1. Identifica e gjesti i fatôrs di stress: Recognossi lis fonts di stress te tô vite e cîr manieris par gjestîju in mût eficaç.
Chest al pues cjapâ dentri la impostazion di limits, la pratiche di tecnichis di rilassament e cirî il supuart di amîs o di un terapeute.
2. Fâ ativitât fisiche cun regolaritât: al è stât dimostrât che l'esercizi al miore il umôr e al ridûs i sintoms de depression.
Cîr di al mancul 30 minûts di esercizi di intensitât moderade la plui part dai dîs de setemane.
3. Mantignî une buine higiene dal sium: Durmî avonde, stâ daûr di un program regolâr di sium e vê une routine di ripôs prin di lâ a durmî.
Dormî pôc al pues aumentâ i sintoms de depression.
4 mangjâ une diete sane: une diete ecuilibrade cun tante verdure, pomis, grans e proteinis magris e pues judâ a tignî di bon la salût mentâl.
Evitait lis robis lavoradis e il zucar, la cafeine e l'alcol in mût masse fuart.
5. Fâs une rêt di supuart fuarte: Si cjate int positive, int di aiût che a pues dâ supuart e incoragjament.
6. Pratiche di mindfulness e tecnichis di rilassament: la meditazion di mindfulness, la respirazion profonde e altris tecnichis di rilassament a puedin judâ a ridusi il stress e a miorâ l'umôr.
7. Cîr une assistence professionâl: Se tu stâs vivint sintoms di depression, no stâ a vê pôre di cirî une assistence di un professionist de salût mentâl.
Une intervenzion a timp e pues prevignî il peggiorament dai sintoms.
8 - Metiti obietîfs realistics: Divît lis robis grandis in piçulis che tu puedis fâ, cussì no tu ti sintis strac.
9. Fâ ativitâts che ti plasin: Fasiti passatimp e ativitâts che ti fasin contente e ti fasin sintî sodisfat.
10. Pratiche la gratitudin: concentrati sui aspiets positîfs de tô vite e esprimi gratitudin par chei.
Chest al pues judâ a cambiâ il to mût di pensâ e a miorâ il to umôr.
11 - Educâsi: imparâ a cognossi la depression e i soi sintoms cussì che tu puedis ricognossile adore e domandâ jutori se al covente.
12 Cîr jutori par altris problemis di salût mentâl: frontâ e curâ altris problemis di salût mentâl, come la ansietât o il trauma, al pues judâ a prevignî il svilup de depression.
13. Controlâ la tô salût mentâl: controle cun regolaritât cun te stes e valuta la tô salût mentâl.
Se tu rivis a viodi cambiaments tal to umôr o tal to compuartament, cîr une man.
14. Evite l'isolament: reste tacât cui amîs e la famee, e partecipâ a ativitâts sociâi.
L'isolament al pues aumentâ i sintoms de depression.
15. jessi bogns cun te stes: pratindi la autocompassion e evitâ discors negatîfs cun te stes.
trate te stesse maniere un amì
Ricorditi, la prevenzion e je la clâf, ma se tu âs sintoms di depression, al è impuartant cirî une assistence di un professionist de salût mentâl.
Cun la poie juste e la cure, la depression e je gestibile, e tu puedis vê une vite gratificant.
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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