1. Jidentifikaw u jimmaniġġjaw l- istress: Irrikonoxxu s- sitwazzjonijiet, l- avvenimenti, jew in- nies li jqanqlu l- ansjetà tiegħek u jippruvaw jimmaniġġjawhom b'mod effettiv.
Dan jistaʼ jinvolvi li tistabbilixxi limiti, titgħallem tgħid le, jew tfittex l- appoġġ taʼ oħrajn.
2. Ipprattika tekniki taʼ rilassament: In- nifs profond, il- meditazzjoni, u r- rilassament progressiv tal- muskoli jistgħu jgħinuk tikkalma l- moħħ u l- ġisem tiegħek.
3. Eżerċita regolarment: L- attività fiżika tistaʼ tgħin biex tnaqqas l- ansjetà billi tirrilaxxa l- endorfini u ttejjeb is- saħħa fiżika u mentali ġenerali.
4. torqod biżżejjed: L- irqad adegwat huwa essenzjali għall- benesseri mentali u fiżiku.
Ippriża li torqod 7-9 sigħat fil- lejl.
5. Ikel dieta bilanċjata: Dieta b'saħħitha tistaʼ tgħin biex istabbilizza l- umore u l- livelli taʼ enerġija tiegħek, u tnaqqas l- ansjetà.
6. Limitja l- kafeina u l- alkoħol: Dawn is- sustanzi jistgħu jħaffu s- sintomi taʼ l- ansjetà.
7. Fittex appoġġ: Tkellem maʼ ħbieb, familja, jew professjonist tas- saħħa mentali dwar l- ansjetà tiegħek.
8. Iffaċċja ħsibijiet negattivi: Identifika u ffaċċja mudelli taʼ ħsibijiet li ma jgħinux li jikkontribwixxu għall- ansjetà.
9. Ipprattika l- attenzjoni: Ibqaʼ preżenti fil- mument u ffoka fuq il- ħsibijiet, is- sentimenti, u l- ambjent taʼ madwarek.
10. Ipparteċipa f'attivitajiet pjaċevoli: Ipparteċipa f' hobbies jew attivitajiet li jġibuh ferħ u jgħinuk tirrilassa.
11. Fittex għajnuna professjonali: Jekk l- ansjetà qed taffettwa l- ħajja tiegħek b'mod sinifikanti, ikkunsidra li tfittex għajnuna minn professjonist tas- saħħa mentali.
12. Eduka lilek innifsek: Tgħallem dwar l- ansjetà u s- sintomi tagħha biex tifhem u tmexxiha aħjar.
13. Stabbilixxi miri realistiċi: Qassam il- kompiti kbar f'passi iżgħar u li jistgħu jiġu ġestiti biex tnaqqas il- ħila.
14. Ipprattika l- kompassjoni lejn lilek innifsek: Kun ġentili u jifhem lilek innifsek, u evita l- awtokritika.
15. Ibqaʼ konness: Żomm konnessjonijiet soċjali u involvi ruħek f'relazzjonijiet sinifikanti.
16. Evita li tevita: B'mod gradwali ffaċċja sitwazzjonijiet li jqanqlu l- ansjetà biex tibni l- kunfidenza u r- reżiljenza.
17. Żomm ġurnal: Li tikteb il- ħsibijiet u s- sentimenti tiegħek jistaʼ jgħinek tittratta u tifhem l- ansjetà tiegħek.
18. Agħmel ġestjoni tajba tal- ħin: Ipprijoritizza l- kompiti u immaniġġja l- ħin tiegħek b'mod effettiv biex tnaqqas l- istress.
19. Fittex gruppi taʼ appoġġ: Ikkuntattja lil oħrajn li għandhom esperjenzi simili għal appoġġ u fehim.
20. Ikkunsidra l- mediċina: F'xi każijiet, il- mediċina tistaʼ tkun taʼ għajnuna biex tikkontrolla l- ansjetà, taħt il- gwida taʼ professjonist tal- kura tas- saħħa.
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.
Tneħħija ta ' responsabbiltà: mediku
Dan is-sit tal-web huwa pprovdut għal skopijiet edukattivi u ta' informazzjoni biss u ma jikkostitwixxix l-għoti ta' parir mediku jew servizzi professjonali.
