1. Khetholla lintho tse u bakelang khatello ea kelello'me u sebetsane le tsona: Khetholla lintho tse u bakelang khatello ea kelello bophelong ba hao'me u fumane litsela tsa ho sebetsana le tsona ka katleho.
Sena se ka akarelletsa ho beha meeli, ho sebelisa mekhoa ea ho phomola le ho batla tšehetso ho metsoalle kapa ho ngaka.
2. Etsa boithabiso ba'mele kamehla: Ho bontšitsoe hore ho ikoetlisa ho ntlafatsa maikutlo le ho fokotsa matšoao a ho tepella maikutlo.
Leka ho ikoetlisa ka matla a itekanetseng bonyane metsotso e 30 boholo ba matsatsi a beke.
3. E-ba le mekhoa e metle ea ho robala: Robala ka ho lekaneng, robala ka nako e tšoanang'me u robale ka nako e khutsitseng.
Ho se robale ka ho lekaneng ho ka mpefatsa matšoao a ho tepella maikutlo.
4. Ja lijo tse phetseng hantle: Lijo tse leka-lekaneng tse nang le litholoana tse ngata, meroho, lijo-thollo tse felletseng le liprotheine tse se nang mafura li ka thusa ho tšehetsa bophelo bo botle ba kelello.
Qoba lijo tse entsoeng ka lintho tse ngata tse tsoekere, k'hafeine le joala.
5. Iketsetse metsoalle e matla: Ikopanye le batho ba nang le maikutlo a matle, ba u tšehetsang ba ka u khothatsang le ho u tšehetsa maikutlong.
6. Itloaetse ho ba hlokolosi le ho sebelisa mekhoa e itseng ea ho phomola: Ho thuisa ka ho ba hlokolosi, ho hema ka botebo le mekhoa e meng ea ho phomola ho ka thusa ho fokotsa khatello ea kelello le ho ntlafatsa maikutlo.
7. Batla thuso ea setsebi: Haeba u e - na le matšoao a ho tepella maikutlong, u se ke ua tsilatsila ho batla thuso ho setsebi sa bophelo bo botle ba kelello.
Ho kenella kapele ho ka thibela matšoao hore a se ke a mpefala.
8. Ipehele lipakane tse ka finyelloang: Arola mesebetsi e meholo ka e menyenyane e ka finyelloang e le hore u qobe ho ikutloa u imetsoe.
9. Etsa lintho tseo u li ratang: Etsa lintho tseo u ratang ho ithabisa ka tsona le tse u thabisang.
10. Itloaetse ho leboha: Tsepamisa maikutlo linthong tse ntle bophelong ba hao'me u ba lebohe.
Sena se ka u thusa hore u fetole tsela eo u nahanang ka eona le ho ntlafatsa maikutlo a hao.
11. Ithuta: Ithute ka ho tepella maikutlong le matšoao a teng e le hore u ka a lemoha kapele'me u fumane thuso ha ho hlokahala.
12. Batla thuso bakeng sa mathata a mang a kelello: Ho sebetsana le mathata a mang a kelello, a kang ho tšoenyeha kapa ho sithabela maikutlo, ho ka thusa ho thibela ho tepella maikutlong.
13. Hlahloba bophelo ba hao ba kelello: Itlhahlobe kamehla'me u hlahlobe bophelo ba hao ba kelello.
Haeba u hlokomela hore u fetohile kapa u itšoere hampe, batla thuso.
14. Qoba ho itšehla thajana: Lula u buisana le metsoalle le ba lelapa,'me u kopanele mesebetsing ea sechaba.
Ho itšehla thajana ho ka mpefatsa matšoao a ho tepella maikutlo.
15. Ikhauhele: Itloaetse ho itšoara ka tsela e bontšang qenehelo'me u qobe ho itšoara hampe.
Itšoare ka mosa le ka kutloisiso joalokaha u ka tšoara motsoalle.
Hopola, thibelo ke senotlolo, empa haeba u e-ba le matšoao a ho tepella maikutlong, ke habohlokoa hore u batle thuso ho setsebi sa bophelo bo botle ba kelello.
Ka thuso le kalafo e nepahetseng, u ka khona ho laola ho tepella maikutlo' me u ka phela bophelo bo khotsofatsang.
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.
['Tlhokomeliso: tsa bongaka']
["Websaete ena e etselitsoe ho ruta le ho fana ka boitsebiso feela'me ha e fane ka keletso ea bongaka kapa litšebeletso tsa litsebi."]
