1. Tiva ni ku lawula swilo leswi vangaka ntshikilelo: Tiva swilo leswi vangaka ntshikilelo evuton'wini bya wena kutani u kuma tindlela to swi lawula hi ndlela leyi humelelaka.
Leswi swi nga ha katsa ku veka swipimelo, ku titoloveta tindlela to wisa ni ku lava nseketelo eka vanghana kumbe eka dokodela.
2. Endla vutiolori nkarhi ni nkarhi: Ku endliwe vulavisisi lebyi kombisaka leswaku vutiolori byi antswisa ndlela leyi munhu a titwaka ha yona naswona byi hunguta swikombiso swa ntshikilelo.
Tikarhatele ku endla vutiolori byo olova ku ringana timinete ta 30 masiku yo tala evhikini.
3. Endla leswaku u etlela nkarhi lowu ringaneke: Etlela nkarhi lowu ringaneke, namarhela xiyimiso xa wena xo etlela naswona u etlela nkarhi lowu phyuphyisaka.
Ku nga etleli nkarhi lowu ringaneke swi nga nyanyisa ntshikilelo.
4. Dyana swakudya leswi nga ni rihanyo: Swakudya leswi ringaniseriweke leswi nga ni mihandzu yo tala, matsavu, tindzoho ni tiphroteyini leti nga riki na mafurha yo tala swi nga pfuna ku hlayisa rihanyo ra mianakanyo.
Papalata swakudya leswi endliweke hi ku tirhisa tikhemikhali ni chukele ro tala, khafeyini ni xihoko.
5. Tiendlele vanghana lavanene: Tiendlele vanghana lavanene, lava nga ta ku seketela ni ku ku khutaza.
6. Titolovete ku anakanyisisa ni ku wisa: Ku anakanyisisa, ku hefemula hi ku enta ni tindlela tin'wana to wisa swi nga pfuna ku hunguta ntshikilelo ni ku antswisa xiyimo xa wena xa mianakanyo.
7. Lava mpfuno eka dokodela: Loko u ri ni swikombiso swa ntshikilelo wa mianakanyo, u nga kanakani ku lava mpfuno eka dokodela wa mianakanyo.
Ku hatla u tshunguriwa swi nga sivela leswaku swikombiso swa vuvabyi lebyi swi nga nyanyi.
8. Tivekele tipakani leti fikelelekaka: Hambanisa mintirho leyikulu yi va yitsongo, leyi fikelelekaka leswaku u nga titwi u tshikilelekile.
9. Endla mintirho leyi u yi tsakelaka: Endla mintirho leyi u yi rhandzaka ni leyi ku tsakisaka.
10. Vana ni moya wo nkhensa: Anakanya hi swilo leswinene leswi u nga na swona evuton'wini bya wena kutani u swi tlangela.
Leswi swi nga ku pfuna leswaku u cinca ndlela leyi u anakanyaka ha yona ni ku antswisa ndlela leyi u titwaka ha yona.
11. Dyondza: Dyondza hi ntshikilelo wa mianakanyo ni swikombiso swa wona leswaku u ta kota ku wu vona ka ha ri ni nkarhi ni ku lava mpfuno loko swi laveka.
12. Lava mpfuno eka swiphiqo swin'wana swa mianakanyo: Ku tshungula swiphiqo swin'wana swa mianakanyo, swo tanihi ku vilela kumbe ku vaviseka, swi nga pfuna ku sivela ntshikilelo.
13. Languta rihanyo ra wena ra mianakanyo: Tikambisise nkarhi na nkarhi u tlhela u kambela rihanyo ra wena ra mianakanyo.
Loko u xiya leswaku u ni swipfukela kumbe u tikhoma hi ndlela yo biha, kombela mpfuno.
14. Papalata ku tihambanisa ni van'wana: Tshama u ri karhi u vulavurisana ni vanghana ni ndyangu wa wena, naswona u hlanganyela eka mintirho ya vanhu van'wana.
Ku tihambanisa ni vanhu van'wana swi nga nyanyisa ntshikilelo.
15. Titsetselele: Titwele vusiwana naswona u papalata ku tivulavulela swo biha.
Tikhome hi musa ni ku twisisa loku a wu ta ku kombisa munghana wa wena.
Tsundzuka, ku sivela i swa nkoka, kambe loko u ri ni swikombiso swa ntshikilelo, i swa nkoka ku lava mpfuno eka dokodela wa mianakanyo.
Loko u kuma nseketelo ni vutshunguri lebyi faneleke, u nga swi kota ku langutana ni ntshikilelo wa mianakanyo naswona u nga hanya vutomi lebyi enerisaka.
