Ukufilwa ukulaala sana kulalenga umuntu ukuba sana no bulanda.
4. Mulelya ifya kulya ifingalenga mwaba no bumi ubusuma: Ukulalya ifya kulya ifingalenga mwaba no bumi ubusuma pamo nga ifisabo, umusalu, ifya kulya ifituntulu, e lyo no kulya ifya kulya ifishakwata umulyo kuti kwalenga umuntu aba no bumi ubusuma.
Mwilalyako ifya kulya ifyaseeka sana, kabili mwilalyako sana shuga, ifyo bafumya muli kofi, ne fya kunwa ubwalwa.
5. Mulekwata ifibusa ifingamutungilila: Muleba na bantu abasuma, abengalamukoselesha.
6. Mulebika amano ku fyo mulecita no kutekanya: Ukutontonkanya sana pa fyo mulecita, ukupeema sana, no kutekanya kuti kwacefyako amasakamika kabili kuti kwalenga mwaumfwako bwino.
7. Fwayeni abaishiba ifya kundapa: Nga ca kuti mwalilwala amasakamika, mwilatwishika ukufwaila abaishiba ifya kundapa abalwala amasakamika.
Ukubombelapo bwangu kuti kwacingilila ubulwele ku kubipilako.
8. Mulepanga ukucita ifyo mwingaba na maka ya kucita: Nga mulefwaya ukulabomba imilimo iikalamba, mufwile ukulapanga ukubomba imilimo iinono iyo mwingaba na maka ya kubomba pa kuti mwilamona kwati mwalikwata ifya kucita ifingi.
10. Muletasha: Muletontonkanya pa fisuma ificitika mu bumi bwenu kabili mulebatasha.
Ukucita ifi kuti kwalenga mwalatontonkanya bwino no kuba ne nsansa.
11. Ishibeni ifingi: Ishibeni ifingi pa bulwele bwa masakamika ne fishibilo fya buko pa kuti mwishibe bwangu no kufwaya ubwafwilisho nga cilekabilwa.
12. Fwayeni ubwafwilisho ku malwele yambi aya mu mutwe: Ukubombela pa malwele yambi aya mu mutwe, pamo nga amasakamika nelyo ubulanda, kuti kwacingilila umuntu ku kuba no bulanda.
13. Mulesakamana ubumi bwenu ubwa mu muntontonkanya: Muleyesha ukuipima no kwishiba ubumi bwenu ubwa mu muntontonkanya.
Nga mwamona ukuti imibele yenu na matontonkanyo yenu filealuka, mulefwaya aba kumwafwa.
14. Mwilaitalusha ku bantu: Muleumfwana na balupwa ne fibusa, kabili mulecitako ifintu fimo.
Ukuitalusha ku bantu bambi kuti kwalenga ubulwele bwa masakamika ukubipilako.
15. Muleicefya: Muleicefya kabili mwilalanda ifyabipa pa fyo muleumfwa.
Muleicefya no kuiluka ifyo mulefwaya ukucita nga filya fine mwingacita ku munenu.
Muleibukisha ukuti ukuicingilila e kwacindama, lelo nga mwalilwala amasakamika, mulingile ukuipusha badokota.
Nga ca kuti uulwele amasakamika bamupeelako ubwafwilisho no kumundapa bwino, kuti aikala bwino.
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.
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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.
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