1. Stres döredýän zatlar bilen tanyş we olary başarma: Seresaplygy döredýän ýagdaýlary, wakalary ýa-da adamlary tanama we olary netijeli başarmaga çalyş.
Munuň üçin belli bir çägi goýup, "ýok" diýmegi öwrenmeli ýa - da başgalardan kömek soramaly.
2. Rahatlyk bermäge çalyş: çuň dem almak, oýlanmak we bedenimizi rahatlandyrmak.
3. Düýpli türgenleşdirmek: Tärgenleşdirmek bilen gorkyny ýeňip bolýar.
4. Ýeterlikli uky al: Ýeterlikli uky aň we beden saglygy üçin gereklidir.
Her gije 7-9 sagat uklamagy maksat ediniň.
Sagdyn iýmit iýip, göwnüňi götermäge we aladalaryňy ýeňmäge kömek edýär.
6. Kofeý we spirtli içgileri az içiň.
7. Kömek sorap görüň: aladalaryňyz barada dostlaryňyz, maşgala agzalaryňyz ýa-da lukmanlar bilen gürrüňdeş boluň.
8. Ýaramaz pikirlere garşy göreş: Alada döredýän erbet pikirleri bilip, olara garşy göreş.
9. Ünsli bolmagy öwreniň: Häzirki pursatda boluň we pikirleriňize, duýgularyňyza we daş-töweregiňize üns beriň.
10. Gowy işlere gatnaş: Hobiň we dynç almaga kömek edýän işlere gatnaş.
Eger biynjalyklyk durmuşyňyza güýçli täsir edýän bolsa, lukman bilen maslahatlaşyň.
12: Özüňi bilimli et: aladalary we olaryň alamaty barada bilseň, olary has gowy çözüp bilersiň.
13. Dogry maksat goý: uly işleri kiçijik we ýönekeý ädimlere bölüp, başartmajak işleri etmegi öwreniň.
14.Özüňe duýgudaşlyk bildir: Özüňe mähirli we düşünjeli bol, özüňi tankytlama.
15. Internetde gürrüňdeş boluň: Dostlaryňyz bilen gürrüňdeş boluň we gowy gatnaşyk saklaň.
16. Gaýgy - aladalaryňyzy ýeňmek üçin, olara garşy göreşmäge wagt tapyň.
17: "Günlük" tut.
18: Wagtyňy paýhasly ulanyň: Işleriňi birinji orunda goýup, wagtyňy paýhasly ulanyň.
19. Özüňi goldamak üçin guramalary agtar: Özüňe meňzeş ýagdaýy başdan geçiren adamlar bilen gatnaşyp, olary goldaň we düşünmäge kömek ediň.
20. Dərmanlary ulanmak: Käte lukmanyň görkezmesine görä, dermanlar biynjalyklanmaga kömek edýär.
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.
['Ýagşylykdan ýüz öwürmek: medisina']
['Bu web - saýt diňe bilim we maglumat bermek üçin niýetlenen.']
['Berilen maglumat saglyk meselesini ýa-da keselini anyklamak ýa-da bejermek üçin ulanmaly däl we şahsy lukman maslahatyny gözleýänler lukman bilen maslahatlaşmaly.']
['Soragyň jogabyny döredýän sinir tory sanly maglumat babatda nädogry bolup biler.']
['Her wagt lukmanyňyzyň ýa-da başga bir saglyk hyzmatçysynyň maslahatyny sorap görüň. Bu web-saýtda okan zadyňyz üçin hiç haçan lukmanlaryň maslahatyny äsgermezlik etmäň ýa-da ony soramaga soňa goýmaň. Eger sizde medisina ýagdaýy kyn bolsa, 911-e jaň ediň ýa-da derrew iň golaýdaky hassahana baryň. Bu web-saýt ýa-da onuň ulanylyşy bilen lukman-hassa gatnaşygy döremeýär. BioMedLib-de, onuň işgärleri-de, ýa-da bu web-saýtda goşant goşýanlar-da, bu ýerde berilýän maglumat ýa-da onuň ulanylyşy babatda hiç hili açyk ýa-da örtülü wekilçilik etmeýärler.']
['Ýokary haklar']
['1998-nji ýylyň Digital Millennium Copyright Act, 17 U.S.C. § 512 (DMCA) haky bolanlar üçin Internetde görünýän materiallary ABŞ haky boýunça hukuklaryny bozýar diýip pikir edýänlere çäre görmäge mümkinçilik berýär. ']
['Eger siz biziň web saýtymyz ýa-da hyzmatlarymyz bilen baglanyşykly edip berilýän maglumat ýa-da materiallaryň siziň avtorlyk hukugyňyzy bozýandygyny dogry ynansaňyz, siz (ýa-da wekiliňiz) maglumat ýa-da materiallary aýyrmak ýa-da olara girmegiň bökülmegi barada bize habarlama ýollap bilersiňiz.']
['Habarlamalar elektron poçta arkaly ýazylgy ýollanmaly (elektron poçta jaýyny görmek üçin "Mugallymlar" bölüminde seret).']
['DMCA nusgasyna görä, hakyňy bozmak barada habar bermegiňde şu maglumatlar gerek: (1) hakyňy bozmakda aýyplanýan hakyňy goraýan işiň suratlandyrmasy; (2) hakyňy bozýan maglumatyň suratlandyrmasy we maglumaty tapmaga ýeterlik maglumat; (3) seniň bilen habarlaşmak üçin maglumat, şol sanda seniň adres, telefon we elektron poçtalaryň; (4) seniň hakyňy bozýan maglumatyň hak eýesi ýa-da onuň wekili tarapyndan ýa-da kanun boýunça rugsat berilmändigine gowy ynamyň bardygy barada şaýatlyk.']
['5) Siziň ýalan sözlemek jezasy astynda gol çekip, habarlamada berilýän maglumatyň dogrydigini we siziň bozulan diýip aýyplanýan avtorlyk hukugyny goramaga ygtyýaryňyzyň bardygyny tassyklaýan şaýatlygyňyz;']
['we (6) hak eýesiniň ýa-da hak eýesi adyndan hereket etmäge ygtyýary bolan adamyň fiziki ýa-da elektron goly. ']
['Eger ýokarda agzalan maglumatlaryň ählisini ýazmasaň, şikayetleriňiň çözülmegi giçleşdiriler.']
['Baglanyş']
['Haýsy soragyňyz / teklibiňiz bar bolsa bize email ýollaň.']
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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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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['Hakkynda']
['BioMedLib sorag-jawaplaryň döremegine avtomatlaşdyrylan kompýuterleri ulanýar (maşyn öwrenilýän algoritmler).']
['Biz PubMed/Medline-den 35 million sany biomedikal neşirleri we RefinedWeb-den web sahypalary bilen başlaýarys.']
