How to overcome anxiety and fear for no reason?

Question

Hello doctor,

My friend was caught by the police for an illegal activity that he did, and there is no relation between me for that activity. I thought that they will come and catch me without any genuine reason. I am afraid because my last call for him was when he was with the police. I did not sleep for two days thinking they might come and catch me anytime. But nothing happened, they released him the next day. He called me, and then my anxiety vanished. After a few days again, they called him and asked him to come to the police station for a signature. Then I was waiting for his call then again my anxiety started. He called me for penalty payment then I went with fear. I settled everything, and then my anxiety was gone. When I went in the afternoon for client meetings I felt like they will kill me, but when I faced the situation and started the meeting my anxiety went away again. Please advise.

Answer 1

Hello,

Welcome to icliniq.com.

I thoroughly read your query and understand your concern.

The situation that you faced is quite challenging. The reaction you had to the situation is also right. What you must have felt after the policeman is what any human could feel. I totally empathize. The reaction or anxiety is the mind's natural protection mechanism. The policeman situation seemed threatening to your mind. The mind goes into fear and the mind starts projecting what might happen, and it creates a story or movie. The story seems very threatening and the mind tells us that things are going to go very bad for us, so be prepared for anything. It is called a fictional mind. Though it is helpful for us, when it repeats itself many times it becomes a problem or anxiety. Now I will suggest what can we do about it.

The more the story comes up and the more we resist it, it will repeat itself again and again. So first thing, whenever these thoughts come, say this to yourself, "it is fine. I am safe now. I am here for you." "I see the fearful thoughts but this is not happening now. Right now I am safe." The more you tell your mind you are safe it will stop anxiety.
When you feel anxiety before meetings etc. First, watch your breathing, inhale, and exhale for a minute. Look at your feet, they are on the ground. Look around and see the surrounding, and tell yourself that "you are on the ground and safe". Then you enter the meeting. It is a mindfulness technique.
In the morning start your day with a small prayer and sit for ten minutes daily, be with yourself. Importantly on the internet, you can find guided meditation for "muscle relaxation." At the night you can do it for 15 days.

Hope this has addressed your query.

Kind regards.

Answer 2

Hi,

Welcome back to icliniq.com.

I understand your concern.

Our natural response to fearful thoughts is to avoid and resist. It may seem odd. Do not resist those thoughts and allow them to happen. Once or twice it will bother you then they naturally stop.

Hope this has addressed your concern.

Kind regards.

Answer 3

Hi,

Welcome back to icliniq.com.

I understand your concern.

When there are continuous thoughts, watch your breath. Come to yourself first. Try humming too. It helps soothe thoughts.

Hope this helps.

Follow back in case of queries.

Kind regards.