How to treat Anxiety?

Amek ara tesferkeḍ anezgum?

Llan aṭas n yiberdan akken ad tesferkeḍ anezgum, gar-asen:

1. Tamejjayt tamusniwt n tikli (CBT): D yiwen n ṣṣenf n tnejjayt n wallaɣ i yettεawanen imdanen ad d-afen u ad beddlen tikliwin d tmuɣliwin ur nelhi i d-yettaken afus i unezgum.

2. Asafar n usekyed: D yiwen n ṣṣenf n CBT i d-yessegzayen s ttawil amdan ɣer teɣbalut n unezgum-is deg tegnit yettwaḍemnen d tamellilt, i t-yettεawanen ad yeɣleb tugdi-ines d unezgum-is.

3. Asefrek n Stres s Tmuɣli Tamatut (MBSR): D yiwet n talɣa n tesnujjya i yesselmaden imdanen ad ḥulfun ugar s tedmiwin-nsen d yiḥulfan-nsen, u ad sen-d-rren s wudem ur nettḥasab, ayen izemren ad iwenneε asefrek n unezgum.

4. Asafar: D asafar yettwaḥettmen s waṭas i wid yuḍnen aṭṭan n tnefsit, wid yuḍnen aṭṭan n unezgum, d wid yettḥebsen beta-bloquants akken ad ten-iεiwen yiwen ad ḥebsen izmulen n unezgum.

5. Tiknikin n usgunfu: Asnuffes lqayen, asgunfu n yiɣsan d usmeddi zemren ad εiwnen ad nesneqsen anezgum s usgunfu d usemmiḍ.

6. Beddel tikli: Ahil n waddal, učči yelhan akk- d iḍes yelhan zemren ad εiwnen ad neqsen izumal n unezgum.

7. Tarbaεt n tallelt: Ma tkecmeḍ ɣer tarbaεt n tallelt, tzemreḍ aţ- ţiliḍ d lemεawna i medden deg wayen yeεnan leḥzen yerna a ten- tεiwneḍ ad ḥulfun iman- nsen ur llin ara iman- nsen deg umennuɣ- nsen mgal leḥzen.

8. Aromatherapy: Zzit n lwerḍ, am tin n lavande, n camomille, d tin n bergamot, d tin yesεan lbenna n usgunfu yerna tezmer aţ- ţiwenneε deg usnefsed n unezgum.

9. Tamejjayt n uḍman: Tamejjayt n uḍman tezmer ad twenneε aḥbas ɣef uεettub d unezgum s usebɣes n usgunfu d userreḥ n uẓeṭṭa deg yiɣsan.

Yelha ma txedmeḍ d kra n umazzag n tezmert n wallaɣ akken ad d-tefruḍ amek ara d-tefruḍ aṭṭan-ik.

['Tiɣbula']

PubMed/Medline https://www.nlm.nih.gov/databases/download/pubmed_medline.html

RefinedWeb https://arxiv.org/abs/2306.01116

Cafarella PA, Effing TW, Usmani ZA, Frith PA: Treatments for anxiety and depression in patients with chronic obstructive pulmonary disease: a literature review. Respirology. 2012, 17 (4): 627-38.

Puliafico AC, Comer JS, Pincus DB: Adapting parent-child interaction therapy to treat anxiety disorders in young children. Child Adolesc Psychiatr Clin N Am. 2012, 21 (3): 607-19.

White SW, Simmons GL, Gotham KO, Conner CM, Smith IC, Beck KB, Mazefsky CA: Psychosocial Treatments Targeting Anxiety and Depression in Adolescents and Adults on the Autism Spectrum: Review of the Latest Research and Recommended Future Directions. Curr Psychiatry Rep. 2018, 20 (10): 82.

Stea S, Beraudi A, De Pasquale D: Essential oils for complementary treatment of surgical patients: state of the art. Evid Based Complement Alternat Med. 2014, 2014 (): 726341.

Silverman WK, Kurtines WM, Ginsburg GS, Weems CF, Lumpkin PW, Carmichael DH: Treating anxiety disorders in children with group cognitive-behaviorial therapy: a randomized clinical trial. J Consult Clin Psychol. 1999, 67 (6): 995-1003.

Amorim D, Amado J, Brito I, Fiuza SM, Amorim N, Costeira C, Machado J: Acupuncture and electroacupuncture for anxiety disorders: A systematic review of the clinical research. Complement Ther Clin Pract. 2018, 31 (): 31-37.

Rodrigues H, Figueira I, Lopes A, Gonçalves R, Mendlowicz MV, Coutinho ES, Ventura P: Does D-cycloserine enhance exposure therapy for anxiety disorders in humans? A meta-analysis. PLoS One. 2014, 9 (7): e93519.

['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']

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['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 treat anxiety?

There are several ways to treat anxiety, including:

1. Cognitive Behavioral Therapy (CBT): This is a type of psychotherapy that helps individuals identify and change negative thought patterns and behaviors that contribute to anxiety.

2. Exposure Therapy: This is a type of CBT that involves gradually exposing the individual to the source of their anxiety in a controlled and safe environment, helping them to overcome their fears and anxiety.

3. Mindfulness-Based Stress Reduction (MBSR): This is a form of therapy that teaches individuals to be more aware of their thoughts and feelings, and to respond to them in a non-judgmental way, which can help reduce anxiety.

4. Medication: Antidepressants, anti-anxiety medications, and beta-blockers are commonly prescribed to help manage anxiety symptoms.

5. Relaxation Techniques: Deep breathing, progressive muscle relaxation, and meditation can help reduce anxiety by promoting relaxation and calmness.

6. Lifestyle Changes: Regular exercise, a healthy diet, and adequate sleep can help reduce anxiety symptoms.

7. Support Groups: Joining a support group can provide emotional support and help individuals feel less alone in their struggles with anxiety.

8. Aromatherapy: Essential oils, such as lavender, chamomile, and bergamot, have been shown to have a calming effect and may help reduce anxiety.

9. Massage Therapy: Massage therapy can help reduce stress and anxiety by promoting relaxation and releasing tension in the muscles.

It is important to work with a mental health professional to determine the best course of treatment for your specific needs.

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