Identifika i kontrola kuzas ki pode pô-u ta fika txeu preokupadu: Identifika kuzas ki pode pô-u ta fika txeu preokupadu i djobe maneras di kontrola-s.
Tanbê, nu pode mostra-s modi ki es pode diskansa. Tanbê nu pode pidi ajuda di un amigu ô di un terapeuta.
Faze atividadi fíziku: Faze esersísiu ta djuda-u xinti más sábi i ta fika ménus tristi.
Faze un izersísiu di 30 minutu, kuazi tudu dia di simana.
3. Djobe modi ki bu ta durmi dretu: Djobe si bu ta durmi dretu, faze bu óra di durmi i poi óra di bai kama na óra sértu.
Si bu ka ta durmi dretu, bu pode ten más prubléma di fika dizanimadu.
4. Kumida saudavel: Kumida ekilibradu ku txeu fruta, verdura, simentis y proteína magra pode djuda na saúdi mental.
Ka bu kume txeu kumida, ka bu bebe txeu açúcar, ka bu bebe txeu kafe i nen ka bu bebe dimás.
5. Konta algen txeu kuza ki pode djuda-u: Sta djuntu ku algen ki ta da-u koraji i ki ta djuda-u.
6. Uza ténpu pa pensa dretu na kuzas ki bu sta fla i pa bu diskansa: Pensa dretu na kuzas ki bu sta fla, respira fundu i faze otus kuza ki ta djuda-u diskansa, ta djuda-u fika ménus preokupadu i midjora bu manera di sta.
7. Buska ajuda: Si bu sta xinti sintomas di depreson, ka bu xinti medu di bai djobi ajuda na un prufisional di saúdi mental.
Si nu faze kel-li sédu, nu pode ivita piora di kes sintoma.
8. Sima bu ta ba ta kria, ka bu dexa txeu kuza toma-u kónta di bo sô.
9. Faze kuzas ki bu gosta: Faze kuzas ki bu gosta i ki ta pô-u xinti filís.
10. Pâpia ku Jeová di gratidon: Konsentra na kuzas bon ki bu sta ta faze na bu vida i agradise-l pa es.
Kel-li pode djuda-u muda bu manera di pensa i midjora bu situason.
11. Inxina bu kabésa: Prende sobri depreson i se sintómas, pa bu pode rekonhise sédu i buska ajuda si bu meste.
Buska ajuda pa otus prubléma di saúdi: Si bu trata otus prubléma sima ansiedadi ô prubléma di korason, kel-li pode djuda-u ka fika ku dipreson.
Monitoriza bu saúdi mental: Fika ta djobi pa bo mesmu y avalia bu saúdi mental.
Si bu odja algun mudansa na bus atitudi ô na bus manera di ser, pidi ajuda.
14. ivita fika bo sô: fika ligadu ku amigus i família, i partisipa na atividadis sosial.
Fika sienti na kuzas ki ta kontise, ta djuda-u.
15. Ser lial pa bo: Pratika konpaxon pa bo kabésa i ivita pâpia mal di bo.
trata bu kabésa ku kel mésmu amor i konpaxon ki bu ta mostraba pa un amigu.
Lenbra, prevenson é xavi, ma si bu xinti sintomas di depreson, é inpurtanti buska ajuda di un profisional di saúdi mental.
Ku bon tratamentu i ajuda, bu pode kontrola depreson i ten un vida filís.
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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['Es site é sô pa studa i pa da informason.']
['Kes informason li ka debe uzadu pa faze diagnóstiku ô pa kura algun prubléma di saúdi.']
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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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