1. Identifica e gjesti i fatôrs di stress: Recognossi lis situazions, i events o lis personis che ti fasin deventâ ansiôs e provâ a gjestîju in mût eficaç.
Chest al pues volê dî meti limits, imparâ a dî di no o cirî il supuart di chei altris.
2. Pratiche tecnichis di rilassament: respirâ in profonditât, meditât e un rilassament dai muscui progressiv a puedin calmâ la tô ment e il to cuarp.
3. Fâ esercizi cun regolaritât: L'ativitât fisiche e pues judâ a ridusi l'ansietât molant fûr endorfinis e miorant la salût fisiche e mentâl in gjenerâl.
4 - Durmî par vê il necessari: durmî par vê il necessari al è fondamentâl pal benstâ mentâl e fisic.
Vê come obietîf 7-9 oris di son par gnot.
5 mangjâ une diete salde: une diete sane a pues stabilizâ il to umôr e i nivei di energjie, sbassant l'ansietât
6 Limite la caffeine e l'alcol: chestis sostancis a puedin aumentâ i sintoms di ansietât.
7. Cîr supuart: Fevele cui amîs, la famee o un professionist de salût mentâl de tô ansietât.
8. Sfidâ i pinsîrs negatîfs: Identificâ e sfidâ i schemis di pinsîr no util che a contribuissin ae ansietât.
9. Pratiche la atenzion: reste presint al moment e concentri i tiei pinsîrs, sintiments e l'ambient.
10. Fâ ativitâts plasevul: Fâ ativitâts che ti fasin divertî e che ti judin a rilassâti.
11 Cîr une assistence professionâl: Se la ansietât e à un impat significatîf su la tô vite, cîr la assistence di un professionist de salût mentâl.
12 - Educâsi: imparâ a cognossi l'ansietât e i siei sintoms par capîle e gjestîle miôr.
13 - Metiti obietîfs realistics: Divît lis robis grandis in piçulis azions che tu puedis fâ par ridusi il strac.
14. Pratiche la auto-compassion: jessi bogns e comprensîfs cun te stes, e evitâ la autocritiche.
15. mantignîsi in contat: mantignî i contats sociâi e impegnâsi in relazions significativis.
16 Evite di evitâ: afronte in maniere graduâl lis situazions che ti fasin deventâ ansiôs par costruî fiducie e resistence.
17 - Ten un diari: scrivi i tiei pinsîrs e lis tôs sensazions ti judin a superâ la ansietât e a capîle.
18. Doprâ ben la aministrazion dal timp: dâ prioritât aes robis di fâ e doprâ il timp in mût eficaç par ridusi il stress.
19.Cîr grups di supuart: Cjate altris che a àn esperiencis similis par vê supuart e comprension.
20. Cîr une medicazion: in cualchi câs, la medicazion e pues jessi utile par gjestî la ansietât, sot la vuide di un professionist de sanitât.
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.
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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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