O ka thibela jang go tshwenyega thata mo maikutlong?
1. Lemoga dilo tse di go gatelelang le go di laola: Lemoga dilo tse di go gatelelang mo botshelong mme o bone ditsela tse di molemo tsa go di laola.
Seno se ka akaretsa go tlhoma melelwane, go dirisa mekgwa ya go itapolosa le go kopa thuso mo ditsaleng kgotsa mo ngakeng.
2. Itshidile mmele ka metlha: Go ile ga lemogiwa gore go itshidila mmele go tokafatsa maikutlo le go fokotsa matshwao a go tshwenyega thata mo maikutlong.
Ipeele mokgele wa go ikatisa bobotlana metsotso e le 30 mo malatsing a le mantsi mo bekeng.
3. Nna le thulaganyo e e siameng ya go robala: Robala mo go lekaneng, robala ka nako e e tlhomameng mme o nne le thulaganyo e e lapolosang ya go robala.
Go sa robale mo go lekaneng go ka gakatsa matshwao a go tshwenyega thata mo maikutlong.
4. Ja dijo tse di nang le dikotla: Dijo tse di nang le dikotla tse di nang le maungo, merogo, dithoro tse di feletseng le poroteine e e seng mafura di ka thusa go nonotsha botsogo jwa tlhaloganyo.
Tila dijo tse di dirilweng ka dikhemikale le tse di nang le sukiri e ntsi, khafeine le bojalwa.
5. Nna le batho ba ba go emang nokeng: Itsalanye le batho ba ba nang le maikutlo a a siameng, ba ba ka go emang nokeng le go go kgothatsa.
6. Dirisa mekgwa ya go tlhoma mogopolo le go itapolosa: Go tlhatlhanya ka go tlhoma mogopolo, go hema ka tsela e e tseneletseng le mekgwa e mengwe ya go itapolosa go ka thusa go fokotsa go ngomoga pelo le go tokafatsa maikutlo.
7. Batla thuso ya ngaka: Fa o na le matshwao a go tshwenyega thata mo maikutlong, o se ka wa okaoka go batla thuso ya ngaka ya tlhaloganyo.
Go tsaya kgato ka bonako go ka thibela matshwao a bolwetse gore a se ka a etegela.
8. Ipeele mekgele e o ka kgonang go e fitlhelela: Kgaoganya ditiro tse dikgolo ka mekgele e mennye e o ka kgonang go e fitlhelela gore o se ka wa ikutlwa o fekeediwa.
9. Dira dilo tse o di ratang: Dira dilo tse o ratang go di dira le tse di dirang gore o itumele le go ikutlwa o fitlheletse sengwe.
10. Nna le moya wa go leboga: Tlhoma mogopolo mo dilong tse di molemo tse di go diragaletseng mo botshelong mme o leboge.
Seno se ka go thusa go fetola tsela e o akanyang ka yone le go tokafatsa maikutlo a gago.
11. Ithute: Ithute ka go tshwenyega thata mo maikutlong le matshwao a gone gore o kgone go a lemoga ka bonako mme o bone thuso fa go tlhokega.
12. Batla thuso ka mathata a mangwe a tlhaloganyo: Go rarabolola le go alafa mathata a mangwe a tlhaloganyo, a a jaaka go tlhobaela kgotsa go tshwenyega thata mo maikutlong, go ka thusa go thibela go tshwenyega thata mo maikutlong.
13. Ela tlhoko botsogo jwa gago jwa tlhaloganyo: Iponele ka metlha gore o ikutlwa jang mme o sekaseke botsogo jwa gago jwa tlhaloganyo.
Fa o lemoga gore o fetofetoga maikutlo kgotsa boitshwaro, kopa thuso.
14. Tila go itlhaola: Nna o ikgolaganya le ditsala le ba lelapa, mme o nne le seabe mo ditirong tsa loago.
Go itlhaola go ka gakatsa matshwao a go tshwenyega thata mo maikutlong.
15. Nna pelonomi mo go wena: Nna pelotlhomogi mo go wena ka bowena mme o tile go bua dilo tse di sa siamang ka wena.
Itshware ka bopelonomi le ka tsela e e bontshang gore o a tlhaloganya fela jaaka o ne o ka tshwara tsala ya gago.
Gakologelwa gore go thibela bolwetse jono go botlhokwa thata, mme fa o na le matshwao a go tshwenyega thata mo maikutlong, go botlhokwa gore o kope thuso mo ngakeng ya malwetse a tlhaloganyo.
