1. Manya malu adi akufikisha ku tunyinganyinga ne enza bua umone mua kupita nawu: Manya nsombelu, malu adi akufikila anyi bantu badi bakusaka ku tunyinganyinga ne dienzeja bua kupita nabu bimpe.
Bidi mua kulomba bua kuelela bana mikalu, kulonga mua kubenga anyi kulomba diambuluisha kudi bakuabu.
2. Enza malu adi mua kukuambuluisha bua kuikisha: Kuela kapepe bikole, kuelangana meji ne kuikisha mubidi ku kakese ku kakese kudi mua kukuambuluisha bua kuikisha lungenyi luebe ne mubidi webe.
3. Ikala ne tshibidilu tshia kuibidija mubidi: Kuibidija mubidi kudi mua kukepesha tunyinganyinga bualu kudi kupatula endorphines ne kudi kuakaja mubidi ne lungenyi.
4. Kalala tulu tukumbane: Kulala tulu tukumbane kudi kuambuluisha bua kuikala ne makanda a mu lungenyi ne a mubidi.
Teta kulala mêba 7 too ne 9 butuku buonso.
5. Udia biakudia bimpe: Kudia biakudia bimpe kudi mua kukuambuluisha bua kuikala ne disanka ne makanda, ne kudi mua kukepesha tunyinganyinga.
6. Epuka maluvu ne kafe: Malu aa adi mua kunyanga lungenyi luebe.
7. Kebayi diambuluisha: Yukila ne balunda, bena mu dîku anyi baminganga bua tunyinganyinga tuenu.
8. Lomba meji mabi: Umanya meji mabi adi akufikisha ku tunyinganyinga ne ualombe bua kuakaja.
9. Ikala ne lungenyi lua kuikala ne malu onso: Ikala anu mu tshikondo tshiudi ne malu onso adi mu lungenyi luebe, mu lungenyi luebe ne mu nsombelu webe.
10. Enza malu adi akusankisha: Enza malu adi akusankisha ne akuambuluisha bua kuikisha.
11. Keba diambuluisha dia baminganga: Bikala tunyinganyinga tukutekesha bikole, keba diambuluisha dia munganga.
12. Dilama: Longa malu adi atangila tunyinganyinga ne bimanyinu biawu bua kumvua bimpe ne kukepesha tunyinganyinga.
13. Difundila bipatshila biudi mua kukumbaja: Ukabuluile midimu minene mu bikese biudi mua kukumbaja bua kukepesha malu adi akupita bukole.
14. Ikala uditeka pa muaba wa bakuabu: Ikala uditeka pa muaba wa bakuabu ne uditeka pa muaba webe, ne epuka didipisha.
15. Ikala anu umanyangana ne bantu: Ikala umanyangana ne bantu ne ikala mu malanda mimpe ne bantu.
16. Epuka ditantamena ntatu: Tangila nsombelu idi mua kukufikisha ku tunyinganyinga ku kakese ku kakese bua wewe kupeta dishindika ne bukole bua kutantamena ntatu.
17. kufunda malu adi akufikila: Kufunda malu adi akufikila kudi mua kukuambuluisha bua kujingulula ne kumvua bimpe tunyinganyinga tuebe.
18. Enza mudimu bimpe ne dîba diebe: Enza mudimu ne dîba diebe bimpe bua kukepesha tunyinganyinga.
19. Keba bisumbu bia bantu badi mua kukuambuluisha: Yukila ne bantu bakuabu badi bapete malu a muomumue ne ebe bua bakuambuluishe ne bakujingulule.
20. Konkonona bua kuangata manga: Mu imue nsombelu, manga adi mua kuambuluisha bua kukepesha tunyinganyinga, bilondeshile mibelu 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.
['Dibenga kuambula bujitu: bua malu a luondapu']
['Site eu udi ne tshipatshila tshia kulongesha ne kumanyisha patupu, ki ntshia kufila mibelu ya manga anyi midimu ya baminganga to.']
['Malu adibu bafile aa kaena ne bua kuambuluisha bua kumanya disama kampanda anyi bua kudiondopa to, ne bantu badi bakeba mibelu ya malu a luondapu badi ne bua kuyikila ne munganga udi ne mukanda wa dianyisha dia mudimu.']
['Tangila ne: ordinatere udi ufila mandamuna a nkonko eyi utu utamba kupanga kujadika malu padiwu ne malu a bungi bu mudi bungi bua bantu badibu bakuate ne disama kampanda.']
['Ikala misangu yonso ukeba mibelu ya munganga anyi ya munganga mukuabu udi mumanye bimpe malu a luondapu. Kupepeji mibelu ya baminganga anyi kuanji kuanji kuindila bua kuyikeba anu bua bualu kampanda buudi mubale mu site eu to. Wewe wela meji ne: udi ne disama dia lukasa, fubidila 911 anyi ndaku diakamue ku lupitadi lua pabuipi nebe. Site eu anyi dienza mudimu nende ki mbienze bua kuikale malanda pankatshi pa munganga ne mubedi to.']
['Mikenji ya mu États-Unis idi ilomba bantu badi ne bukenji bua kuenza bintu kampanda bua kuenzabu malu makuabu.']
['Wewe mumone ne: bualu kampanda budi mu site wetu anyi mu midimu yetu budi bunyanga manême ebe a bintu, udi mua kututumina mukanda bua kutulomba bua kubujikija anyi kubupangisha bua kububala.']
['Badi ne bua kutuma dimanyisha edi mu mukanda ku Enternete (bala tshiena-bualu tshia "Contact" bua kupeta adrese wa Enternete). ']
['DMCA udi ulomba ne: mu dimanyisha diebe dia bualu budibu bamba ne: mbupangile bukenji bua kufundilangana malu mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mufunda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mikanda mu mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik mik']
['5) mukanda uudi wewe muine mufunde udi uleja ne: malu adi mu mukanda eu mmalelela ne udi ne bukokeshi bua kuenzeja bukenji budibu bamba ne: mbunyange.']
['ne 6) tshiala tshia muena bukenji anyi tshia muntu udi ne bukokeshi bua kuenza malu mu dîna dia muena bukenji. ']
['Nudi mua kututumina mesaje a ku Enternete ne lukonko anyi lungenyi luenu luonso.']
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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