1. Tiva swilo leswi ku tshikilelaka u tlhela u swi lawula: Tiva swiyimo, swiendlakalo kumbe vanhu lava ku vangelaka ku vilela kutani u ringeta ku swi lawula hi ndlela leyi humelelaka.
Leswi swi nga ha katsa ku veka swipimelo, ku dyondza ku ala kumbe ku lava nseketelo eka van'wana.
2. Titolovete tindlela to wisa: Ku hefemula hi ku enta, ku anakanyisisa ni ku hunguta matimba ya misiha hakatsongo-tsongo swi nga ku pfuna leswaku u rhurisa mianakanyo ni miri wa wena.
3. Endla vutiolori nkarhi na nkarhi: Ku endla vutiolori swi nga pfuna ku hunguta ku vilela hi ku humesa ti-endorphin ni ku antswisa rihanyo ra miri ni ra mianakanyo.
4. Etlela nkarhi lowu ringaneke: Ku etlela nkarhi lowu ringaneke i swa nkoka leswaku munhu a va ni rihanyo lerinene.
Tikarhatele ku etlela tiawara ta 7 ku ya eka 9 vusiku byin'wana ni byin'wana.
5. Dyana swakudya leswi ringaniseriweke: Swakudya leswi nga ni rihanyo swi nga ku pfuna leswaku u tshama u tsakile naswona u nga vileli ngopfu.
6. U nga nwi ngopfu kofi ni byala: Swilo leswi swi nga nyanyisa ntshikilelo.
7. Lava mpfuno: Vulavula ni vanghana, ndyangu kumbe dokodela wa mianakanyo hi leswi ku vilerisaka.
8. Lwisana ni mianakanyo leyi hoxeke: Xiya ni ku lwisana ni mianakanyo leyi nga pfuniki nchumu leyi vangaka ku vilela.
9. Tshama u ri karhi u anakanya: Tshama u ri karhi u anakanya hi swilo leswi u swi anakanyaka, ndlela leyi u titwaka ha yona ni leswi endlekaka endhawini leyi u nga eka yona.
10. Endla mintirho leyi tsakisaka: Endla mintirho leyi ku tsakisaka ni leyi nga ta ku pfuna leswaku u wisa.
11. Lava mpfuno eka dokodela: Loko ku vilela ku ri ni nkucetelo lowukulu evuton'wini bya wena, anakanya hi ku lava mpfuno eka dokodela wa mianakanyo.
12. Dyondza: Dyondza hi ku vilela ni swikombiso swa kona leswaku u ta ku twisisa kahle ni ku kota ku langutana na kona.
13. Tivekele tipakani leti fikelelekaka: Hambanisa mintirho leyikulu yi va mintirho leyitsongo leyi u nga kotaka ku yi endla leswaku u nga tikeriwi.
14. Titsetselele: Vana ni musa ni ku titwisisa, naswona u papalata ku xopaxopa swihoxo.
15. Tshama u ri karhi u vulavurisana ni vanhu van'wana: Tshama u ri karhi u vulavurisana ni vanhu van'wana naswona u endla xinghana ni vanhu lava nga ni xikongomelo.
16. Papalata ku papalata: Langutana ni swiyimo leswi ku vangelaka ku vilela hakatsongo-tsongo leswaku u va ni xivindzi ni ku tiyisela.
17. Tsala leswi u swi anakanyaka ni ndlela leyi u titwaka ha yona: Ku tsala ehansi swi nga ku pfuna leswaku u kota ku langutana ni ku vilela ka wena.
18. Tirhisa nkarhi wa wena hi vutlhari: Rhangisa mintirho ya wena kutani u tirhisa nkarhi wa wena hi ndlela leyinene leswaku u hunguta ntshikilelo.
19. Lava mintlawa leyi seketelaka: Tihlanganise ni van'wana lava nga ni mintokoto leyi fanaka leswaku u kuma nseketelo ni ku twisisiwa.
20. Anakanyisisa hi ku tirhisa mirhi: Minkarhi yin'wana, mirhi yi nga pfuna ku lawula ku vilela, loko yi tirhisiwa hi dokodela.
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.
['Xihlambanyo xa vutihlamuleri: swa vutshunguri']
['Website leyi yi endleriwe ku dyondzisa ni ku nyika rungula ntsena naswona a yi nyiki switsundzuxo swa vutshunguri kumbe mintirho ya vativi va swa vutshunguri.']
['Rungula leri nyikeriweke a ri fanelanga ri tirhisiwa ku kambela kumbe ku tshungula xiphiqo xa rihanyo kumbe vuvabyi, naswona lava lavaka xitsundzuxo xa vutshunguri va fanele va vonana ni dokodela la nga ni mpfumelelo.']
['Xiya leswaku ndlela leyi ti-neural net ti hlamulaka swivutiso ha yona a yi pakanisi ngopfu loko ku vulavuriwa hi tinomboro, to tanihi nhlayo ya vanhu lava khomiweke hi vuvabyi byo karhi.']
