1. Finn út av, hvat tað er, sum ger teg stressaðan, og tak tær av tí: Finn út av, hvat tað er, sum ger teg stressaðan, og finn út av, hvussu tú kanst handfara tað á ein skilagóðan hátt.
Tað kann vera at seta mørk, venja avslappandi teknikkir og leita sær hjálp hjá vinum ella sálarfrøðingi.
2. Ver regluliga virkin: Tað hevur víst seg, at rørsla kann betra um sinnið og minka um sjúkueyðkennini.
Set tær fyri at venja miðvíst í minsta lagi 30 minuttir flestu dagarnar í vikuni.
3. Hav gott reinføri í sambandi við svøvn: Sov nóg mikið, halt teg til eina fasta svøvnætlan og fá tær eina avslappandi songartíð.
Svøvntrupulleikar kunnu gera sjúkueyðkennini hjá teimum, sum eru tunglynd, enn verri.
4. Et sunt: Ein javnsett kostætlan við nógvum fruktum, grønmeti, heilkorni og lekrum proteinum kann stuðla sálarligari heilsu.
Halt teg frá lidnum mati og ov nógvum sukri, koffeini og alkoholi.
5. Fá tær eitt sterkt stuðulsnetverk: Ver saman við jaligum, stuðlandi fólkum, sum kunnu geva tær kensluligan stuðul og ugga.
6. Ven teg við at hugsavna teg og at slappa av: At hugsavna seg, anda djúpt og onnur sløkkjandi amboð kunnu minka um strongd og betra um huglagið.
7. Leita tær hjálp hjá einum fakfólki: Um tú hevur sjúkueyðkenni, sum vísa, at tú ert tunglyntur, skalt tú ikki ivast í at leita tær hjálp hjá einum sálarfrøðingi.
Við at seta inn tíðliga, kunnu sjúkueyðkennini ikki versna.
8. Set tær realistisk mál: Brót tær stóru uppgávurnar sundur í smærri, greiðar uppgávur, so tú ikki verður ovbyrjaður.
9. Ger okkurt, sum tú dámar: Ger okkurt, sum tú hevur hug til, og sum gevur tær gleði og eina kenslu av at hava gjørt nakað.
10. Ven takksemi: Legg dent á tey jaligu viðurskiftini í tínum lívi og ver takksamur fyri tey.
Hetta kann hjálpa tær at broyta hugburð og fáa betri lag.
11. Kunna teg: Lær um tunglyndi og tess sjúkueyðkenni, so tú kanst kenna tey tíðliga og fáa hjálp, um tørvur er á tí.
12. Leita tær hjálp fyri onnur sálarlig viðurskifti: At viðgera onnur sálarlig viðurskifti, sum til dømis angist ella trauma, kann vera við til at forða fyri, at tunglyndi tekur seg upp.
13. Fylg við sálarligu heilsuni: Kannið og metið regluliga, hvussu tit hava tað.
Leita tær hjálp, um tú merkir broytingar í tínum lyndi ella atburði.
14. Lat vera við at vera einsamallur: Ver í sambandi við vinir og familju og tak lut í sosialum tiltøkum.
At vera einsamallur kann gera sjúkueyðkennini verri.
15. Ver góður við teg sjálvan: Ven sjálvkenslu og lat vera við at tosa negativt við teg sjálvan.
Ver móti tær sjálvum við somu góðvild og somu fatan, sum tú hevði mótvegis einum vini.
Minst til, at fyribyrging er lykilin, men um tú upplivir sjúkueyðkenni, er tað umráðandi at søkja sær hjálp frá sálarfrøðingi.
Við røttum stuðli og røttari viðgerð ber til at handfara tunglyndi, og tú kanst fáa eitt gott lív.
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.
['Avsakan: sjúkuviðurskifti']
['Henda heimasíðan er bert til undirvísingar og kunningar og er ikki ætlað sum læknalig ráðgeving ella faklig tænasta.']
['Upplýsingarnar eiga ikki at verða nýttar til at staðfesta ella viðgera nakran heilsutrupulleika ella sjúku, og tey, sum ynskja persónliga læknahjálp, eiga at venda sær til ein autoriseraðan lækna.']
['Gev gætur, at tað neuronala netið, sum gevur svar uppá spurningarnar, er serliga skeivt, tá ið talan er um talgilda innihaldið, t.d. talið av fólki, sum hava fingið staðfest eina ávísa sjúku.']
['Spyr altíð læknan ella annan skikkaðan heilsuhjálpara um ráðgeving í sambandi við sjúku. Vanvirð ongantíð professionella læknaráðgeving ella drála við at leita eftir henni vegna okkurt, tú hevur lisið á hesi heimasíðu.']
['Avsakan: upphavsrættur']
['Digital Millennium Copyright Act frá 1998, 17 U.S.C. § 512 (DMCA) gevur rætt til at kæra til rættindahavarar, sum halda, at tilfar, sum kemur á internetið, brýtur teirra rættindi sambært amerikanskum lógum um upphavsrætt. ']
['Um tú í góðari trúgv heldur, at eitthvørt innihald ella tilfar, sum er gjørt tøkt í sambandi við okkara heimasíðu ella tænastur, brýtur tíni upphavsrættindi, kanst tú (ella tín umboðsmaður) senda okkum eina fráboðan, har tú biður um, at innihaldið ella tilfarið verður tikið burtur ella atgongdin til tað verður sperrað.']
['Tilmeldingarnar skulu verða skrivligar við telduposti (sí "Kontakt" fyri teldupostadressu).']
['DMCA krevur, at fráboðan um meint brot á upphavsrættin skal innihalda hesar upplýsingar: (1) lýsing av tí upphavsrættarliga verkinum, sum talan er um, (2) lýsing av tí meinta brot á upphavsrættin og upplýsingar, sum eru nøktandi til at vit kunnu finna innihaldið (3) upplýsingar um teg, t.d. tín bústað, telefonnummar og teldupostbústað (4) eina váttan frá tær um, at tú í góðari trúgv heldur, at innihaldið, sum tú klagar um, ikki er loyvt av rættindahavanum ella umboði hansara ella sambært lóggávu']
['5) eina váttan frá tær, undirskrivað undir revsing fyri lygi, um, at upplýsingarnar í fráboðanini eru rættar, og at tú hevur heimild at gera galdandi upphavsrættin, sum verður hildin at vera brotin,']
['og 6) fysiska ella elektroniska undirskrift hjá rættindahavara ella persóni, sum hevur loyvi at virka fyri rættindahavara.']
['Um tú ikki hevur upplýst allar omanfyri nevndu upplýsingar, kann tað hava við sær, at viðgerðin av klaguni verður seinkað.']
['Set teg í samband við']
['Vinarliga send okkum ein teldupost við einum hvørjum spurningi/uppskoti.']
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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['Umleið']
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