Go na le ditsela di le mmalwa tsa go alafa go tlhobaela, go akaretsa:
1. Cognitive Behavioral Therapy (CBT): Eno ke mofuta wa kalafi ya tlhaloganyo e e thusang batho go lemoga le go fetola mekgwa e e sa siamang ya go akanya le boitshwaro jo bo bakang go tlhobaela.
2. Kalafi ya go Itsenya mo Kotsing: Eno ke mofuta wa CBT e e akaretsang go tsenya motho mo motsweding wa go tlhobaela ga gagwe ka iketlo mo tikologong e e laolwang le e e babalesegileng, go mo thusa go fenya poifo le go tlhobaela ga gagwe.
3. Mindfulness-Based Stress Reduction (MBSR): Ke mofuta wa kalafi e e rutang batho go nna le temogo mo dikakanyong le mo maikutlong a bone, le go tsibogela dilo tse ba di akanyang ka tsela e e sa ba atlholeng, e e ka thusang go fokotsa go tlhobaela.
Diokobatsi: Gantsi go dirisiwa diokobatsi tse di okobatsang go tshwenyega thata mo maikutlong, tse di okobatsang go tlhobaela le tse di thibelang go dira ga dihoromone tsa beta go thusa go laola matshwao a go tlhobaela.
Mekgwa ya go Ikhutsafatsa: Go hema thata, go repisa mesifa ka iketlo le go tlhatlhanya go ka thusa go fokotsa go tlhobaela ka go dira gore motho a ritibale le go ritibala maikutlo.
Go fetola tsela e o tshelang ka yone: Go ikatisa ka metlha, go ja dijo tse di nang le dikotla le go robala mo go lekaneng go ka thusa go fokotsa matshwao a go tlhobaela.
7. Ditlhopha tsa go Ema Motho Nokeng: Go kopanela le setlhopha sa go ema motho nokeng go ka mo thusa go nna le maikutlo a a siameng le go mo thusa gore a se ka a ikutlwa a le nosi fa a lwantshana le go tlhobaela.
8. Aromatherapy: Go ile ga lemogiwa gore dioli tse di jaaka lavender, chamomile le bergamot di ritibatsa maikutlo e bile di ka thusa go fokotsa go tlhobaela.
9. Kalafi ya go sidila: Kalafi ya go sidila e ka thusa go fokotsa go ngomoga pelo le go tlhobaela ka go dira gore o phuthologe le go fokotsa go gagamala ga mesifa.
Go botlhokwa gore o dirisane le ngaka ya malwetse a tlhaloganyo go bona kalafi e e molemolemo e e tla go thusang.
Cafarella PA, Effing TW, Usmani ZA, Frith PA: Treatments for anxiety and depression in patients with chronic obstructive pulmonary disease: a literature review. Respirology. 2012, 17 (4): 627-38.
Puliafico AC, Comer JS, Pincus DB: Adapting parent-child interaction therapy to treat anxiety disorders in young children. Child Adolesc Psychiatr Clin N Am. 2012, 21 (3): 607-19.
White SW, Simmons GL, Gotham KO, Conner CM, Smith IC, Beck KB, Mazefsky CA: Psychosocial Treatments Targeting Anxiety and Depression in Adolescents and Adults on the Autism Spectrum: Review of the Latest Research and Recommended Future Directions. Curr Psychiatry Rep. 2018, 20 (10): 82.
Stea S, Beraudi A, De Pasquale D: Essential oils for complementary treatment of surgical patients: state of the art. Evid Based Complement Alternat Med. 2014, 2014 (): 726341.
Silverman WK, Kurtines WM, Ginsburg GS, Weems CF, Lumpkin PW, Carmichael DH: Treating anxiety disorders in children with group cognitive-behaviorial therapy: a randomized clinical trial. J Consult Clin Psychol. 1999, 67 (6): 995-1003.
Amorim D, Amado J, Brito I, Fiuza SM, Amorim N, Costeira C, Machado J: Acupuncture and electroacupuncture for anxiety disorders: A systematic review of the clinical research. Complement Ther Clin Pract. 2018, 31 (): 31-37.
Rodrigues H, Figueira I, Lopes A, Gonçalves R, Mendlowicz MV, Coutinho ES, Ventura P: Does D-cycloserine enhance exposure therapy for anxiety disorders in humans? A meta-analysis. PLoS One. 2014, 9 (7): e93519.
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['Go Ikgolaganya']
['Tsweetswee re romelele imeile ka potso/kgakololo epe fela.']
How to treat anxiety?
There are several ways to treat anxiety, including:
1. Cognitive Behavioral Therapy (CBT): This is a type of psychotherapy that helps individuals identify and change negative thought patterns and behaviors that contribute to anxiety.
2. Exposure Therapy: This is a type of CBT that involves gradually exposing the individual to the source of their anxiety in a controlled and safe environment, helping them to overcome their fears and anxiety.
3. Mindfulness-Based Stress Reduction (MBSR): This is a form of therapy that teaches individuals to be more aware of their thoughts and feelings, and to respond to them in a non-judgmental way, which can help reduce anxiety.
4. Medication: Antidepressants, anti-anxiety medications, and beta-blockers are commonly prescribed to help manage anxiety symptoms.
5. Relaxation Techniques: Deep breathing, progressive muscle relaxation, and meditation can help reduce anxiety by promoting relaxation and calmness.
6. Lifestyle Changes: Regular exercise, a healthy diet, and adequate sleep can help reduce anxiety symptoms.
7. Support Groups: Joining a support group can provide emotional support and help individuals feel less alone in their struggles with anxiety.
8. Aromatherapy: Essential oils, such as lavender, chamomile, and bergamot, have been shown to have a calming effect and may help reduce anxiety.
9. Massage Therapy: Massage therapy can help reduce stress and anxiety by promoting relaxation and releasing tension in the muscles.
It is important to work with a mental health professional to determine the best course of treatment for your specific needs.
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