How to prevent Depression?

Dee riɛk lɔaac gaŋ i̱di̱?

1. Ŋäc kä luäk kɛ riɛk: Ŋäc kä tin jak riɛk kä tëkdu kä jek duɔ̱ɔ̱p mi deri kɛ luäk kɛ jɛ.

Nɛmɛ derɛ mat ni̱ ɣöö deri̱ pek mi̱ bi̱ cop, kä deri̱ rɔ̱ luäk kɛ ɣöö bi̱ lɔ̱a̱ŋ, kä deri̱ luäk jek kä mäthniku kiɛ gua̱n ciɛŋä.

2. Lätni kɛ lät pua̱a̱nyni̱ gua̱thni̱ diaal: Lät pua̱a̱nyni̱ cɛ nyoth i̱ jakɛ ji̱ kä gɔaa kä jakɛ nyuuthni̱ di̱pri̱cinä kä kuiy.

La̱t ni̱i̱ pua̱a̱ny kɛ pek mi̱ tɔt mi̱ cɛ cop ni̱i̱ min 30 kɛ ni̱n ti̱ ŋuan rɛy juɔkni̱ diaal.

3. Ŋi̱i̱cni rɔ kɛ ta̱a̱ in bi̱ ji̱ ni̱en ni̱en: Ni̱n ti̱ ro̱ŋ, guɔ̱ɔ̱r ni̱ ta̱a̱ in bi̱ ji̱ ni̱en ni̱en, kä jakni̱ ni̱n ni̱en kä bi̱ ji̱ ni̱en.

Mi̱ /ci̱ raan ni̱en ɛlɔ̱ŋ derɛ di̱t ni̱ ciaaŋ di̱tdä.

4. cam mi̱ gɔaa: mi̱ gɔaa mi̱ camkɛ kɛ ti̱ ŋuan ti̱ tä kɛ dɛy, wal, dɛy ti̱ ŋuan, kɛnɛ prötien mi̱ /ci̱ ŋuänydɛ bi̱ lɛ̈p derɛ luäk kɛ puɔ̱ny.

/Cu mi̱th ti̱ ŋuan cam, kä /cu mi̱eth mi̱ tä kɛ liɛɛth, kɔfein, kɛnɛ kɔaŋ.

5. Lätni kɛ ɣöö bi rɔ̱ luäk: Röm rɔ kɛ nɛy ti gɔw, ti luäk ji̱, tin de ji̱ luäk kä de ji̱ com.

6. Ŋi̱i̱cni̱ rɔ kɛ ta̱a̱ in deri̱ rɔ̱ luäk kɛ jɛ: Ŋi̱i̱cni̱ rɔ̱ kɛ ta̱a̱ in deri̱ rɔ̱ luäk kɛ jɛ, kɛ yiëë mi̱ di̱i̱t, kɛnɛ ta̱a̱ in deri̱ rɔ̱ luäk kɛ jɛ, kɛn diaal luäkɛ kɛ ɣöö bi̱ riɛk ku thuuk kä bi̱ lɔcdu gɔaa.

7. Go̱ri luäk mi gɔa: Mi ti kɛ ji ti tekɛ nyuuthni ti nyoth diɛɛr, /cu dual kɛ go̱ri luäk kä ram mi gɔa kɛ kui̱ pua̱a̱ny.

Mi̱ ci̱ naath rɔ̱ luäk kɛ pɛ̈th derɛ nyuuthni̱ jua̱th jakä jiäk.

8. Lätni rɔɔdu kɛ min deri luäŋ kɛ lätni: Ka̱ni lät tin di̱t kä ti tɔatni ti bi luäŋ kɛ lätni kɛ ɣöö /ci bi cuc.

9. Lätni lät tin nhɔki: Lätni lät tin nöŋ ji tɛ̈th lɔaac kɛnɛ tɛ̈th lɔaac.

10. Ŋäc ni̱ tɛ̈th lɔaac: Guic ni̱ tin gɔw tin te rɛy teekädu kä lat tɛ̈th lɔaac kɛ kui̱diɛn.

Nɛmɛ derɛ ji luäk kɛ gɛɛr cärädu kä derɛ ji jakä gɔaa.

