1. Identifich e gestiss i fattur de stress: Recogniss i font de stress in de la tua vita e trova i manere de gestirli in manera efetiva.
Chestu pœu inclüder fissar di cunfin, praticar tecnich de rilassament e cercà el sostegn di amis o di terapeuta.
2. Fate regolarament ativitaa fisica: L'esercitaziun l"è stada dimustrada per migliurà l'umor e per ridü i sintomi de la depressión.
Fate almeno 30 minücc de esercizi de intensità moderada la püpart di dì de la setimana.
3. Pratica una bona igiene del sonno: Dormi a sufficienza, mantegni un orari de sonno regolare e crea una routine rilassante per andà a dormì.
El sonn scarso pœu aggravà i sintomi de la depressión.
4. Mangià una dieta sana: Una dieta equilibrada cun tanta frutta, verdura, gran e proteina magra pœu jutar a sostegnir la salute mental.
Evita i mangià processà e el sücher, la cafeina e l'alcol in eccessi.
5. Custruì una red de sustegnu forta: Circondatevi de persone pusitive, di supportu chì ponu furnisce sustegnu emotivu è incuragimentu.
6. Pratica la consapevolezza e i tecniche de rilassament: la meditazion de consapevolezza, la respirazion profonda e olter tecniche de rilassament pœden jutar a ridur el stress e migliorar l'umor.
7. Cercà aiüt prufessional: Se te gh'heet sintomi de depressiun, l'è mej cercà aiüt de un prufessional de la salute mental.
L'intervent a temp indree el pœl impedir che i sintom se aggraven.
8. Fate mete realistiche: Dividete i compit gross in mete pussee piccole e gestibili per evità de sentìve travolti.
9. Fate attività che vi piacciono: Fate passatempi e attività che vi dan gioia e un senso di realizzazione.
10. Pratica la gratitud: focalizza sü i aspètt pusitif de la tua vita e esprimi gratitud per lur.
Chesto el pœl aiutà a cambià la vostra mentalità e migliurà el voster umore.
11. Educàte: Impara sü la depressiun e sü sintomi, inscì te pudarè ricunusìla prima e cercà aiüt se l'è necessari.
12. Cercà aiüt per olter prublema de salute mentala: Trattà olter prublema de salute mentala, cuma l'ansietà o el trauma, pœu jutà a prevegnì el svilup de la depressión.
13. Monitora la tua sanità mental: controlla regolarment cun te e valuta la tua sanità mental.
Se te vedet di cambiament in del tò umor o comportament, cerca de jutà.
14. Evita l'isolament: resta ligad ai amis e a la familia, e partesipa a attivitaa sociai.
L'isolament pœu peggiorar i sintomi de la depressión.
15. Sii gentile cun tì: Pratica l'autocompassione e evita el parlà negativ cun tì.
Trattate con la stessa gentilezza e comprensione che offrireste a un amico.
Ricordate, la prevenzion l"è la ciav, ma se te gh'heet sintomi de depressiun, l"è important cercà l'aiüt de un prufessiunal de la salute mentala.
Cun el support e el cur giust, la depressiun l"è gestibil, e pudete menà una vita cumpleta.
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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['Chestu sit web l"è furnid dumà per scopi educatif e informativ e l"è minga un cunsigli medich o un servizzi prufessiunal.']
["I informaziun furnid i g'han minga de vess drovad per diagnosticar o curar un prublema de salute o una malatia, e quei qe i cercan un cunsili medegh personal i g'han de consultar un medegh licenziad."]
['Per piasè, tegnì cont che la red neural che la genera rispost ai dumand l"è minga precisa quand che se tratta de numer, per esempi, el numer de gent che g\'ha una malattia precisa.']
["Cercà semper el cunsili del tò dutur o de un olter fornitur de sanità qualificaa in su una cundizion medica. Mai ignorà el cunsili medich prufessional o ritardà in de cercàll per via de un quaicoss che te gh'heet legiu in su'sto sit web. Se te penset de avègh una emergenza medica, ciama el 911 o va in del pronto soccors püssee vesin subit."]
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['I avisi i g\'ha de vess mandaa per scrit per email (varda la sezion "Cuntatt" per l\'indirizz email).']
["La DMCA la dis che la tua notifica de presunta violazion del copyright la gh'ha de cuntà la seguent informazion: (1) descrizion de l'opera protetta dal copyright che l'è oget de la presunta violazion; (2) descrizion del presunt contegnud che 'l viola e informazion suficent per permetem de localizà el contegnud; (3) informazion de contatt per ti, cumprend el to indirizz, numer de telefon e indirizz email; (4) una declarazion de ti che te gh'heet bona fede che 'l contegnud de la manera reclamada l'è minga autorizzaa del proprietari del copyright, o del sò agent, o de la funzion de nissuna legg; "]
['(5) una declaraziun de ti, firmada sota pena de spergiur, che l\'informaziun in de la notificaziun l"è precisa e che te gh\'heet l\'autorità per fà valer i dirit de autor che se pretend de vess violaa;']
['e (6) una firma fisica o eletronica del proprietari del copyright o de una persona autorizada a agì per el proprietari del copyright.']
['Se no se inclüden tücc i infurmaziun sura indicà pœden causà un ritard in del processà la tua denuncia.']
['cuntatt']
['Per piasè mandem una mail cun qual-sa-vöör dumanda/suggeriment.']
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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Please note the neural net that generates answers to the questions, is specially inaccurate when it comes to numeric content. For example, the number of people diagnosed with a specific disease.
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