1. Lemoga le go laola dilo tšeo di bakago kgateletšego: Lemoga dilo tšeo di bakago kgateletšego bophelong bja gago gomme o hwetše ditsela tša go di laola ka mo go atlegago.
Se se ka akaretša go bea mellwane, go diriša mekgwa ya go iketla le go nyaka thekgo go bagwera goba go setsebi sa tša kalafo.
2. Dira boithobollo bja mmele ka mehla: Go bontšhitšwe gore boithobollo bo ka kaonefatša boemo bja monagano le go fokotša maswao a kgateletšego.
Ipeele pakane ya go itšhidulla bonyenyane metsotso e 30 ka matšatši a mantši a beke.
3. Itlwaetše mokgwa o mobotse wa go robala: Robala ka mo go lekanego, kgomarela lenaneo la ka mehla la go robala gomme o be le mokgwa wa go robala o lapološago.
Go se robale ka mo go lekanego go ka gakatša maswao a kgateletšego ya monagano.
4. Eja dijo tše di nago le phepo: Dijo tše di lekalekanego tše di nago le dienywa tše dintši, merogo, mabele a a feletšego le proteine e se nago makhura di ka thuša go thekga bophelo bjo bobotse bja monagano.
Phema dijo tše di šetšego di dirilwe le swikiri e ntši, khafeine le bjala.
5. Aga sehlopha se matla sa thekgo: Ikokoanyetše batho ba ba nago le pono e nepagetšego, bao ba thekgago bao ba ka neago thekgo ya maikwelo le kgothatšo.
6. Itlwaetše go naganišiša le mekgwa ya go iketla: Go naganišiša ka go naganišiša, go hema ka mo go tseneletšego le mekgwa e mengwe ya go iketla go ka thuša go fokotša kgateletšego le go kaonefatša boemo bja kgopolo.
7. Tsoma thušo ya setsebi: Ge e ba o e-na le maswao a kgateletšego ya monagano, o se ke wa dikadika go nyaka thušo go setsebi sa tša maphelo a monagano.
Go tsena ditaba gare e sa le ka pela go ka thibela dika gore di se ke tša mpefala.
8. Ipeele dipakane tšeo di fihlelelegago: Aroganya mediro e megolo ka dipakane tše dinyenyane tšeo di fihlelelegago e le gore o se ke wa ikwa o imelwa.
9. Dira mediro yeo o e thabelago: Dira mediro ya go itloša bodutu le mediro yeo e go tlišetšago lethabo le go ikwa o fihleletše selo.
10. Itlwaetše go leboga: Lebiša tlhokomelo dilong tše dibotse bophelong bja gago gomme o bontšhe tebogo ka tšona.
Se se ka thuša go fetoša tsela ya gago ya go nagana le go kaonefatša boemo bja gago bja kgopolo.
11. Ithute: Ithute ka kgateletšego ya monagano le maswao a yona e le gore o kgone go e lemoga e sa le ka pela gomme o hwetše thušo ge e ba go nyakega.
12. Tsoma thušo bakeng sa mathata a mangwe a tša monagano: Go rarolla le go alafa mathata a mangwe a tša monagano, a bjalo ka go tshwenyega goba go kwa bohloko, go ka thuša go thibela kgateletšego ya monagano gore e se ke ya tšwelela.
13. Lekola boemo bja gago bja tša monagano: Itlhahlobe ka mehla gomme o hlahlobe boemo bja gago bja tša monagano.
Ge e ba o lemoga gore o na le diphetogo maikwelong goba boitshwarong, nyaka thušo.
14. Phema go ipea lekatana: Dula o kgokagane le bagwera le ba lapa, gomme o tšee karolo medirong ya leago.
Go ipea lekatana go ka mpefatša maswao a kgateletšego ya monagano.
15. Ikwele bohloko: Itlwaetše go ikwela bohloko gomme o pheme go bolela ka wena ka noši ka tsela e fošagetšego.
Itšhware ka botho le ka kwešišo e swanago le yeo o bego o tla e bontšha mogwera.
Gopola gore thibelo ke senotlelo, eupša ge e ba o e-ba le maswao a kgateletšego ya monagano, go bohlokwa gore o hwetše thušo go setsebi sa tša maphelo a monagano.
Ka thekgo e swanetšego le kalafo, kgateletšego ya monagano e ka laolwa gomme o ka phela bophelo bjo bo kgotsofatšago.
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.
