1. Canfod a rheoli straenwyr: Cydnabyddwch y sefyllfaoedd, digwyddiadau, neu bobl sy'n sbarduno'ch pryder a cheisiwch eu rheoli'n effeithiol.
Efallai y bydd hyn yn cynnwys gosod ffiniau, dysgu dweud na, neu geisio cefnogaeth gan eraill.
2. Hyfforddwch dechnegau ymlacio: Gall anadlu'n ddwfn, myfyrdod, a ymlacio cyhyrau'n raddol helpu i ddatrys eich meddwl a'ch corff.
3. Gyrru'n rheolaidd: Gall gweithgaredd corfforol helpu i leihau pryder trwy ryddhau endorffinau a gwella iechyd corfforol a meddyliol cyffredinol.
4. Cael digon o gysgu: Mae cysgu'n ddigonol yn hanfodol ar gyfer lles meddyliol a chorfforol.
Nodwch am 7-9 awr o gysgu y nos.
5. Cael diet gytbwys: Gall diet iach helpu i sefydlogi eich hwyliau a'ch lefelau egni, gan leihau pryder.
6. Cyfyngu ar gaffein ac alcohol: Gall y sylweddau hyn waethygu symptomau pryder.
7. Ceisiwch gefnogaeth: Siaradwch â ffrindiau, teulu, neu weithredwr iechyd meddwl am eich pryder.
8. Herio meddyliau negyddol: Nodwch a herio patrymau meddwl di-fanteisiol sy'n cyfrannu at bryder.
9. Ymarferwch ymwybyddiaeth: Arhoswch yn bresennol yn yr eiliad a chanolbwyntio ar eich meddyliau, eich teimladau, a'ch hamgylchedd.
10. Cymerwch ran mewn gweithgareddau pleserus: Cymerwch ran mewn hobi neu weithgareddau sy'n dod â llawenydd i chi ac yn eich helpu i ymlacio.
11. Ceisiwch gymorth proffesiynol: Os yw pryder yn effeithio'n sylweddol ar eich bywyd, ystyriwch geisio cymorth gan weithredwr iechyd meddwl.
12. Addysgu eich hun: Dysgwch am bryder a'i symptomau i'w deall a'i reoli'n well.
13. Gosodwch amcanion realistig: Torri tasgau mawr i mewn i gamau llai, sy'n gallu'u rheoli i leihau'r anhawster.
14. Gweithiwch gydymdeimlad at eich hun: Byddwch yn garedig ac yn ddeallus tuag at eich hun, ac osgoi hunan-ddadlau.
15. Cadwch mewn cysylltiad: Cadwch gysylltiadau cymdeithasol a chymryd rhan mewn perthnasoedd ystyrlon.
16. osgoi osgoi: wynebu sefyllfaoedd sy'n sbarduno pryder yn raddol i adeiladu hyder a gwydnwch.
17. Cadwch ddyddiadur: Gall ysgrifennu eich meddyliau a'ch teimladau eich helpu i ymdopi a deall eich pryder.
18. Gweithredwch reoli amser yn dda: Rhowch flaenoriaethau i dasgau a rheoli'ch amser yn effeithiol i leihau straen.
19. Ceisiwch grwpiau cymorth: Cysylltwch â phobl eraill sydd â phrofiadau tebyg ar gyfer cefnogaeth a dealltwriaeth.
20. Ystyriwch feddyginiaeth: Mewn rhai achosion, gall meddyginiaeth fod yn ddefnyddiol i reoli pryder, o dan arweiniad gweithwyr gofal iechyd proffesiynol.
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.
Gwaharddiad cyfrifoldeb: meddygol
Mae'r wefan hon yn cael ei ddarparu at ddibenion addysgol a gwybodaeth yn unig ac nid yw'n darparu cyngor meddygol neu wasanaethau proffesiynol.
Ni ddylid defnyddio'r wybodaeth a ddarperir i ddiagnosio neu drin broblem neu glefyd iechyd, a dylai'r rhai sy'n ceisio cyngor meddygol personol ymgynghori â meddyg trwyddedig.
Sylwch fod y rhwydwaith niwrol sy'n cynhyrchu atebion i'r cwestiynau, yn arbennig o anghywir pan ddaw i gynnwys rhifol. Er enghraifft, nifer y bobl sy'n cael diagnosis o glefyd penodol.
Ceisiwch gyngor eich meddyg neu ddarparwr iechyd cymwys arall bob amser ynghylch cyflwr meddygol. Peidiwch byth ag anwybyddu cyngor meddygol proffesiynol neu ohirio ei geisio oherwydd rhywbeth rydych chi wedi ei ddarllen ar y wefan hon. Os ydych chi'n meddwl y gallai fod gennych argyfwng meddygol, ffonwch 911 neu ewch i'r ystafell brys agosaf ar unwaith. Nid oes unrhyw berthynas meddyg-cleifion yn cael ei greu gan y wefan hon na'i ddefnydd. Nid yw BioMedLib na'i weithwyr, na unrhyw gyfrannwr i'r wefan hon, yn gwneud unrhyw gynrychiolaeth, yn glir neu'n awgrymol, mewn perthynas â'r wybodaeth a ddarperir yma na'i ddefnydd.
Gwrthod cyfrifoldeb: hawlfraint
Mae Deddf Hawlfraint y Mileniwm Digidol o 1998, 17 U.S.C. § 512 (y DMCA) yn darparu adnodd i berchnogion hawlfraint sy'n credu bod deunydd sy'n ymddangos ar y Rhyngrwyd yn torri eu hawliau o dan gyfraith hawlfraint yr Unol Daleithiau.
Os ydych chi'n credu mewn ffydd da bod unrhyw gynnwys neu ddeunydd a wnaed ar gael mewn cysylltiad â'n gwefan neu'n gwasanaethau yn torri eich hawlfraint, gallwch chi (neu'ch asiant) anfon hysbysiad atom yn gofyn i'r cynnwys neu'r ddeunydd gael ei ddileu, neu fod mynediad ato wedi'i rwystro.
Rhaid i rybuddion gael eu hanfon yn ysgrifenedig trwy e-bost (gweler adran "Cyflwyniad" am gyfeiriad e-bost).
Mae'r DMCA yn gofyn i'ch hysbysiad o dorri hawlfraint honedig gynnwys y wybodaeth ganlynol: (1) disgrifiad o'r gwaith hawlfraint sy'n destun y dorri hawlfraint honedig; (2) disgrifiad o'r cynnwys sy'n dorri hawlfraint honedig a gwybodaeth ddigonol i'n galluogi i ddod o hyd i'r cynnwys; (3) gwybodaeth gyswllt i chi, gan gynnwys eich cyfeiriad, rhif ffôn a chyfeiriad e-bost; (4) datganiad gan chi bod gennych gred ffyddlon nad yw'r cynnwys yn y ffordd sy'n cwyno amdano wedi'i awdurdodi gan berchennog yr hawlfraint, neu ei asiant, neu gan weithredu unrhyw gyfraith;
(5) datganiad gennych chi, wedi'i lofnodi o dan gosb llygredd, bod y wybodaeth yn y hysbysiad yn gywir ac bod gennych chi'r awdurdod i orfodi'r hawlfraint sy'n cael eu troseddu;
a (6) llofnod corfforol neu electronig o berchennog y hawlfraint neu berson wedi'i awdurdodi i weithredu ar ran perchennog y hawlfraint.
Gall methu â chynnwys yr holl wybodaeth uchod arwain at oedi wrth brosesu'ch cwyn.
Cysylltwch
Anfonwch e-bost i ni gyda unrhyw gwestiwn / awgrym.
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.
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