1. Identificar e gerir los estrès: Reconéisser las fonts d'estrès dins vòstra vida e trobar de biais de los gerir eficaçament.
Aquò pòt inclure de limitas, de tecnicas de relaxacion, e de supòrt d'amics o d'un terapeuta.
2. Realiza una activitat fisica regulara: l'exercici se vegèt melhorar l'umor e reduire los simptòmas de la depression.
La tòca es de far almens 30 minutas d'exercici moderat la màger part dels jorns de la setmana.
3. Praticar una bona igièna del sòm: Durmir pro, respectar un orari regular de sòm, e crear una rutina de repaus abans de se colcar.
Lo sòm paure pòt agravar los simptòmas de la depression.
4. Manjar una dièta sana: Una dièta equilibrada amb fòrça fruchs, legums, granas entièras, e proteïnas magras pòt ajudar a manténer la santat mentala.
Evitatz los aliments transformats e l'excès de sucre, cafeïna, e alcoòl.
5. Bastir un ret de supòrt fòrt: Environa-te de personas positivas, que pòdon donar supòrt e encoratjament.
6. Practicar la consciéncia plena e las tecnicas de relaxacion: la meditacion conscienta, la respiracion prigonda, e d'autras tecnicas de relaxacion pòdon ajudar a reduire l'estrès e melhorar l'estat d'esperit.
7. Cercatz ajuda professionala: Se vos apareisson de simptòmas de depression, trantalhetz pas a cercar ajuda d'un professional de santat mentala.
Una intervencion primairenca pòt empachar l'empitjorament dels simptòmas.
8. Establiguèt d'objectius realistas: Trencant las tascas grandas en de tòcas mai pichonas e manejables per evitar de se sentir submergit.
9. Participa a d'activitats que t'agradan: Participa a d'hobbis e d'activitats que te balhan jòia e sentiment d'acompliment.
10. Practicar la gratitud: Concentrar suls aspèctes positius de vòstra vida e exprimir vòstra gratitud per eles.
Aquò pòt ajudar a cambiar vòstre biais de pensar e melhorar vòstre estat d'esperit.
11. Aprenètz: Aprenètz sus la depression e sos simptòmas per los reconéisser d'ora e demandar ajuda se cal.
12. Cercar ajuda per d'autres problèmas de santat mentala: S'ocupar e tractar d'autres problèmas de santat mentala, coma l'ànsia o lo traumatisme, pòt ajudar a prevenir lo desvelopament de la depression.
13. Susvelhar vòstra santat mentala: Verificar regularament amb vos meteis e evaluar vòstra santat mentala.
Se remarcatz de cambiaments dins vòstra umor o vòstre comportament, demandatz ajuda.
14. Evitar l'isolament: Demorar ligat amb los amics e la familha, e participar a las activitats socialas.
L'isolament pòt agravar los simptòmas de la depression.
15. Èsser gentil amb tu: practicar l'autocompausicion e evitar los parlars negatius.
Trata-te amb la meteissa amabilitat e compreneson qu'ofeririás a un amic.
Remembratz-vos, la prevencion es la clau, mas se vos apareisson de simptòmas de depression, es important de demandar ajuda a un professional de santat mentala.
Amb lo sosten e lo tractament adequats, la depression es manejabla, e podètz menar una vida satisfasenta.
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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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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