1. Idantifye epi jere faktè ki bay tèt chaje yo: Idantifye sitiyasyon, evènman, oswa moun ki deklanche enkyetid ou epi eseye jere yo efektivman.
Sa ka mande pou nou fikse limit, pou nou aprann di non oswa pou nou chèche èd nan men lòt moun.
2. Pratike teknik pou w detann ou: Lè w respire byen fon, lè w medite e lè w detann misk ou yon fason pwogresif, sa ka ede w kalme lespri w ak kò w.
3. Fè egzèsis regilyèman: Lè yon moun fè egzèsis, sa ka ede l diminye enkyetid li genyen paske sa fè l libere endorfin e sa ka amelyore sante l fizikman ak mantalman.
4. Jwenn ase dòmi: Dòmi ase esansyèl pou mantal ak fizik byennèt.
Fè efò pou w dòmi 7 a 9 èdtan pa swa.
5. Manje yon manje ki ekilibre: Yon bon kalite manje ka ede w gen yon atitid ki ekilibre, li ka ba w plis enèji e sa ka diminye enkyetid ou.
6. Limite kantite kafeyin ak alkòl ou bwè: Sibstans sa yo ka fè sentòm enkyetid yo vin pi mal.
7. Chèche jwenn sipò: Pale ak zanmi w, fanmi w oswa yon pwofesyonèl nan domèn sante mantal sou enkyetid ou genyen.
8. Chèche chanje panse negatif ou genyen: Chèche konnen ki panse ki pa itil ki lakòz ou enkyete e chèche chanje sa.
9. Pratike atansyon: Rete prezan nan moman an epi konsantre sou panse ou, santiman ou, ak anviwònman ou.
10. Fè aktivite ki fè w plezi: Fè aktivite ki fè w plezi e ki fè w detann ou.
11. Chèche èd yon pwofesyonèl: Si enkyetid ap afekte lavi w anpil, chèche èd yon pwofesyonèl nan domèn sante mantal.
12. Aprann plis bagay: Aprann sou enkyetid ak sentòm li yo pou w ka pi byen konprann yo e pou w ka pi byen jere yo.
13. Fikse objektif ki reyalis: Fè gwo travay yo an ti travay ki fasil pou w fè pou w ka rive fè yo.
14. Pratike konpasyon pou tèt ou: Fè jantiyès ak konpreyansyon pou tèt ou, epi evite kritik tèt ou.
15. Rete konekte: Rete konekte ak lòt moun e fè bonjan relasyon ak yo.
16. Evite evite: Fè fas ak sitiyasyon ki lakòz ou enkyete yo yon fason ki pa twò grav pou w vin gen plis konfyans nan tèt ou e pou w vin pi rezistan.
17. Fè yon jounal: Lè w ekri panse w ak santiman w, sa ka ede w konprann enkyetid ou genyen yo.
18. Itilize tan w byen: Bay travay ou gen pou w fè yo priyorite epi sèvi ak tan w byen pou w ka diminye strès.
19. Chèche jwenn gwoup sipò: Fè kontak ak lòt moun ki gen menm eksperyans ak ou pou w jwenn sipò ak konpreyansyon.
20. Konsidere pran medikaman: Nan kèk ka, medikaman ka itil pou kontwole enkyetid, anba direksyon yon pwofesyonèl swen sante.
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.
['Avètisman: medikal']
['Sit entènèt sa a se pou rezon edikasyonèl ak enfòmasyon sèlman e li pa bay konsèy medikal oswa sèvis pwofesyonèl.']
['Enfòmasyon yo bay la pa dwe itilize pou fè dyagnostik oswa trete yon pwoblèm sante oswa maladi, e moun k ap chèche konsèy medikal pèsonèl ta dwe konsilte yon doktè ki gen lisans.']
['Tanpri note ke rezo neural ki jenere repons pou kesyon yo, pa egzat sitou lè li rive pou kontni nimerik. pa egzanp, kantite moun ki te dyagnostike ak yon maladi espesifik.']
['Toujou chèche konsèy doktè ou oswa lòt founisè sante ki kalifye konsènan yon kondisyon medikal. Pa janm meprize konsèy medikal pwofesyonèl oswa reta nan chèche li paske nan yon bagay ou te li sou sit entènèt sa a. Si ou panse ou ka gen yon ijans medikal, rele 911 oswa ale nan sal ijans ki pi pre a imedyatman. Pa gen okenn relasyon doktè-pasyan ki kreye pa sit entènèt sa a oswa itilizasyon li yo. Ni BioMedLib ni anplwaye li yo, ni okenn kontribitè nan sit entènèt sa a, fè okenn reprezantasyon, eksprime oswa enplisit, ki gen rapò ak enfòmasyon yo bay isit la oswa pou itilize li yo.']
['Avètisman: dwa otè']
['Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (DMCA) bay rekou pou mèt copyright ki kwè ke materyèl ki parèt sou entènèt la vyole dwa yo anba lwa copyright Etazini. ']
['Si ou kwè ak tout konfyans ke nenpòt kontni oswa materyèl ki disponib an koneksyon avèk sit entènèt nou an oswa sèvis vyole copyright ou, ou (oswa ajan ou) ka voye nou yon avi pou mande pou retire kontni an oswa materyèl la, oswa aksè a li bloke.']
['Anons yo dwe voye alekri pa imel (gade seksyon "Kontak" pou adrès imel)']
['DMCA mande pou avi ou sou vyolasyon dwa otè a genyen enfòmasyon sa yo: (1) deskripsyon travay ki gen dwa otè a ki sijè vyolasyon an; (2) deskripsyon kontni ki vyole dwa otè a ak enfòmasyon ki sifi pou pèmèt nou jwenn kontni an; (3) enfòmasyon pou kontakte ou, ki gen ladan adrès ou, nimewo telefòn ou ak adrès imel ou; (4) yon deklarasyon ou fè ki di ou gen bon lafwa ke kontni an nan fason ou pote plent la pa otorize pa mèt pwopriyete dwa otè a, oswa ajan li, oswa pa operasyon nenpòt lwa; ']
['(5) yon deklarasyon ou siyen sou penalite fo temwayaj ke enfòmasyon ki nan notifikasyon an egzat e ke ou gen otorite pou fè respekte dwa otè yo ke yo reklame ke yo vyole yo;']
['e (6) yon siyati fizik oubyen elektwonik mèt copyright la oubyen yon moun ki otorize pou aji sou non mèt copyright la. ']
['Si ou pa bay tout enfòmasyon ki anwo yo, sa ka fè ke nou pa trete plent ou a byen vit.']
['Kontak']
['Tanpri voye nou yon imèl avèk nenpòt kesyon / sijesyon.']
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
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['sou']
['BioMedLib itilize òdinatè otomatik (algoritm aprantisaj machin) pou jenere pè kesyon ak repons.']
['Nou kòmanse ak 35 milyon piblikasyon biomedik de PubMed/Medline. tou, paj entènèt de RefinedWeb.']