Fa o ka thusiwa le go alafiwa sentle, o ka kgona go laola go tshwenyega thata mo maikutlong mme o ka tshela botshelo jo bo kgotsofatsang.
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.
['Go se ikarabele: kalafi']
['Web site eno e diretswe go ruta le go naya tshedimosetso fela mme ga e neye kgakololo ya kalafi kgotsa ditirelo tsa seporofešenale.']
['Tshedimosetso e e neelwang ga e a tshwanela go dirisiwa go bona bolwetse kana go alafa bothata jwa botsogo, mme batho ba ba batlang kgakololo ya kalafi ba tshwanetse go ikgolaganya le ngaka e e nang le laesense.']
['Tsweetswee ela tlhoko gore thulaganyo ya methapo e e dirang dikarabo tsa dipotso tseno, ga e a tlhomama fa go tla mo dilong tsa dipalo. Ka sekai, palo ya batho ba ba nang le bolwetse bongwe jo bo rileng.']
['Ka metlha batla kgakololo ya ngaka ya gago kgotsa moabi yo mongwe wa kalafi yo o tshwanelegang malebana le boemo jwa kalafi. Le ka motlha o se ka wa itlhokomolosa kgakololo ya kalafi ya porofeshenale kgotsa wa diega go e batla ka ntlha ya sengwe se o se badileng mo website eno. Fa o akanya gore o ka tswa o na le boemo jwa tshoganyetso jwa kalafi, leletsa 911 kgotsa o ye kwa kamoreng ya tshoganyetso e e gaufi le wena ka bonako. Ga go na kamano epe ya ngaka le molwetse e e tlisiwang ke website eno kgotsa go e dirisa. BioMedLib kgotsa badiri ba yone, kgotsa ope fela yo o tsentseng letsogo mo website eno, ga ba dire ditshupetso dipe, tse di tlhamaletseng kgotsa tse di sa tlhamalalang, malebana le tshedimosetso e e mo go yone kgotsa go e dirisa.']
['Go ikgatholosa: ditshwanelo tsa bokwadi']
['Molao wa Digital Millennium Copyright wa 1998, 17 U.S.C. § 512 (the DMCA) o tlamela ka kgetse ya beng ba ditshwanelo ba ba dumelang gore matheriale o o tlhagelelang mo inthaneteng o gataka ditshwanelo tsa bona go ya ka molao wa ditshwanelo wa U.S.']
['Fa o dumela ka pelo yotlhe gore tshedimosetso kgotsa matheriale o o mo website ya rona kgotsa ditirelo tsa rona o gataka ditshwanelo tsa gago tsa semolao, wena (kgotsa moemedi wa gago) o ka re romelela kitsiso o kopa gore tshedimosetso eo kgotsa matheriale oo o tlosiwe kgotsa o thibelwe go o fitlhelela.']
['Dikitsiso di tshwanetse go romelwa ka go kwala ka imeili (leba karolo ya "Contact" go bona aterese ya imeili).']
['DMCA e batla gore kitsiso ya gago ya go tlolwa ga ditshwanelo tsa gago e akaretse tshedimosetso e e latelang: (1) tlhaloso ya tiro e e sireleditsweng ka ditshwanelo e go tweng e tlotswe; (2) tlhaloso ya diteng tse go tweng di tlotswe le tshedimosetso e e lekaneng go re letla go bona diteng; (3) tshedimosetso ya go ikgolaganya le wena, go akaretsa aterese ya gago, nomoro ya mogala le aterese ya imeile; (4) polelo ya gago ya gore o dumela ka pelo yotlhe gore diteng tse di tlotsweng ga di a letlelelwa ke mong wa ditshwanelo tsa gago, kgotsa moemedi wa gagwe, kgotsa ka molao ope; ']
['(5) polelo e e saenilweng ke wena, e e supang gore tshedimosetso e e mo kitsisong e boammaaruri le gore o na le thata ya go diragatsa ditshwanelo tsa botaki tse go tweng di gatakilwe;']
['le (6) saena ya mmatota kgotsa ya eleketeroniki ya mong wa tshwanelo ya go gatisa kgotsa motho yo o filweng tetla ya go dira mo boemong jwa mong wa tshwanelo ya go gatisa. ']
['Fa o sa akaretse tshedimosetso yotlhe e e fa godimo e ka nna ya diegisa go sekasekwa ga ngongorego ya gago.']
['Go Ikgolaganya']
['Tsweetswee re romelele imeile ka potso/kgakololo epe fela.']
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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