1. Lemoga dilo tse di go ngomolang pelo o bo o di laola: Lemoga maemo, ditiragalo kgotsa batho ba ba dirang gore o tlhobaele mme o leke go ba laola ka tsela e e molemo.
Seno se ka nna sa akaretsa go tlhoma melelwane, go ithuta go gana kgotsa go kopa thuso mo bathong ba bangwe.
2. Dirisa mekgwa ya go itapolosa: Go hema thata, go tlhatlhanya le go itapolosa mesifa ka iketlo go ka thusa go ritibatsa mogopolo le mmele.
3. Ikatise ka metlha: Go ikatisa go ka thusa go fokotsa go tlhobaela ka go ntsha di-endorphin le go tokafatsa botsogo jwa mmele le jwa tlhaloganyo.
4. Robala mo go lekaneng: Go robala mo go lekaneng go botlhokwa gore motho a itekanele mo tlhaloganyong le mo mmeleng.
Leka go robala diura di le 7-9 bosigo bongwe le bongwe.
5. Ja dijo tse di nang le dikotla: Go ja dijo tse di nang le dikotla go ka go thusa go laola maikutlo a gago le go nna le maatla, go fokotsa go tlhobaela.
6. Fokotsa khafeine le bojalwa: Dilo tseno di ka gakatsa matshwao a go tlhobaela.
7. Kopa thuso: Bua le ditsala, ba lelapa kgotsa ngaka ka dilo tse di go tlhobaetsang.
8. Lwantsha dikakanyo tse di sa siamang: Lemoga le go lwantsha mekgwa ya go akanya e e sa thuseng e e dirang gore o tlhobaele.
9. Nna o etse tlhoko: Nna o ntse o le teng mo nakong eno mme o tlhome mogopolo mo dikakanyong tsa gago, mo maikutlong a gago le mo dilong tse di go dikologileng.
10. Dira ditiro tse di itumedisang: Dira ditiro tse o ratang go di dira kana ditiro tse di go itumedisang le tse di go thusang go itapolosa.
11. Batla thuso ya ngaka: Fa go tlhobaela go ama botshelo jwa gago thata, akanyetsa go batla thuso ya ngaka ya tlhaloganyo.
12. Ithute: Ithute ka go tlhobaela le matshwao a gone gore o kgone go go tlhaloganya botoka le go go laola.
13. Ipeele mekgele e o ka kgonang go e fitlhelela: Kgaoganya ditiro tse dikgolo ka dikarolo tse dinnye tse o ka kgonang go di dira gore o se ka wa fekeediwa ke tiro.
14. Nna pelotlhomogi mo go wena: Nna pelonomi mo go wena ka bowena mme o tlhaloganye, mme o tile go itshwaya diphoso.
15. Nna o ikgolaganya le batho: Nna o ikgolaganya le batho ba bangwe mme o nne le botsalano jo bo molemo le bone.
16. Tila go tila: Fokotsa go tlhobaela ka go lebana le maemo a a dirang gore o tlhobaele gore o nne le tsholofelo le gore o kgone go itshokela maemo.
17.Boloka buka ya go kwala se o se akanyang: Go kwala se o se akanyang le kafa o ikutlwang ka gone go ka go thusa go tlhaloganya se se go tlhobaetsang.
18. Dirisa nako ya gago sentle: Dira gore ditiro tsa gago e nne tsone di tlang pele mme o dirise nako ya gago sentle gore o fokotse go ngomoga pelo.
19. Batla ditlhopha tse di ka go thusang: Ikgolaganye le ba bangwe ba ba nang le maitemogelo a a tshwanang le a gago gore ba go thuse le go go tlhaloganya.
20. Akanya ka melemo: Mo maemong mangwe, melemo e ka thusa go laola go tlhobaela, ka kaelo ya ngaka.
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.
['Go se ikarabele: kalafi']
['Web site eno e diretswe go ruta le go naya tshedimosetso fela mme ga e neye kgakololo ya kalafi kgotsa ditirelo tsa seporofešenale.']
['Tshedimosetso e e neelwang ga e a tshwanela go dirisiwa go bona bolwetse kana go alafa bothata jwa botsogo, mme batho ba ba batlang kgakololo ya kalafi ba tshwanetse go ikgolaganya le ngaka e e nang le laesense.']
