Identifika i kontrola kuzas ki pode pô-u ta fika ku txeu preokupason: Identifika situason, kuza ki kontise ô algen ki ta pô-u ta fika ku txeu preokupason i tenta kontrola-s dretu.
Pur isu, nu ten ki seta konsedju di otus algen.
2. Pratika alguns tipu di diskansu: Respira fundu, pensa na kuzas ki bu sta prende i diskansa múskulu pode djuda-u fika kalmu.
3. Faze izersísiu: Faze izersísiu pode djuda-nu fika ménus preokupadu.
4. Durmi dretu: Durmi dretu é inportanti pa bon saúdi.
Tra ténpu pa bu durmi 7 ti 9 óra.
5. Kumida dretu: Kumida dretu pode djuda-u fika kalmu i xinti más forsa.
Ka bu toma txeu kafe i nen ka bu bebe txeu bebida alkólika.
Pidi ajuda: Pâpia ku amigus, família ô un algen ki ta faze tratamentu di saúdi.
8. (a) Modi ki nu pode lida ku pensamentus mariadu? (b) Kuzê ki bu pode faze pa bu ka fika preokupadu dimás?
9. Sénpri pensa dretu: Sta sénpri na kel momentu i konsentra na bus pensamentu, sentimentus i na kel ki bu sta ta odja.
10. Faze kuzas ki ta da-u alegria: Faze kuzas ki bu gosta.
11. Buska ajuda di un algen ki ta faze tratamentu di saúdi: Si bu sta txeu preokupadu, bai djobe ajuda na un dotor.
12. (a) Kuzê ki bu pode faze si bu sta xinti preokupadu dimás? (b) Kuzê ki bu pode faze pa bu ka fika preokupadu dimás?
13. Sima bu ta ba ta kria, ka bu dexa txeu kuza toma-u kónta di bo sô.
14. Pratika konpaxon pa bu kabésa: Ser amavel i trata bu kabésa dretu, i ivita kritika bu kabésa.
15. Mante sienti: Mante sienti i ka bu dizisti di faze amizadis ki ta djuda-u.
16. (a) Modi ki nu pode lida ku preokupason? (b) Kuzê ki bu pode faze pa bu ka fika preokupadu dimás?
Skrebe kuzê ki bu ta pensa i xinti pode djuda-u kontrola bu preokupason.
18. Uza bu ténpu dretu: Prioriza trabadjus i uza bu ténpu dretu pa bu ka fika txeu preokupadu.
19. Buska ajuda na otus algen: Pâpia ku kes algen ki pasa pa mésmu situason ki bo, pa es pode djuda-u i ntende kuzê ki bu sta ta xinti.
20. Pensa na toma ramedi: Na alguns situason, ramedi pode djuda óras ki algen sta txeu preokupadu.
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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