1. Stressni aniqlash va nazorat qilish: Tashvishlanishingizga sababchi bo'lgan vaziyatlar, voqealar yoki odamlarni aniqlang va ularni samarali nazorat qilishga harakat qiling.
Bu, ehtimol, chegaralar o'rnatishni, "yo'q" deb aytishni o'rganishni yoki boshqalardan yordam so'rashni o'z ichiga oladi.
2. Dam olish usullarini mashq qiling: chuqur nafas olish, meditatsiya qilish va mushaklarni asta-sekin bo'shatish ongingiz va tanangizni tinchlantirishga yordam beradi.
3. Muntazam mashq qiling: Jismoniy faollik endorfinlarni chiqarib, umumiy jismoniy va ruhiy salomatlikni yaxshilab, tashvishlarni kamaytirishga yordam beradi.
4. Yetarlicha uxlang: Ruhiy va jismoniy farovonlik uchun yetarlicha uxlash juda muhimdir.
Har kecha 7-9 soat uxlashni maqsad qiling.
5. Muvozanatli ovqatlaning: Sog'lom ovqatlanish kayfiyatingizni va energiyangizni barqarorlashtirishga yordam beradi, bu esa tashvishlarni kamaytiradi.
6. Kofein va spirtli ichimliklarni cheklang: Ushbu moddalar xavotir alomatlarini kuchaytirishi mumkin.
7. Qo'llab-quvvatlashni so'rang: Do'stlaringiz, oila a'zolaringiz yoki ruhiy kasalliklar bo'yicha mutaxassis bilan suhbatlashing.
8. Salbiy fikrlarga qarshi kurashish: tashvishlarga sabab boʻladigan salbiy fikrlarni aniqlash va ularga qarshi kurashish.
9. E'tiborli bo'ling: O'sha paytda bo'lib turing va o'z fikrlaringiz, his-tuyg'ularingiz va atrofingizdagi narsalarga e'tibor qarating.
10. Qiziqarli mashg'ulotlar bilan shug'ullaning: O'zingizga quvonch keltiradigan va dam olishga yordam beradigan mashg'ulotlar bilan shug'ullaning.
11. Kasbiy yordam so'rang: Agar xavotir hayotingizga jiddiy ta'sir ko'rsatayotgan bo'lsa, ruhiy salomatlik bo'yicha mutaxassisdan yordam so'rashni o'ylab ko'ring.
12. O'zingizni o'rganing: tashvish va uning alomatlari haqida bilib oling, shunda uni yaxshiroq tushunasiz va boshqarasiz.
13. Haqiqiy maqsadlarni qo'ying: katta vazifalarni kichikroq, boshqarilishi mumkin bo'lgan qadamlarga bo'ling.
14. O'z-o'ziga rahm-shafqat ko'rsating: O'z-o'zingizga nisbatan mehribon va tushunarli bo'ling va o'zingizni tanqid qilishdan saqlaning.
15. O'zaro aloqada bo'ling: Ijtimoiy aloqalarni saqlab turing va mazmunli munosabatlarda bo'ling.
16. Qo'rqishdan qoching: o'zingizga ishonch hosil qilish va bardoshli bo'lish uchun asta-sekin tashvish tug'diradigan vaziyatlarga duch keling.
17. Jurnal yozing: O'z fikrlaringiz va his-tuyg'ularingizni yozib qo'yish, tashvishlaringizni yengishga va tushunishga yordam beradi.
18. Vaqtni to'g'ri boshqaring: Stressni kamaytirish uchun vazifalarni birinchi o'ringa qo'ying va vaqtingizni samarali boshqaring.
19. Qo'llab-quvvatlash guruhlarini izlang: O'xshash tajribaga ega bo'lganlar bilan qo'llab-quvvatlash va tushunish uchun bog'laning.
20. Dori-darmonlarni ko'rib chiqing: Ba'zi hollarda, sog'liqni saqlash bo'yicha mutaxassisning ko'rsatmalari bo'yicha dori-darmonlar xavotirni nazorat qilishda foydali bo'lishi mumkin.
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.
Mas'uliyatdan voz kechish: tibbiy
Ushbu veb-sayt faqat ta'lim va axborot maqsadlari uchun mo'ljallangan bo'lib, tibbiy maslahat yoki professional xizmatlar ko'rsatmaydi.