['Tsweetswee ela tlhoko gore thulaganyo ya methapo e e dirang dikarabo tsa dipotso tseno, ga e a tlhomama fa go tla mo dilong tsa dipalo. Ka sekai, palo ya batho ba ba nang le bolwetse bongwe jo bo rileng.']
['Ka metlha batla kgakololo ya ngaka ya gago kgotsa moabi yo mongwe wa kalafi yo o tshwanelegang malebana le boemo jwa kalafi. Le ka motlha o se ka wa itlhokomolosa kgakololo ya kalafi ya porofeshenale kgotsa wa diega go e batla ka ntlha ya sengwe se o se badileng mo website eno. Fa o akanya gore o ka tswa o na le boemo jwa tshoganyetso jwa kalafi, leletsa 911 kgotsa o ye kwa kamoreng ya tshoganyetso e e gaufi le wena ka bonako. Ga go na kamano epe ya ngaka le molwetse e e tlisiwang ke website eno kgotsa go e dirisa. BioMedLib kgotsa badiri ba yone, kgotsa ope fela yo o tsentseng letsogo mo website eno, ga ba dire ditshupetso dipe, tse di tlhamaletseng kgotsa tse di sa tlhamalalang, malebana le tshedimosetso e e mo go yone kgotsa go e dirisa.']
['Go ikgatholosa: ditshwanelo tsa bokwadi']
['Molao wa Digital Millennium Copyright wa 1998, 17 U.S.C. § 512 (the DMCA) o tlamela ka kgetse ya beng ba ditshwanelo ba ba dumelang gore matheriale o o tlhagelelang mo inthaneteng o gataka ditshwanelo tsa bona go ya ka molao wa ditshwanelo wa U.S.']
['Fa o dumela ka pelo yotlhe gore tshedimosetso kgotsa matheriale o o mo website ya rona kgotsa ditirelo tsa rona o gataka ditshwanelo tsa gago tsa semolao, wena (kgotsa moemedi wa gago) o ka re romelela kitsiso o kopa gore tshedimosetso eo kgotsa matheriale oo o tlosiwe kgotsa o thibelwe go o fitlhelela.']
['Dikitsiso di tshwanetse go romelwa ka go kwala ka imeili (leba karolo ya "Contact" go bona aterese ya imeili).']
['DMCA e batla gore kitsiso ya gago ya go tlolwa ga ditshwanelo tsa gago e akaretse tshedimosetso e e latelang: (1) tlhaloso ya tiro e e sireleditsweng ka ditshwanelo e go tweng e tlotswe; (2) tlhaloso ya diteng tse go tweng di tlotswe le tshedimosetso e e lekaneng go re letla go bona diteng; (3) tshedimosetso ya go ikgolaganya le wena, go akaretsa aterese ya gago, nomoro ya mogala le aterese ya imeile; (4) polelo ya gago ya gore o dumela ka pelo yotlhe gore diteng tse di tlotsweng ga di a letlelelwa ke mong wa ditshwanelo tsa gago, kgotsa moemedi wa gagwe, kgotsa ka molao ope; ']
['(5) polelo e e saenilweng ke wena, e e supang gore tshedimosetso e e mo kitsisong e boammaaruri le gore o na le thata ya go diragatsa ditshwanelo tsa botaki tse go tweng di gatakilwe;']
['le (6) saena ya mmatota kgotsa ya eleketeroniki ya mong wa tshwanelo ya go gatisa kgotsa motho yo o filweng tetla ya go dira mo boemong jwa mong wa tshwanelo ya go gatisa. ']
['Fa o sa akaretse tshedimosetso yotlhe e e fa godimo e ka nna ya diegisa go sekasekwa ga ngongorego ya gago.']
['Go Ikgolaganya']
['Tsweetswee re romelele imeile ka potso/kgakololo epe fela.']
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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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.
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['Mo e ka nnang']
['BioMedLib e dirisa dikhomputara tse di itirisang (machine-learning algorithms) go dira dipotso le dikarabo.']
['Re simolola ka dikgatiso di le dimilione di le 35 tsa tsa kalafi ya ditshedi tsa PubMed/Medline. Gape, ditsebe tsa Web tsa RefinedWeb.']
