1. identificâ e gestî i fattori de stress: riconosce e vivagne de stress inta teu vitta e attrovâ di mòddi pe gestîli in mòddo efficace.
Sto chì o peu comprende stabilî di limiti, praticâ de tecniche de relaxaçion e çercâ o suppòrto de amixi ò un terapeuta.
2. Parteçipâ à de attivitæ fixiche de regola: l'esercizio o l'é stæto demostrou ch'o megioisce l'umô e o redue i scintomi da deprescion.
O l'é un di ciù grendi sciummi do mondo.
3. Pratiche unna boña igiene do sonno: dormî à basta, tegnî un programma de sonno regolare e creâ unna rutina de dormî rilassante.
Un poffo sonno o peu aggravâ i scintomi da deprescion.
4. mangiâ unna dieta sana: unna dieta bilanciâ con tante fruta, verdua, gran integrali e proteiñe magre a peu aggiuttâ à sostegnî a sanitæ mentale.
Evite i alimenti trasformæ e o succao tròppo grammo, a caffeina e l'alcol.
5. tiâ sciù unna ræ de suppòrto fòrte: circondite de gente poxitiva, de bon umô, che peuan dâ de sostëgno emotivo e incoraggiamento.
6. Pratiche de conscensa e tecniche de relaxaçion: a meditaçion de conscensa, a respiraçion profonda e atre tecniche de relaxaçion peuan aggiuttâ à redue o stress e megioâ l'umô.
7. çercâ unn'aggiutto profescionâ: se ti gh'æ di scintomi de deprescion, no stâ à esitâ à çercâ l'aggiutto de un profescionista da sanitæ mentale.
Un intervento precoce o peu impedî che i scintomi se aggravessan.
8. stabilî de finalitæ realistiche: spartî e deuvie grende inte de finalitæ ciù picciñe e gestibili pe no sentîse travolti.
9. parteçipâ à de attivitæ che ti te gusta: parteçipâ à di passatempi e de attivitæ che te fan giâ e che te fan sentî un òmmo ch'o l'à fæto quarcösa.
10. Pratiche a gratitudine: Conçentra in scî aspetti poxitivi da teu vitta e esprimme a teu gratitudine pe lô.
Sto fæto o peu aggiuttâ à cangiâ a teu mentalitæ e megioâ o teu umô.
11. educate yourself: imprende in sciâ deprescion e i seu scintomi coscì che ti peu riconoscile de primma e çercâ aggiutto se neçessäio.
12. çercâ aggiutto pe di atri problemi de sanitæ mentale: affrontâ e curâ di atri problemi de sanitæ mentale, comme l'ansietæ ò o trauma, o peu aggiuttâ à prevegnî o sviluppo da deprescion.
13. Monitora a teu sanitæ mentale: contròlla de longo ti mæximo e valuta a teu sanitæ mentale.
Se ti t'accòrzi de cangiamenti into teu umô ò into teu comportamento, çerchi de aggiuttâte.
14. Evita l'isoamento: tegnite in contatto con di amixi e famiggia, e parteçipa à de attivitæ soçiale.
L'isoamento o peu aggravâ i scintomi da deprescion.
15. ëse gentile con ti mæximo: pratega l'autocompascion e evita o parlâ de ti mæximo de mainea negativa.
Træte ti mæximo con a mæxima boña educaçion e comprenscion che ti te faiësci pe un amigo.
Arregòrdate che a prevençion a l'é a ciave, ma se ti t'attreuvi di scintomi de deprescion, l'é importante çercâ l'aggiutto de un profescionista da sanitæ mentale.
Con o supporto e a cura giusti, a deprescion a se peu gestî e ti ti peu avei unna vitta appagante.
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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['Pe piaxei, ti ti o sæ che a ræ neurale ch\'a genera de respòste a-e domande a l"é inprecisa sorviatutto quande se tratta de contegnui numerichi, comme o numero de persoñe che gh\'é stæto diagnosticou unna mouttia particolâ.']
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["(5) unna declaraçion da parte teu, firmâ sotta pena de perjurio, che e informaçioin inta notifica son accuræ e che ti gh'æ l'autoritæ de fâ respettâ i driti d'autô che se sostegne che seggian stæti violati;"]
["e (6) unna firma fixica ò elettrònica do propietäio do drito d'autô ò de unna persoña autorisâ à agî a-o seu nomme."]
["Se no ti inserisci tutte e informaçioin chì de d'ato, o peu comportâ un retardo into trattamento da teu lamentela."]
['Contatto']
["Pe piaxei manda 'na mail con ògni domanda/suggerimento."]
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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