1. Amtaen tan kontrolen iray panlalapuan na stress: Amtaen iray panlalapuan na stress ed bilay mo tan amtaen iray paraan pian nasarag mo iratan.
Kaibad saya so pangiletneg na limitasyon, panggaway paraan pian makapanrelaks, tan ikerew na tulong ed saray kakaaro odino therapist.
2. Man-exercise a regular: Say ehersisyo et makatulong pian onlemew so liknaan tan nabawasan iray sintomas na depresyon.
Manggaway kalat ya man-exercise na ag-onkulang ed 30 minuto kada simba.
3. Man-exercise pian onugip ka: Mangan ya susto, man-eskedyul na kakaugip, tan manrelaks antis kan onugip.
No kulang so ugip, mas onloor so depresyon.
4. Mangan na masustansia: Say balansin panangan a dakel so prutas, pising, intiron bukel, tan protina et makatulong pian mansiansian maksil so isip.
Paliisan iray processed a kakanen tan alablabas a sugar, caffeine, tan alak.
5. Mangipaalagey na mabiskeg a suporta: Paliberan moy inkasika na positibo, masuportan totoo a makapangitarya na emosyonal a suporta tan panamaseseg.
6. Ipraktis so panag-isip tan panagrelaks: Say panagdalepdep, aralem ya panlinawa, tan arum nin panagrelaks et makatulong pian nabawasan so stress tan onlemew so mood.
7. Manpatulong ed doktor: No walay sintomas na depresyon mo, agka manaalangan ya manpatulong ed doktor.
No masakbay lan gawaen itan, naiwasan so onloor na sintomas.
8. Mangiletneg na realistikon kalat: Pansagpotan mon gawaen iray angkakabaleg a kimey diad angkekelag iran kalat pian agka nadismaya.
9. Mibiang ed saray aktibidad a panliliketan mo: Mibiang ed saray labalabay mon gawaen tan saray aktibidad a mangiter ed sika na liket tan liknaan a wala lay agawaan mo.
10. Ipanengneng so pisasalamat: Manpokus ed saray positibon aspekto na bilay mo tan ibalikas so pisasalamat mo ed saratan.
Makatulong itan pian manguman so panagnonot mo tan onlemew so liknaan mo.
11. Manaral: Aralen iray sintomas na depresyon pian naamtaan mon tampol tan patulongan no kaukolan.
12. Manpatulong ed arum nin sakit ed isip: No asikasoen tan tambalen iray arum nin sakit ed isip, a singa say kapagaan odino trauma, makatulong itan pian ag-onloor so depresyon.
13. Man-monitor ed mental health mo: Regular mon usisaen so laman mo tan say mental health mo.
No naimanom ya manguuman so mood odino ugalim, patulongan ka.
14. Paliisan so pambukbukor: Miulop ed saray kakaaro tan kapamilya, tan mibiang ed saray aktibidad ed komunidad.
No manbukbukor ka, mas onloor so depresyon mo.
15. Magmaliw a mapangasi ed inkasika: Ipatnag so panangabagey ed inkasika tan paliisan so negatibon panagsalita ed inkasika.
Tratoen moy inkasika a singa pangipanengneng mo na kaabigan tan pakatalos ed sakey a kaaro.
Tandaan, importante so panag-alwar, balet no wala ray sintomas na depresyon, kaukolan moy manpatulong ed doktor.
No walay dugan suporta tan panagtambal, nasarag moy depresyon, tan magmaliw kan maliket.
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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