How to prevent Depression?

Tongana nyen ti kanga lege na suingo bê?

1. Gi ti hinga aye so ayeke ga na mo gingo bê nga hon ndo ni: Gi ti hinga aye so ayeke ga na mo gingo bê nga gi ti hinga tongana nyen ti hon ndo ni nzoni.

Ye so alingbi ti ndu ziango akatikati, salango ambeni ye ti dë bê ti zo, nga gingo mungo maboko ti akamarade wala mbeni wanganga.

2. Sala ngia ti awanguru lakue: A bâ so salango ngia ti awanguru ayeke sala si bê ti zo adë na a yeke sala si aye so afa so zo ayeke na yâ ti kota vundu akiri na peko.

Leke ti sara sport teti penze-ngbonga 30 tongaso na yâ ti yenga oko oko.

3. Leke nzoni kapa ti lango: Lango nzoni, lango lakue nga leke mbeni kapa ti lango so ayeke sara si tere ti mo adë.

Ti lango nzoni pëpe alingbi ti sara si akpale ti bê akiri aga ngangu mingi.

4 Te kobe so ayeke nzoni: Ti te kobe so ayeke nzoni, so na yâ ni a yeke wara alê ti keke, akugbe ti kasa, akobe so a zia ambeni ye dä, nga na ambeni ye so ayeke na nzoni seni alingbi ti mû maboko na seni ti li ti zo.

Kpe akobe so a leke ni na mbeni kode so akpengba mingi, nga nyon gbâ ti sucre, caféine nga na sämba pëpe.

5 Duti na mbeni kpengba songo na azo so ayeke mû maboko na mo: Duti na azo so ayeke na nzoni bango ndo na so ayeke mû maboko na mo, so alingbi ti mû maboko na mo na lege ti bibe nga ti kpengba mo.

6. Sala ngangu ti bata bibe kue na ndo ye so mo yeke sala nga na akode ti hungo tele: Gbungo li na ndo ye so mo yeke sala, hungo pupu ngangu, nga na ambeni kode nde ti hungo tele alingbi ti mu maboko ti kiri na peko suingo bê na ti sala si bibe ti mo aga nzoni.

Gi mungo maboko ti mbeni wanganga: Tongana mo bâ so mo yeke na yâ ti kota vundu, gi mungo maboko ti mbeni wanganga ti kobela ti li.

Tongana a mû maboko hio na zo ni, a lingbi ti kanga lege na asioni ye ti pekoni ti ga sioni mingi.

8. Zia na gbele mo ti sara ambeni ye so mo lingbi ti sara: Yôro yâ ti akota kua na yâ ti akete kua so mo lingbi ti sara ni ti tene mo bâ pëpe so kua ni ahon ndo ti mo.

9. Sala akusala so anzere na mo: Sala akusala so mo ye ni mingi na so amû ngia na mo na so asala si mo bâ so mo sala mbeni ye.

10. Duti zo so ayeke kiri singila: Zia lê ti mo gi na ndo ti anzoni ye so ayeke si na yâ ti fini ti mo na kiri singila ndali ni.

Ye so alingbi ti mû maboko na mo ti changé bango ndo ti mo nga ti sara si mo duti na ngia.

11 Gi ti hinga ye na ndo ti kobela ti li: Gi ti hinga ye na ndo ti kobela ti li nga na aye so afa ni tongaso si mo lingbi ti hinga ni hio na ti gi mungo maboko tongana a hunda ni.

12 Gi mungo maboko ndali ti ambeni kpale ti li: Ti gi ti bâ lege ti ambeni kpale ti li tongana gingo bê wala kota vundu alingbi ti mû maboko ti kanga lege na kobela ti li ti ga kota.

13. Bâ seni ti li ti mo nzoni: Gi ti bâ seni ti li ti mo nzoni lakue.

Tongana mo bâ so sarango ye ti mo achangé, gi mungo maboko.

14. Gi ti duti gi mo oko pëpe: Ngbâ lakue ti wara tere na akamarade nga na afami ti mo, na mû mbage na yâ ti ambeni ye so azo ayeke sara.

Ti duti gi mo oko alingbi ti sara si akpale ti bê akiri aga ngangu.

15. Bâ mawa ti mo: Bâ mawa ti mo wani nga kpe ti tene asioni tënë na ndo ti mo wani.

Sala ye na mo mveni na nzobe nga na gbungo nda ti ye so mo yeke sala na mbeni kamarade.

