1. Sota kuijiia o ima i ku bhangesa ku kala ni mukôndo: Sota kuijiia o ima i ku bhangesa ku kala ni mukôndo, ni ku sota ndunge phala ku dibhana ni maka enhá.
Kiki ki tena ku bhinga ku suua jimbambe, ku bhanga ima i mu kuatekesa ku divua kiambote, ku sota makamba, mba ku sota dotolo.
2. Ku tonoka: O ku tonoka ku bhangesa o muthu ku divua kiambote, ku kuatekesa ué o muthu ku kala ni muxima ua tululuka.
Sota kithangana kia ku bhanga 30 a ithangana a ikalakalu ia mukutu izuua ioso mu semana.
3. Kala ni ukexilu uambote ua ku zeka: Sota ku zeka ithangana ia soko, ni ku zeka mu ola ia tokala.
O ku kamba ku zeka, ku bhangesa o muthu ku kala ni kikote ku muxima.
4. Kala ni ukexilu uambote ua kudia: O kudia kiambote, ni kudia ibundu iavulu, idima ia mukuá, ni kudia kuavulu ku tena ku kuatekesa o muthu ku kala ni sauidi iambote.
Kana kudia ima iavulu ia bolo, mba kúnua kiavulu.
5. Sota ku di kuatekesa: Sota ku kala ni athu a tena ku ku kuatekesa, a tena ué ku ku suínisa.
6. Sota ku kala ni kilunji kiambote ni ku tululuka: O ku xinganeka, ni ku bhuima kiambote, ni maukexilu a mukuá a ku tululuka, ku tena ku kuatekesa o muthu ku kala ni kilunji kiambote.
7. Sota kikuatekesu kia ji dotolo: Se ua mu bhita ni maka enhá, kana kukala ni hele ia ku sota dotolo.
O ku saka o uhaxi iú ni lusolo, ku tena ku fidisa o uhaxi ku dimendala dingi.
8. Suua jimbambe: Se ua mu bhanga kikalakalu kia dikota, kana ku ki bhanga ni lusolo.
9. Bhanga ima i ua uabhela: Bhanga ima i ku sangulukisa.
10.Sakidila: Xinganeka mu ima iambote i uene mu bhanga ku muenhu uê, ni kusakidila.
Kiki ki tena ku lungulula o ibanzelu iê ni ku ku kuatekesa kudivua kiambote.
11. Dilonge: Di longe ia lungu ni kikote ku muxima ni ima ilondekesa kuila uala ni kikote ku muxima, phala ni u tene kuijiia se uala ni kikote ku muxima, ni ku sota kikuatekesu se ku bhinga.
12 Sota kikuatekesu phala ku dibhana ni maka a mukuá: O ku dibhana ni maka a mukuá alungu ni sauidi, kála o hele, ku tena ku fidisa o muthu ku kala ni kikote ku muxima.
13. Sota kuijiia kiambote o sauidi iê: Sota kuijiia kiambote o sauidi iê.
Se u mona kuila o ukexilu uê ua mu lunguluka, bhinga kikuatekesu.
14. Kana ku kala ubheka: Zuela ni makamba mê, muiji ni ku bhanga ima ia mukuá.
O ku kala ubheka ku tena ku bandekesa o uhaxi ua ku luuala.
15.- Mu ku di kuatela henda: Sota ku di kuatela henda, ni kudituna o ixinganeku iaiibha.
Kala ni henda ia ku di londekesa, ni ku di tendela, kála ki ueji bhanga ni kamba diê.
Lembalala kuila, o kudilanga ku mauhaxi, kuene kua beta-o-kota.
Se a u kuatekesa kiambote, u tena ku dibhana ni uhaxi iú, ni ku zediua ku muenhu.
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.
['Kitendelesu:']
['O kijimbuete kiki, phala ku longa ngó, ki kiene mu bhana milongi ia lungu ni sauidi.']
['O milongi íii, ka tokala ku i tumbula phala ku saka uhaxi, mba ku saka mauhaxi a mukuá.']
['Mu kifika, o ji komputadolo jene mu kuatekesa o athu kuijiia o ima ia lungu ni uhaxi, ki ji tena ku jimbulula kiambote o maka.']
['Sota kikuatekesu kia dotolo iê mba muthu ua mukuá uala ni uhete ua ku saka mauhaxi. Kana ku jimba o itendelesu ia dotolo mukonda dia milongi i ua tange mu kijimbuete kiki. Se ua mesena kikuatekesu, xinda ku muxinda ua 112, mba ndé mu inzo ia ku saka ia zukama.']
['Iala ni Kikutu ni Jinguvulu ja Jixi Jengi']
['O Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (o DMCA) i bhana ku athu ala ni ufolo ua ku soneka, o ima ia mona mu Internete, i bhukumukina o ufolo uâ ua ku soneka. ']
['Se eie u xikina ni kidi kioso kuila o milongi mba milongi i ua mu tanga mu kijimbuete kietu kia internete, mba mu ima ia mukuá, ia mu bhukumukina o itumu iê, eie (mba o muthu u ua mu tumina) u tena ku tu tumikisa mukanda ni ku tu bhinga phala ku katula o milongi mba milongi i ua mu tanga mba ku fidisa o muthu ku i tanga.']
['O ngolokela a tokala ku i tumikisa mu mukanda ni mu kijimbuete kia i-me-le (Tala o mbandu "Utuameni ua Ijimbuete") ].']
['O DMCA i bhinga kuila o njimbu iê ia lungu ni ku bhukumukina o itumu ia ku tokala, i kala ni milongi íii: (1) kijimbuluilu kia kikalakalu kia tokala ku kitumu kia ku tokala; (2) kijimbuluilu kia milongi ia ku tokala ni milongi i tua tokala ku sanga; (3) o ijimbuete iê, ni ijimbuete ia mutelembe uê; (4) ni izuelu i ua zuela kuila eie u xikina ni kidi kioso kuila o milongi ia ku tokala, ki i tokala ku ngana ia tokala, mba ku mukunji uê, mba ku kitumu kioso-kioso; ']
['(5) O kijimbuete kiê, ni kijimbuete kia ku tangela kuila o milongi iala mu kijimbuete kiki ia kidi, ni kuila eie uala ni kutena kua ku langa o ima ia ku tokala;']
['O kijimbuete kiki, ki tena ku kala ni kidimbu kiê, mba kijimbuete kia muthu ua mu tumina o ku ki jikula.']
['Se ku soneka o ima ioso íii, o ku tokuesa o maka mê kua-nda laleka.']
['Kuzuela ni Muthu']
['Tua ku dióndo, tu tumikise njimbu ni ibhuidisu mba jindunge.']
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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['O ku']
['O BioMedLib i kalakala ni ji komputadolo phala ku bhanga ibhuidisu ni itambuijilu.']
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