1. Ssenqed u ssefrek imseddayen: Ɛqel liḥalat, ineḍruyen neɣ imdanen i d-yessekren anezgum-ik u ɛreḍ ad ten-tḥekmeḍ akken ilaq.
Aya yezmer ad d-yeglu s usebded n tlisa, s ulmad n wawal "ala", neɣ s uḥellel n tallalt n wiyaḍ.
2. Ssexdem tiknulujiyin n usgunfu: Asnuffes lqayen, asmeddi, d usgunfu n yiɣsan yezmer ad k-iεiwen ad tesgunfuḍ allaɣ-ik d tfekka-k.
3. Sseǧhed iman- ik s waṭas: Tazɣent tafekkawit tezmer aţ- ţiwenneε aţ- ţneqseḥ anezgum imi i d- tessufuɣ tisuraf n lεali i geţţarran lxaṭer- ik d win yelhan.
4. Ṭṭes ddeqs: Ṭṭes ddeqs d ayen ilaqen i tezmert n wallaɣ d tfekka.
Sεu iswi n 7-9 n tsaεtin n yiḍes i yiḍ.
5. Ečč ayen ilaqen: D ayen ilaqen ara k-iεiwen ad tesneqseḍ lxaṭer-ik, ad tesεuḍ tazmert, yerna ad tessenqes fell-ak tnezgumt.
6. Ḥader lqahwa d lkif: D ayen i yzemren ad yesnernin leḥzen.
7. Nadi tallalt: Meslay ɣef unezgum- ik i yemdukal, i twacult- ik neɣ i kra n umejjay n tdawsa n wallaɣ.
8. Ssenqed ixemmimen ur nelhi: Ssenqed u senqed ixemmimen ur nenfiɛen ara i d-yettawin aɣilif.
9. Smed asedhu: Qqim deg teswiεt-nni u rẓ lwelha-k ɣer tedmiwin-ik, iḥulfan-ik d wayen i k-d-yezzin.
10. Xdem ayen i k- iεeǧben: Xdem ayen i k- isfeṛḥen yerna i k- iεeǧben.
11. Nadi tallalt n yimsujji: Ma yella iɣeblan ţḥazan mliḥ tudert- ik, ɣas nadi tallalt n yiwen n umejjay n tdawsa n wallaɣ.
12. Selmed iman-ik: Lmed ɣef unezgum d liḥalat-is akken ad tfehmeḍ u ad t-tḥuddeḍ akken ilaq.
13. Sers- ed iswiyen iwulmen: Bḍu lecɣal imeqranen d lecɣal imecṭaḥ i tzemreḍ aţ- ţxedmeḍ bac ur k- ţţili ara d ayen ara k- iεettben.
14. Sεu leḥnana ɣer yiman-ik: Ili-k d uḥnin u fhem iman-ik, rnu ḥader ad tenneqlabeḍ iman-ik.
15. Qqim d imdukal: Ṭṭef assaɣen inmettiyen u ttekki deg tdukliwin yesεan azal.
16. Ḥader ad tεerḍeḍ: Ssemlil- ed kra kra liḥala i d- iţţawin anezgum akken aţ- ţesεuḍ laman yerna aţ- ţesεuḍ ṣṣbeṛ.
17. Ṭef- ed aɣmis: Ma turiḍ ayen i tettxemmimeḍ d wayen i tḥulfeḍ, ayagi a k- iεiwen aţ- ţfehmeḍ ayen i k- iceɣben.
18. Ssexdem ayen ilaqen i wakud: Ssemyezwer lecɣal yerna sseqdec lweqt-ik akken ilaq akken ad tneqseḍ asnezgem.
19. Nadi-d tarbaεt n tallelt: Sdukel-d wiyaḍ yesεan tirma icuban tin-ik akken ad k-εiwnen u ad k-fehmen.
20. Xemmem ɣef ddwa: Deg kra n tegnatin, ddwa yezmer ad yenfeε i usefrek n unezgum, s ddaw n uwelli n umejjay.
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.
['Anfafad: amejjay']
['Asmel-a web yettunefk-d kan i yiswiyen n uselmed d usissen, ur d-yettak ara iwellihen imejjayen neɣ isefka udmawanen.']
