1. Nūskaidruot i vadeit stresuošonys faktorus: Atpazeit situacejis, nūtikšonys voi cylvākus, kas roda tev uztraukumu, i raugu ar tim efektivi nūsadorbuot.
Tam var byut napīcīšams nūsaceit rūbežu, vuiceitīs saceit nā voi meklēt cytu atbolstu.
2. Īsavuiceit atsapyusšonys metodis: dziļa elpuošona, meditaceja i pakuopeniska muskuļu atslāgšona var paleidzēt nomierynuot pruotu i kermini.
3. Regulari nūsadorbuot ar fiziskom aktivitatem: fiziskuo aktivitate var paleidzēt mazynuot namīrus, atbreivojūt endorfinus i uzlobojūt vyspuorejū fiziskū i psihiskū veseleibu.
4. Giut pīteikūši daudz mīga: pīteikūšs mīgs ir svareigs psihiskai i fiziskajai veseleibai.
Raugit gulēt 7-9 stuņdis naktī.
5. īdzeršona veseleigai: veseleiga dieta var paleidzēt stabilizēt sovu nūskaņu i energejis leimini, samazynojūt namīrus.
6. Īrūbežojit kofeinu i alkoholiskū dzierīņu daudzumu: ituos vīlys var padareit baileiguokys.
Meklejit atbolstu: pastuostit par sovom raizem draugim, saimei voi psihologam.
8. Izaicynoj sevi ar negativom dūmom: atpazeist i izaicynoj nalobys dūmys, kas veicynoj namīru.
9. Īsavuiceit byut nūpītnam: palikt ite i tagad i koncentrētīs iz sovom dūmom, jiutom i apleicīni.
10. Īsaisteit sevi pateikamā dorbā: Apsaisteit sevi hobiju voi cytuos aktivitatēs, kas dūd prīcu i paleidz atsapyust.
Meklejit profesionalu paleidzeibu: ka namīrs cīši ītekmej jiusu dzeivi, apsverit īspieju meklēt paleidzeibu psihiatram.
12. Īsavuiceit sevi: vuiceitīs par trauksmi i tuos simptomim, kab lobuok tū saprostu i vadeitu.
13. Nūsastuoj realistiskus mierķus: sadalej lelu uzdavumu mozūs, vīgluokūs sūļūs, lai tū varātu padareit vīglu.
14. praktizēt sevis leidzcylteibu: esi laipns i saprūtūšs pret sevi i izavair nu sevis kritiku.
15. Palikt kontaktā: uzturēt socialūs teiklus i byut svareigūs attīceibuos.
16. izavaireit nu izavaireišonys: pamozam īsastuot situacejuos, kas roda namīru, kab izveiduotu puorlīceibu i iztureibu.
17. Roksti dīnysgruomotā: sovys dūmys i sajiutys pīraksteišona tev paleidz nūskaidruot, kas tevi uztrauc.
18. izmontoj laiku: nūsoki prioritati i efektivitati, kab samazynuotu stresu.
19. Meklejit atbolsta grupys: sasazynojit ar cytim, kurim ir leidzeiga pīredze, kab sajimtu atbolstu i sapratni.
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.
['Atsaceišona nu: medicinys']
['Itei interneta vītne ir dūmuota tikai izgleiteibys i informacejis īmeslim, i tei nateik skaiteita par medicinys pīduovuojumu voi profesionalu pakolpuojumu.']
['Pīduovuotū informaceju nadreikst lītuot, kab diagnosticātu voi izuorstātu kaidu slimeibu, i tim, kas meklej personeigu mediciniskū padūmu, juosazynoj ar licencātu uorstu.']
['Juopīzeist, ka neironu teikls, kas generej atbiļdis iz vaicuojumim, ir eipaši napareizs, kod runoj par skaitliskū saturu, par pīmāru, par konkretu slimeibu diagnozātūs cylvāku skaitu.']
['Vysod meklejit padumu nu sova uorsta voi cyta kvalificāta uorsta, kab saprostu jiusu slimeibu. Nikod naatsakuortojit profesionalū uorsta padumu voi aizkavejit tū mekliešonu deļtuo, ka esat koč kū izlasiejs itamā interneta vītnē. Ka jiusim ruodīs, ka jiusim var byut uorsteibys uorkuortys situaceja, zvaniet 911 voi īīt tyvuokajā uorstnīceibys centrā.']
['Atsaceišona: autortiesības']
['1998. goda Digitaluo tyukstūšgadis autoru tīseibu lykums, 17 U.S.C. § 512 (DMCA) nūdrūsynoj tīseibu aizstuoviešonu autoru tīseibu turātuojim, kuri skaita, ka materialā, kas pasaruoda iz škārsteikla, ir puorkuoptys jūs tīseibys saskaņā ar ASV autoru tīseibu lykumim. ']
['Ka jius iz lobu tycat, ka kaids saturs voi materials, kas ir pīejams saisteibā ar myusu sātom voi pakolpuojumim, puorkuop jiusu autortiesības, jius (voi jiusu aģents) jiusim var syuteit paziņuojumu, kurā lyugts svīgt itū saturu voi materialu voi bloķēt pīeju tam.']
['Paziņuojumi ir juonūsyuta e-postā (vērtīs sadaļu "Kontakti" e-posta adresei).']
['DMCA prasej, kab jiusu paziņuojumā par īspiejamu autortiesību puorkuopumu byutu īkļauta itei informaceja: (1) ar autortiesībām aizsorguotuo dorba aproksts, kas ir īspiejamuos puorkuopuma objekts; (2) īspiejamuos puorkuopuma satura aproksts i informaceja, kas ir pīteikama, kab ļautu mums atrast saturu; (3) jiusu kontaktinformaceja, tymā skaitā adrese, telefona numurs i e-posta adrese; (4) apstyprynuojums, ka jius asat puorlīcynuots, ka saturs tai, kai ir ībyldts, nav atļauts ar autortiesību eipašnīka voi juo aģenta voi kaida lykuma atbolstu; ']
['5. aplīcynuojumu, ka jiusu informaceja ir pareiza i ka jiusim ir tīseibys izmontuot autortīseibys, kuruos ir nūlīgts lītuot;']
['i 6) fizisks voi elektronisks autortīseibu turātuoja voi personas, kas ir pilnvarota dorbuotīs autortīseibu turātuoja vuordā, paraksts.']
['Lyudzu, syutiet mums e-postu ar sevkuru vaicuojumu/ieteikumu.']
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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