1. Ngidentipikasi jeung ngatur nu nyababkeun kahariwang: Ngidentipikasi kaayaan, kajadian, atawa jalma nu nyababkeun kahariwang, terus usaha pikeun ngaturana.
Ieu bisa ngalibatkeun netepkeun wates, diajar ngomong teu, atawa ménta bantuan batur.
2. Latih diri pikeun rélaxasi: Ngambekan jero, ngalenyepan, jeung rélaxasi otot bisa ngabantu pikiran jeung awak urang jadi tenang.
3. Latihan sacara teratur: Latihan bisa ngurangan kahariwang ku cara ngahasilkeun endorfin jeung ningkatkeun kaséhatan fisik jeung méntal.
4. Saré cukup: Saré cukup téh penting pikeun kaséhatan méntal jeung fisik.
Coba saré 7-9 jam unggal peuting.
5. Ngadahar kadaharan nu séhat: Kadaharan nu séhat bisa ngabantu urang tetep tenang jeung teu ngarasa hariwang.
6. Ulah loba ngonsumsi kafein jeung alkohol.
7. Néangan bantuan: Nyaritakeun kahariwang Sadérék ka babaturan, kulawarga, atawa ka ahli kaséhatan méntal.
8. Ngungkulan pikiran nu négatip: Ngidentipikasi jeung ngungkulan pikiran nu teu ngabantu nu nyababkeun kahariwang.
9. Latih pikiran: Tetep aya dina waktu ayeuna jeung fokus kana pikiran, parasaan, jeung lingkungan.
10. Milu kagiatan nu nyenangkeun: Milu kagiatan nu matak bungah jeung bisa ngareureuhkeun haté.
11. Néangan bantuan ti ahli: Lamun kahariwang téh geus ngaganggu kahirupan Sadérék, pék néangan bantuan ti ahli kaséhatan méntal.
12. Diajar: Diajar ngeunaan kahariwang jeung gejala-gejalana sangkan leuwih paham jeung bisa ngungkulanana.
13. Atur cita-cita nu bisa kahontal: Bagikeun tugas nu gedé jadi sababaraha tugas nu leuwih leutik.
14. Sing boga rasa karunya ka diri sorangan: Sing bageur jeung ngarti ka diri sorangan, sarta ulah sok nyalahkeun diri sorangan.
15. Tetep nyambung: Tetep nyambung jeung batur sarta boga hubungan nu hadé jeung batur.
16. Ulah ngahindar: Saeutik demi saeutik nyanghareupan kaayaan nu ngabalukarkeun kahariwang sangkan leuwih yakin jeung kuat.
17. Ngadegkeun buku catetan: Nulis pikiran jeung parasaan bisa ngabantu Sadérék pikeun ngungkulan jeung paham kana kahariwang Sadérék.
18. Ngatur waktu: Ngatur tugas nu kudu diutamakeun jeung ngatur waktu sangkan teu stress.
19. Téangan kelompok nu bisa ngabantu Sadérék: Ngobrol jeung batur nu boga pangalaman nu sarua pikeun meunang pangrojong jeung pangarti.
20. Pertimbangkeun nginum obat: Dina sababaraha kasus, nginum obat bisa ngabantu pikeun ngungkulan kahariwang.
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.
['Bantahan: masalah médis']
['Situs wéb ieu ngan keur tujuan pendidikan jeung informasi, lain pikeun méré naséhat atawa jasa profésional.']
['Informasi nu disadiakeun di dieu teu kudu dipaké pikeun nangtukeun atawa ngubaran masalah kaséhatan atawa panyakit.']
['Punten perhatikeun yén jaringan saraf nu ngahasilkeun jawaban kana pananya, teu akurat lamun ngeunaan eusi numeris. contona, jumlah jalma nu didiagnosis kalawan panyakit husus.']
['Salawasna ménta naséhat ti dokter atawa panyadia kaséhatan nu mumpuni séjénna ngeunaan kaayaan médis. Ulah ngalalaworakeun naséhat médis profésional atawa nunda néangan éta kusabab hal nu geus maca dina ramatloka ieu. Lamun anjeun mikir anjeun bisa jadi boga kaayaan darurat médis, nelepon 911 atawa indit ka kamar darurat pangdeukeutna langsung.']
['Bantahan: hak cipta']
['Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (DMCA) nyadiakeun jalan pikeun nu boga hak cipta nu percaya yén bahan nu muncul di Internet ngalanggar hak-hakna dina hukum hak cipta AS. ']
['Lamun anjeun percaya yén aya eusi atawa bahan nu disadiakeun dina situs wéb atawa jasa urang ngalanggar hak cipta anjeun, anjeun (atawa agén anjeun) bisa ngirimkeun béwara ka kami pikeun nyuhunkeun eusi atawa bahan éta dipiceun, atawa aksés ka éta diblokir.']
['Bewara kudu dikirimkeun ku email (tempo bagian "Kontak" pikeun alamat email).']
['DMCA merlukeun yén bewara Anjeun tina ngalanggar hak cipta disangka kaasup informasi di handap ieu: (1) pedaran karya nu hak ciptana nu subyek ngalanggar ngaku; (2) pedaran eusi nu disangka ngalanggar jeung informasi cukup pikeun ngidinan urang pikeun nomeran eusi; (3) informasi kontak pikeun anjeun, kaasup alamat anjeun, nomer telepon jeung alamat surélék; (4) pernyataan ku anjeun nu boga kapercayaan alus iman nu eusi dina ragam complaining ngeunaan teu otorisasi ku nu boga hak cipta, atawa agén anak, atawa ku operasi hukum nu mana wae; ']
['(5) pernyataan nu ditandatanganan ku Sadérék, nu ngajamin yén informasi nu aya dina éta surat téh bener jeung Sadérék boga wewenang pikeun ngabéla hak cipta nu diklaim dilanggar.']
['jeung (6) tanda tangan nu nyata atawa éléktronik nu boga hak cipta atawa jalma nu boga wewenang pikeun ngawakilan nu boga hak cipta. ']
['Lamun teu kaasup kabéh informasi di luhur, bisa ngalambatkeun panalungtikan keluhan.']
['Kontak']
['Mangga kirimkeun email ka kami lamun aya pertanyaan/saran.']
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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