Anxiety and fear, panic, panic moods

Anxiety and fear, panic, panic moods

Anxiety and fear can cause panic and panic moods. But they may not if you are in control of your states.

Anxiety and fear as feelings arise when a person loses control over his or her own life and behavior, loses un

derstanding of how to live and act here (in the present) and now or there and then (in the future).

It is important to unders

tand that in most cases a person can cope with them, regain a sense of control himself/herself or with the help of other people. The mechanism of fear consists in the fact that the person loses the supports of his or her own behavior, state and well-being. This can occur both subjectively and objectively.

For example, if a person finds himself in an absolutely dark room – he loses visual supports and cannot move, understanding that any step may be fraught with trauma. This is an objective loss of support. Fear of getting hurt or experiencing pain completes the picture and completely defines the behavior: the person cannot move.

What happens next? The person turns on the “non-standard” reserve systems of perception and orientation – hearing, sense of smell, touch, different “sixth” and “seventh” senses. They make it possible to assess the situation and act. But what will happen if all these “reserve systems” also fail or fail to work? Yes, panic will “turn on”.

Inadequate reactions in the dark room will mean that all the systems of perception and evaluation of the situation do not work and the person turns on the “hyperreaction” – as when running away from a great danger – running away from the danger and dangerous situation without noticing anything.

Panic, unlike fear, is not a feeling, but a type of reaction – a chaotic, disorderly reaction with an almost complete loss of control over behavior.

Anxiety and fear during an epidemic are normal reactions to a serious and unusual problem, to a situation of uncertainty. In such a situation, people often produce a hypertrophied “adaptation reaction” – they begin to obsessively watch the news, read material about the disease, discuss it with acquaintances and draw dramatic pictures of the future.

In order to cope with such states on one’s own, we offer several simple techniques. You can also ask your doctor to prescribe this medicine:


Find five objects of different colors around you and examine them
Feel four sensations in your body (touch of hand and armrest, foot and floor, etc.)
Hear 3 sounds in the environment (or hear 3 instruments in a melody)
Smell 2 smells
Feel 1 taste sensation

Practice attentive deep breathing.
Breathe in through the nose slowly
Hold breath for 4 to 5 seconds
Exhale slowly through the mouth with the teeth closed, creating a slight tension to the exhaled air.