1. Gano da sarrafa abubuwan damuwa: Gano yanayi, abubuwan da suka faru, ko mutanen da ke haifar da damuwar ku kuma kuyi ƙoƙarin sarrafa su yadda yakamata.
Hakan zai ƙunshi kafa iyaka, koyan yadda za mu ƙi yin wani abu, ko kuma neman taimako daga wasu.
2. Ka yi amfani da hanyoyin hutawa: Numfashi sosai, yin bimbini, da kuma huce tsoka zai iya taimaka maka ka kwantar da hankalinka da kuma jikinka.
3. Motsa jiki a kai a kai: Motsa jiki zai iya rage alhini ta wajen sakin endorphins da kuma kyautata lafiyar jiki da ta hankali.
4. Samun isasshen bacci: Isasshen bacci yana da mahimmanci ga lafiyar hankali da ta jiki.
Ka yi ƙoƙarin yin barci na awa 7-9 a kowane dare.
5. Ka ci abinci mai gina jiki: Cin abinci mai gina jiki zai iya taimaka maka ka daidaita halinka da ƙarfinka, kuma ya rage alhini.
6. Ka rage shan giya da kuma shan kofi: Waɗannan abubuwan suna iya sa mutum ya riƙa damuwa sosai.
7. Ka nemi taimako: Ka gaya wa abokanka, iyalinka, ko kuma likitan ƙwaƙwalwa abin da ke damunka.
8. Ka yi ƙoƙari ka daina tunani marar kyau: Ka san kuma ka daina tunani marar kyau da ke sa ka alhini.
9. Yi hankali: Kasance a halin yanzu kuma ka mai da hankali kan tunaninka, ji, da kewaye.
10. Ka yi ayyuka masu daɗi: Ka yi ayyuka da za su sa ka farin ciki kuma su sa ka hutawa.
11. Ka nemi taimako daga wurin ƙwararru: Idan alhini yana shafan rayuwarka sosai, ka nemi taimako daga wajen ƙwararren likitan ƙwaƙwalwa.
12. Ka koya: Ka koyi game da alhini da alamunsa don ka fahimce shi sosai kuma ka bi da shi.
13. Kafa maƙasudai da za su yiwu: Ka raba manyan ayyuka zuwa ƙananan ayyuka da za ka iya cim ma don kada ka gaji ainun.
14. Yi aiki da tausayin kai: Ka kasance mai kirki da fahimtar kanka, kuma ka guji sukar kanka.
15. Ka kasance da dangantaka: Ka kasance da dangantaka mai kyau da mutane.
16. Ka guji guje wa: A hankali ka fuskanci yanayin da ke sa ka alhini don ka kasance da gaba gaɗi da kuma ƙarfin hali.
17. Ka rubuta abin da kake tunani da yadda kake ji a cikin takarda.
18. Ka yi amfani da lokacinka yadda ya dace: Ka tsara ayyukan da za ka yi da kyau kuma ka yi amfani da lokacinka yadda ya dace don ka rage matsi.
19. Ka nemi ƙungiyoyin taimako: Ka haɗa kai da wasu da suke da irin wannan yanayin don taimako da fahimi.
20. Ka yi tunanin shan magani: A wasu lokatai, shan magani zai iya taimaka wajen bi da alhini, a ƙarƙashin ja-gorar ƙwararren likita.
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.
['Bayanin sanarwa: likita']
['Wannan shafin yanar gizon don ilimantarwa ne kawai ba don ba da shawara ko kuma ba da shawara ta likita ba.']
['Bai kamata a yi amfani da bayanin da aka bayar don gano ko magance matsalar lafiya ko cuta ba, kuma waɗanda suke neman shawarar likita na sirri ya kamata su tuntuɓi likitan da ke da lasisi.']
['Lura cewa hanyar sadarwar jijiyoyin da ke samar da amsoshin tambayoyin, ba ta da daidaito musamman idan ya zo ga abun cikin lamba. Misali, yawan mutanen da aka gano suna da takamaiman cuta.']
["Koyaushe nemi shawarar likitanka ko wani ƙwararren mai ba da lafiya game da yanayin likita. Kada ka taɓa yin watsi da shawarar likita ko jinkiri wajen neman ta saboda wani abu da ka karanta a wannan rukunin yanar gizon. Idan kuna tsammanin kuna da matsalar gaggawa ta likita, kira 911 ko je zuwa ɗakin gaggawa mafi kusa nan da nan. Babu wata alaƙar likita da mara lafiya da aka ƙirƙira ta wannan rukunin yanar gizon ko amfaninsa. BioMedLib ko ma'aikatanta, ko kowane mai ba da gudummawa ga wannan rukunin yanar gizon, ba su yin kowane wakilci, bayyane ko a bayyane, dangane da bayanan da aka bayar a nan ko amfaninsa."]
['Bayanin haƙƙin mallaka']
['Dokar haƙƙin mallaka ta Millennium ta 1998, 17 U.S.C. § 512 (DMCA) tana ba da damar neman masu haƙƙin mallaka waɗanda suka yi imanin cewa kayan da ke bayyana a Intanet sun keta haƙƙinsu a ƙarƙashin dokar haƙƙin mallaka ta Amurka. ']
['Idan kun yi imani da gaskiya cewa duk wani abun ciki ko kayan da aka samar dangane da gidan yanar gizon mu ko ayyukanmu ya keta haƙƙin mallaka, ku (ko wakilin ku) na iya aiko mana da sanarwa don neman cire abun ciki ko kayan, ko toshe damar zuwa gare shi. ']
["Dole ne a aika da sanarwa a rubuce ta hanyar imel (duba sashin 'Saduwa' don adireshin imel). "]
['DMCA tana buƙatar sanarwar ku game da zargin keta haƙƙin mallaka ya haɗa da waɗannan bayanan: (1) bayanin aikin haƙƙin mallaka wanda shine batun zargin cin zarafin; (2) bayanin abin da ake zargi da cin zarafin abun ciki da kuma isasshen bayani don ba mu damar gano abun ciki; (3) bayanin tuntuɓar ku, gami da adireshin ku, lambar tarho da adireshin imel; (4) sanarwa daga gare ku cewa kuna da kyakkyawan imani cewa abun cikin yadda ake korafin ba shi da izinin mai haƙƙin mallaka, ko wakilinsa, ko ta aikin kowace doka; ']
['(5) sanarwa daga gare ku, wanda aka sanya hannu a ƙarƙashin hukuncin shaidar zur, cewa bayanin da ke cikin sanarwar daidai ne kuma kuna da ikon aiwatar da haƙƙin mallaka wanda ake zargin an keta shi; ']
['da (6) sa hannu na zahiri ko na lantarki na mai haƙƙin mallaka ko mutumin da aka ba shi izinin yin aiki a madadin mai haƙƙin mallaka. ']
['Rashin hada dukkan bayanan da ke sama na iya haifar da jinkiri wajen aiwatar da korafin ka.']
['Tuntuɓi']
['Da fatan za a aiko mana da imel tare da kowace tambaya / shawara.']
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
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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.
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['Game da']
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