1. Bao-y n bãng-y bũmb nins sẽn wat ne yɩɩrã, la y mao ne-ba: Bao-y n bãng-y bũmb nins sẽn wat ne yɩɩrã y vɩɩmã pʋgẽ, la y bao n bãng y sẽn tõe n mao ne-b to-to tɩ yɩ sõma.
Wala makre, b tõe n yãka b sẽn na n maan bũmb ning tɩ b sũur da wa yiki, n bao n bãng b sẽn tõe n maan to-to n paam belsgo, la b bao zo-rãmb wall logtor sõngre.
2. Maan-y yĩn-wɩsgr n pa vaandẽ ye: B wilgame tɩ yĩn-wɩsgrã kɩtdame tɩ ned yam gãande, la a boogd yam-ka-m-mengã bãase.
Modg-y n maand-y yĩn-wɩsgr sẽn zems minit 30 semen fãa.
3. Rɩ-y gõeemã sõma: Rɩ-y gõeem tɩ seke, ra vaand-y gõeem ye.
Ned sã n pa gõe sõma, tõe n kɩtame t'a yam-ka-m-mengã paasdẽ.
4. Rɩ-y rɩɩb sẽn yaa sõma: Rɩ-tɩrs sẽn tar tɩɩs biis wʋsgo, la ka-buudu, la kood sẽn tar kood sõma, la porze rãmb sẽn pa tar kaam wʋsg tõe n sõnga yam bãaga.
Ra rɩ-y rɩɩb sẽn tar yũ-noog wʋsg ye.
5. Bao-y neb sẽn na n sõng-y wʋsgo: Bao-y neb sẽn tar yam-sõngo, la sẽn tõe n keng y raood la b sõng-yã.
6. D gũus ne d sẽn tagsd bũmb ning zug la d bas d yam: D sã n bʋgsd bũmb ning d sẽn tagsdã zugu, n vʋʋsd sõma, la d bas d yam ne bũmb a taab sẽn tõe n sõng-d tɩ d bas d yam, tõe n booga d yɩɩrã, la kɩt tɩ d yam gãand bãane.
7. Bao-y logtor sõngre: Y sã n wa tar yam-ka-m-meng bãaga, ra maan-y sãmb-sãmb n bao logtor sõngre.
B sã n maag b yĩng n ges bãagã sẽn wat ne yɛl ninsã, tõe n kɩtame t'a pa maneg n yɩ wẽng ye.
8. Rɩk-y bõn-datɩ sẽn zems ne y pãnga: Y sã n dat n tõog n maan bũmb wʋsgo, bɩ y welg tʋʋm-kãsemsã tɩ b lebg tʋʋm-bõonese.
9. Maan-y bũmb nins y sẽn nongã: Maan-y bũmb nins y sẽn nong n maandẽ wã, tɩ y sũur yɩ noogo, tɩ y bãng tɩ y maana bũmb sẽn tar yõodo.
10. Maan-y sũ-noog ne y sẽn tarã: Tags-y bũmb nins sẽn yaa sõma y vɩɩmã pʋgẽ wã yelle, la y wilg-b y mi-beoogo.
Rẽ tõe n kɩtame tɩ y toeem yam, la kɩt me tɩ y sũurã noom ne y sẽn maandã.
11. Bao-y n bãng-y y mengã: Bao-y n bãng-y yam-ka-m-mengã bãas sẽn yaa to-to, tɩ y sã n wa yã-b bɩ y bãng tɩ b sɩngame, la y bao sõngr sã n yaa tɩlae.
12. Bao-y sõngr ne bãas a taab sẽn tɩ loe ne yam-kaalgã: D sã n bao n bãng bãas a taab sẽn tɩ loe ne yam-kaalgã, wala yɩɩrã, tõe n sõngame tɩ yam-ka-m-mengã ra wa paam-do.
13. Ges-y y yam-vɩɩmã: Ges-y y meng yell wakat fãa, la y fees y yam-vɩɩmã.
Y sã n wa mik tɩ y sũurã pa noom ne y taabã, bɩ y bao sõngre.
14. Ra zãag-y y meng ne nebã ye: Sõng-y y zo-rãmbã la y zakã rãmb tɩ b bãngd-y sõma, la y kẽes y meng reem kẽer pʋgẽ.
Ned sã n dat n welg a meng ne a taabã, tõe n kɩtame t'a yam-ka-m-mengã paasdẽ.
15. Maan-y sũ-mar ne y menga: Maan-y sũ-mar ne y menga, la y ra gom goam sẽn sãamd y sũur ye.
Maan-y y meng neer wa y sẽn na n maan y zoa.
