How to treat Anxiety?

U nga langutana njhani ni ku vilela?

Ku ni tindlela to hlayanyana to tshungula ku vilela, ku katsa ni leti landzelaka:

1. Vutshunguri bya ku tiva ndlela leyi munhu a titwaka ha yona (CBT): I vutshunguri lebyi pfunaka munhu leswaku a tiva ndlela leyi a titwaka ha yona ni ku cinca mahanyelo yakwe lama endlaka leswaku a vilela.

2. Vutshunguri byo paluxa: I muxaka wa vutshunguri lebyi katsaka ku paluxa munhu eka leswi n'wi vangelaka ku vilela hi ku famba ka nkarhi endhawini leyi lawuriwaka ni leyi hlayisekeke, leswi n'wi pfunaka ku hlula ku chava ni ku vilela kakwe.

3. Mindfulness-Based Stress Reduction (MBSR): I muxaka wa vutshunguri lebyi dyondzisaka vanhu ku va ni vuxiyaxiya eka miehleketo ni mintlhaveko ya vona, ni ku angula eka swona hi ndlela leyi nga riki na ku avanyisa, leswi nga pfunaka ku hunguta ku vilela.

4. Mirhi: Mirhi yo lwa ni ntshikilelo, yo lwa ni ku vilela ni leyi sivelaka ku tirha ka tisele ta ngati hakanyingi yi tirhisiwa ku pfuna ku lawula swikombiso swa ku vilela.

5. Tindlela To Hunguta Ku Vilela: Ku hefemula hi ku enta, ku hunguta misiha hakatsongo-tsongo ni ku anakanyisisa swi nga pfuna ku hunguta ku vilela hi ku endla leswaku munhu a wisa a tlhela a va ni ku rhula.

Ku cinca ndlela leyi u hanyaka ha yona: Ku endla vutiolori nkarhi ni nkarhi, ku dya swakudya leswi nga ni rihanyo ni ku etlela nkarhi lowu ringaneke swi nga ku pfuna leswaku u nga vileli ngopfu.

7. Mintlawa ya nseketelo: Ku joyina ntlawa wa nseketelo swi nga pfuna munhu leswaku a nga titwi a ri yexe loko a ri karhi a lwisana ni ku vilela.

8. Vutshunguri bya nun'hwelo: Mafurha yo nun'hwela, yo tanihi lavender, chamomile na bergamot, ma ni matimba yo rhurisa mbilu naswona ma nga ha hunguta ku vilela.

9. Vutshunguri byo kandza: Vutshunguri byo kandza byi nga pfuna ku hunguta ntshikilelo ni ku vilela hi ku endla leswaku munhu a wisa ni ku hunguta ku tshwukiselana ka misiha.

I swa nkoka ku vulavurisana ni dokodela wa mianakanyo leswaku mi ta kuma vutshunguri lebyinene lebyi nga ta ku pfuna.

['Tinhlamuselo']

PubMed/Medline https://www.nlm.nih.gov/databases/download/pubmed_medline.html

RefinedWeb https://arxiv.org/abs/2306.01116

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.

['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 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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