4. Cun cunto caafimaad leh: Cunno isku dheelitiran oo ay ku jiraan miraha, khudaarta, hadhuudhka oo dhan, iyo borotiinka dufanka leh waxay gacan ka geysan kartaa caafimaadka maskaxda.
Ka fogow cuntooyinka la warshadeeyay iyo sonkorta xad dhaafka ah, kafeyn, iyo khamriga.
5. Dhis shabakad taageero oo xoog leh: Ku wareeg dadka wanaagsan, taageerada leh ee ku siin kara taageerada shucuurta iyo dhiirigelinta.
6. Ku dhaqmo farsamooyinka feejignaanta iyo nasashada: Falanqaynta feejignaanta, neefsashada qoto dheer, iyo farsamooyinka kale ee nasashada waxay kaa caawin karaan yareynta walbahaarka iyo hagaajinta niyadda.
7. Raadi caawimaad xirfadle ah: Haddii aad la kulanto calaamadaha niyad jabka, ha ka waaban inaad caawimaad ka raadsato qof ku takhasusay caafimaadka maskaxda.
Wax ka qabashada hore waxay ka hortagi kartaa in calaamaduhu sii xumaadaan.
8. Go'aamo macquul ah: Go'aamo waaweyn u kala qeybso go'aamo yaryar oo la fulin karo si aanad u dareemin inaad aad u culus tahay.
9. Ku mashquul hawlaha aad jeceshahay: Ku mashquul waxyaabaha aad jeceshahay iyo hawlaha kaa farxiya oo aad ku qanacsan tahay.
10. Mahadsanid: Ku dadaal waxyaabaha wanaagsan ee noloshaada ku jira oo u mahadnaq.
11. Wax ka baro naftaada: Wax ka baro niyad jabka iyo calaamadihiisa si aad si dhakhso ah u aqoonsato oo aad caawimaad u raadsato haddii loo baahdo.
12. Raadi caawimaad ku saabsan dhibaatooyinka kale ee caafimaadka dhimirka: Wax ka qabashada iyo daaweynta dhibaatooyinka kale ee caafimaadka dhimirka, sida welwelka ama dhaawaca, waxay kaa caawin kartaa inaad ka hortagto niyad jabka.
13. La soco caafimaadkaaga maskaxeed: Si joogto ah isu hubi oo qiimee caafimaadkaaga maskaxeed.
Haddii aad dareento isbedel ku yimaada niyaddaada ama dabeecaddaada, caawimaad raadi.
14. Ka fogaada go'doominta: La xiriir asxaabta iyo qoyska, ka qaybqaado hawlaha bulshada.
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.
Diidmada masuuliyada: caafimaadka
Boggan waxaa loogu talagalay ujeedooyin waxbarasho iyo macluumaad oo keliya mana aha bixinta talo caafimaad ama adeegyo xirfadeed.
Macluumaadka la bixiyo waa in aan loo isticmaalin in lagu ogaado ama lagu daweeyo dhibaato caafimaad ama cudur, kuwa raadinaya talo caafimaad oo shaqsiyeed waa inay la tashadaan dhakhtar ruqsad haysta.
Fadlan la soco in shabakada neerfaha ee soo saarta jawaabaha su'aalaha, ay tahay mid aan sax ahayn marka ay timaado waxyaabaha tirooyinka ah. Tusaale ahaan, tirada dadka la ogaaday inay qabaan cudur gaar ah.
Had iyo jeer raadi talada dhakhtarkaaga ama daryeel caafimaad oo kale oo u qalma oo ku saabsan xaalad caafimaad. Waligaa ha iska indho tirin talada caafimaadka xirfadeed ama ha dib u dhigin raadinta sababtoo ah wax aad ka akhrisay boggan internetka. Haddii aad u maleyneyso inaad leedahay xaalad caafimaad oo degdeg ah, wac 911 ama u tag qolka gurmadka degdegga ah ee kuugu dhow isla markiiba. Xiriirka dhakhtarka iyo bukaanka looma abuuro boggan internetka ama isticmaalkiisa. BioMedLib ama shaqaalaheeda, ama qof kasta oo ka qaybqaata boggan internetka, ma sameeyaan wax matalaad ah, si cad ama si macquul ah, oo ku saabsan macluumaadka halkan lagu bixiyo ama isticmaalkiisa.
Ogaysiiska: Xuquuqda daabacaadda
Sharciga Xuquuqda daabacaadda ee Digital Millennium ee 1998, 17 U.S.C. § 512 (the DMCA) wuxuu bixiyaa gurmad milkiilayaasha xuquuqda daabacaadda ee aaminsan in waxyaabaha ka muuqda Internetka ay ku xadgudbayaan xuquuqdooda sharciga xuquuqda daabacaadda ee Mareykanka.
Haddii aad si wanaagsan u aaminsan tahay in wax ka mid ah waxyaabaha ku jira boggeena internetka ama adeegyadeena ay ku xadgudbayaan xuquuqdaada daabacaadda, adiga (ama wakiilkaaga) ayaa noo soo diri kara ogeysiis codsanaya in waxyaabaha ku jira ama waxyaabaha laga saaro, ama la xakameeyo helitaanka.
Ogeysiisyada waa in lagu diraa qoraal ahaan emayl (eeg qaybta "Contact" ee cinwaanka emaylka).
DMCA waxay u baahan tahay in ogeysiiskaaga ku saabsan xadgudubka xuquuqda daabacaadda ee la sheegay uu ku jiro macluumaadka soo socda: (1) sharaxaadda shaqada xuquuqda daabacaadda ee ay ku saabsan tahay xadgudubka la sheegay; (2) sharaxaadda nuxurka xadgudubka la sheegay iyo macluumaadka ku filan ee noo oggolaanaya inaan helno nuxurka; (3) macluumaadkaaga xiriirka adiga, oo ay ku jiraan cinwaankaaga, lambarka taleefanka iyo cinwaanka emaylkaaga; (4) bayaan aad ku leedahay aaminaad wanaagsan oo ah in nuxurka habka lagu cabiray uusan oggolaan milkiilaha xuquuqda daabacaadda, ama wakiilkiisa, ama hawlgalka sharci kasta;
(5) bayaan aad saxiixday oo aad ku cadeyneyso in macluumaadka ku jira ogeysiiska uu sax yahay iyo in aad awood u leedahay in aad dhaqan geliso xuquuqda daabacaadda ee la sheeganayo in la jabiyay;
iyo (6) saxiix jireed ama elektaroonig ah oo ka yimid milkiilaha xuquuqda daabacaadda ama qof loo oggol yahay inuu ku dhaqmo magaca milkiilaha xuquuqda daabacaadda.
Haddii aadan ku darin dhammaan macluumaadka kor ku xusan waxay keeni kartaa dib u dhac ku yimaada ka baaraandegista cabashadaada.
Xiriirka
Fadlan noogu soo dir emayl su'aal kasta / soo jeedin.
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.
Disclaimer: medical
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Qiyaastii
BioMedLib waxay isticmaashaa kumbuyuutaro otomaatig ah (algorithms-ka barashada mashiinka) si ay u soo saaraan laba su'aalood iyo jawaabo.
Waxaan ka bilownay 35 milyan oo daabacaadyo caafimaad oo ku saabsan PubMed/Medline. Sidoo kale, bogagga RefinedWeb.
Eeg "Tixraacyada" sidoo kale "Qeexitaanka mas'uuliyadda".
