Identifiká i manehá e faktornan di strès: Rekonosé e fuentenan di strès den bo bida i buska manera pa manehá nan di forma efektivo.
Esaki por inkluí pone límitenan, praktiká téknikanan di relaha i buska sosten di amigu òf di un terapeuta.
2. Hasi aktividat físiko regularmente: ehersisio ta mehorá bo estado di ánimo i ta redusí síntoma di depreshon.
Haci actividad fisico di intensidad modera por lo menos 30 minuut mayoria dia di siman.
3. Praktika bon higiena di soño: drumi sufisiente, tene un skema regular di soño i krea un rutina di ora di drumi ku ta relahá.
Si bo no drumi bon, e sintomanan di depresion por bira pio.
4. Kome saludabel: un dieta balansá ku hopi fruta, berdura, granonan kompleto i proteina magra por yuda mantené salú mental.
Evita cuminda procesa y exceso di sucu, cafeina y alcohol.
5. Traha un red di sosten fuerte: Rondoná bo mes ku hende positivo i solidario ku por duna sosten emoshonal i animashon.
6. Práktika téknika di atenshon i di relahashon: Meditashon, hala rosea profundo i otro téknika di relahashon por yuda redusí strès i mehorá bo estado di ánimo.
Buska yudansa profeshonal: Si bo ta eksperensiando síntoma di depreshon, no duda pa buska yudansa di un profeshonal di salú mental.
Intervenshon trempan por prevení ku e síntomanan ta bira pió.
8. Traha metanan realistico: Dividi tareanan grandi den metanan mas chikito pa evita cu bo ta sinti bo abrumá.
9. Hasi aktividatnan ku bo ta gusta: Hasi aktividatnan ku ta duna bo goso i ta duna bo e sintimentu di ta un hende ku ta logra algu.
10. Praktika gratitut: Konsentrá riba e aspektonan positivo di bo bida i ekspresá gratitut pa nan.
Esaki por yuda bo kambia bo manera di pensa i mehorá bo estado di ánimo.
11. Siña bo mes: Siña tokante depreshon i su síntomanan pa bo por rekonosé nan tempran i buska yudansa si ta nesesario.
Buska yudansa pa otro problema di salú mental: Tratamentu di otro problema di salú mental, manera ansiedat òf trauma, por yuda prevení ku depreshon ta desaroyá.
13. Kontrolá bo salú mental: Kontrolá bo mes i evaluá bo salú mental regularmente.
Si bo nota kambio den bo aktitut òf den bo manera di pensa, buska yudansa.
14. Evita isolacion: Keda conecta cu bo amigonan y famia, y participa den actividadnan social.
Isolashon por hasi e síntomanan di depreshon pió.
15. Sea amabel ku bo mes: Práktika kompashon propio i evitá papia negativo ku bo mes.
Trata bo mes ku e mesun bondat i komprenshon ku lo bo a ofresé na un amigu.
Kòrda, prevenshon ta klave, pero si bo eksperensiá síntoma di depreshon, ta importante pa buska yudansa di un profeshonal di salú mental.
Ku e sosten i tratamentu korekto, bo por trata ku depreshon i hiba un bida satisfaktorio.
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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