Identifiká i manehá e faktornan di strès: Rekonosé e situashonnan, susesonan òf personanan ku ta kousa bo ansiedat i trata di manehá nan di forma efektivo.
Esaki por enserá pone límitenan, siña bisa nò òf buska yudansa di otro hende.
2. Práktika téknikanan di relaha: hala rosea profundo, meditá i relaha múskulonan gradualmente por yuda bo mente i kurpa.
3. Hasi ehersisio regularmente: E aktividat físiko por yuda baha ansiedat dor di produsí endorfin i mehorá salú físiko i mental en general.
4. Drumi sufisiente: Drumi sufisiente ta esensial pa bienestar mental i físiko.
Soña 7 pa 9 ora pa anochi.
5. Kome bon: Kome bon por yuda bo keda trankil i bo no ta bira ansioso.
6. Limita cafeina y alcohol: E substancianan aki por agrava e sintomanan di ansiedad.
7. Buska yudansa: Papia ku bo amigunan, famia òf un dòkter tokante bo preokupashon.
8. Desafia pensamentunan negativo: Identifiká i desafia pensamentunan negativo ku ta kousa ansiedat.
9. Práktika atenshon: keda presente den e momentu i enfoká riba bo pensamentunan, sintimentunan i ambiente.
10. Hasi aktividatnan ku ta duna bo goso: Hasi aktividatnan ku ta duna bo goso i ku ta yuda bo relaha.
11. Buska yudansa profeshonal: Si ansiedat ta afektá bo bida hopi, buska yudansa di un profeshonal di salú mental.
12. Siña bo mes: Siña tokante ansiedat i su síntomanan pa bo por komprondé i manehá e ansiedat mihó.
13. Traha metanan realistico: Dividi tareanan grandi den stapnan mas chikito pa bo no sinti bo demasiado cobra.
14. Praktika auto-compasión: Sea amabel i komprenshon pa bo mes, i evitá di kritiká bo mes.
15. Keda konektá: Mantené konekshonnan sosial i hasi relashonnan ku ta duna sentido.
16. Evitá evitashon: Enfrentá gradualmente situashonnan ku ta kousa ansiedat pa bo por tin konfiansa i fortalesé bo mes.
17. Keda ku un diario: Skirbi bo pensamentunan i sintimentunan por yuda bo trata ku bo ansiedat i komprondé e.
18. Manehá bo tempu bon: Traha prioridatnan i manehá bo tempu bon pa baha strès.
19. Buska grupo di sosten: Konektá ku otro hende ku tin eksperensia similar pa haña sosten i komprondementu.
20. Konsiderá uso di remedi: Den algun kaso, remedi por yuda pa manehá ansiedat, bou di guia di un profeshonal di kuido médiko.
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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