2. Ubulwele bwa kuti umuntu nga aumfwa umwenso, kuti bamuposha.
3. Ukucefyako Amasakamika Ukupitila mu Kutontonkanya (MBSR): Iyi nshila ya kundapilamo ilasambilisha abantu ukwishiba bwino ifyo baletontonkanya ne fyo baleumfwa, no kusumina ifyo baletontonkanya ukwabula ukupingula bambi, kabili ici kuti calenga umuntu ukucefyako amasakamika.
4. Ukubomfya imiti: Abantu abengi balabomfya imiti ya kucefyako amasakamika, iya kucefyako amasakamika, ne miti ya beta-blockers pa kuti umuntu aleke ukusakamikwa.
5. Inshila sha kutendulushiwamo: Ukupeema sana, ukuleka imicincili ukuleka ukubomba panono panono, no kutontonkanyapo kuti kwacefyako amasakamika pa kutendulusha no kutekanya.
6. Ukwalula imikalile: Ukulatukusha umubili lyonse, ukulya ifya kulya ifingalenga waba no bumi ubusuma, no kulaala sana kuti kwalenga waleka ukusakamikwa.
7. Amabumba ya kwafwilisha: Ukuilunda ku kabungwe ka kwafwilisha kuti kwalenga umuntu ukuyumfwa bwino no kumwafwa ukuleka ukutalalilwa ilyo aleshomboka no kusakamikwa.
8. Ukubomfya amafuta ya mu ng'anda: Amafuta ya mu ng'anda pamo nga lavender, chamomile, na bergamot, yalishibikwa ukuti yalalenga umuntu ukukanasakamikwa.
9. Ukusuusha umubili: Ukusuusha umubili kuti kwacefyako ukusakamikwa no kusakamikwa pantu kulalenga umubili ukukanaba sana na masakamika.
Calicindama ukubombela pamo na badokota ba mu cipatala pa kuti bamone inshila iisuma iya kundapilamo.
Cafarella PA, Effing TW, Usmani ZA, Frith PA: Treatments for anxiety and depression in patients with chronic obstructive pulmonary disease: a literature review. Respirology. 2012, 17 (4): 627-38.
Puliafico AC, Comer JS, Pincus DB: Adapting parent-child interaction therapy to treat anxiety disorders in young children. Child Adolesc Psychiatr Clin N Am. 2012, 21 (3): 607-19.
White SW, Simmons GL, Gotham KO, Conner CM, Smith IC, Beck KB, Mazefsky CA: Psychosocial Treatments Targeting Anxiety and Depression in Adolescents and Adults on the Autism Spectrum: Review of the Latest Research and Recommended Future Directions. Curr Psychiatry Rep. 2018, 20 (10): 82.
Stea S, Beraudi A, De Pasquale D: Essential oils for complementary treatment of surgical patients: state of the art. Evid Based Complement Alternat Med. 2014, 2014 (): 726341.
Silverman WK, Kurtines WM, Ginsburg GS, Weems CF, Lumpkin PW, Carmichael DH: Treating anxiety disorders in children with group cognitive-behaviorial therapy: a randomized clinical trial. J Consult Clin Psychol. 1999, 67 (6): 995-1003.
Amorim D, Amado J, Brito I, Fiuza SM, Amorim N, Costeira C, Machado J: Acupuncture and electroacupuncture for anxiety disorders: A systematic review of the clinical research. Complement Ther Clin Pract. 2018, 31 (): 31-37.
Rodrigues H, Figueira I, Lopes A, Gonçalves R, Mendlowicz MV, Coutinho ES, Ventura P: Does D-cycloserine enhance exposure therapy for anxiety disorders in humans? A meta-analysis. PLoS One. 2014, 9 (7): e93519.
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['(5) amashiwi yenu ayalembwa, aya kuti nga mwafilwa ukulemba, mukapeelwa umulandu wa bufi, ukuti ifyebo fyaba muli aya mashiwi fya cine kabili mwalikwata amaka ya kucingilila insambu sha bene isho mulefwaya ukufyenga; ']
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How to treat anxiety?
There are several ways to treat anxiety, including:
1. Cognitive Behavioral Therapy (CBT): This is a type of psychotherapy that helps individuals identify and change negative thought patterns and behaviors that contribute to anxiety.
2. Exposure Therapy: This is a type of CBT that involves gradually exposing the individual to the source of their anxiety in a controlled and safe environment, helping them to overcome their fears and anxiety.
3. Mindfulness-Based Stress Reduction (MBSR): This is a form of therapy that teaches individuals to be more aware of their thoughts and feelings, and to respond to them in a non-judgmental way, which can help reduce anxiety.
4. Medication: Antidepressants, anti-anxiety medications, and beta-blockers are commonly prescribed to help manage anxiety symptoms.
5. Relaxation Techniques: Deep breathing, progressive muscle relaxation, and meditation can help reduce anxiety by promoting relaxation and calmness.
6. Lifestyle Changes: Regular exercise, a healthy diet, and adequate sleep can help reduce anxiety symptoms.
7. Support Groups: Joining a support group can provide emotional support and help individuals feel less alone in their struggles with anxiety.
8. Aromatherapy: Essential oils, such as lavender, chamomile, and bergamot, have been shown to have a calming effect and may help reduce anxiety.
9. Massage Therapy: Massage therapy can help reduce stress and anxiety by promoting relaxation and releasing tension in the muscles.
It is important to work with a mental health professional to determine the best course of treatment for your specific needs.
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