How to prevent Anxiety?

Kuchi mutuhasa kwehuka kulipikala?

1. Kunyingika yuma yize yakuneha kapinda ni kuyikumba: Kunyingika yuma yize yakuneha kapinda ni kuliumba ni atu, ni kulinga yize muyihasa.

Chino muchihasa kulumbunuka kusa shimbi, ni kulilongesa kwehuka kulinga yuma yize anazange kulinga, hanji kufupa ukwaso kuli akwo.

2. Kuzachisa yuma yize muyihasa kukukwasa kuhwima: Kufupa kanawa, kunyonga, ni kuhwima masuli mujihasa kukukwasa kuhwima manyonga ni mujimba.

3. Kuzachisa kanawa mujimba: Kuzachisa kanawa mujimba chakukwasa kukumba yipikalo ha kukwasa mujimba hanga upwe ni mujimba ni kunyonga chipema.

4. Kuzeka kanawa: Kuzeka kanawa chili chilemu ha mujimba ni ha manyonga.

Ufuku niufuku, kanazangamisa kusavala hajola 7 chipwe 9.

5. Liya ni kulia yize yili ni ulemu: kulia yize yili ni ulemu mu mujimba chakukwasa kupwa ni mbunge yipema ni tachi, ni kuhwisa yinyengo.

6. Kanda kunwa chinji kafe ni walwa: Yuma yino muyihasa kukolesa yikola ya mbunge.

7. Fupenu ukwaso: Hanjikenu ni masepa jenu, asoko jenu, hanji ndotolo ha yize munakulizakamina.

8. Kunyonga yuma yize kuyishi ni ulemu: Kunyingika ni kwecha manyonga api waze akuneha yipikalo.

9. Shindakenyo: Pwako ni manyonga ja mu matangwa wano ni kulihulikila ha yize wakunyonga, ni yize wakwivwa, ni yize yakulingiwa.

10. Lingenu yuma yize muyivwisa kuwaha: Lingenu yuma yize muyivwisa kuwaha ni yize muyikukwasa kuhwima mbunge.

11. Kufupa ukwaso wa mandotolo: Nyi munwivwa woma unji ku mwono wenu, echa kufupa ukwaso kuli ndotolo.

12. Lifunge yena mwene: Lilongese hakutwala ku yipikalo ni yilayi yayo hanga unyingike kanawa yize muyihasa kulingiwa.

13. Fuliela yuma yize yena muhasa kulinga: Chiza milimo yinene-yinene ni kuyalumuna mu yimwe yikehe-yikehe hanga yihone kukupinjisa.

14. Lijimbike yena mwene: Pwako ni mbunge yipema ni kulivumbika, nawa ehuka kulipinjisa.

15. Kulikata ni atu: Lifunge ni atu akwo ni kupwa ni usepa upema ni ayo.

16. Lichinge kwehuka: Heta ni kwehuka yuma yize muyipinjisa hanga ulipwe ni kulihumikiza.

17. Soneka yuma yize wakunyonga ni yize wakwivwa mu mukanda, muchihasa kukukwasa kunyingika kanawa yipikalo ye.

18. Kuzachisa kanawa mashimbu je: Kusa milimo ni kulinga kanawa mashimbu je hanga uhone kupinjisa.

19. Fupenu yikungulwila ya akwa-kukafwa: Lifunge ni akwenu waze akulinga yuma yize yena wakulinga hanga akukwase ni kukukwasa.

20. Tunyingikenu yikola yize mahasa kutuhana: Ha mashimbu amwe yikola yize mahasa kutuhana yikwasa kukwasa yipikalo yetu.

['Kuhanjika']

PubMed/Medline https://www.nlm.nih.gov/databases/download/pubmed_medline.html

RefinedWeb https://arxiv.org/abs/2306.01116

Flannery-Schroeder EC: Reducing anxiety to prevent depression. Am J Prev Med. 2006, 31 (6 Suppl 1): S136-42.

Lewis KM, Barrett P, Freitag G, Ollendick TH: An Ounce of Prevention: Building resilience and targeting anxiety in young children. Clin Child Psychol Psychiatry. 2022, (): 13591045221121595.

