1. Ngidentipikasi jeung ngatur nu nyababkeun stress: Ngidentipikasi sumber-sumber stress dina kahirupan Sadérék sarta néangan cara pikeun ngaturana sacara éféktif.
Ieu bisa ngawengku netepkeun wates, latihan téhnik rélaxasi, jeung néangan bantuan babaturan atawa ahli terapi.
2. Latihan fisik: Latihan bisa ningkatkeun haté jeung ngurangan gejala déprési.
Tujuanana, ulah kurang ti 30 menit latihan nu sedeng-sedengna dina kalolobaan poé dina saminggu.
3. Ngurus kaséhatan saré: Saré cukup, tetep boga jadwal saré nu teratur, sarta nyieun jadwal waktu saré nu rélaxasi.
Kurang saré bisa ngagedékeun gejala déprési.
4. Ngadahar kadaharan nu séhat: Kadaharan nu saimbang jeung loba buah, sayuran, sisikian, jeung protéin nu teu loba lemak bisa ngabantu kaséhatan méntal.
Ulah ngadahar kadaharan nu loba gula, kafein, jeung alkohol.
5. Ngadegkeun sosobatan nu kuat: Kudu ngumpul jeung jalma-jalma nu positif jeung nu bisa ngadukung.
6. Latih diri pikeun sadar jeung rélaxasi: Méditasi, napas jero, jeung téhnik rélaxasi séjénna bisa ngurangan setrés jeung ningkatkeun haté.
7. Néangan bantuan ti ahli: Lamun anjeun ngarasa déprési, ulah ragu néangan bantuan ti ahli kaséhatan méntal.
Lamun dibantu ti mimiti, bisa nyegah gejala-gejalana jadi leuwih parna.
8. Atur cita-cita nu bisa kahontal: Bagikeun tugas nu gedé jadi sababaraha tugas nu leuwih leutik sangkan teu ngarasa kaleuleuwihi.
9. Milu kagiatan nu dipikaresep ku Sadérék: Milu kagiatan nu mawa kabagjaan jeung ngarasa geus hasil.
10. Buktina rasa sukur: Pikirkeun hal-hal nu alus dina kahirupan Sadérék sarta nganuhunkeun kana hal-hal éta.
Ieu bisa ngarobah cara pikir jeung ningkatkeun haté.
11. Diajar: Diajar ngeunaan déprési jeung gejala-gejalana sangkan bisa gancang mikawanoh jeung ménta bantuan.
12. Néangan bantuan pikeun masalah kaséhatan méntal séjénna: Ngungkulan jeung ngubaran masalah kaséhatan méntal séjénna, saperti kahariwang atawa trauma, bisa ngabantu nyegah déprési.
13. Ngawaskeun kaséhatan méntal Sadérék: Sok mariksa diri jeung nalungtik kaséhatan méntal Sadérék.
Lamun aya parobahan haté atawa tingkah laku, ménta bantuan.
14. Ulah ngalamun: Tetep komunikasi jeung babaturan jeung kulawarga, sarta milu kagiatan sosial.
Ngasingkeun diri bisa ngagedékeun gejala déprési.
15. Sing bageur ka diri sorangan: Sing boga rasa karunya ka diri sorangan jeung ulah ngomongkeun nu goréng ka diri sorangan.
Sing bageur jeung ngarti ka diri sorangan, siga ka babaturan.
Inget, pencegahan téh penting, tapi lamun anjeun ngalaman gejala déprési, penting pikeun ménta bantuan ti ahli kaséhatan méntal.
Lamun dibantu jeung diubaran ku cara nu bener, déprési bisa diungkulan, sarta anjeun bisa hirup bagja.
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.
['Bantahan: masalah médis']
['Situs wéb ieu ngan keur tujuan pendidikan jeung informasi, lain pikeun méré naséhat atawa jasa profésional.']
['Informasi nu disadiakeun di dieu teu kudu dipaké pikeun nangtukeun atawa ngubaran masalah kaséhatan atawa panyakit.']
['Punten perhatikeun yén jaringan saraf nu ngahasilkeun jawaban kana pananya, teu akurat lamun ngeunaan eusi numeris. contona, jumlah jalma nu didiagnosis kalawan panyakit husus.']
['Salawasna ménta naséhat ti dokter atawa panyadia kaséhatan nu mumpuni séjénna ngeunaan kaayaan médis. Ulah ngalalaworakeun naséhat médis profésional atawa nunda néangan éta kusabab hal nu geus maca dina ramatloka ieu. Lamun anjeun mikir anjeun bisa jadi boga kaayaan darurat médis, nelepon 911 atawa indit ka kamar darurat pangdeukeutna langsung.']
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['Lamun anjeun percaya yén aya eusi atawa bahan nu disadiakeun dina situs wéb atawa jasa urang ngalanggar hak cipta anjeun, anjeun (atawa agén anjeun) bisa ngirimkeun béwara ka kami pikeun nyuhunkeun eusi atawa bahan éta dipiceun, atawa aksés ka éta diblokir.']
['Bewara kudu dikirimkeun ku email (tempo bagian "Kontak" pikeun alamat email).']
['DMCA merlukeun yén bewara Anjeun tina ngalanggar hak cipta disangka kaasup informasi di handap ieu: (1) pedaran karya nu hak ciptana nu subyek ngalanggar ngaku; (2) pedaran eusi nu disangka ngalanggar jeung informasi cukup pikeun ngidinan urang pikeun nomeran eusi; (3) informasi kontak pikeun anjeun, kaasup alamat anjeun, nomer telepon jeung alamat surélék; (4) pernyataan ku anjeun nu boga kapercayaan alus iman nu eusi dina ragam complaining ngeunaan teu otorisasi ku nu boga hak cipta, atawa agén anak, atawa ku operasi hukum nu mana wae; ']
['(5) pernyataan nu ditandatanganan ku Sadérék, nu ngajamin yén informasi nu aya dina éta surat téh bener jeung Sadérék boga wewenang pikeun ngabéla hak cipta nu diklaim dilanggar.']
['jeung (6) tanda tangan nu nyata atawa éléktronik nu boga hak cipta atawa jalma nu boga wewenang pikeun ngawakilan nu boga hak cipta. ']
['Lamun teu kaasup kabéh informasi di luhur, bisa ngalambatkeun panalungtikan keluhan.']
['Kontak']
['Mangga kirimkeun email ka kami lamun aya pertanyaan/saran.']
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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