1. Ammuem ken tamingem dagiti pakaigapuan ti stress: Ammuem dagiti pakaigapuan ti stress iti biagmo ken ammuem dagiti epektibo a pamay-an a mangtaming kadagita.
Ramanen daytoy ti panangikeddeng kadagiti limitasion, panangsanay kadagiti pamay-an ti panagrelaks, ken panangsapul iti tulong dagiti gagayyem wenno maysa a therapist.
2. Regular nga agehersisioka: Napaneknekan a ti panagehersisio pasayaatenna ti rikna ken kissayanna dagiti sintoma ti depression.
Ikagumaam ti agehersisio iti di kumurang a 30 a minuto iti kaaduan nga aldaw iti makalawas.
3. Nasayaat a pannaturog: Maturogka iti umdas, regular nga agidda, ken aginanaka iti nasayaat.
Ti kurang a turog pakaruenna dagiti sintoma ti depression.
4. Manganka iti nasustansia: Makatulong ti balanse a pannangan a naglaon iti adu a prutas, nateng, bukbukel, ken puro a protina tapno nasalun-at ti panunot.
Liklikam dagiti naproseso a taraon ken adu unay nga asukar, caffeine, ken arak.
5. Mangbukel iti nabileg a grupo a mangsuporta: Likmutem ti bagim kadagiti positibo, manangsuporta a tattao a makaipaay iti emosional a suporta ken pammaregta.
6. Agpanunotka a naimbag ken aginana: Makatulong ti panagmennamenna, nauneg a panaganges, ken dadduma pay a pamay-an ti panaginana tapno maksayan ti stress ken sumayaat ti riknam.
7. Agpatulongka iti propesional: No marikriknam dagiti sintoma ti depression, dika bumdeng nga agpatulong iti propesional iti salun-at ti isip.
Ti nasapa a pannakibiang lapdanna ti kumaro dagiti sintoma.
8. Mangikeddengka kadagiti realistiko a kalat: Pagbalinem dagiti dadakkel a trabaho a babbabassit, kabaelam a ragpaten a kalat tapno saanka a maupay.
9. Makipaset kadagiti aktibidad a magusgustuam: Makipasetka kadagiti pagpalpaliwaan ken aktibidad a mangyeg kenka iti rag-o ken pannakarikna a naballigika.
10. Agsursuroka nga agyaman: Ipamaysam dagiti positibo nga aspeto ti biagmo ken agyamanka kadagita.
Makatulong daytoy tapno agbalbaliw ti panagpampanunotmo ken sumayaat ti riknam.
11. Agpaisuroka: Ammuem ti maipapan iti depression ken dagiti sintomana tapno nasapa a mailasinmo dagita ken agpatulongka no kasapulan.
12. Agpatulongka no adda dadduma pay a sakit ti isip: Ti panangtaming ken panangagas kadagiti dadduma pay a sakit ti isip, kas iti panagdanag wenno trauma, makatulong a manglapped iti panagsakit ti isip.
13. Siputanyo ti salun-at ti isipyo: Regular a sukimatenyo ti bagiyo ken tingitingenyo ti salun-at ti isipyo.
No adda makitam a panagbalbaliw iti mood wenno kababalinmo, agpatulongka.
14. Liklikan ti agmaymaysa: Makikomunikarka kadagiti gagayyem ken kapamiliam, ken makipasetka kadagiti aktibidad ti kagimongan.
Mabalin a kumaro dagiti sintoma ti depression no agmaymaysa ti maysa.
15. Kaasiam ti bagim: Iyaplikarmo ti panangngaasi iti bagim ken liklikam ti negatibo a panagsasarita iti bagim.
Tratuenyo ti bagiyo a buyogen ti isu met laeng a kinamanangngaasi ken pannakaawat nga itedyo iti maysa a gayyem.
Laglagipem a napateg ti pananglapped, ngem no mariknam dagiti sintoma ti depression, nasken nga agpatulongka iti maysa a propesional iti salun-at ti isip.
No adda umiso a tulong ken panangagas, makontrol ti depression, ken mabalinmo ti maaddaan iti makapnek a biag.
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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