Girisa pëpe so ti kanga lege na kobela ayeke kota ye mingi.

Tongana mo wara mungo maboko nga na nzoni kaïngo kobela ni, mo lingbi ti hon ndo ti kota vundu ti mo na ti duti na ngia na yâ ti fini ti mo.

['Atënë so a bâ na ndo ni']

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.

['Tënë ti ziango kamene na lê: tënë ti seni']

['A zia site so gi ti fa na ye na azo na ti mû wango na ala.']

['A lingbi a sala kusala pëpe na asango so a mû ti hinga wala ti kaï na mbeni kpale ti seni wala kobela, na a lingbi ala so aye ti wara wango ti kaïngo kobela teti ala mveni ahunda mbeni wanganga so ayeke na mbeti ti hinga ye na ndo ni.']

['Bâ so tongana a hunda na zo ti fa wungo ti azo so ayeke na mbeni kobela, a yeke ngangu ti tene lo fa tâ wungo ti azo ni.']

['Gi lakue wango ti wanganga ti mo wala mbeni wanganga so ahinga kua ti lo nzoni na ndo ti kobela ti mo. Zia lâ oko pëpe ti ke wango ti wanganga wala ti ku ti wara ni ndali ti mbeni ye so mo diko na ndo ti site so. Tongana mo bâ so mo yeke na yâ ti mbeni kpale ti seni, iri 911 wala gue hio na hôpital so ayeke nduru na mo.']

['Kengo tene: droit ti lo ti sala tene']

['Ndia ti Amerika na ndo droit ti sigingo na ambeti (Digital Millennium Copyright Act) ti ngu 1998, 17 U.S.C. § 512 (so a hiri ni DMCA) amû lege na azo so ayeke na droit ti sigingo na ambeti ti bâ wala ambeti so asigigi na ndo ti Internet ni adoro droit ti ala so ndia ti Amerika amû na ndo droit ti sigingo na ambeti amû lege na ala ti sala ni. ']

['Tongana mo pensé so mbeni ye so ayeke na ndo ti site ti e wala na yâ ti ambeni ye so e yeke sara andu droit ti mo ti batango ambeti ti e, mo (wala zo so mo sara kua na iri ti lo) alingbi ti tokua na e mbeni mbeti ti hunda ti tene a zi ni wala a kanga lege na mo ti wara ni.']

['A lingbi a tokua ambeti ni na lege ti mbeni lettre so a sû na ndo ti ordinateur wala na lege ti mbeni téléphone (bâ mbage "A-adresse ti téléphone").']

['Ndia ti DMCA ahunda ti tene na yâ ti mbeti ti mo so a tene mbeni zo asara mbeni ye so ake ndia ti droit ti batango ambeti, mo zia atënë so ge: (1) fango peko ti kua so ndia ti batango ambeti ni ake ni; (2) fango peko ti aye so a tene a sara ye ti ke ndia ti batango ambeti ni nga na atënë so alingbi ti mû lege na e ti wara aye ni so; (3) asango ti mo ti wara mo, so andu adresse ti mo, numéro ti téléphone ti mo nga na adresse ti e-mail ti mo; (4) mbeni tënë so mo tene na bê ti mo kue so tënë ti aye ni so mo dema tere dä so ayeke pëpe tënë ti zo so ayeke na droit ti batango ambeti ni, wala zo so ayeke sara kua na iri ti lo, wala ndia ti kodoro ti mo.']

['(5) Mo sû maboko ti mo na gbe ti ngbanga ti mvene na mo tene so atënë so ayeke na yâ ti mbeti ni ayeke tâ tënë nga so mo yeke na ngangu ti sara si a bata droit ti mo ti sigingo na ambeti so a tene a doro ni.']

['Nga (6) mbeni maboko ti zo so ayeke na droit ti sigingo na ambeti ni wala mbeni maboko ti mbeni zo so ayeke sara kua na iri ti zo ni.']

['Tongana mo sû atënë so kue pëpe, a lingbi ti sara si a mû ngoi mingi pëpe ti bâ lege ti tënë ti mo ni.']

['Tënë ti kiri ti bâ zo']

['Tongana mo yeke na mbeni hundango tënë wala mbeni tënë ti tene, tokua ni na e na lege ti mbeni lettre.']

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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