Tẽeg-y tɩ yaa tɩlae tɩ y gũus ne bãagã, la y sã n wa tar yam-ka-m-meng bãaga, yɩta sõma tɩ y tɩ yã logtor sẽn get y yĩnsã laafɩ yelle.
Ned sã n paam sõngr la tɩbsg sẽn yaa sõma, a tõe n maoa ne yam-ka-m-mengã, la a tõog n vɩɩmd tɩ yɩ sõma.
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.
['Bãngr-gomde: logtoeemdã']
['Yaa zãmsg la kibay kũun yĩng bal la b yiisd sit kãngã, la pa logtoeemdã wɛɛngẽ sagls bɩ tʋʋm-sõng maaneg yĩng ye.']
['B pa segd n tũnug ne kɩbay nins b sẽn kõ wã n bao bãag bɩ zu-loɛɛg tɩɩm ye. Sẽn dat-b tɩbsg b toor segd n tɩ yãa logtor sẽn tar sor n tõe n tɩp-ba.']
['D tẽeg tɩ b sẽn maand to-to n leokd sogsgã to-to wã pa zems ye.']
['Y sã n wa karemd bũmb sẽn be sɩtã pʋgẽ, bɩ y ra tol n yĩm tɩ y segd n tɩ gesa logtor ye. Y sã n tagsdẽ tɩ y tara yĩn-wɩsgr yell bɩ y bool 911 wall y kẽng logtor yirã.']
['Bas-m-yam: sɛbã zãab wɛɛngẽ']
['Digital Millennium Copyright Act sẽn yaa yʋʋmd 1998 soabã, 17 U.S.C. § 512 (DMCA) kõta sor tɩ ned sã n tẽed tɩ bũmb sẽn be ẽntɛrnetã pʋgẽ kɩɩsda a sẽn tar sor n tõe n maan bũmb ninsã, a tõe n tɩ kos n paam n lebse.']
['Yãmb sã n tẽed ne pʋ-peelem tɩ bũmb sẽn be tõnd sɩt wɛɛbã pʋgẽ bɩ tõnd tʋʋm-noyã pʋsẽ n sãamd yãmb dʋrwa wã, yãmb (bɩ y tʋʋm-tʋmdã) tõe n toola tõnd koɛɛg n kos tɩ d yiis bũmbã wall d gɩdg tɩ y ra paam n kẽ ye.']
['B segd n tʋma koees ne ẽtɛrnetã (Ges-y ẽtɛrnetã adɛrs sẽn be babg ning sẽn yet tɩ "Tõnd sõsg zĩigã").']
['DMCA wã baoodame tɩ yãmb sẽn na n togs ned tɩ b maan-a-la bũmb sẽn kɩɩsd a sẽn tar sor n tõe n maan bũmb ningã, bɩ y wilg-a bũmb nins sẽn pʋgdã: 1) bũmb ning sẽn kɩt tɩ b maan-a bũmb ningã, 2) bũmb ning sẽn kɩt tɩ b maan-a bũmb ningã, la y wilg-d bũmb ning sẽn kɩt tɩ d tõe n bãng a sẽn be zĩig ninga. 3) y sẽn tõe n paam ned n gom ne-a to-to, n paas y adɛrsã, telefõnnã nimero, la y e-mailã. 4) y sã n yeel tɩ y kɩsa sɩd tɩ bũmb ning sẽn kɩt tɩ y maan bũmb ningã pa ned ning sẽn tar sor n tõe n maan bũmbã, bɩ a tʋm-tʋmdã, bɩ laloa wã sẽn kõ sor tɩ y maan ye.']
['5) Y sã n wa rat n wilg tɩ y pa tar sor n na n kɩɩs ned a to, bɩ y gʋls sebr n wilg tɩ y sẽn togsã yaa sɩda, la tɩ y tara sor n na n wilg tɩ nedã sẽn maan bũmb ning n kɩɩs yãmb dʋrwa rãmbã yaa sɩda.']
['La (6) sɛb nins sẽn tar-b sor n na n yiis sɛbã, bɩ ned sẽn tar sor n na n tʋm sɛbã yiisg yĩngã.']
['Y sã n pa gʋls kibay nins sẽn be yĩngrã, tõe n kɩtame tɩ y yẽgengã kaoos n pa sa ye.']
['Sõsg ne neda']
['Y sã n tar sokr bɩ y sẽn dat n bãnge, bɩ y gʋls-d lɛtr n tool-do.']
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.
Disclaimer: medical
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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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Disclaimer: copyright
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['Sẽn zems']
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['D sɩngda ne sɛb milyõ 35 sẽn tik Biiblã zug n yiisd tɩbsg wɛɛngẽ.']
