1. Te tautuhi me te whakahaere i nga mea e raru ana: Kia mohio ki nga ahuatanga, nga huihuinga, nga taangata ranei e whakaohooho ana i to manukanuka me te ngana ki te whakahaere pai.
Tērā pea ko te whakatakoto i ngā rohenga, ko te ako ki te kī kāo, ko te rapu tautoko rānei i ētahi atu.
2. Whakamahia nga tikanga whakangahau: Ko te manawa hohonu, te whakaaroaro, me te whakangahau haere tonu o nga uaua ka awhina i to hinengaro me to tinana.
3. Whakamahia te mahi tinana: Ka taea e te mahi tinana te awhina i te whakaiti i te manukanuka ma te tuku i nga endorphins me te whakapai ake i te hauora tinana me te hinengaro.
4. Kia nui te moe: He mea nui te moe tika mo te oranga hinengaro me te tinana.
Whāinga kia 7-9 haora moe ia pō.
5. Kai i te kai taurite: Ka taea e te kai hauora te awhina i to wairua me te kaha o te kaha, te whakaiti i te manukanuka.
6. Whakaitihia te kawhe me te waipiro: Ka kaha ake pea te āwangawanga o ēnei matū.
7. Rapua he tautoko: Kōrero ki ō hoa, ki tō whānau, ki tētahi tohunga hauora hinengaro rānei mō tō māharahara.
8. Whakawātea i ngā whakaaro tōraro: Tautuhia, whakawātea hoki i ngā tauira whakaaro kāore i te āwhina e whai wāhi ana ki te manukanuka.
9. Whakamahia te whakaaroaro: Me noho tonu ki tenei wa, me te arotahi ki o whakaaro, o whakaaro, me o taiao.
10. Kia whai wāhi ki ngā mahi pārekareka: Kia whai wāhi ki ngā mahi whakangahau, ki ngā mahi rānei e hari ai koe, e āwhina ana hoki i a koe kia māhorahora.
11. Rapua he awhina ngaio: Mena kei te tino pa te awangawanga ki to koiora, whakaarohia te rapu awhina mai i te tohunga hauora hinengaro.
12. Ako i a koe anō: Ako e pā ana ki te manukanuka me ōna tohu kia pai ake ai te mārama me te whakahaere.
13. Whakaritea ngā whāinga tūturu: Wehea ngā mahi nui ki ngā mahi iti, e taea ana te whakahaere hei whakaiti i te taumaha.
14. Whakamahia te aroha-whaiaro: Kia atawhai me te mohio ki a koe ano, me te karo i te whakahe-whaiaro.
15. Kia noho tūhono: Kia mau tonu ki ngā hononga pāpori me te whai wāhi ki ngā hononga whai tikanga.
16. Aukati i te karo: A ata anga atu ki nga ahuatanga e whakaohooho ana i te awangawanga ki te whakapakari i te maia me te pakari.
17. Tuhia he pukapuka: Mā te tuhi i ō whakaaro me ō kare e taea te āwhina i a koe ki te whakahaere, ki te mārama hoki i tō māharahara.
18. Whakamahia te whakahaere i te wa pai: Whakaritea nga mahi matua me te whakahaere i to wa ki te whakaiti i te ahotea.
19. Rapua nga rōpū tautoko: Hono atu ki ētahi atu e rite ana ngā wheako mō te tautoko me te māramatanga.
20. Whakaarohia te rongoa: I etahi wa, ka awhina pea te rongoa ki te whakahaere i te awangawanga, i raro i te aratohu a te tohunga ngaio hauora.
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.
['Whakakahoretanga: hauora']
['Ko tenei paetukutuku e whakaratohia ana mo nga kaupapa ako me nga korero anake, kaore hoki e whakarato i nga tohutohu hauora, i nga ratonga ngaio ranei.']
['Kaua e whakamahia ngā mōhiohio e whakaratohia ana hei tātaritanga, hei whakaora rānei i tētahi raruraru hauora, mate rānei, ā, ko te hunga e rapu ana i te tohutohu hauora whaiaro me kōrero ki tētahi tākuta whai raihana.']
