How to prevent Depression?

Ni gute umuntu yakwirinda indwara yo kwiheba?

1. Menya ibintu bigutera imihangayiko kandi ubyirinde: Menya ibintu bigutera imihangayiko mu buzima bwawe maze ushake uburyo wahangana na yo.

Muri byo harimo kubashyiriraho imipaka, kubatoza uburyo bwo kuruhuka, kubasaba inama n'incuti cyangwa umuganga.

2.Kora imyitozo ngororamubiri: Byaragaragaye ko imyitozo ngororamubiri ituma umuntu arushaho kugira akanyamuneza kandi igabanya ibimenyetso by'indwara y'agahinda gakabije.

Ujye ukora siporo byibura iminota 30 buri munsi.

3.Kwirinda kuryama igihe kirekire: Jya uruhuka bihagije, ugire gahunda ihamye yo kuryama, kandi ujye ugira igihe cyo kuryama wumva uruhutse.

Kudasinzira neza bishobora gutuma umuntu arushaho kwiheba.

4. Kurya indyo yuzuye: Indyo yuzuye irimo imbuto nyinshi, imboga, ibinyampeke, n'ibinure bishobora gufasha mu kwita ku buzima bwo mu mutwe.

Irinde kurya ibyokurya birimo isukari nyinshi, ikawa na za kafeyine, kandi wirinde inzoga nyinshi.

5. Jya ushyikirana n'abantu bagushyigikira: Jya ushyikirana n'abantu babona ibintu mu buryo bwiza, bagutera inkunga kandi bakagushyigikira.

6.Kwibanda ku bintu bituma umuntu yumva atuje kandi akumva aruhutse: Gutekereza ku bintu bituma umuntu yumva atuje, guhumeka cyane n'ibindi bintu bituma umuntu yumva aruhutse, bishobora kugabanya imihangayiko kandi bigatuma umuntu arushaho kugira ibyishimo.

7. Shakira ubufasha ku baganga: Niba ufite ibimenyetso by'ihungabana, ntugashidikanye gushaka ubufasha ku baganga b'indwara zo mu mutwe.

Iyo umuntu abivuyemo hakiri kare, bishobora gutuma ibimenyetso by'iyo ndwara bidakomeza kwiyongera.

8. Ishyirireho intego zishyize mu gaciro: Kugira ngo wirinde kumva uremerewe, jya ugabanya imirimo ikomeye uyikoremo mike yoroshye.

9.Kora ibintu bigushimisha: Kora ibintu bigushimisha kandi bituma wumva hari icyo wagezeho.

10.Gushimira: Jya wibanda ku byiza mu buzima bwawe kandi ubishimire.

Ibyo bishobora gutuma uhindura uko ubona ibintu kandi ukarushaho kumererwa neza.

11. Jya wiyigisha: Itoze kumenya indwara yo kwiheba n'ibimenyetso byayo, kugira ngo ubashe kuyirinda hakiri kare, kandi ubone ubufasha mu gihe bikenewe.

12. Shaka ubufasha ku bindi bibazo byo mu mutwe: Gusuzuma no kuvura ibindi bibazo byo mu mutwe, urugero nko guhangayika cyangwa agahinda, bishobora gutuma umuntu yirinda indwara yo kwiheba.

13.Kwita ku buzima bwo mu mutwe: Jya wisuzumisha buri gihe kandi urebe ubuzima bwo mu mutwe bwawe.

Niba ubonye ko hari icyahindutse mu byiyumvo byawe cyangwa mu myifatire yawe, shaka ubufasha.

14. Kwirinda kwigunga: Komeza gushyikirana n'inshuti n'umuryango, kandi wifatanye mu bikorwa mbonezamubano.

Kwigunga bishobora gutuma umuntu arushaho kwiheba.

15.Wikunde: Witoze kwishyira mu mwanya w'abandi kandi wirinde kuvuga nabi.

Jya wishyira mu mwanya we nk'uko wagombye kugirira incuti yawe.

Ibuka ko kwirinda ari ngombwa, ariko niba ufite ibimenyetso by'ihungabana, ni ngombwa gushaka ubufasha ku muganga w'indwara zo mu mutwe.

Iyo umuntu arwaye indwara yo kwiheba, ashobora kuyirwanya kandi akagira ibyishimo.

['Ibitabo']

PubMed/Medline https://www.nlm.nih.gov/databases/download/pubmed_medline.html

RefinedWeb https://arxiv.org/abs/2306.01116

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.

