1. Identifiseer en bestuur stresors: Herken die bronne van stres in jou lewe en vind maniere om dit effektief te bestuur.
Dit kan insluit dat jy grense stel, ontspanningstegnieke beoefen en ondersteuning van vriende of 'n terapeut soek.
2. Doen gereelde fisiese aktiwiteit: Daar is getoon dat oefening die bui verbeter en simptome van depressie verminder.
Streef daarna om die meeste dae van die week ten minste 30 minute matige intensiteit oefening te doen.
3. Praktiseer goeie slaaphygiëne: Kry genoeg slaap, hou by 'n gereelde slaapskedule en skep 'n ontspannende roetine voor slaaptyd.
Swak slaap kan die simptome van depressie vererger.
4. Eet 'n gesonde dieet: 'n Gebalanseerde dieet met baie vrugte, groente, volgraan en mager proteïene kan help om geestesgesondheid te ondersteun.
Vermy verwerkte kosse en oormatige suiker, kafeïen en alkohol.
5. Bou 'n sterk ondersteuningsnetwerk: Omring jouself met positiewe, ondersteunende mense wat emosionele ondersteuning en aanmoediging kan bied.
6. Oefen mindfulness- en ontspanningstegnieke: Mindfulness-meditasie, diep asemhaling en ander ontspanningstegnieke kan help om stres te verminder en die bui te verbeter.
7. Soek professionele hulp: As jy simptome van depressie ervaar, moet jy nie huiwer om hulp by 'n geestesgesondheidswerker te soek nie.
Vroeë ingryping kan voorkom dat die simptome vererger.
8. Stel realistiese doelwitte: Verdeel groot take in kleiner, hanteerbare doelwitte om nie oorweldig te voel nie.
9. Neem deel aan aktiwiteite waarvan jy hou: Neem deel aan stokperdjies en aktiwiteite wat jou vreugde en 'n gevoel van vervulling bring.
10. Oefen dankbaarheid: Fokus op die positiewe aspekte van jou lewe en spreek dankbaarheid daarvoor uit.
Dit kan jou help om jou gesindheid te verander en jou bui te verbeter.
11. Opvoed jouself: Leer oor depressie en die simptome daarvan sodat jy dit vroeg kan herken en hulp kan soek as dit nodig is.
12. Soek hulp vir ander geestesgesondheidsprobleme: Om ander geestesgesondheidsprobleme, soos angs of trauma, aan te spreek en te behandel, kan help om depressie te voorkom.
13. Monitor jou geestesgesondheid: Gaan gereeld na jouself en evalueer jou geestesgesondheid.
As jy veranderinge in jou bui of gedrag opmerk, moet jy hulp soek.
14. Vermy isolasie: Bly in verbinding met vriende en familie, en neem deel aan sosiale aktiwiteite.
Mendelson T, Tandon SD: Prevention of Depression in Childhood and Adolescence. Child Adolesc Psychiatr Clin N Am. 2016, 25 (2): 201-18.
Cuijpers P: Indirect Prevention and Treatment of Depression: An Emerging Paradigm? Clin Psychol Eur. 2021, 3 (4): e6847.
Bird MJ, Parslow RA: Potential for community programs to prevent depression in older people. Med J Aust. 2002, 177 (S7): S107-10.
Whyte EM, Rovner B: Depression in late-life: shifting the paradigm from treatment to prevention. Int J Geriatr Psychiatry. 2006, 21 (8): 746-51.
Barrera AZ, Torres LD, Muñoz RF: Prevention of depression: the state of the science at the beginning of the 21st Century. Int Rev Psychiatry. 2007, 19 (6): 655-70.
Berk M, Woods RL, Nelson MR, Shah RC, Reid CM, Storey E, Fitzgerald SM, Lockery JE, Wolfe R, Mohebbi M, Murray AM, Kirpach B, Grimm R, McNeil JJ: ASPREE-D: Aspirin for the prevention of depression in the elderly. Int Psychogeriatr. 2016, 28 (10): 1741-8.
Verwerping van verantwoordelikheid: mediese
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Die inligting wat verskaf word, moet nie gebruik word om 'n gesondheidsprobleem of siekte te diagnoseer of te behandel nie, en diegene wat persoonlike mediese advies soek, moet 'n gelisensieerde dokter raadpleeg.
Let asseblief daarop dat die neurale netwerk wat antwoorde op die vrae genereer, veral onakkuraat is wanneer dit kom by numeriese inhoud. Byvoorbeeld, die aantal mense wat met 'n spesifieke siekte gediagnoseer is.
