4. Fungura neza: Gufungura neza, harimwo ivyamwa vyinshi, imboga, intete n'indemamubiri, birashobora gufasha umuntu kugira amagara meza yo mu mutwe.
Niwirinde ibifungurwa vyongeweko isukari, icayi be n'inzoga.
5. Niwifatanye n'abantu bagufata mu mugongo: Niwifatanye n'abantu babona ibintu mu buryo bwiza kandi bagufata mu mugongo bashobora kugufasha no kukuremesha mu mutima.
6. Niwijukire kwitwararika ibintu no kwinonora imitsi: Kuzirikana witonze, guhema cane be n'ubundi buryo bwo kwinonora imitsi birashobora kugabanya umwitwarariko no gutuma wumva umerewe neza.
7. Nurondere imfashanyo y'umuganga: Nimba ufise ibimenyetso vyerekana ko urwaye akabonge, ntugonanwe kwitura umuganga w'amagara yo mu mutwe.
10.Garagaza ko ukenguruka: Niwibande ku bintu vyiza ubona mu buzima bwawe maze ubishimire.
Ivyo birashobora kugufasha guhindura ivyiyumviro no kuryohora ukuntu wiyumva.
11. Niwiyigishe: Niwige ibijanye n'akabonge be n'ibimenyetso vyako kugira ngo ushobore kumenya ko kabaye hakiri kare maze usabe imfashanyo igihe bikenewe.
12.Rondera gufashwa ku bijanye n'izindi ngorane zo mu mutwe: Kwitwararika no kuvura izindi ngorane zo mu mutwe, nk'amaganya canke intuntu, birashobora gufasha kwirinda ko umuntu arwara akabonge.
13.Kugenzura amagara yawe yo mu mutwe: Niwame wisuzuma maze ugire ubushakashatsi ku bijanye n'amagara yawe yo mu mutwe.
Ubonye ko hari icahindutse ku kuntu wiyumva canke ku nyifato yawe, nurondere imfashanyo.
14. Niwirinde kwigungira ukwawe: Nugume uhanahana amakuru n'incuti n'abagenzi kandi ugire uruhara mu bikorwa vyo mu kibano.
Uribuka yuko kwirinda ari co kintu nyamukuru wokora, ariko bishitse ukagira ibimenyetso vy'akabonge, birahambaye ko witura umuganga w'amagara yo mu mutwe.
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.
['Urupapuro rwemeza ko ata ruhusha:']
["Uru rubuga rw'ivy'ubuvuzi ruratangwa ku bw'inyigisho no ku bw'ukumenyesha amakuru gusa, ntirutanga impanuro mu vy'ubuvuzi canke ngo rube urwego rw'abahinga mu vy'ubuvuzi."]
["Itegeko ryo mu 1998 ryerekeye uburenganzira umuntu afise mu vyo akoresha mu guhanahana amakuru (Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (the DMCA) ritanga uburenganzira ku bantu bafise uburenganzira bwo guhanahana amakuru babona ko ibintu vyerekanwa kuri Internet bihonyanga uburenganzira bwabo hisunzwe amategeko ya Leta Zunze Ubumwe za Amerika ajanye n'uburenganzira umuntu afise. "]
['Mu gihe wibaza ko hari ibintu canke ibikoresho vyabonetse ku rubuga rwacu canke ku mbuga zacu bibangamiye uburenganzira bwawe, wewe (canke uwukugenzura) urashobora kuturungikira ubutumwa busaba ko ivyo bintu canke ivyo bikoresho bikurwaho canke ko bitagisubira kuboneka. ']
['Amatangazo ategerezwa kurungikwa mu nyandiko hakoreshejwe ubutumwa bwa "email" (raba ahavuga ngo "Kwitaba" kugira ngo umenye aderese ya "email").']
["Itegeko rya DMCA risaba ko umenyesha ko hari uwugomba guhonyanga uburenganzira bwawe mu gutanga amakuru akurikira: (1) idondorwa ry'igikorwa gikingiwe n'amategeko kiriko kiragirizwa guhonyanga uburenganzira bwawe; (2) idondorwa ry'ibiri mu vyo bavuga ko bihonyanga uburenganzira bwawe be n'amakuru ahagije atuma dushobora kumenya aho biri; (3) amakuru y'ukuntu twokwifatanya nawe, harimwo aderese yawe, inomero za telefone n'ikete ryawe ryo kurungikiranira ubutumwa kuri internet; (4) ivyemeza ko wemera udakeka ko ivyo bintu biri mu buryo uriko uridodombera bitahawe uburenganzira n'uwabitunganije, canke uwubiserukira, canke n'itegeko iryo ari ryo ryose; "]
["(5) urwandiko rwanditswe n'uwatanze iyo notifica-tion, rwemeza ko amakuru ari muri iyo notifica-tion ari ay'ukuri kandi ko afise ububasha bwo gukurikirana ivy'uwo muntu avuga ko yahonyanze uburenganzira bwiwe; "]
['Turakwinginze uturungikire ubutumwa kuri email ufise ikibazo / iciyumviro.']
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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