11. Ŋi̱i̱cni rɔɔdu: Ŋi̱i̱cni kɛ kui̱c di̱pri̱cin kɛnɛ nyuuthni̱kɛ kɛ ɣöö deri̱ kɛ ŋa̱c kɛ gua̱a̱th in tookɛ rɔ kä deri̱ luäk go̱r mi̱ go̱o̱ri̱ jɛ.

12. Go̱ri luäk kɛ kui̱ rikni̱ cärä tin kɔ̱ŋ: Mi̱ ci̱ rik cärä tin kɔ̱ŋ, ce̱tkɛ diɛɛr kiɛ jiath lɔaac, luäk kɛ ɣöö /ci̱ diɛɛr bi̱ ben.

13. Guic puɔlä pua̱a̱nydu: Guic rɔ ni ciaŋ kä thɛm puɔlä pua̱a̱nydu.

Mi ci̱ rɔ gɛr kä ta̱a̱du kiɛ ciɛŋdu, gör luäk.

14. /Cu rɔ bi mat: Ta̱a̱ kɛɛl kɛ mäthniku kɛnɛ ji gɔaalu, kä mat rɔ rɛy lätni nath.

Mi̱ ci̱ rɔ da̱a̱k derɛ di̱t ni̱ ciaaŋ di̱tdä.

15. /Cu rɔ moc riɛk: Ŋäc ni rɔ kä /cu ruac mi jiääk lat.

Luɔ̱th rɔ kä bi rɔɔdu car kɛ ta̱a̱ in deri rɔɔdu car kɛ jɛ kä bi määthdu car kɛ jɛ.

Tiɛtdɛ jɛ, ga̱ŋ ɛ jɛn min gɔa ɛlɔ̱ŋ, duŋni̱ ɣöö mi̱ ci̱ ji̱n tekɛ nyuuthni̱ di̱pri̱cin, ɛ gɔaa ɛn ɣöö bi̱ ji̱ luäk go̱r kä ram mi̱ ŋäc ta̱a̱ pua̱a̱ny ran.

Mi̱ ca ji̱ luäk kä ca ji̱ luäk kɛ duɔ̱ɔ̱p in gɔaa, bi̱ di̱pri̱cin luäŋ kɛ luäŋ, kä bi̱ tëkdu jakä gɔaa.

['Kuënɛ']

PubMed/Medline https://www.nlm.nih.gov/databases/download/pubmed_medline.html

RefinedWeb https://arxiv.org/abs/2306.01116

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.

['Lät kɛ kui̱i̱ jua̱thni̱']

['Ɛn wɛbthaay ɛmɛ ca la̱th lät kɛ kui̱ ŋi̱i̱cä kɛnɛ läri kä /cɛ lot ni ɣöö ba ji̱ moc kɛ luäk ki̱mä kiɛ lät ti̱ gööl.']

['Lät kɛ läri tin ca ŋun /ca kɛ bi̱ lät kɛ ɣöö ba jua̱th jek kiɛ ba kɛ ciɛŋ, kä nɛy tin görkɛ luäk ki̱mädiɛn kärɔ̱ ba kɛ thiec kä ki̱m mi̱ tekɛ luäk ki̱mä.']

['Guic ɛ gɔaa ɛn ɣöö ɛn neural net min jak luɔc kä thie̱cni̱, /cɛ thuɔ̱k ɛlɔ̱ŋ mi̱ ci̱ ben kä nämbäri̱ tin te thi̱n. cetkɛ pek nath tin ca jek kɛ juey mi̱ rɛlrɔ.']

['Ni ciaŋ go̱ri ruac kä ki̱mdu kiɛ ram in kɔ̱ŋ mi ŋäc luäk pua̱a̱ny kɛ kui̱ jua̱thdu. /Cu ruac ki̱mdu car kiɛ jääny kɛ go̱ri kɛ kui̱ kä mi ci kuɛn kä wɛbthaay ɛmɛ. Mi caari jɛ ɛn ɣöö deri tekɛ juey mi go̱o̱ri luäk, cɔl 911 kiɛ wër guäth in thia̱k kɛ ji kɛ pɛ̈th. /Thilɛ maar kam ki̱m kɛnɛ juey mi bi̱ tuɔɔk kɛ kui̱ kä wɛbthaay ɛmɛ kiɛ la̱tdɛ. /Ci̱ BioMedLib kiɛ la̱a̱tkɛ, kiɛ ram in gɔ̱a̱r kɛ kui̱ kä wɛbthaay ɛmɛ, bi̱ ruac lat, kiɛ bi̱ ruac lat, kɛ kui̱ läri tin ca ka̱m raar rɛydɛ kiɛ la̱tdɛ.']

