1. Sota kuijiia o ima i ku bhangesa kuthandanganha: Sota kuijiia o ima, o ima ia iibha, mba o athu a ku bhangesa kuthandanganha, ni ku bhanga ioso phala ku dibhana ni maka enhá.
Kiki ki bhinga ku suua jimbambe, ku dituna ku bhanga kima, mba ku bhinga kikuatekesu ku athu engi.
2. Sota ndunge phala ku tululuka: O ku bhuima kiambote, ni ku xinganeka, ni ku nhoha bhofele-bhofele, ku tena ku kuatekesa o mukutu uê ku tululuka.
3. Ku tonoka: O ku tonoka ku tena ku kuatekesa o muthu ku kala ni ibanzelu iambote.
4.Kota kilu kia soko: O muthu ua tokala ku zeka kiambote phala ku kala ni kilunji kiambote ni mukutu ua zele.
Sota kuzeka 7 mba 9 dia ji ola ku kizuua.
5.Kudia kiambote: O kudia kiambote ku tena ku kuatekesa o muthu ku kala ni nguzu, ni ku sosolola o hele.
6. Kana kúnua kiavulu mba kúnua kiavulu: O uhôlua ni ima ia mukuá, i tena ku bhangesa o muthu ku kala ni hele iavulu.
7. Sota kikuatekesu: Zuela ni makamba mê, muiji, mba o ji dotolo ja sauidi ia kilunji, ia lungu ni hele iê.
8. Sota ku lungulula o ibanzelu iê: Ijiia o ibanzelu ia iibha i ku bhangesa ku thandanganha.
9.Kolokota mu kuxinganeka: Xinganeka mu ima i ua mu banza, kiebhi ki ua mu divua, ni ima ia mu bhita.
10. Bhanga ima i ku sangulukisa: Bhanga ima i ku sangulukisa, i ku bhangesa ku divua kiambote.
11. Sota kikuatekesu kia ji dotolo: Se o hele i ku thandanganhesa, sota kikuatekesu kia ji dotolo.
12 Di longe: Di longe ia lungu ni hele ni ima i tena ku ku bhangesa ku kala ni hele, phala kuijiia kiambote o maka enhá.
13. Suua jimbambe: Phala ku tena ku bhanga kiambote o kikalakalu, ua tokala u ki uanuna mu jimbandu.
14. Londekesa henda: Kala muthu u di londekesa henda, u kamba ku di tatela.
15.Kolokotenu ku di zuelesa: Zuele-nu ni athu, ni ku bhanga ukamba ni athu.
16. Kana ku lenga: Bhofele-bhofele, dibhana ni maka a ku thandanganhesa, phala ku kolesa o kidielelu kiê.
17.Kolokota mu ku soneka: O ku soneka o ibanzelu iê, ku tena ku ku kuatekesa ku dibhana ni hele.
18.- Sota kithangana kia soko: Sota ku bhanga o ima ia beta-kota, phala ku sosolola o hele.
19. Sota ku di kuatekesa: Sota ku diongeka ni athu ala ni maka kála mê, phala ku ku kuatekesa.
20. Xinganeka ku tambula milongo: Saí ithangana o milongo i tena ku kuatekesa o muthu ua thandanganha kiavulu.
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.
['Kitendelesu:']
['O kijimbuete kiki, phala ku longa ngó, ki kiene mu bhana milongi ia lungu ni sauidi.']
['O milongi íii, ka tokala ku i tumbula phala ku saka uhaxi, mba ku saka mauhaxi a mukuá.']
['Mu kifika, o ji komputadolo jene mu kuatekesa o athu kuijiia o ima ia lungu ni uhaxi, ki ji tena ku jimbulula kiambote o maka.']
['Sota kikuatekesu kia dotolo iê mba muthu ua mukuá uala ni uhete ua ku saka mauhaxi. Kana ku jimba o itendelesu ia dotolo mukonda dia milongi i ua tange mu kijimbuete kiki. Se ua mesena kikuatekesu, xinda ku muxinda ua 112, mba ndé mu inzo ia ku saka ia zukama.']
['Iala ni Kikutu ni Jinguvulu ja Jixi Jengi']
['O Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (o DMCA) i bhana ku athu ala ni ufolo ua ku soneka, o ima ia mona mu Internete, i bhukumukina o ufolo uâ ua ku soneka. ']
['Se eie u xikina ni kidi kioso kuila o milongi mba milongi i ua mu tanga mu kijimbuete kietu kia internete, mba mu ima ia mukuá, ia mu bhukumukina o itumu iê, eie (mba o muthu u ua mu tumina) u tena ku tu tumikisa mukanda ni ku tu bhinga phala ku katula o milongi mba milongi i ua mu tanga mba ku fidisa o muthu ku i tanga.']
['O ngolokela a tokala ku i tumikisa mu mukanda ni mu kijimbuete kia i-me-le (Tala o mbandu "Utuameni ua Ijimbuete") ].']
['O DMCA i bhinga kuila o njimbu iê ia lungu ni ku bhukumukina o itumu ia ku tokala, i kala ni milongi íii: (1) kijimbuluilu kia kikalakalu kia tokala ku kitumu kia ku tokala; (2) kijimbuluilu kia milongi ia ku tokala ni milongi i tua tokala ku sanga; (3) o ijimbuete iê, ni ijimbuete ia mutelembe uê; (4) ni izuelu i ua zuela kuila eie u xikina ni kidi kioso kuila o milongi ia ku tokala, ki i tokala ku ngana ia tokala, mba ku mukunji uê, mba ku kitumu kioso-kioso; ']
['(5) O kijimbuete kiê, ni kijimbuete kia ku tangela kuila o milongi iala mu kijimbuete kiki ia kidi, ni kuila eie uala ni kutena kua ku langa o ima ia ku tokala;']
['O kijimbuete kiki, ki tena ku kala ni kidimbu kiê, mba kijimbuete kia muthu ua mu tumina o ku ki jikula.']
['Se ku soneka o ima ioso íii, o ku tokuesa o maka mê kua-nda laleka.']
['Kuzuela ni Muthu']
['Tua ku dióndo, tu tumikise njimbu ni ibhuidisu mba jindunge.']
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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['O ku']
['O BioMedLib i kalakala ni ji komputadolo phala ku bhanga ibhuidisu ni itambuijilu.']
['Tua mateka ni 35 a mazunda a madivulu a lungu ni sauidi mu internete, ni madivulu a mukuá a ubhe.']
['Tanga o mbandu "Referências" ni mbandu "Disclaimer".']