Mian ND, Godoy L, Eisenhower AS, Heberle AE, Carter AS: Prevention Services for Externalizing and Anxiety Symptoms in Low-Income Children: the Role of Parent Preferences in Early Childhood. Prev Sci. 2016, 17 (1): 83-92.

Steinglass JE, Sysko R, Glasofer D, Albano AM, Simpson HB, Walsh BT: Rationale for the application of exposure and response prevention to the treatment of anorexia nervosa. Int J Eat Disord. 2011, 44 (2): 134-41.

Fortier MA, Del Rosario AM, Martin SR, Kain ZN: Perioperative anxiety in children. Paediatr Anaesth. 2010, 20 (4): 318-22.

Christensen H, Pallister E, Smale S, Hickie IB, Calear AL: Community-based prevention programs for anxiety and depression in youth: a systematic review. J Prim Prev. 2010, 31 (3): 139-70.

['Ulemu: ukwaso wa yikola']

['Site yino kayitela hanga atu anyingike hakutwala ku yikola ni yikuma yikwo, kuyishi ni yiyulo ya mandotolo.']

['Sango jacho katambile kujizachisa hanga awane hanji awahise yikola, nawa waze anafupu yiyulo ya mandotolo katamba kuya kuli ndotolo.']

['Tala ha makina yize yakukwasa hanga uwane kumbululo lia yihula, hi yikalu ko muze anavuluka unji wa atu waze ali ni yikola.']

['Teta mashimbu eswe kuwana yiyulo ya ndotolo we hanji umwe mukwa-kuhana yiyulo ya uhayele ha chikuma cha yikola. Kanda ulionga yiyulo ya ndotolo hanji kutohwesa kuyitanga ha mukunda wa yimwe yuma yize watanga ha site yino. Nyi wanyonga ngwo uli ni mulonga wa uhayele, shinga 911 hanji yako ha chipatulo cha usopeso chize chili hakamwihi. Kukushi usepa wa ndotolo ni ndotolo uze wakunjila ha site yino hanji ha kuzachisa site yino. Chipwe BioMedLib hanji akwa-kukalakala nayo, hanji yoze wakukwasa ha site yino, keshi kulinga nichimwe, chipwe kusolola, hakutwala ku sango jize jili ha site yino hanji ha kuzachisa site yino.']

['Uhashi wa akwa-kusoneka']

['Shimbi ya Digital Millennium Copyright Act ya 1998, 17 U.S.C. § 512 (DMCA) yinambe ngwo, waze ali ni shimbi ja akwa-kusoneka waze anafuliela ngwo yuma yize yili ha Internet yinapinjisa shimbi ja akwa-kusoneka ja mu Estados Unidos. ']

['Nyi unafuliela ni mbunge yeswe ngwo yikuma yeswe yize akuzachisa ha site yino yinapinjisa shimbi ja akwa-kusoneka, yena (mba yoze wakuzachisa) muhasa kututumina mukanda hanga ututuhwise yikuma yacho hanji kuhona kuyimona.']

['Sango jacho katamba kujituma ha mukanda ha email (tala ha chihanda cha "Contact" ha email).']

['Shimbi ya DMCA yinambe ngwo, sango je ha yize akuhanjika ngwo yapinjisa shimbi ja akwa-kusoneka yili ni sango jacho: (1) kulumbununa mulimo uze uli ni shimbi ja akwa-kusoneka uze anazangamisa; (2) kulumbununa yikuma yize anazangamisa ni sango jize jinahase kutukwasa hanga tuwane yikuma yacho; (3) kulweza yoze mutuhasa kumuheta, ngwe adresi, numero ya telefone ni email; (4) maliji waze yena musolola ngwo, yuma yize anazangamisa kuyishi ni utayizo wa mwene wa shimbi ja akwa-kusoneka, hanji yoze akuzachisa, hanji ni shimbi jize anazangamisa; ']

['(5) Sango jize yena musoneka, ni shimbi jize makahana, ngwo sango jize jili ha mukanda jili ja umwenemwene nawa uli ni ulite wakukwasa hanga akwa-kusoneka afunge shimbi jize anakwambulula ngwo jinalitepulula;']

['nawa (6) chijimbikilo cha mwata wa shindakenyo ya ulite wa yuma hanji cha muthu yoze uli ni ulite wa kulinga yuma ha jina lia mwata wa shindakenyo ya yuma.']