['Isallen i d-yettunefken ur ilaq ara ad ttwasqedcen i usebded neɣ i usemḥi n kra n wugur n tezmert neɣ aṭṭan, yerna wid yettnadin ɣef yiwellihen imsujjiyen udmawanen yessefk ad ẓren amejjay yesɛan turagt.']
['Ttxil-k ẓer belli azeṭṭa amseddayan i d-yettaken tiririyin i tuttriwin, ur iṣeḥḥa ara mliḥ ma yella d ayen yerzan uḍḍun. D amedya, amḍan n yimdanen yettwaḍḍfen s kra n waṭṭan.']
['Ssutur dima ṛṛay n ṭṭbib-ik neɣ n kra n umejjay-nniḍen ara iwalmen ɣef waṭṭan-ik. Ɣur-k ad tḥeqreḍ ṛṛay n ṭṭbib amsadur neɣ ad tεeṭṭleḍ deg usuter-is ɣef lǧal n kra i teɣriḍ deg usmel-a. Ma tɣileḍ ahat tesεiḍ liḥala n tεeǧlanit deg tezmert, siwel 911 neɣ ṛuḥ ɣer texxamt n tεeǧlanit i d-iqerben. Ulac assaɣ gar ṭṭbib d umuḍin i d-yettnulfun s usmel-a neɣ aseqdec-is. BioMedLib neɣ ixeddamen-is, neɣ kra n win yettekkiyen deg usmel-a, ur d-ttaken ara yakk kra n yisumren, s wawal neɣ s usemres, ɣef ayen yerzan isallen i d-yettunefken dagi neɣ aseqdec-is.']
['Anekcum: azref n uḍfar']
['Asaḍuf n umeskar n yizerfan n wemdan n alfin (Digital Millennium Copyright Act) n 1998, 17 U.S.C. § 512 (DMCA) yettak-d ttawil i yimeskaren n yizerfan n wemdan i yumnen belli ayen i d-yettbanen deg Internet yettḍurru izerfan-nsen ddaw usaḍuf n umeskar n yizerfan n wemdan n Marikan. ']
['Ma tumneḍ s wul yelhan belli kra n taɣult neɣ taɣawsa yettwafken deg unermes-nneɣ neɣ deg yiqeddacen-nneɣ tegzem azref-ik n uḥraz, tzemreḍ (neɣ amsedday-ik) ad aɣ-d-tazneḍ izen akken ad nessuter asuffeɣ n taɣult neɣ n taɣawsa-nni, neɣ ad nessader tuqqna ɣer-s. ']
['Isental yessefk ad ttwazen s tira s yimayl (ẓer asebter "Contact" i tansa n yimayl).']
['DMCA teḥwaǧ isalli-inek n tukksa n yizerfan yettwanekṛen ad d-yeglu s yisallen-a: (1) asegzi n umahil yettwaḥerzen s yizerfan yettwanekṛen i d-yettwanekren; (2) asegzi n uḍris yettwanekren d yisallen ara aɣ-yeǧǧen ad d-naf uḍris-nni; (3) isallen n usiwel inek, ladɣa tansa-inek, uṭṭun n tilifun d tansa imayl; (4) awal sɣur-k d akken tumneḍ s wayen yelhan belli aḍris-nni s wamek i d-tettcetkiḍ ur yettwasemres ara sɣur bab n yizerfan, neɣ amesten-is, neɣ s useqdec n kra n usaḍuf; ']
['(5) yiwet n tseddi sɣur-k, yettwatten s uḥasef n lekdeb, d akken isallen yellan deg uzenzi d iṣeḥḥan u tesεiḍ azref ad tesseḍruḍ izerfan umeskar i d-yeqqaren ttwarẓen; ']
['akked (6) azmul n tfekka neɣ n tuqqna tagensit n bab n yizerfan neɣ n umdan yettwafernen ad yexdem s yisem n bab n yizerfan. ']
['Ma ur d-terriḍ ara isallen-agi akk, yezmer ad d-yeglu s uεeṭṭel deg usefrek n ucetki-inek.']
['Assaɣ']
['Ttxil-k azen-aɣ-d imayl ma tesεiḍ asteqsi / asumer.']
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.
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.
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['Nebda s 35 imelyan n teẓrigin n tesnujjya tameddurt n PubMed/Medline. Rnu daɣen, isebtar n web n RefinedWeb.']
