1. Te tautuhi me te whakahaere i nga mea e kaha ana te taumaha: Kia mohio ki nga puna o te ahotea i roto i to koiora me te kimi huarahi hei whakahaere pai.
Ka taea e tēnei te whakauru i ngā rohenga, te mahi i ngā tikanga whakangahau, me te rapu tautoko mai i ngā hoa, i tētahi kaitohutohu rānei.
2. Whakauru ki te mahi tinana auau: Kua kitea te mahi hei whakapai ake i te wairua me te whakaiti i nga tohu o te pouri.
Kia 30 meneti te roa o te mahi whakangungu māeneene i te nuinga o nga rā o te wiki.
3. Whakamahia te hauora moe pai: Moe nui, piri ki te mahinga moe auau, me te hanga i te mahinga moenga mo te moe.
Ka taea e te moe kore te whakapakeke i nga tohu o te pouri.
4. Kai i te kai hauora: Ko te kai taurite me te nui o nga hua, huawhenua, purapura katoa, me te pūmua kore e taea te awhina i te hauora hinengaro.
A ape i nga kai tukatuka me te nui o te huka, te kawhe, me te waipiro.
5. Hangaia he whatunga tautoko kaha: Me karapoti koe i a koe ano me nga taangata pai, tautoko e taea ai te tautoko i te taha hinengaro me te akiaki.
6. Whakamahia nga tikanga mahara me te whakangahau: Ko te whakaaroaro, te manawa hohonu, me etahi atu tikanga whakangahau ka awhina i te whakaheke i te ahotea me te whakapai ake i te wairua.
7. Rapua he awhina ngaio: Mena kei te raru koe i nga tohu o te pouri, kaua e whakaroa ki te rapu awhina mai i tetahi tohunga hauora hinengaro.
Mā te wawaotanga wawe e ārai ai i te kino haere o ngā tohu.
8. Whakaritea ngā whāinga whaitake: Wehea ngā mahi nui ki ngā whāinga iti, e taea ana te whakahaere, kia kore ai e ngenge.
9. Whakauru atu ki nga mahi e pai ana ki a koe: Whakauru atu ki nga mahi whakangahau me nga mahi e hari ai koe, e whai hua ai hoki koe.
10. Whakamahia te mauruuru: Te arotahi ki nga waahanga pai o to koiora me te whakawhetai ki a raatau.
Ka taea e tēnei te āwhina i te huri i tō āhua whakaaro me te whakapai ake i tō āhua.
11. Ako i a koe anō: Ako i ngā mea e pā ana ki te pōuri me ōna tohu kia mōhio wawe ai koe, kia kimi āwhina ai mēnā e hiahiatia ana.
12. Rapua he awhina mo etahi atu take hauora hinengaro: Ko te whakatutuki me te whakaora i etahi atu take hauora hinengaro, penei i te awangawanga, i te whara ranei, ka awhina i te aukati i te whanaketanga o te pouri.
13. Aroturuki i tō hauora hinengaro: Tirohia i a koe anō, ka aromatawai i tō hauora hinengaro.
Mēnā ka kite koe i ngā huringa i roto i tō āhua, i tō whanonga rānei, rapua he āwhina.
14. Aukati i te noho wehe: Me hono tonu ki o hoa me to whanau, me te uru atu ki nga mahi hapori.
Ka taea e te noho wehe te whakapiki ake i ngā tohu o te mate pōuri.
15. Kia atawhai ki a koe ano: Whakamahia te aroha-whaiaro me te karo i te korero kino.
Me atawhai koe i a koe anō me te māramatanga e tukuna ana e koe ki tētahi hoa.
Kia mahara, ko te ārai te mea nui, engari mēnā ka pā mai ngā tohu o te pōuri, he mea nui kia rapu āwhina i tētahi tohunga hauora hinengaro.
Mā te tautoko tika me te maimoatanga, ka taea te whakahaere i te mate pōuri, ā, ka taea e koe te whai oranga pai.
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.
['Whakakahoretanga: hauora']
['Ko tenei paetukutuku e whakaratohia ana mo nga kaupapa ako me nga korero anake, kaore hoki e whakarato i nga tohutohu hauora, i nga ratonga ngaio ranei.']
