1. Estresaren eragileak identifikatu eta kudeatu: Zure bizitzako estresaren iturriak ezagutu eta haiek modu eraginkorrean kudeatzeko moduak aurkitu.
Horrek muga batzuk ezartzea, erlaxatzeko teknikak praktikatzea eta lagunen edo terapeuten laguntza eskatzea barne har dezake.
2. Jarduera fisiko erregularra egin: Erakutsi da ariketak umorea hobetzen duela eta depresioaren sintomak murrizten dituela.
Helburua da gutxienez 30 minutuko ariketa fisikoa egitea, intentsitate ertainekoa, asteko egun gehienetan.
3. Loaren higiene ona zaindu: Lo nahikoa egin, lo ordutegi erregularrari eutsi eta ohera joateko errutina erlaxagarria sortu.
Lo gutxi egiteak depresioaren sintomak areagotu ditzake.
4. Elikadura osasungarria: Fruta, barazki, zereal oso eta proteina eskas asko dituen elikadura orekatu batek osasun mentala laguntzen du.
Saihestu elikagai prozesatuak eta gehiegizko azukrea, kafeina eta alkohola.
5. Laguntza-sare sendoa eraiki: Inguratu zaitez pertsona positiboekin, laguntza emozionala eta animoa eman dezaketenekin.
6. Mindfulness eta erlaxazio teknikak praktikatu: Mindfulness meditazioa, arnasketa sakona eta bestelako erlaxazio teknikak estresa murrizten eta umorea hobetzen lagun dezakete.
7. Laguntza profesionala bilatu: Depresioaren sintomak badituzu, ez izan zalantzarik osasun mentaleko profesional bati laguntza eskatzeko.
Interbentzio goiztiarrak sintomak okerrera egitea saihestu dezake.
8. Helburu errealistak ezarri: Eginkizun handiak helburu txikiagoetan banatu, kudeatu daitezkeenak, gaindituta ez sentitzeko.
9. Gustatzen zaizkizun jardueretan parte hartu: Zoriontsu egiten zaituzten zaletasunetan eta jardueretan parte hartu.
10. Eskerrak ematea: Zure bizitzako alderdi positiboetan kontzentratu eta horregatik eskerrak eman.
Horrek zure pentsamoldea aldatzen eta zure umorea hobetzen lagunduko dizu.
11. Heztu zeure burua: Depresioa eta bere sintomak ezagutu, goiz antzeman ditzazun eta, behar izanez gero, laguntza eskatu.
12. Laguntza eskatu beste osasun mentaleko arazo batzuetarako: Beste osasun mentaleko arazo batzuk konpontzeak eta tratatzeak, hala nola antsietatea edo trauma, depresioa garatzen saihesten lagun dezake.
13. Zaindu zure osasun mentala: Erregularki aztertu zeure burua eta ebaluatu zure osasun mentala.
Aldaketarik nabaritzen baduzu zure umorean edo jokabidean, eskatu laguntza.
14. Saihestu isolamendua: Lagunekin eta familiarekin harremanetan egon, eta gizarte-jardueretan parte hartu.
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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