1. Aithnich agus riaghlaich luchd-strì: Aithnich na stòran cuideam nad bheatha agus lorg dòighean air an riaghladh gu h-èifeachdach.
Faodaidh seo a bhith a 'toirt a-steach crìochan a shuidheachadh, cleachdaidhean fois a chleachdadh, agus taic fhaighinn bho charaidean no neach-leigheis.
2. Gabh pàirt ann an gnìomhachd chorporra cunbhalach: Chaidh sealltainn gu bheil eacarsaich a 'leasachadh mood agus a' lughdachadh comharraidhean trom-inntinn.
Dèan eacarsaich meadhanach dian airson co-dhiù 30 mionaid a'mhòr-chuid de làithean na seachdain.
3. Cleachd slàinteachas cadail math: Faigh cadal gu leòr, cùm ri clàr cadail cunbhalach, agus cruthaich cleachdadh fois aig àm leabaidh.
Faodaidh droch chadal comharraidhean trom-inntinn a dhèanamh nas miosa.
4. Ith daithead fallain: Faodaidh daithead cothromach le tòrr mheasan, glasraich, gràinean slàn, agus pròtain lean cuideachadh le bhith a 'toirt taic do shlàinte inntinn.
Seachain biadh giullaichte agus cus siùcair, caffeine, agus deoch làidir.
5. Togail lìonra taic làidir: Cuir timcheall ort fhèin le daoine adhartach, taiceil a dh 'fhaodas taic tòcail agus brosnachadh a thoirt seachad.
6. Cleachd dòighean aire agus fois: Faodaidh meòrachadh aire, anail domhainn, agus dòighean fois eile cuideachadh le bhith a 'lughdachadh cuideam agus a' leasachadh mood.
7. Faigh cuideachadh proifeiseanta: Ma tha thu a' faighinn comharraidhean trom-inntinn, na bi leisg cuideachadh fhaighinn bho proifeiseantaich slàinte inntinn.
Faodaidh eadar-theachd tràth casg a chuir air comharraidhean a bhith a 'fàs nas miosa.
8. Suidhich amasan a tha comasach a choileanadh: Dèan tasgadan mòra a bhriseadh ann am builean nas lugha, a ghabhas riaghladh gus nach bi thu a 'faireachdainn cus.
9. Gabh pàirt ann an gnìomhan a tha thu a 'còrdadh riut: Gabh pàirt ann an cur-seachadan agus gnìomhan a bheir toileachas agus faireachdainn coileanaidh dhut.
10. Cleachd taingealachd: Cuir fòcas air na taobhan adhartach de do bheatha agus cuir taingealachd an cèill dhaibh.
Faodaidh seo do chuideachadh le bhith ag atharrachadh do bheachd agus a 'leasachadh do fhaireachdainn.
11. Dèan oideachadh ort fhèin: Ionnsaich mu trom-inntinn agus na comharraidhean aige gus an urrainn dhut aithneachadh tràth agus cuideachadh a shireadh ma tha feum air.
12. Faigh cuideachadh airson cùisean slàinte inntinn eile: Faodaidh a bhith a 'dèiligeadh ri agus a' làimhseachadh chùisean slàinte inntinn eile, leithid iomagain no trauma, cuideachadh le bhith a 'cur casg air trom-inntinn bho bhith a' fàs.
13. Thoir sùil air do shlàinte inntinn: Dèan sgrùdadh ort fhèin gu cunbhalach agus dèan measadh air do shlàinte inntinn.
Ma tha thu a' faireachdainn atharrachadh ann an faireachdainn no ann an giùlan, iarr cuideachadh.
14. Seachain iomallachd: Fuirich ceangailte ri caraidean is teaghlach, agus gabh pàirt ann an gnìomhan sòisealta.
Faodaidh aonaranachd comharraidhean trom-inntinn a dhèanamh nas miosa.
15. Bi coibhneil riut fhèin: Cleachd fèin-cho-fhaireachdainn agus seachain bruidhinn àicheil leat fhèin.
Dèan an aon chàirdeas agus tuigse dhut fhèin a bhiodh tu a 'tabhann do charaid.
Cuimhnich, tha casg na phrìomh rud, ach ma thachras comharraidhean trom-inntinn dhut, tha e cudromach cuideachadh fhaighinn bho proifeiseantaich slàinte inntinn.
Le taic agus làimhseachadh ceart, faodar smachd a chumail air trom-inntinn, agus faodaidh tu beatha shona a bhith agad.
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.
['Àicheadh: meidigeach']
["Tha an làrach-lìn seo air a thoirt seachad airson adhbharan foghlaim agus fiosrachaidh a-mhàin agus chan eil e a' toirt seachad comhairle mheidigeach no seirbheisean proifeiseanta."]