['Kaua e whakamahia ngā mōhiohio e whakaratohia ana hei tātaritanga, hei whakaora rānei i tētahi raruraru hauora, mate rānei, ā, ko te hunga e rapu ana i te tohutohu hauora whaiaro me kōrero ki tētahi tākuta whai raihana.']
['Kia mōhio mai koe ko te whatunga pūtau e whakaputa ana i ngā whakautu ki ngā pātai, he tino hē ina tae mai ki te ihirangi tau. Hei tauira, ko te tokomaha o ngā tāngata kua tohua he mate tauwhāiti.']
['Me rapu tonu i te tohutohu a tō tākuta, i tētahi atu kaiwhakarato hauora whai tohu rānei e pā ana ki tētahi mate hauora. Kaua rawa e whakahawea ki te tohutohu hauora ngaio, te whakaroa rānei ki te rapu i te mea nā tētahi mea i pānuihia e koe i tēnei paetukutuku. Ki te whakaaro koe he mate hauora ohorere pea koe, waea atu ki te 911 ka haere ki te rūma ohorere tata tonu. Kāore he hononga tākuta-tūroro i hangaia e tēnei paetukutuku, i tōna whakamahinga rānei. Kāore a BioMedLib, ōna kaimahi rānei, tētahi kaitohutohu rānei ki tēnei paetukutuku, e whakaatu ana, e tohu ana rānei, e pā ana ki ngā mōhiohio e whakaratohia ana i konei, ki tōna whakamahinga rānei.']
['Whakakahoretanga: mana pupuri']
['Ko te Ture Mana pupuri Mamati Mamati o te tau 1998, 17 U.S.C. § 512 (te DMCA) e whakarato ana i te whakahoki mo nga rangatira mana pupuri e whakapono ana ko nga rauemi e puta ana i runga i te Ipurangi e takahi ana i o raatau mana i raro i te ture mana pupuri a US. ']
['Mēnā e whakapono pono ana koe e takahi ana tētahi ihirangi, rauemi rānei e wātea ana i runga i tō mātou paetukutuku, ratonga rānei i tō mana pupuri, ka taea e koe (tō māngai rānei) te tuku pānui ki a mātou e tono ana kia tangohia te ihirangi, rauemi rānei, kia āraia rānei te uru atu ki a ia. ']
["Me tuku ngā whakamōhiotanga ā-tuhi mā te īmēra (tirohia te wāhanga 'Whakapā' mō te wāhitau īmēra). "]
['E hiahiatia ana e te DMCA kia whakaurua ki tō whakamōhiotanga mō te whakawātea mana pupuri i ngā mōhiohio e whai ake nei: (1) whakaahuatanga o te mahi mana pupuri e pā ana ki te whakawātea e whakapaetia ana; (2) whakaahuatanga o te ihirangi e whakapaetia ana e takahi ana me ngā mōhiohio e tika ana kia taea ai e mātou te kimi i te ihirangi; (3) mōhiohio whakapā mōu, tae atu ki tō wāhitau, tau waea me tō wāhitau īmēra; (4) he tauākī nāu e whakapono pono ana koe kāore te ihirangi i te āhua e amuamutia ana i whakamanahia e te kaipupuri mana pupuri, e tana māngai rānei, e te whakahaerenga rānei o tētahi ture; ']
['(5) he tauākī nāu i haina, i raro i te whiu o te whakapae teka, e tika ana ngā mōhiohio i roto i te whakamōhiotanga, ā, kei a koe te mana ki te whakatinana i ngā mana pupuri e kīia ana kua takahia;']
['me te (6) he waitohu ā-tinana, ā-rorohiko rānei a te kaipupuri mana pupuri, a tētahi tangata rānei kua whakamanahia ki te mahi mō te kaipupuri mana pupuri. ']
['Ki te kore e whakaurua ngā mōhiohio katoa i runga ake nei, ka whakaroa pea te tukatuka o tō amuamu.']
['Whakapā']
['Tena koa tukuna mai he imeera ki a maatau me tetahi patai / whakaaro.']
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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['Mō te']
['Ka whakamahi a BioMedLib i nga rorohiko aunoa (nga hātepe ako-mīhini) hei whakaputa takirua pātai-me-whakautu.']
['Ka tīmata mātou ki te 35 miriona ngā tānga rongoā koiora o PubMed/Medline.']
['Tirohia te "Whakaputanga" hoki "Whakakahoretanga".']
