1. Gano da sarrafa abubuwan damuwa: Gano tushen damuwa a rayuwar ku kuma sami hanyoyin sarrafa su yadda yakamata.
Wannan zai haɗa da kafa iyaka, yin amfani da hanyoyin kwantar da hankali, da kuma neman taimako daga abokai ko kuma likita.
2. Yi aiki na jiki a kai a kai: An nuna motsa jiki don inganta yanayi da rage alamun baƙin ciki.
Ka yi ƙoƙari ka riƙa motsa jiki na minti 30 a yawancin kwanaki a mako.
3. Kula da lafiyar bacci: Ka sami isasshen bacci, ka bi tsarin bacci na yau da kullun, kuma ka ƙirƙiri tsarin kwanciyar hankali.
Rashin isashen barci yana iya sa baƙin ciki ya daɗa tsanani.
4. Ku ci abinci mai kyau: daidaitaccen abinci tare da yalwar 'ya'yan itace, kayan lambu, hatsi, da furotin mara nauyi na iya taimakawa wajen tallafawa lafiyar hankali.
Ka guji cin abinci mai ɗanɗano da sukari da yawa da shan giya da kuma shan kofi.
5. Ka gina dangantaka mai ƙarfi: Ka kewaye kanka da mutane masu kirki, masu taimako waɗanda za su iya ba da taimako na motsin rai da ƙarfafawa.
6. Yi amfani da hankali da kuma dabarun shakatawa: Yin bimbini da hankali, numfashi mai zurfi, da sauran dabarun shakatawa na iya taimakawa rage damuwa da inganta yanayi.
7. Nemi taimakon kwararru: Idan kuna fuskantar alamun damuwa, kada ku yi jinkirin neman taimako daga ƙwararren mai lafiyar ƙwaƙwalwa.
Yin maganin cutar da wuri zai iya hana alamun cutar yin tsanani.
8. Ka kafa maƙasudai da za ka iya cim ma: Ka raba manyan ayyuka zuwa ƙananan maƙasudai da za ka iya cim ma don kada ka gaji.
9. Ka yi ayyukan da kake jin daɗinsu: Ka yi ayyukan da za su sa ka farin ciki kuma ka ji cewa ka cim ma wani abu.
10. Yi godiya: Mayar da hankali kan kyawawan abubuwan rayuwar ku kuma nuna godiya a gare su.
11. Ka koya: Ka koya game da baƙin ciki da alamunsa don ka gane su da wuri kuma ka nemi taimako idan da bukata.
12. Nemi taimako don wasu matsalolin lafiyar hankali: Magancewa da magance wasu matsalolin lafiyar hankali, kamar damuwa ko rauni, na iya taimakawa hana ci gaban baƙin ciki.
13. Kula da lafiyar hankalinka: A kai a kai ka duba kanka ka tantance lafiyar hankalinka.
Idan ka lura cewa halinka ko halinka ya canja, ka nemi taimako.
14. Guji warewa: Kasance tare da abokai da dangi, kuma shiga cikin ayyukan zamantakewa.
Idan ka kaɗaita, hakan zai iya sa baƙin ciki ya daɗa tsanani.
15. Ka kasance mai kirki ga kanka: Yi aiki da tausayin kai da kuma guje wa magana mara kyau.
Ka bi da kanka da alheri da kuma fahimi da za ka nuna wa abokinka.
Ka tuna, rigakafi shine mabuɗin, amma idan ka sami alamun ɓacin rai, yana da mahimmanci ka nemi taimako daga ƙwararren mai lafiyar ƙwaƙwalwa.
Idan aka ba da taimako da kuma magani da ya dace, za a iya magance baƙin ciki kuma za ka iya yin rayuwa mai ma'ana.
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.
['Bayanin sanarwa: likita']
['Wannan shafin yanar gizon don ilimantarwa ne kawai ba don ba da shawara ko kuma ba da shawara ta likita ba.']