['Nyi kuhona kusa sango jacho mu mukanda, kuchihasa kutohwesa chikuma chikuma.']

['Kulitakana']

['Tutuminenu mukanda ni yihula ni yiyulo yenu.']

How to prevent anxiety?

1. Identify and manage stressors: Recognize the situations, events, or people that trigger your anxiety and try to manage them effectively.

This may involve setting boundaries, learning to say no, or seeking support from others.

2. Practice relaxation techniques: Deep breathing, meditation, and progressive muscle relaxation can help calm your mind and body.

3. Exercise regularly: Physical activity can help reduce anxiety by releasing endorphins and improving overall physical and mental health.

4. Get enough sleep: Adequate sleep is essential for mental and physical well-being.

Aim for 7-9 hours of sleep per night.

5. Eat a balanced diet: A healthy diet can help stabilize your mood and energy levels, reducing anxiety.

6. Limit caffeine and alcohol: These substances can exacerbate anxiety symptoms.

7. Seek support: Talk to friends, family, or a mental health professional about your anxiety.

8. Challenge negative thoughts: Identify and challenge unhelpful thought patterns that contribute to anxiety.

9. Practice mindfulness: Stay present in the moment and focus on your thoughts, feelings, and surroundings.

10. Engage in enjoyable activities: Participate in hobbies or activities that bring you joy and help you relax.

11. Seek professional help: If anxiety is significantly impacting your life, consider seeking help from a mental health professional.

12. Educate yourself: Learn about anxiety and its symptoms to better understand and manage it.

13. Set realistic goals: Break down large tasks into smaller, manageable steps to reduce overwhelm.

14. Practice self-compassion: Be kind and understanding towards yourself, and avoid self-criticism.

15. Stay connected: Maintain social connections and engage in meaningful relationships.

16. Avoid avoidance: Gradually face situations that trigger anxiety to build confidence and resilience.

17. Keep a journal: Writing down your thoughts and feelings can help you process and understand your anxiety.

18. Practice good time management: Prioritize tasks and manage your time effectively to reduce stress.

19. Seek out support groups: Connect with others who have similar experiences for support and understanding.

20. Consider medication: In some cases, medication may be helpful in managing anxiety, under the guidance of a healthcare professional.

Disclaimer: medical

This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services.

The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.

Please note the neural net that generates answers to the questions, is specially inaccurate when it comes to numeric content. For example, the number of people diagnosed with a specific disease.

Always seek the advice of your doctor or other qualified health provider regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this web site or its use. Neither BioMedLib nor its employees, nor any contributor to this web site, makes any representations, express or implied, with respect to the information provided herein or to its use.

Disclaimer: copyright

The Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (the “DMCA”) provides recourse for copyright owners who believe that material appearing on the Internet infringes their rights under U.S. copyright law. If you believe in good faith that any content or material made available in connection with our website or services infringes your copyright, you (or your agent) may send us a notice requesting that the content or material be removed, or access to it blocked. Notices must be sent in writing by email (see 'Contact' section for email address) . The DMCA requires that your notice of alleged copyright infringement include the following information: (1) description of the copyrighted work that is the subject of claimed infringement; (2) description of the alleged infringing content and information sufficient to permit us to locate the content; (3) contact information for you, including your address, telephone number and email address; (4) a statement by you that you have a good faith belief that the content in the manner complained of is not authorized by the copyright owner, or its agent, or by the operation of any law; (5) a statement by you, signed under penalty of perjury, that the information in the notification is accurate and that you have the authority to enforce the copyrights that are claimed to be infringed; and (6) a physical or electronic signature of the copyright owner or a person authorized to act on the copyright owner’s behalf. Failure to include all of the above information may result in the delay of the processing of your complaint.