1. Tambua na kudhibiti visababishi vya mkazo: Tambua hali, matukio, au watu wanaosababisha mahangaiko yako na jaribu kuyadhibiti kwa njia yenye matokeo.
Hilo laweza kuhusisha kuweka mipaka, kujifunza kukataa, au kutafuta utegemezo kutoka kwa wengine.
2. Fanya mazoezi ya kupumzika: Kupumua kwa kina, kutafakari, na kupumzika kwa misuli polepole kunaweza kusaidia kutuliza akili na mwili wako.
3. Fanya mazoezi kwa ukawaida: Mazoezi ya kimwili yanaweza kusaidia kupunguza wasiwasi kwa kutokeza endorphins na kuboresha afya ya jumla ya kimwili na ya akili.
4. Kulala vya kutosha: Kulala vya kutosha ni muhimu kwa afya ya akili na ya kimwili.
Jitahidi kulala saa 7-9 kwa usiku.
5. Kula chakula chenye usawaziko: Chakula chenye afya kinaweza kukusaidia kudumisha hali yako ya akili na nishati, na kupunguza wasiwasi.
6. Punguza ulaji wa kafeini na pombe: Vitu hivyo vinaweza kuzidisha dalili za wasiwasi.
7. Tafuta utegemezo: Zungumza na marafiki, familia, au mtaalamu wa afya ya akili kuhusu wasiwasi wako.
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.
Kanusho la dhima: matibabu
Tovuti hii hutolewa kwa madhumuni ya elimu na habari tu na si kutoa ushauri wa matibabu au huduma za kitaaluma.
Habari inayotolewa haipaswi kutumiwa kugundua au kutibu tatizo la afya au ugonjwa, na wale wanaotafuta ushauri wa kibinafsi wa kitiba wanapaswa kushauriana na daktari aliye na leseni.
Tafadhali kumbuka mtandao wa neva ambao hutengeneza majibu ya maswali, ni hasa usio sahihi linapokuja maudhui ya nambari. Kwa mfano, idadi ya watu waliogunduliwa na ugonjwa fulani.
Daima kutafuta ushauri wa daktari wako au mtoa huduma nyingine ya afya waliohitimu kuhusu hali ya matibabu. Kamwe kupuuza ushauri wa matibabu ya kitaaluma au kuchelewesha katika kutafuta yake kwa sababu ya kitu umesoma kwenye tovuti hii. Kama unafikiri unaweza kuwa na dharura ya matibabu, piga simu 911 au kwenda chumba cha dharura karibu mara moja. Hakuna uhusiano daktari-mgonjwa ni kuundwa na tovuti hii au matumizi yake. Wala BioMedLib wala wafanyakazi wake, wala mchangiaji yoyote ya tovuti hii, hufanya uwakilishi wowote, wazi au implicit, kuhusiana na taarifa zinazotolewa hapa au matumizi yake.
Utoaji wa dhima: hakimiliki
The Digital Millennium Copyright Act ya 1998, 17 U.S.C. § 512 (the DMCA) hutoa njia ya kurudi kwa wamiliki wa hakimiliki ambao wanaamini kuwa vifaa vinavyoonekana kwenye Mtandao vinakiuka haki zao chini ya sheria ya hakimiliki ya Merika.
Kama unaamini kwa imani nzuri kwamba maudhui yoyote au nyenzo zilizotolewa kuhusiana na tovuti yetu au huduma inakiuka hakimiliki yako, wewe (au wakala wako) unaweza kutuma sisi taarifa kuomba kwamba maudhui au nyenzo kuondolewa, au upatikanaji wake kuzuiwa.
Taarifa lazima zipelekwe kwa maandishi kwa barua pepe (tazama sehemu ya "Contact" kwa anwani ya barua pepe).
DMCA inahitaji kwamba taarifa yako ya madai ya ukiukaji wa hakimiliki ni pamoja na taarifa zifuatazo: (1) maelezo ya kazi ya hakimiliki ambayo ni madai ya ukiukaji; (2) maelezo ya madai ya ukiukaji maudhui na habari ya kutosha kuruhusu sisi kupata maudhui; (3) mawasiliano ya habari kwa ajili yenu, ikiwa ni pamoja na anwani yako, nambari ya simu na anwani ya barua pepe; (4) taarifa na wewe kuwa na imani nzuri imani kwamba maudhui katika njia alilalamika ya si mamlaka na mmiliki wa hakimiliki, au wakala wake, au na operesheni ya sheria yoyote;
(5) taarifa na wewe, saini chini ya adhabu ya ushahidi wa uongo, kwamba habari katika taarifa ni sahihi na kwamba una mamlaka ya kutekeleza haki za hakimiliki ambayo ni madai ya kukiuka;
na (6) saini ya kimwili au ya elektroniki ya mmiliki wa hakimiliki au mtu aliyeidhinishwa kutenda kwa niaba ya mmiliki wa hakimiliki.
Kushindwa kujumuisha habari zote hapo juu kunaweza kusababisha ucheleweshaji wa usindikaji wa malalamiko yako.
Mawasiliano
Tafadhali tutumie barua pepe na swali lolote / pendekezo.
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
This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services.
The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
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.
Always seek the advice of your doctor or other qualified health provider regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this web site or its use. Neither BioMedLib nor its employees, nor any contributor to this web site, makes any representations, express or implied, with respect to the information provided herein or to its use.
Disclaimer: copyright
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Karibu
BioMedLib hutumia kompyuta za kiotomatiki (algorithms ya kujifunza mashine) kuzalisha jozi za maswali na majibu.
Tunaanza na machapisho milioni 35 ya biomedical ya PubMed/Medline. Pia, kurasa za wavuti za RefinedWeb.
