fear? What Are the Causes of Anxiety and Fear, and How Can You Overcome Them Behaviorally?

Do You Constantly Suffer from Anxiety and Fear?

What Are the Causes of Anxiety and Fear, and How Can You Overcome Them Behaviorally?

If you suffer from panic attacks or generalized anxiety disorder, then this article is written for you.
Together, we will try to understand fear and break it down step by step, until we reach a stage where we are no longer prisoners of it and no longer allow it to control our daily lives.

Generalized Anxiety Disorder (GAD) is different from social anxiety, and it is also different from phobias such as agoraphobia or fear of closed spaces. Here, we are talking about general fear that may be accompanied by sudden panic attacks without a clear reason.

 

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What Are Panic Attacks?

Panic attacks do not necessarily mean that you are currently suffering from a psychological disorder or that something bad is about to happen.
A panic attack may appear after many long years of psychological pressure or emotional suppression, as if the body is sending you a warning signal saying:
“I can no longer tolerate this.”

A panic attack is not the illness itself, but rather a symptom that indicates the presence of a deeper underlying cause that needs understanding and treatment.

The Difference Between Normal Fear and Pathological Fear

Normal fear is a logical reaction to a real danger, such as quickly pulling your hand away from a burning flame.
Pathological fear, on the other hand, arises without a real trigger and is based on unrealistic or irrational thoughts.

In panic attacks and generalized anxiety disorder, there is no real danger, but rather internal thoughts that create fear.

Why Do We Feel Fear?

We do not fear situations themselves; we fear the thoughts and emotions that we form around those situations.
Two people may go through the exact same situation, yet one remains calm while the other panics, simply because their way of thinking is different.

Realistic Thinking

Behavioral treatment mainly relies on retraining the mind to think realistically, through several steps:

1. Ask Yourself:

• Do I have real evidence for this fear?

• Is what I am thinking a fact or just imagination?

• Am I confusing reality with imagination?

Many fears associated with generalized anxiety are based on assumptions rather than facts.

2. What Is the Worst-Case Scenario?

Even if the worst happens, can it be handled?
Often, we discover that the scenario we fear is not as catastrophic as we imagine.

3. Denial and Positive Self-Affirmation

Say clearly to yourself:

• These are just obsessive thoughts

• There is no conclusive evidence for what I fear

• I am capable of controlling this situation

Positive self-talk calms the nervous system and gives you a sense of control.

Symptoms of Panic Attacks

• Rapid heartbeat

• Sweating

• Trembling

• Difficulty breathing

• A feeling of suffocation

• Loss of concentration

These symptoms are disturbing but not dangerous.

Breathing and Relaxation Exercises

During a panic attack, breathing becomes fast and shallow.
Therefore, we need to practice:

• Deep and slow breathing

• Deep inhalation followed by a longer exhalation

• Repeating the exercise 7 to 10 times

It is also recommended to practice muscle contraction and relaxation:
Tighten a muscle, then relax it while exhaling, to send a signal to the brain that the body is safe.

Be Compassionate with Yourself

Talk to yourself as if you were advising a close friend:
With kindness, understanding, and without self-blame.

Self-compassion is an essential part of recovery.

When Do You Need Professional Help?

If these steps do not help you control panic attacks, then speaking with a mental health professional is important, especially since some causes may go back to past experiences that were never properly addressed.

Article Summary

Fear and anxiety are not weakness; they are messages from the mind that need to be understood.
With awareness, training, and correct behavioral coping strategies, it is possible to regain control and live with calmness and confidence.

I wish you inner peace and reassurance 
And I hope this article is a first step toward understanding yourself more deeply.