Soek altyd die advies van jou dokter of ander gekwalifiseerde gesondheidsorgverskaffer oor 'n mediese toestand. Moet nooit professionele mediese advies ignoreer of vertraag om dit te soek as gevolg van iets wat jy op hierdie webwerf gelees het nie. As jy dink jy kan 'n mediese noodgeval hê, bel 911 of gaan onmiddellik na die naaste noodkamer. Geen dokter-pasiënt verhouding word geskep deur hierdie webwerf of die gebruik daarvan nie. Nie BioMedLib of sy werknemers, of enige bydraer tot hierdie webwerf, maak enige voorstellings, uitdruklik of implisiet, met betrekking tot die inligting wat hierin verskaf word of die gebruik daarvan.
Verwerping van verantwoordelikheid: kopiereg
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As u in goeie trou glo dat enige inhoud of materiaal wat in verband met ons webwerf of dienste beskikbaar gestel word, u kopiereg oortree, kan u (of u agent) vir ons 'n kennisgewing stuur om te versoek dat die inhoud of materiaal verwyder word, of toegang daartoe geblokkeer word.
Kennisgewings moet skriftelik per e-pos gestuur word (sien afdeling "Kontak" vir e-posadres).
Die DMCA vereis dat u kennisgewing van beweerde inbreuk op outeursreg die volgende inligting bevat: (1) beskrywing van die kopieregbeskermde werk wat die onderwerp van beweerde inbreuk is; (2) beskrywing van die beweerde inbreuk op inhoud en inligting wat genoeg is om ons in staat te stel om die inhoud op te spoor; (3) kontakinligting vir u, insluitend u adres, telefoonnommer en e-posadres; (4) 'n verklaring deur u dat u op 'n goeie geloof glo dat die inhoud op die manier waarop u gekla het nie deur die outeursreg eienaar, of sy agent, of deur die werking van enige wet gemagtig is nie;
(5) 'n verklaring deur u, onderteken onder strawwe van meineed, dat die inligting in die kennisgewing akkuraat is en dat u die gesag het om die outeursregte wat beweer word, af te dwing;
en (6) 'n fisiese of elektroniese handtekening van die outeursreg-eienaar of 'n persoon wat gemagtig is om namens die outeursreg-eienaar op te tree.
As u nie al die bogenoemde inligting insluit nie, kan dit lei tot 'n vertraging in die verwerking van u klag.
Kontak
Stuur asseblief vir ons 'n e-pos met enige vrae / voorstelle.
How to prevent depression?
1. Identify and manage stressors: Recognize the sources of stress in your life and find ways to manage them effectively.
This can include setting boundaries, practicing relaxation techniques, and seeking support from friends or a therapist.
2. Engage in regular physical activity: Exercise has been shown to improve mood and reduce symptoms of depression.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
3. Practice good sleep hygiene: Get enough sleep, stick to a regular sleep schedule, and create a relaxing bedtime routine.
Poor sleep can exacerbate depression symptoms.
4. Eat a healthy diet: A balanced diet with plenty of fruits, vegetables, whole grains, and lean protein can help support mental health.
Avoid processed foods and excessive sugar, caffeine, and alcohol.
5. Build a strong support network: Surround yourself with positive, supportive people who can provide emotional support and encouragement.
6. Practice mindfulness and relaxation techniques: Mindfulness meditation, deep breathing, and other relaxation techniques can help reduce stress and improve mood.
7. Seek professional help: If you are experiencing symptoms of depression, don't hesitate to seek help from a mental health professional.
Early intervention can prevent symptoms from worsening.
8. Set realistic goals: Break large tasks into smaller, manageable goals to avoid feeling overwhelmed.
9. Engage in activities you enjoy: Participate in hobbies and activities that bring you joy and a sense of accomplishment.
10. Practice gratitude: Focus on the positive aspects of your life and express gratitude for them.
This can help shift your mindset and improve your mood.
11. Educate yourself: Learn about depression and its symptoms so you can recognize them early and seek help if needed.
12. Seek help for other mental health issues: Addressing and treating other mental health issues, such as anxiety or trauma, can help prevent depression from developing.
13. Monitor your mental health: Regularly check in with yourself and assess your mental health.
If you notice changes in your mood or behavior, seek help.
14. Avoid isolation: Stay connected with friends and family, and participate in social activities.
Isolation can worsen depression symptoms.
15. Be kind to yourself: Practice self-compassion and avoid negative self-talk.
Treat yourself with the same kindness and understanding you would offer to a friend.
Remember, prevention is key, but if you do experience symptoms of depression, it's important to seek help from a mental health professional.
With the right support and treatment, depression is manageable, and you can lead a fulfilling life.
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.
Disclaimer: copyright
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