["Minkarhi hinkwayo kombela xitsundzuxo eka dokodela wa wena kumbe eka muongori la fanelekaka malunghana ni xiyimo xa rihanyo ra wena. U nga tshuki u honisa xitsundzuxo xa dokodela kumbe u hlwela ku xi lava hikwalaho ka leswi u swi hlayeke eka website leyi. Loko u ehleketa leswaku u le xiyin'weni xa xihatla xa rihanyo, bela riqingho eka 911 kumbe u ya ekamareni ra xihatla leri nga ekusuhi na wena hi ku hatlisa. A ku na vuxaka bya dokodela ni muvabyi lebyi tumbuluxiweke hi website leyi kumbe ku tirhisiwa ka yona. BioMedLib kumbe vatirhi va yona, kumbe un'wana ni un'wana la hoxaka xandla eka website leyi, a nga endli switiyisekiso, leswi nga erivaleni kumbe leswi nga erivaleni, malunghana ni rungula leri nga laha kumbe ku tirhisiwa ka rona."]
['Ku ala ku byarha vutihlamuleri: mfanelo yo tsala']
['Nawu wa Digital Millennium Copyright Act wa 1998, 17 U.S.C. § 512 (DMCA) wu nyika tindlela ta ku tihlanganisa na vini va timfanelo ta vuhleri lava va tshembaka leswaku swilo leswi humelelaka eka Internet swi tlula timfanelo ta vona ehansi ka nawu wa vuhleri wa U.S.']
['Loko u tshemba leswaku rungula kumbe swilo leswi kumekaka eka website ya hina kumbe eka mintirho ya hina swi tlula mfanelo ya wena yo endla swilo, wena (kumbe muyimeri wa wena) u nga hi rhumela xitiviso u kombela leswaku rungula kumbe swilo leswi swi susiwa kumbe swi siveriwa.']
['Switiviso swi fanele ku rhumeriwa hi ku tsala hi imeyili (languta eka xiyenge xa "Vuxaka" eka adirese ya imeyili).']
["DMCA yi lava leswaku xitiviso xa wena xa ku tlula nawu wa mfanelo ya ku tsala xi katsa mahungu lawa landzelaka: (1) nhlamuselo ya ntirho lowu nga na mfanelo ya ku tsala lowu ku vuriwaka leswaku wu tluriwile; (2) nhlamuselo ya leswi ku vuriwaka leswaku swi tlula nawu wa ku tsala ni mahungu lama ringaneke ku hi pfumelela ku kuma leswi nga endzeni; (3) mahungu ya ku tihlanganisa na wena, ku katsa ni adirese ya wena, nomboro ya riqingho na adirese ya imeyili; (4) xitiviso xa wena xa leswaku u ni ripfumelo ra leswaku leswi nga endzeni hi ndlela leyi ku vilelaka ha yona a swi pfumeleriwanga hi n'wini wa mfanelo ya ku tsala, kumbe muyimeri wa yena, kumbe hi ku tirha ka nawu wihi na wihi; "]
['(5) xitiyisiso xa wena, lexi sayiniweke ehansi ka nxupulo wa ku hemba, xa leswaku mahungu lama nga eka xitiviso i ntiyiso ni leswaku u na matimba yo tirhisa timfanelo ta vuqambi leti ku vuriwaka leswaku ti tluriwile;']
["na (6) ku sayina ka xiviri kumbe ka elektroniki ka n'wini wa mfanelo ya vuqambi kumbe munhu la pfumeleriweke ku endla hi vito ra n'wini wa mfanelo ya vuqambi. "]
['Loko u nga nghenisi vuxokoxoko hinkwabyo lebyi nga laha henhla swi nga endla leswaku ku tirhana ni xivilelo xa wena swi hlwela.']
['Ku Tihlanganisa']
['Hi kombela u hi rhumela imeyili hi xivutiso/xiringanyeto xihi na xihi.']
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
The Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (the “DMCA”) provides recourse for copyright owners who believe that material appearing on the Internet infringes their rights under U.S. copyright law. If you believe in good faith that any content or material made available in connection with our website or services infringes your copyright, you (or your agent) may send us a notice requesting that the content or material be removed, or access to it blocked. Notices must be sent in writing by email (see 'Contact' section for email address) . The DMCA requires that your notice of alleged copyright infringement include the following information: (1) description of the copyrighted work that is the subject of claimed infringement; (2) description of the alleged infringing content and information sufficient to permit us to locate the content; (3) contact information for you, including your address, telephone number and email address; (4) a statement by you that you have a good faith belief that the content in the manner complained of is not authorized by the copyright owner, or its agent, or by the operation of any law; (5) a statement by you, signed under penalty of perjury, that the information in the notification is accurate and that you have the authority to enforce the copyrights that are claimed to be infringed; and (6) a physical or electronic signature of the copyright owner or a person authorized to act on the copyright owner’s behalf. Failure to include all of the above information may result in the delay of the processing of your complaint.
['Hi ku komisa']
['BioMedLib yi tirhisa tikhompyuta leti nga lo endliwa (ti-algorithm ta michini) ku endla swivutiso ni tinhlamulo.']
['Hi sungula hi minkandziyiso ya swa vutshunguri ya 35 wa timiliyoni ya PubMed/Medline. Nakambe, matluka ya Web ya RefinedWeb.']