["Cha bu chòir am fiosrachadh a chaidh a thoirt seachad a chleachdadh airson duilgheadas slàinte no galar a dhearbhadh no a làimhseachadh, agus bu chòir dhaibhsan a tha a'sireadh comhairle meidigeach pearsanta co-chomhairle a chumail ri lighiche-sprèidh."]
["Thoiribh fa-near gu bheil an lìon neural a tha a' cruthachadh fhreagairtean do na ceistean, gu sònraichte neo-chruinneasach nuair a thig e gu susbaint àireamhach. Mar eisimpleir, an àireamh de dhaoine a chaidh a dhearbhadh le galar sònraichte."]
["Faigh comhairle an dotair agad no solaraiche slàinte eile a tha airidh air comhairle a thaobh tinneas meidigeach. Na dì-meas comhairle meidigeach proifeiseanta no dàil ann a bhith ga shireadh air sgàth rudeigin a leugh thu air an làrach-lìn seo. Ma tha thu a'smaoineachadh gum faodadh èiginn meidigeach a bhith agad, cuir fòn gu 911 no rachaibh chun t-seòmar èiginn as fhaisge sa bhad. Chan eil dàimh dotair-euslainteach air a chruthachadh leis an làrach-lìn seo no a chleachdadh. Chan eil BioMedLib no a luchd-obrach, no neach sam bith a tha a' cur ris an làrach-lìn seo, a 'dèanamh riochdachaidhean sam bith, fosgailte no a' toirt a-steach, a thaobh an fhiosrachaidh a tha air a thoirt seachad an seo no a chleachdadh."]
['Àicheadh: còraichean']
["Tha Achd Dlighe-sgrìobhaidh na Mìle Bliadhna Didseatach 1998, 17 U.S.C. § 512 (an DMCA) a' toirt ath-chuinge do shealbhadairean dlighe-sgrìobhaidh a tha den bheachd gu bheil stuth a tha a' nochdadh air an eadar-lìon a' briseadh an còraichean fo lagh dlighe-sgrìobhaidh na SA. "]
["Ma tha thu a' creidsinn ann an deagh chreideamh gu bheil susbaint no stuth sam bith a tha ri fhaotainn a thaobh ar làrach-lìn no ar seirbheisean a' briseadh d' dlighe-sgrìobhaidh, faodaidh tu fhèin (no an riochdaire agad) fios a chur thugainn ag iarraidh gun tèid an susbaint no an stuth a thoirt air falbh, no gun tèid cothrom a chur air. "]
["Feumar sanasan a chur ann an sgrìobhadh tro phost-d (faic an roinn 'Contact' airson seòladh puist-d). "]
["Tha an DMCA ag iarraidh gum bi am fiosrachadh a leanas anns an fhios agad mu bhriseadh còraichean-sgrìobhaidh a thathar ag ràdh: (1) tuairisgeul air an obair fo chòraichean-sgrìobhaidh a tha fo chasaid briseadh; (2) tuairisgeul air an t-susbaint a thathar ag ràdh a tha a 'briseadh agus fiosrachadh gu leòr gus leigeil leinn an t-susbaint a lorg; (3) fiosrachadh conaltraidh dhut, a' toirt a-steach do sheòladh, àireamh fòn agus seòladh puist-d; (4) aithris bhuat gu bheil creideas math agad nach eil an t-susbaint san dòigh a tha gearan air a cheadachadh le sealbhadair a 'chòraichean-sgrìobhaidh, no an neach-ionaid aige, no le gnìomh lagha sam bith; "]
['(5) Dearbhadh agaibh, air a shoidhnigeadh fo pheanas mionnachaidh, gu bheil am fiosrachadh san fhiosrachadh ceart agus gu bheil ùghdarras agaibh na còraichean-sgrìobhaidh a thathar ag ràdh a chaidh a bhriseadh a chur an gnìomh; ']
['agus (6) ainm-sgrìobhte corporra no eileagtronaigeach an t-sealbhadair dlighe-sgrìobhaidh no neach a tha ùghdarraichte a bhith ag obair às leth an t-sealbhadair dlighe-sgrìobhaidh. ']
["Ma dh'fhailicheas tu air a' ghearan agad a dheasachadh, faodaidh e dàil a chur air mura cuir thu a-steach am fiosrachadh gu lèir gu h-àrd."]
['Cuir fios thugainn']
['Cuir post-d thugainn le ceist / moladh sam bith.']
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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['Mu dheidhinn']
["Bidh BioMedLib a' cleachdadh choimpiutairean fèin-ghluasadach (algorithms ionnsachaidh innealan) gus paidhrichean ceist is freagairt a chruthachadh."]
["Bidh sinn a' tòiseachadh le 35 millean foillseachadh bith-leigheis de PubMed/Medline. Cuideachd, duilleagan-lìn de RefinedWeb."]