Ma'lumotlardan sog'liqni saqlash muammolari yoki kasalliklarni tashxislash yoki davolash uchun foydalanmaslik kerak va shaxsiy tibbiy maslahat so'raganlar litsenziyaga ega bo'lgan shifokor bilan maslahatlashishlari kerak.
Iltimos, savollarga javoblarni ishlab chiqaradigan neyron tarmog'i, ayniqsa, raqamli tarkibga kelganda noto'g'ri ekanligiga e'tibor bering. Masalan, ma'lum bir kasallik bilan kasallangan odamlar soni.
Har doim shifokoringiz yoki boshqa malakali sog'liqni saqlash provayderining maslahatini so'rang. Hech qachon professional tibbiy maslahatni e'tiborsiz qoldirmang yoki ushbu veb-saytda o'qiganingiz sababli uni so'rashni kechiktirmang. Agar siz tibbiy favqulodda vaziyatga duchor bo'lishingiz mumkin deb o'ylasangiz, darhol 911 ga qo'ng'iroq qiling yoki eng yaqin favqulodda vaziyatlar bo'limiga boring. Ushbu veb-sayt yoki uning ishlatilishi bilan hech qanday shifokor- bemor munosabatlari yaratilmaydi. BioMedLib ham, uning xodimlari ham, ushbu veb-saytga hech qanday hissa qo'shuvchi, bu erda taqdim etilgan ma'lumot yoki uning ishlatilishi bilan bog'liq hech qanday bayonot bermaydi.
Mas'uliyatdan voz kechish: mualliflik huquqi
1998-yilgi raqamli ming yillik mualliflik huquqi to'g'risidagi qonun, 17 U.S.C. 512-moddasi (DMCA) Internetda paydo bo'lgan materiallar AQSh mualliflik huquqi to'g'risidagi qonun bo'yicha o'z huquqlarini buzadi deb hisoblaydigan mualliflik huquqi egalari uchun choralar ko'rsatadi.
Agar siz bizning veb-saytimiz yoki xizmatlarimiz bilan bog'liq bo'lgan har qanday tarkib yoki material sizning mualliflik huquqingizni buzadi deb yaxshi ishonchga ega bo'lsangiz, siz (yoki sizning vakilingiz) bizga tarkib yoki materialni olib tashlashni yoki unga kirishni to'xtatishni so'rab xabar yuborishingiz mumkin.
Xabarlar yozma ravishda elektron pochta orqali yuborilishi kerak (elektron pochta manzili uchun "Muloqot" bo'limiga qarang).
DMCA sizning da'vo qilingan mualliflik huquqi buzilganligi to'g'risidagi xabarnomangizda quyidagi ma'lumotlarni o'z ichiga olishini talab qiladi: (1) da'vo qilingan mualliflik huquqi buzilgan asarning tavsifi; (2) da'vo qilingan mualliflik huquqi buzilgan tarkibning tavsifi va bizga tarkibni topishga imkon beradigan etarli ma'lumotlar; (3) siz uchun aloqa ma'lumotlari, shu jumladan sizning manzilingiz, telefon raqami va elektron pochta manzili; (4) siz tomonidan da'vo qilingan tarzda tarkib mualliflik huquqi egasi yoki uning vakili yoki har qanday qonun tomonidan ruxsat berilmaganligiga ishonchingiz borligi to'g'risidagi bayonot;
(5) siz tomonidan yolg'on guvohlik berish jazosi ostida imzolangan, bildirishnomadagi ma'lumotlar to'g'ri ekanligi va siz buzilgan deb da'vo qilingan mualliflik huquqlarini amalga oshirish vakolatiga ega ekanligingiz to'g'risidagi bayonot;
va (6) mualliflik huquqi egasining yoki mualliflik huquqi egasi nomidan harakat qilishga vakolatli shaxsning jismoniy yoki elektron imzosi.
Yuqoridagi barcha ma'lumotlarni kiritmaslik sizning shikoyatingizni ko'rib chiqishni kechiktirishi mumkin.
Aloqa qilish
Iltimos, har qanday savol / taklif bilan bizga elektron pochta xabarini yuboring.
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.
Taxminan
BioMedLib savol-javob juftliklarini yaratish uchun avtomatlashtirilgan kompyuterlardan (mashinani o'rganish algoritmlaridan) foydalanadi.
Biz PubMed/Medline-ning 35 million biomedikal nashrlaridan boshlaymiz. Shuningdek, RefinedWeb-ning veb-sahifalari.
"Referensiyalar"ga shuningdek "Hujjatdan voz kechish"ga qarang.
