1. Identificar e gerir los factors d'estrès: Reconéisser las situacions, eveniments, o personas que provòcan vòstra ànsia e ensajar de los gerir de biais eficaç.
Aquò pòt implicar de limitas, d'aprene a dire non, o de demandar lo sosten dels autres.
2. Practicar de tecnicas de relaxacion: Respiracion prigonda, meditacion, e relaxacion progressiva dels muscles pòdon ajudar a calmar la ment e lo còs.
3. Exercici regular: L'activitat fisica pòt ajudar a reduire l'ànsia liberant d'endorfinas e melhorant la santat fisica e mentala.
4. Durmir pro: Lo sòm sufisent es essencial pel ben èsser mental e fisic.
Vòl dormir 7 a 9 oras cada nuèch.
5. Manjar una alimentacion equilibrada: Una alimentacion sana pòt ajudar a estabilizar vòstre estat d'esperit e nivèls d'energia, redusent l'ànsia.
6. Limitar la cafeïna e l'alcoòl: Aquestas substàncias pòdon agravar los simptòmas d'ànsia.
7. Cercatz supòrt: Parlatz de vòstra ància a vòstres amics, vòstra familha o un professional de la santat mentala.
8. Desafia los pensaments negatius: Identificar e desafia los modèls de pensada inutils que contribuisson a l'ànsia.
9. Practicar la consciéncia plena: demorar present al moment e se focalizar sus las pensadas, sentiments, e environament.
10. Participa a d'activitats agradablas: Participa a d'hobbis o d'activitats que te balhan de jòia e te fan se détendre.
11. Cercatz ajuda professionala: Se l'ànsia vos afècta fòrça, cercatz ajuda d'un professional de santat mentala.
12. Educar-te: Aprene sus l'ànsia e sos simptòmas per la comprene melhor e la gerir.
13. Establiguèt d'objectius realistas: Dividiguèt las grandas tascas en mai pichonas, de biais de las menar per reduire l'estrès.
14. Practicar l'autocompausicion: Èsser gentil e comprensiu amb tu meteis, e defugir l'autocritica.
15. Èsser connectat: Manténer los ligams socials e engatjar de relacions significativas.
16. Evitar l'evitament: Afrontar pauc a pauc las situacions que provòcan l'ànsia per bastir la fisança e la resisténcia.
17. Ten un jornal: Escriure sas pensadas e sentiments vos pòt ajudar a tractar e a comprene vòstra ànsia.
18. Praticar una bona gestion del temps: Donar la prioritat a las tascas e gerir lo temps de biais eficaç per reduire l'estrès.
19. Cercatz de grops de sosten: Connectatz-vos amb d'autres qu'an d'experiéncias similaras per supòrt e compreneson.
20. Pren en compte los medicaments: Dins unes cases, los medicaments pòdon èsser utils per gerir l'ànsia, jos la direccion d'un professional de santat.
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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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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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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