['Boikano: bja tša kalafo']
['Wepesaete ye e neetšwe feela bakeng sa go ruta le go nea tsebišo gomme ga e nee keletšo ya tša kalafo goba ditirelo tša tša kalafo.']
['Tsebišo yeo e neilwego ga se ya swanela go dirišwa bakeng sa go hlahloba goba go alafa bothata bja tša maphelo goba bolwetši, gomme bao ba nyakago keletšo ya tša kalafo ya motho ka noši ba swanetše go boledišana le ngaka yeo e nago le tumelelo.']
['Ka kgopelo lemoga gore netweke ya methapo yeo e tšweletšago dikarabo tša dipotšišo, ga e nepagale kudu ge go tliwa go diteng tša dinomoro. Ka mohlala, palo ya batho bao ba hweditšwego ba na le bolwetši bjo bo itšego.']
['Ka mehla nyaka keletšo ya ngaka ya gago goba mofani yo mongwe wa tlhokomelo ya tša maphelo yo a nago le bokgoni mabapi le boemo bja tša kalafo. Le ka mohla o se ke wa hlokomologa keletšo ya tša kalafo goba wa diega go e nyaka ka baka la selo seo o se badilego wepesaeteng ye. Ge e ba o nagana gore o ka ba o le boemong bja tšhoganetšo bja tša kalafo, leletša 911 goba o ye phapošing ya tšhoganetšo ya kgauswi le wena kapejana. Ga go na tswalano ya ngaka le molwetši yeo e bopšago ke wepesaete ye goba go e diriša. BioMedLib goba bašomi ba yona, goba motho le ge e le ofe yo a tsenyago letsogo wepesaeteng ye, ga ba dire ditshepišo le ge e le dife, e ka ba tše di boletšwego ka go lebanya goba tše di sa hlaloswago gabotse, mabapi le tsebišo yeo e neilwego mo goba go e diriša.']
['Go se tšee karolo: tokelo ya ngwalollo']
['Molao wa Digital Millennium Copyright wa 1998, 17 U.S.C. § 512 (DMCA) o nea baamogedi ba tokelo ya ngwalollo bao ba dumelago gore dilo tšeo di tšwelelago ka go Inthanete di tshwenyana le ditokelo tša bona ka tlase ga molao wa U.S. wa tokelo ya ngwalollo. ']
['Ge e ba o dumela ka potego gore diteng goba dilo tšeo di lego mabapi le wepesaete ya rena goba ditirelo di tshwenyana le tokelo ya gago ya go gatiša, wena (goba moemedi wa gago) o ka re romela tsebišo ya gore o kgopele gore diteng goba dilo tšeo di tlošwe goba gore o thibelwe go di fihlelela. ']
["Ditsebišo di swanetše go romelwa ka go ngwala ka emeile (lebelela karolo ya 'Kgokagano' go hwetša aterese ya emeile). "]
['DMCA e nyaka gore tsebišo ya gago ya go pharwa ga molao wa tokelo ya ngwalollo e akaretše tshedimošo ye e latelago: (1) tlhaloso ya mošomo wa tokelo ya ngwalollo wo o pharwago ka molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa go pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa go pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao wa pharwa ga molao.']
['(5) setatamente sa gago, seo se saennwego ka tlase ga kotlo ya go bolela maaka, gore tshedimošo yeo e lego tsebišong e nepagetše le gore o na le maatla a go phethagatša ditokelo tša mongwadi tšeo go thwego di a gatakelwa; ']
['le (6) tshaeno ya kgonthe goba ya elektroniki ya mong wa tokelo ya ngwalollo goba motho yo a dumeletšwego go dira legatong la mong wa tokelo ya ngwalollo. ']
['Go palelwa ke go akaretša tshedimošo ka moka ya ka godimo go ka dira gore go šongwa ga ngongorego ya gago go diege.']
['Go Ikgokaganya']
['Re romele imeile ka kgopelo le ge e le efe goba tšhišinyo.']
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.
Always seek the advice of your doctor or other qualified health provider regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this web site or its use. Neither BioMedLib nor its employees, nor any contributor to this web site, makes any representations, express or implied, with respect to the information provided herein or to its use.
Disclaimer: copyright
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['Mabapi le']
['BioMedLib e diriša dikhomphutha tše di itirago (dikhomphutha tša go ithuta ka motšhene) go tšweletša dipara tša dipotšišo le dikarabo.']
['Re thoma ka dikgatišo tša tša kalafo ya diphedi tše dimilione tše 35 tša PubMed/Medline. Le gona, matlakala a wepesaete a RefinedWeb.']