['Kia mōhio mai koe ko te whatunga pūtau e whakaputa ana i ngā whakautu ki ngā pātai, he tino hē ina tae mai ki te ihirangi tau. Hei tauira, ko te tokomaha o ngā tāngata kua tohua he mate tauwhāiti.']
['Me rapu tonu i te tohutohu a tō tākuta, i tētahi atu kaiwhakarato hauora whai tohu rānei e pā ana ki tētahi mate hauora. Kaua rawa e whakahawea ki te tohutohu hauora ngaio, te whakaroa rānei ki te rapu i te mea nā tētahi mea i pānuihia e koe i tēnei paetukutuku. Ki te whakaaro koe he mate hauora ohorere pea koe, waea atu ki te 911 ka haere ki te rūma ohorere tata tonu. Kāore he hononga tākuta-tūroro i hangaia e tēnei paetukutuku, i tōna whakamahinga rānei. Kāore a BioMedLib, ōna kaimahi rānei, tētahi kaitohutohu rānei ki tēnei paetukutuku, e whakaatu ana, e tohu ana rānei, e pā ana ki ngā mōhiohio e whakaratohia ana i konei, ki tōna whakamahinga rānei.']
['Whakakahoretanga: mana pupuri']
['Ko te Ture Mana pupuri Mamati Mamati o te tau 1998, 17 U.S.C. § 512 (te DMCA) e whakarato ana i te whakahoki mo nga rangatira mana pupuri e whakapono ana ko nga rauemi e puta ana i runga i te Ipurangi e takahi ana i o raatau mana i raro i te ture mana pupuri a US. ']
['Mēnā e whakapono pono ana koe e takahi ana tētahi ihirangi, rauemi rānei e wātea ana i runga i tō mātou paetukutuku, ratonga rānei i tō mana pupuri, ka taea e koe (tō māngai rānei) te tuku pānui ki a mātou e tono ana kia tangohia te ihirangi, rauemi rānei, kia āraia rānei te uru atu ki a ia. ']
["Me tuku ngā whakamōhiotanga ā-tuhi mā te īmēra (tirohia te wāhanga 'Whakapā' mō te wāhitau īmēra). "]
['E hiahiatia ana e te DMCA kia whakaurua ki tō whakamōhiotanga mō te whakawātea mana pupuri i ngā mōhiohio e whai ake nei: (1) whakaahuatanga o te mahi mana pupuri e pā ana ki te whakawātea e whakapaetia ana; (2) whakaahuatanga o te ihirangi e whakapaetia ana e takahi ana me ngā mōhiohio e tika ana kia taea ai e mātou te kimi i te ihirangi; (3) mōhiohio whakapā mōu, tae atu ki tō wāhitau, tau waea me tō wāhitau īmēra; (4) he tauākī nāu e whakapono pono ana koe kāore te ihirangi i te āhua e amuamutia ana i whakamanahia e te kaipupuri mana pupuri, e tana māngai rānei, e te whakahaerenga rānei o tētahi ture; ']
['(5) he tauākī nāu i haina, i raro i te whiu o te whakapae teka, e tika ana ngā mōhiohio i roto i te whakamōhiotanga, ā, kei a koe te mana ki te whakatinana i ngā mana pupuri e kīia ana kua takahia;']
['me te (6) he waitohu ā-tinana, ā-rorohiko rānei a te kaipupuri mana pupuri, a tētahi tangata rānei kua whakamanahia ki te mahi mō te kaipupuri mana pupuri. ']
['Ki te kore e whakaurua ngā mōhiohio katoa i runga ake nei, ka whakaroa pea te tukatuka o tō amuamu.']
['Whakapā']
['Tena koa tukuna mai he imeera ki a maatau me tetahi patai / whakaaro.']
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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['Mō te']
['Ka whakamahi a BioMedLib i nga rorohiko aunoa (nga hātepe ako-mīhini) hei whakaputa takirua pātai-me-whakautu.']
['Ka tīmata mātou ki te 35 miriona ngā tānga rongoā koiora o PubMed/Medline.']
['Tirohia te "Whakaputanga" hoki "Whakakahoretanga".']