['Bai kamata a yi amfani da bayanin da aka bayar don gano ko magance matsalar lafiya ko cuta ba, kuma waɗanda suke neman shawarar likita na sirri ya kamata su tuntuɓi likitan da ke da lasisi.']
['Lura cewa hanyar sadarwar jijiyoyin da ke samar da amsoshin tambayoyin, ba ta da daidaito musamman idan ya zo ga abun cikin lamba. Misali, yawan mutanen da aka gano suna da takamaiman cuta.']
["Koyaushe nemi shawarar likitanka ko wani ƙwararren mai ba da lafiya game da yanayin likita. Kada ka taɓa yin watsi da shawarar likita ko jinkiri wajen neman ta saboda wani abu da ka karanta a wannan rukunin yanar gizon. Idan kuna tsammanin kuna da matsalar gaggawa ta likita, kira 911 ko je zuwa ɗakin gaggawa mafi kusa nan da nan. Babu wata alaƙar likita da mara lafiya da aka ƙirƙira ta wannan rukunin yanar gizon ko amfaninsa. BioMedLib ko ma'aikatanta, ko kowane mai ba da gudummawa ga wannan rukunin yanar gizon, ba su yin kowane wakilci, bayyane ko a bayyane, dangane da bayanan da aka bayar a nan ko amfaninsa."]
['Bayanin haƙƙin mallaka']
['Dokar haƙƙin mallaka ta Millennium ta 1998, 17 U.S.C. § 512 (DMCA) tana ba da damar neman masu haƙƙin mallaka waɗanda suka yi imanin cewa kayan da ke bayyana a Intanet sun keta haƙƙinsu a ƙarƙashin dokar haƙƙin mallaka ta Amurka. ']
['Idan kun yi imani da gaskiya cewa duk wani abun ciki ko kayan da aka samar dangane da gidan yanar gizon mu ko ayyukanmu ya keta haƙƙin mallaka, ku (ko wakilin ku) na iya aiko mana da sanarwa don neman cire abun ciki ko kayan, ko toshe damar zuwa gare shi. ']
["Dole ne a aika da sanarwa a rubuce ta hanyar imel (duba sashin 'Saduwa' don adireshin imel). "]
['DMCA tana buƙatar sanarwar ku game da zargin keta haƙƙin mallaka ya haɗa da waɗannan bayanan: (1) bayanin aikin haƙƙin mallaka wanda shine batun zargin cin zarafin; (2) bayanin abin da ake zargi da cin zarafin abun ciki da kuma isasshen bayani don ba mu damar gano abun ciki; (3) bayanin tuntuɓar ku, gami da adireshin ku, lambar tarho da adireshin imel; (4) sanarwa daga gare ku cewa kuna da kyakkyawan imani cewa abun cikin yadda ake korafin ba shi da izinin mai haƙƙin mallaka, ko wakilinsa, ko ta aikin kowace doka; ']
['(5) sanarwa daga gare ku, wanda aka sanya hannu a ƙarƙashin hukuncin shaidar zur, cewa bayanin da ke cikin sanarwar daidai ne kuma kuna da ikon aiwatar da haƙƙin mallaka wanda ake zargin an keta shi; ']
['da (6) sa hannu na zahiri ko na lantarki na mai haƙƙin mallaka ko mutumin da aka ba shi izinin yin aiki a madadin mai haƙƙin mallaka. ']
['Rashin hada dukkan bayanan da ke sama na iya haifar da jinkiri wajen aiwatar da korafin ka.']
['Tuntuɓi']
['Da fatan za a aiko mana da imel tare da kowace tambaya / shawara.']
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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['Game da']
["BioMedLib yana amfani da kwamfutoci na atomatik (algorithms na koyon inji) don samar da nau'ikan tambaya da amsa."]
['Mun fara da wallafe-wallafen likitancin halittu miliyan 35 na PubMed/Medline. Har ila yau, shafukan yanar gizo na RefinedWeb.']
