1. Amtaen iray panlalapuan na stress tan kontrolen iratan: Amtaen iray situasyon, nagagawa, odino totoo ya panlalapuan na panaaburidom tan kontrolen iratan.
Nayarin kaibad satan so pangiletneg na limitasyon, pangibangat ya ag-onsuko, odino ikerew na tulong ed arum.
2. Ipraktis iray teknik ed panagrelaks: Say aralem a panlinawa, panagdalepdep, tan kalkalnan pamarelaks ed saray muscle so makatulong pian kalmado so nonot tan laman mo.
3. Regular a man-ehersisyo: Say pisikal ya aktibidad so makatulong pian nabawasan so kapagaan lapud mamawala itan na endorphin tan mamaaligwas ed pisikal tan mental a bunigas.
4. Magenap so ugip: Importante so suston ugip pian maksil so laman tan isip.
Panggunaetan moy onugip na 7 anggad 9 oras kada labi.
5. Mangan na masustansia: Makatulong so masustansian panangan pian mansiansian balanse so mood tan biskeg mo, kanian nabawasan so panaburido.
6. Limitaan so iyinum na caffeine tan alak: Sarayan bengatla et nayarin mamaloor ed saray sintomas na kapagaan.
7. Manpatulong: Mitongtong ed saray kakaarom, kapamilyam, odino doktor nipaakar ed panaaburidom.
8. Pangarap ed negatibon kanonotan: Amtaen tan labanan iray makapuy a kanonotan a pansesengegan na kapagaan.
9. Ipasal so pagmaliw a manonot: Mansiansia ed kaplesan tan manpokus ed saray nononoten, nalilikna, tan kaliberliber mo.
10. Mibiang ed makapaliket iran aktibidad: Mibiang ed saray labalabay mon gawaen odino aktibidad a mamaliket ed sika tan ontulong ed sika a manrelaks.
11. Onkerew na tulong ed doktor: No say kapagaan so mangaapekta ed bilay mo, nonot moy onkerew na tulong ed doktor.
12. Manaral: Aralen iray pakakaaburidoan tan saray sintomas na satan pian mas natalosan tan nakontrol itan.
13. Mangiletneg na realistikon kalat: Pansagpotan ya gawaen iray angkakabaleg a kimey diad angkekelag iran paraan pian ag-ira nadismaya.
14. Ipatnag so panangabagey ed inkasika: Magmaliw a mapangasi tan makatalos ed inkasika, tan paliisan so pankritiko ed inkasika.
15. Mansiansian akaparaan: Pansiansiaen so relasyon ed arum tan nawalaan na makabaliksan iran relasyon.
16. Paliisan so ipaliis: Kalkalnan arapen iray situasyon a pansengegan na kapagaan pian ombiskeg so kompiyansa tan biskeg na liknaan.
17. Manggawa na diary: No isulat moy iisipen tan naliliknam, natulongan kan natalosan so panaaburidoan mo.
18. Iyaplika so dugan panangusar ed panaon: Iyuna iray kimey tan usaren so panaon mo pian nabawasan so stress.
19. Anapen iray grupo a mangiter na suporta: Miulop ed arum a walaan na mipadparan eksperiensya parad suporta tan pakatalos.
20. Konsideraen so panagpatambal: Diad arum a kipapasen, makatulong so panagpatambal diad pangontrol ed kapagaan, diad panangigiya na sakey a propesyonal ed bunigas.
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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