['Icyitonderwa: ubuvuzi']

["Uru rubuga rwashyiriweho kwigisha abantu no kubaha amakuru gusa, ntirutanga inama ku birebana n'ubuvuzi cyangwa ngo rukore nk'ikigo gitanga serivisi z'ubuvuzi."]

["Amakuru atangwa n'iyi porogaramu ntagomba gukoreshwa mu gusuzuma cyangwa kuvura ikibazo cy'uburwayi cyangwa indwara runaka, kandi abashaka inama z'ubuvuzi bagombye kugisha inama umuganga ubifitiye uburenganzira."]

['Nyamuneka menya ko imbuga nkoranyambaga zitanga ibisubizo kubibazo, ntabwo zifite ukuri mugihe kijyanye numubare. Kurugero, umubare wabantu basanzwemo indwara runaka.']

["Buri gihe ujye usaba inama umuganga wawe cyangwa undi muntu wemewe mu bijyanye n'ubuzima ku bijyanye n'uburwayi. Ntuzigere wirengagiza inama z'abaganga cyangwa ngo utinde kuzisaba bitewe n'ikintu wasomye kuri uru rubuga. Niba utekereza ko ufite ikibazo cyihutirwa, hamagara 911 cyangwa ujye ku ivuriro rikwegereye. Nta mubano hagati y'umuganga n'umurwayi ukorwa n'uru rubuga cyangwa ikoreshwa ryarwo. Yaba BioMedLib cyangwa abakozi bayo, cyangwa undi muntu wese wagize uruhare kuri uru rubuga, nta gihamya batanga, yaba igaragara cyangwa itagaragara, ku bijyanye n'amakuru atangwa hano cyangwa ikoreshwa ryayo."]

["Ibirego: uburenganzira bw'umuhanzi"]

["Itegeko ryo mu 1998 ryerekeye uburenganzira bw'ibihumbi by'ibihumbi by'ibihumbi by'ibihumbi, 17 U.S.C. § 512 (DMCA) ritanga ubujurire ku bafite uburenganzira bw'umuhanzi bemera ko ibintu bigaragara kuri interineti bibangamira uburenganzira bwabo hakurikijwe amategeko y'uburenganzira bw'umuhanzi muri Amerika. "]

['Niba wemera ko ibintu cyangwa ibikoresho byashyizwe ku rubuga rwacu cyangwa serivisi bitubahiriza uburenganzira bwawe, wowe (cyangwa umuhagarariye) ushobora kutwoherereza ubutumwa udusaba ko ibyo bintu cyangwa ibikoresho bikurwaho, cyangwa ko utabikoresha.']

['Itangazo rigomba koherezwa mu nyandiko kuri interineti (reba ahanditse "Kwitaba" kugira ngo ubone aderesi ya interineti). ']

["DMCA isaba ko imenyesha ryawe ry'ikirego cyo kuvutswa uburenganzira rikubiyemo amakuru akurikira: (1) ibisobanuro by'igikorwa kirengera uburenganzira bw'umuhanzi kivugwaho kuvutswa uburenganzira; (2) ibisobanuro by'ibikubiyemo bivugwa ko ari ukurenga ku mategeko n'amakuru ahagije atuma dushobora kubona ibikubiyemo; (3) amakuru yo kuguhamagaraho, harimo aderesi yawe, nomero ya terefone na aderesi imeyiri; (4) inyandiko yawe ivuga ko ufite icyizere ko ibikubiyemo mu buryo bwatanzwe nta burenganzira bifite na nyiri uburenganzira bw'umuhanzi, cyangwa umukozi we, cyangwa mu mategeko ayo ari yo yose; "]

["(5) inyandiko yawe isinyweho, uhanishwa kubeshya, yemeza ko amakuru ari mu itangazo ari ukuri kandi ko ufite ububasha bwo kurengera uburenganzira bw'umuhanzi uvugwaho kubwamburwa; "]

["kandi (6) umukono usanzwe cyangwa wa elegitoroniki w'ufite uburenganzira ku nyandiko cyangwa uw'umuntu wabiherewe uburenganzira bwo gukora mu izina ry'ufite uburenganzira ku nyandiko. "]

['Kudatanga amakuru yose yavuzwe haruguru bishobora gutuma ikibazo cyawe gitinda gukemurwa.']

['Uko twavugana na we']

['Ohereza imeri ikibazo / igitekerezo.']

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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