L- informazzjoni pprovduta m'għandhiex tintuża għad- dijanjosi jew it- trattament taʼ problema jew marda tas- saħħa, u dawk li jfittxu parir mediku personali għandhom jikkonsultaw maʼ tabib liċenzjat.
Jekk jogħġbok innota li n-netwerk newrali li jiġġenera t-tweġibiet għall-mistoqsijiet, huwa speċjalment mhux preċiż meta niġu għal kontenut numeriku. Pereżempju, in-numru ta' nies dijanjostikati b'marda speċifika.
Dejjem fittex il-parir tat-tabib tiegħek jew ta' fornitur tas-saħħa kwalifikat ieħor dwar kundizzjoni medika. Qatt ma tinjora l-parir mediku professjonali jew id-dewmien fit-tfittxija tiegħu minħabba xi ħaġa li qrajt f'dan il-websajt. Jekk taħseb li tista' jkollok emerġenza medika, ċempel 911 jew mur l-eqreb kamra tal-emerġenza immedjatament. L-ebda relazzjoni bejn tabib u pazjent ma tinħoloq minn dan il-websajt jew l-użu tagħha. La BioMedLib u lanqas l-impjegati tagħha, u lanqas kwalunkwe kontributur għal dan il-websajt, ma jagħmel xi rappreżentazzjonijiet, espressi jew impliċiti, fir-rigward tal-informazzjoni pprovduta hawnhekk jew għall-użu tagħha.
Riżerva ta' responsabbiltà: drittijiet tal-awtur
L-Att dwar id-Drittijiet tal-Awtur tal-Millennju Diġitali tal-1998, 17 U.S.C. § 512 (il-"DMCA") jipprovdi rikors għas-sidien tad-drittijiet tal-awtur li jemmnu li materjal li jidher fuq l-Internet jikser id-drittijiet tagħhom skont il-liġi tad-drittijiet tal-awtur tal-Istati Uniti.
Jekk temmen b'bona fidi li kwalunkwe kontenut jew materjal magħmul disponibbli b'rabta mal-websajt jew is-servizzi tagħna jikser id-drittijiet tal-awtur tiegħek, inti (jew l-aġent tiegħek) tista' tibgħatilna avviż li jitlob li l-kontenut jew il-materjal jitneħħa, jew li l-aċċess għalih jiġi mblukkat.
Id-DMCA teħtieġ li n-notifika tiegħek ta' ksur allegat tad-drittijiet tal-awtur tinkludi l-informazzjoni li ġejja: (1) deskrizzjoni tax-xogħol protett bid-drittijiet tal-awtur li huwa s-suġġett ta' ksur allegat; (2) deskrizzjoni tal-kontenut allegatament li jikser id-drittijiet tal-awtur u informazzjoni suffiċjenti biex inkunu nistgħu nsibu l-kontenut; (3) informazzjoni ta' kuntatt għalik, inkluż l-indirizz tiegħek, in-numru tat-telefon u l-indirizz tal-email; (4) dikjarazzjoni minnek li għandek twemmin ta' fidi tajba li l-kontenut bil-mod li dwaru l-ilment ġie ppreżentat mhuwiex awtorizzat mid-detentur tad-drittijiet tal-awtur, jew mill-aġent tiegħu, jew mill-operazzjoni ta' kwalunkwe liġi;
(5) stqarrija minnek, iffirmata taħt il-piena ta' perjuri, li l-informazzjoni fin-notifika hija preċiża u li għandek l-awtorità li tinforza d-drittijiet tal-awtur li huma ddikjarati li ġew miksura;
u (6) firma fiżika jew elettronika tas-sid tad-drittijiet tal-awtur jew ta' persuna awtorizzata li taġixxi f'isem is-sid tad-drittijiet tal-awtur.
In-nuqqas li tinkludi l-informazzjoni kollha ta' hawn fuq jista' jwassal għal dewmien fit-trattament tal-ilment tiegħek.
Kuntatt
Jekk jogħġbok ibgħatilna email b'kull mistoqsija / suġġeriment.
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.
Disclaimer: medical
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Please note the neural net that generates answers to the questions, is specially inaccurate when it comes to numeric content. For example, the number of people diagnosed with a specific disease.
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