How to prevent Anxiety?

An be se ka mun lo kɛ walisa an kana jɔɔrɔ?

1. koo minw be hami bila i la ani i k'u ɲɛnabɔ: Koo minw be hami bila i la ani i k'a ɲini k'u ɲɛnabɔ.

O kɔrɔ ko i ka ɲi k'a ɲini k'a lɔn a be se ka min kɛ ani a tɛ se ka min kɛ.

2. A ɲini ka lafiɲɛ: N'i be nɛnɛkiri koɲuman, ka miiri ani k'i fari lafiɲɛ dɔɔni dɔɔni, o be se k'i hakili sigi ani k'i fari lafiya.

3. Farikoloɲanagwɛ kɛ tuma o tuma: N'i be farikoloɲɛnajɛ kɛ, o be hami nɔgɔya.

4. sinɔgɔ ka ɲɛ: N'an be sinɔgɔ ka ɲɛ, o be se k'an hakili n'an farikolo tanga.

Sɔgɔ lɛri 7 ka se lɛri 9 ma suu kɔnɔ.

5. dumuni nafamanw dun: Dumuni nafamanw be se k'i dɛmɛ k'i ka dusukunnataw ani i ka fanga sɔrɔ.

6. kafe ani dɔrɔ min dɔɔni: O fɛɛn nunu be hami bila mɔgɔ la.

7. dɛmɛ ɲini: I ka haminankow fɔ i teriw, i somɔgɔw wala dɔkɔtɔrɔ dɔ ye.

8. Miiriyaw jugu ban: Miiriyaw jugu minw be hami bila mɔgɔ la, a ɲini k'u bɔ i kɔnɔ.

9. I hakili sigi: I hakili sigi ani i janto i ka miiriyaw, i dusukunnakow ani i ka kokɛcogow la.

10. Koo dɔw kɛ i be se ka ninsɔndiya sɔrɔ minw na: Koo dɔw kɛ i be se k'i yɛrɛ ɲɛnagwɛ ni minw ye.

11. Dɔgɔtɔrɔ dɔ ka dɛmɛ ɲini: N'i ka haminankow b'i tɔɔrɔla kosɔbɛ, i ka ɲi ka taga dɔgɔtɔrɔ dɔ fɛ.

12. A ɲini k'i yɛrɛ kalan: I be se ka kalan sɔrɔ haminankow n'u taamasiɲɛw koo la walisa k'u faamu ani k'u ɲɛnabɔ.

13. Laɲinitaw latigɛ minw bena se ka dafa: Baara minw ka gwɛlɛ, i k'u tilan tilan walisa i kana a miiri ko i tɛna se k'u dafa.

14. I yɛrɛ minɛ ka ɲɛ: I yɛrɛ minɛ ka ɲɛ ani kana dimi mara i kɔnɔ.

15. Kana i mabɔ mɔgɔw la: I jija ka kumaɲɔgɔnya kɛ ni tɔɔw ye ani ka jɛnɲɔgɔnya ɲuman kɛ n'u ye.

16. Kana i yɛrɛ mabɔ mɔgɔw la: Koo minw be hami bila i la, i k'i jija k'u ɲɛnabɔ dɔɔni dɔɔni walisa i kana siran.

17. a) A ɲini ka sɛbɛ dɔ kɛ i kun: N'i y'i ka miiriyaw n'i dusukunnakow sɛbɛ, o be se k'i dɛmɛ k'i ka haminankow faamu.

18. I ka wagati ta ka baara kɛ koɲuman: I ka baara kɛ cogo nɔgɔman na ani a kɛ k'a dama kɛɲɛ.

19. I yɛrɛ ɲininga i yɛrɛ koo la: N'i ye koo dɔ kɛ min y'i sɔrɔ, yala i be se ka kuma ni mɔgɔ wɛrɛw ye walisa u k'i dɛmɛ ani k'i faamu wa?

20. Furaw ta: Tuma dɔw la, dɔgɔtɔrɔ dɔ ka ladiliw be se k'a dɛmɛ.

['Kunnafoni wɛrɛw']

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.

['Kunnafoni nafaman: furakɛli']

["O site web nin labɛnna walisa ka mɔgɔw kalan ani k'u kunnafoni dɔrɔn."]

["Mɔgɔ minw b'o gafew kalan, olu man kan k'u kɛ ka bana dɔw furakɛ."]

['Aw ye aw janto nin na: ɛntɛrinɛti min bɛ ɲiningaliw jaabiw labɛn, a tɛ se ka jatidenw fɔ ka ɲɛ. misali la, bana kɛrɛnkɛrɛnnen dɔ bɛ mɔgɔ minw na.']

["Tuma bɛɛ i ka kan ka ladili ɲini i ka dɔgɔtɔrɔ fɛ wala kɛnɛya baarakɛla dɔ fɛ bana dɔ koo la. I kana ban ka ladili ɲini dɔgɔtɔrɔ fɛ wala ka mɛɛn a ɲinili la sabu i ye koo dɔ kalan site web nin kan. N'i miirila ko bana dɔ be i kan, i ka kan ka teliya ka mɔgɔ wele 911 wala ka taga dɔgɔtɔrɔso la joona joona."]

['Kunnafoniw: sɛbɛkɔrɔ']

["Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (DMCA) ye sariya dɔ ye min b'a to mɔgɔ minw b'u ka gafew sɔrɔ ɛntɛrinɛti kan, olu ka se k'u yɛrɛ lafasa."]

["N'i lanin b'a la ko kunnafoni wala fɛɛn o fɛɛn be sɔrɔ an ka site web kan wala an ka baaraw kan, k'o be i ka sariya tiɲɛ, i (wala i ka lasigiden) be se k'o kunnafoni wala fɛɛn bɔ yen wala k'a bali k'a sɔrɔ."]

['I ka kan ka ci nin ci nin kɛ e-mail fɛ (i ka e-mail lajɛ yɔrɔ nin na)']

["DMCA b'a ɲini ko i ka kunnafoni nunu fara i ka kunnafoni kan: (1) kunnafoni min b'a yira ko i ye baara dɔ kɛ min ka kan ni sariya ye; (2) kunnafoni min b'a yira ko i ye baara dɔ kɛ min ma sariya labato ani kunnafoni wɛrɛw minw b'a to an be se k'o kunnafoni sɔrɔ; (3) i ka ladɛrɛsi, telefɔni nimɔrɔ ani e-mail; (4) i ka seereya dɔ ko i lanin b'a la ko i ye baara min kɛ, ko sariya t'o kɛ."]

["5. i ka sɛbɛ dɔ kɛ ka yira ko i ye tiɲɛn fɔ ani ko joo b'i fɛ ka joo dɔ latanga."]

["O kama, a ka ɲi i k'a ɲini k'a lɔn n'i ka ɲi k'o gafew wala videwo nunu jati k'u ye gafew ye minw labɛnna mɔgɔw ye."]

["N'i ma kunnafoni nunu bɛɛ di, a be se ka kɛ ko i ka ɲinini baara be mɛɛn."]

['Kumaɲɔgɔnya kɛ']

["N'i ka ɲiningaliw wala i ka ladiliw be yen, an ci e-mail fɛ."]

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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