['Lät kɛ: ŋuɔ̱t']

['Ɛn Digital Millennium Copyright Act 1998, 17 U.S.C. § 512 (ɛ DMCA) ɛ ŋuɔ̱t mi̱ ŋun ji̱ cuŋni̱ tin ŋääth kɛn ɣöö ci̱ ŋɔaani̱ tin te kä intɛrnɛt ŋuɔ̱tkiɛn to̱l kɛ kui̱ ŋuɔ̱tni̱ cuŋni̱ tin te kä U.S.']

['Mi ca ji̱ ŋäth kɛ thuɔ̱k ɛn ɣöö tëëkɛ mi̱ ca gɔ̱r kiɛ mi̱ ca ka̱m ji̱ rɛy wɛbthaayäda kiɛ lät tin kɔ̱ŋ tin ci̱ ŋuɔ̱t tin ca gɔ̱r ya̱r, ji̱n (kiɛ ram in lät kɛ kui̱du) deri̱ kɔ jäk kä warɛgak mi̱ bi̱ ji̱ thiec ɛn ɣöö ba min ca gɔ̱r kiɛ min ca gɔ̱r woc, kiɛ ba duɔ̱ɔ̱r la̱t kɛ ɣöö bi̱ ji̱ cop thi̱n.']

['Kɛn läri̱ ba kɛ jäk kɛ wargak ɛ la i̱thtäm (guic ni̱ gua̱th in ci̱ i̱thtäm in ca gɔ̱r "Kɔntak" kɛ kui̱ i̱thtäm in ci̱ jäk).']

['DMCA go̱o̱rɛ ɣöö bi̱ ji̱n warɛgakdu lat kɛ kui̱ kä tin ca lar i̱ ci̱ ŋuɔ̱t gɛr kɛ kui̱i̱ ŋuɔ̱tni̱ gɔ̱rä mat thi̱n kɛ läär ti̱ti̱: (1) latdɛ kɛ kui̱i̱ la̱t in ca gɛr kɛ kui̱i̱ ŋuɔ̱tni̱ gɔ̱rä min ca lar i̱ ca gɛr; (2) latdɛ kɛ kui̱i̱ kä tin ca lar i̱ ci̱ ŋuɔ̱t gɛr kɛnɛ läär ti̱ ro̱ŋ kɛ ɣöö bi̱ kɔn kɛ jek; (3) läri̱ kɛ kui̱i̱ kä min dëë ji̱ luäk kɛ jek, amäni̱ ci̱ötdu, nämbärɛ kä tin ci̱ ji̱ luäk kɛ jek, kɛnɛ emaildu; (4) latdu kɛ ɣöö ci̱ ji̱n ɛ ŋa̱c ɛn ɣöö min ca gɔ̱r kɛ kui̱i̱ kä tin ca lar /ci̱kɛ bi̱ lät kɛ luäkdɛ ɛ gua̱n ŋuɔ̱tni̱ gɔ̱rä, kiɛ ɛ la̱tdɛ, kiɛ kɛ luäk ŋuɔ̱tni̱; ']

['(5) mi ci ji gɔr piny kɛ kuic kä ɣöö bi ji ruac kɛ thuɔ̱k, ɛn ɣöö läri tin ca gɔr ɛ thuɔ̱k kä te ji kɛ lua̱ŋ kɛ ɣöö bi yiöw tin ca gɔr piny tin ca lar ɛ ji̱n ka̱m raar;']

['kɛnɛ (6) mi̱ ca gɔ̱r piny ɛ gua̱n ŋuɔ̱tni̱ kiɛ ram mi̱ tekɛ lua̱ŋ kɛ lät kɛ kui̱dɛ.']

['Mi /kenɛ läri tin ca lat nhial diaal mat thi̱n dɔ̱ŋ derɛ ku lɛ wɔ̱ jɔ̱ɔ̱r kɛ lätni̱ kɛ kɛ.']

['Röm kɛ jɛ']

['Thiecɛ kɔ kɛ email kɛ thiecni kiɛ cär.']

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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