["Boitsebiso bo fanoeng ha boa lokela ho sebelisoa ho hlahloba kapa ho phekola bothata ba bophelo bo botle kapa lefu,'me ba batlang keletso ea bongaka ba lokela ho buisana le ngaka e nang le lengolo la tumello."]
['Ka kōpo hlokomela hore neural net e hlahisang likarabo lipotsong, ha e nepahale haholo-holo ha ho tluoa linomorong.']
["Kamehla batla keletso ea ngaka ea hao kapa mofani e mong ea tšoanelehang oa tlhokomelo ea bophelo mabapi le boemo ba bongaka. Le ka mohla u se ke ua hlokomoloha keletso ea setsebi sa bongaka kapa ua lieha ho e batla ka lebaka la ntho eo u e balileng websaeteng ena. Haeba u nahana hore u ka 'na ua ba le boemo ba tšohanyetso ba bongaka, letsetsa 911 kapa u ee kamoreng ea tšohanyetso e haufi hang-hang. Ha ho kamano ea ngaka le mokuli e bōptjoang ke websaeteng ena kapa tšebeliso ea eona. BioMedLib kapa basebetsi ba eona, kapa motho leha e le ofe ea tlatsetsang ho websaeteng ena, ha a etse litemoso, tse hlakileng kapa tse sa hlakang, mabapi le boitsebiso bo fanoeng mona kapa tšebeliso ea eona."]
['Tlhokomeliso: litokelo tsa bangoli']
['Molao oa Digital Millennium Copyright Act oa 1998, 17 U.S.C. § 512 (DMCA) o fana ka litokelo tsa beng ba litokelo tsa bangoli ba lumelang hore thepa e hlahang Inthaneteng e hatakela litokelo tsa bona tlasa molao oa litokelo tsa bangoli ba U.S. ']
['Haeba u lumela ka tumelo e ntle hore litaba leha e le life kapa thepa e fumanehang mabapi le websaeteng kapa litšebeletso tsa rona e tlōla litokelo tsa hau tsa molao, uena (kapa moemeli oa hau) a ka re romella tsebiso e kōpang hore litaba kapa thepa e tlosoe, kapa ho fihlella ho eona ho thibeloe. ']
['Ditsebiso di tlameha ho romelwa ka lengolo ka imeile (bona karolo ya "Ho iteanya" bakeng sa aterese ya imeile). ']
["DMCA e hloka hore tsebiso ea hao ea ho tlōla ha molao ho boleloang hore e na le boitsebiso bo latelang: (1) tlhaloso ea mosebetsi o sirelelitsoeng ka molao o boleloang hore o tlōloa; (2) tlhaloso ea litaba tse boleloang hore li tlōla molao le boitsebiso bo lekaneng ho re lumella ho fumana litaba; (3) boitsebiso ba ho ikopanya le uena, ho akarelletsa aterese ea hau, nomoro ea fono le aterese ea imeile; (4) polelo ea hau ea hore u na le tumelo e ntle ea hore litaba ka tsela e belaelloang ha e lumelloe ke mong'a litokelo tsa molao, kapa moemeli oa eona, kapa ka ts'ebetso ea molao leha e le ofe; "]
['(5) polelo e saennweng ke wena, tlasa kotlo ya ho hlapanya leshano, ya hore tlhahisoleseding e tsebisong e nepahetse le hore o na le matla a ho tiisa ditokelo tsa mongodi tseo ho thweng di a tlolwa; ']
["le (6) ho saena ka letsoho kapa ka elektronike ha mong'a litokelo tsa bangoli kapa motho ea lumeletsoeng ho nka khato lebitsong la mong'a litokelo tsa bangoli. "]
['Ho hloleha ho kenyelletsa tlhahisoleseding yohle e ka hodimo ho ka baka ho dieha ha ho sebetswa tletlebo ya hao.']
['Ho Iteanya']
['Ka kōpo re romelle imeile ka potso / tlhahiso leha e le efe.']
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
This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services.
The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Please note the neural net that generates answers to the questions, is specially inaccurate when it comes to numeric content. For example, the number of people diagnosed with a specific disease.
Always seek the advice of your doctor or other qualified health provider regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this web site or its use. Neither BioMedLib nor its employees, nor any contributor to this web site, makes any representations, express or implied, with respect to the information provided herein or to its use.
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['Hoo e ka bang']
["BioMedLib e sebelisa lik'homphieutha tse iketsang (machine-learning algorithms) ho hlahisa lipotso le likarabo."]
['Re qala ka lingoliloeng tse limilione tse 35 tsa biomedical tsa PubMed/Medline. Hape, maqephe a websaete a RefinedWeb.']
