1. Zaba mambu yina ke pusaka nge na kudiyangisa mpi yidika yo: Zaba mambu, mambu yina ke salama, to bantu yina ke pusaka nge na kudiyangisa mpi yidika yo mbote.
Yo lenda lomba nde nge tula bandilu, nge longuka na kubuya, to kusosa lusadisu ya bantu yankaka.
2. Sadila bametode ya kupema: Kupema na mudindu, kuyindulula, mpi kupema na misisa lenda sadisa nge na kulembika mabanza mpi nitu na nge.
3. Salaka ngalasisi mbala na mbala: Kusala ngalasisi lenda sadisa na kufyotuna basusi sambu yo kebasisaka endorphines mpi yo ketomisaka mavimpi ya nitu ti ya mabanza.
4. Kulala mingi: Kulala mingi kele mfunu sambu na mavimpi ya mabanza mpi ya nitu.
Sala ngolo na kulala bangunga 7 tii na 9 konso mpimpa.
5. Kudia madya ya mbote: Kudia madya ya mbote lenda sadisa nge na kuvanda ti mabanza ya mbote mpi ngolo, mpi yo lenda lembisa basusi.
6. Kunwa ve malafu mingi mpi kunwa ve kafe: Bima yai lenda kumisa basusi ngolo.
Sosa lusadisu: Solula ti banduku, bantu ya dibuta, to munganga ya maladi ya ntu sambu na basusi na nge.
8. Nwanisa bangindu ya mbi: Zaba mpi nwanisa bangindu ya mbi yina kenataka basusi.
9. Vanda ti mabanza ya mbote: Vanda ntangu yonso ti mabanza ya mbote mpi tula dikebi na mabanza, mawi, mpi na mambu yina kele na nzyunga na nge.
10. Sala mambu ya kesepedisaka nge: Sala mambu yina kesepedisaka nge mpi yina kesadisaka nge na kupema.
11. Sosa lusadisu ya minganga: Kana basusi keyangisa nge mingi, sosa lusadisu ya minganga.
12. Kulonguka: Longuka mambu ya metala basusi mpi bidimbu na yo sambu na kubakisa yo mbote mpi kunwana ti yo.
13. Tula balukanu ya nge lenda lungisa: Zenga bisalu ya nene na bitini ya fyoti-fyoti sambu yo lembisa nge ve.
14. Kuditadila na mawete yonso: Vanda ntima-mbote mpi kuditadila na mutindu ya mbote, mpi kudimona ve mbi.
15. Kusolula ti bantu: Vanda ti bangwisana ya mbote ti bantu yankaka mpi sala kinduku ya mbote ti bo.
16. Buya kubuya: Na nima ya bantangu, kutana ti mambu yina kebasisa basusi sambu na kuyedisa kivuvu mpi kukanga ntima.
17. Sonika mambu yina nge ke yindula mpi mawi na nge na mukanda.
18. Sadila ntangu mbote: Tula mambu ya nge fwete sala na kisika ya ntete mpi sadila ntangu na nge mbote sambu na kufyotuna basusi.
19. Sosa kimvuka ya bantu yina lenda sadisa nge: Sosa bantu yina mekutanaka ti mambu ya mutindu mosi sambu na kusadisa nge mpi kubakisa nge.
20. Beno tadila kusadila bankisi: Na bantangu yankaka, kusadila bankisi lenda sadisa na kunwana ti basusi, kana beno landa lutwadisu ya munganga.
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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['Sosa ntangu yonso bandongisila ya munganga to ya muntu ya nkaka ya me zaba kisalu ya kusansa bantu sambu na maladi na nge. Kuvila ve bandongisila ya munganga to kusukinina ve na kusosa yo sambu na mambu ya nge me tanga na site Internet yai. Kana nge ke yindula nde nge kele ti maladi ya ngolo, binga 911 to kwenda nswalu na lupitalu ya me finama. Site Internet yai to mutindu nge ke sadila yo ke sala ve nde nge kuma nduku ya munganga to nkengi ya maladi.']
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['Kana nge ke mona nde mambu ya nge ke tanga na site Internet na beto to na baservice na beto ke fwa banswa na nge, nge (to muntu yina ke twadisaka nge) lenda tindila beto mukanda sambu na kulomba nde beto katula yo to kukanga nzila na nge ya kusadila yo.']
['Bo fwete tinda bansangu na mukanda na nzila ya email (tala na "Kutuba na beto" sambu na kuzaba adresi ya email).']
['Nsiku ya DMCA ke lomba nde na mukanda na nge ya ke tubila nde bo me fwa nsiku ya banswa ya bantu, nge sonika mambu yai: (1) mutindu ya kutendula kisalu yina bo me fwa nsiku; (2) mutindu ya kutendula mambu yina bo me fwa nsiku mpi bansangu yina ta sadisa beto na kuzaba kisika yina mambu yango kele; (3) bansangu ya nge lenda sadila sambu na kusolula ti nge, tanga mpi adresi na nge, nimero ya telefone mpi adresse ya e-mail; (4) mambu ya nge me tuba nde nge ke kwikila nde mambu yina nge ke tuba kele ve na nswa ya munkwa-kisalu to muntu yina me pesa nswa na yo to na nsiku ya leta.']
['5) na nima ya kupesa nzikisa na mukanda yina nge me sonika, nge fwete ndima nde mambu yina nge me tuba kele ya kieleka mpi nde nge kele ti nswa ya kusadila banswa yina bo me bebisa.']
['mpi (6) kidimbu ya muntu yina kele ti nswa ya kubasisa yo to ya muntu yina kele ti nswa ya kusala mambu na zina na yandi. ']
['Kana nge pesa ve bansangu yai yonso, yo lenda sala nde bo sala ve mambu nswalu.']
['Kusolula']
['Beno tindila beto email kana beno kele na ngyufula to ngindu.']
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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