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.
['Xihlambanyo xa vutihlamuleri: swa vutshunguri']
['Website leyi yi endleriwe ku dyondzisa ni ku nyika rungula ntsena naswona a yi nyiki switsundzuxo swa vutshunguri kumbe mintirho ya vativi va swa vutshunguri.']
['Rungula leri nyikeriweke a ri fanelanga ri tirhisiwa ku kambela kumbe ku tshungula xiphiqo xa rihanyo kumbe vuvabyi, naswona lava lavaka xitsundzuxo xa vutshunguri va fanele va vonana ni dokodela la nga ni mpfumelelo.']
['Xiya leswaku ndlela leyi ti-neural net ti hlamulaka swivutiso ha yona a yi pakanisi ngopfu loko ku vulavuriwa hi tinomboro, to tanihi nhlayo ya vanhu lava khomiweke hi vuvabyi byo karhi.']
["Minkarhi hinkwayo kombela xitsundzuxo eka dokodela wa wena kumbe eka muongori la fanelekaka malunghana ni xiyimo xa rihanyo ra wena. U nga tshuki u honisa xitsundzuxo xa dokodela kumbe u hlwela ku xi lava hikwalaho ka leswi u swi hlayeke eka website leyi. Loko u ehleketa leswaku u le xiyin'weni xa xihatla xa rihanyo, bela riqingho eka 911 kumbe u ya ekamareni ra xihatla leri nga ekusuhi na wena hi ku hatlisa. A ku na vuxaka bya dokodela ni muvabyi lebyi tumbuluxiweke hi website leyi kumbe ku tirhisiwa ka yona. BioMedLib kumbe vatirhi va yona, kumbe un'wana ni un'wana la hoxaka xandla eka website leyi, a nga endli switiyisekiso, leswi nga erivaleni kumbe leswi nga erivaleni, malunghana ni rungula leri nga laha kumbe ku tirhisiwa ka rona."]
['Ku ala ku byarha vutihlamuleri: mfanelo yo tsala']
['Nawu wa Digital Millennium Copyright Act wa 1998, 17 U.S.C. § 512 (DMCA) wu nyika tindlela ta ku tihlanganisa na vini va timfanelo ta vuhleri lava va tshembaka leswaku swilo leswi humelelaka eka Internet swi tlula timfanelo ta vona ehansi ka nawu wa vuhleri wa U.S.']
['Loko u tshemba leswaku rungula kumbe swilo leswi kumekaka eka website ya hina kumbe eka mintirho ya hina swi tlula mfanelo ya wena yo endla swilo, wena (kumbe muyimeri wa wena) u nga hi rhumela xitiviso u kombela leswaku rungula kumbe swilo leswi swi susiwa kumbe swi siveriwa.']
['Switiviso swi fanele ku rhumeriwa hi ku tsala hi imeyili (languta eka xiyenge xa "Vuxaka" eka adirese ya imeyili).']
["DMCA yi lava leswaku xitiviso xa wena xa ku tlula nawu wa mfanelo ya ku tsala xi katsa mahungu lawa landzelaka: (1) nhlamuselo ya ntirho lowu nga na mfanelo ya ku tsala lowu ku vuriwaka leswaku wu tluriwile; (2) nhlamuselo ya leswi ku vuriwaka leswaku swi tlula nawu wa ku tsala ni mahungu lama ringaneke ku hi pfumelela ku kuma leswi nga endzeni; (3) mahungu ya ku tihlanganisa na wena, ku katsa ni adirese ya wena, nomboro ya riqingho na adirese ya imeyili; (4) xitiviso xa wena xa leswaku u ni ripfumelo ra leswaku leswi nga endzeni hi ndlela leyi ku vilelaka ha yona a swi pfumeleriwanga hi n'wini wa mfanelo ya ku tsala, kumbe muyimeri wa yena, kumbe hi ku tirha ka nawu wihi na wihi; "]
['(5) xitiyisiso xa wena, lexi sayiniweke ehansi ka nxupulo wa ku hemba, xa leswaku mahungu lama nga eka xitiviso i ntiyiso ni leswaku u na matimba yo tirhisa timfanelo ta vuqambi leti ku vuriwaka leswaku ti tluriwile;']
["na (6) ku sayina ka xiviri kumbe ka elektroniki ka n'wini wa mfanelo ya vuqambi kumbe munhu la pfumeleriweke ku endla hi vito ra n'wini wa mfanelo ya vuqambi. "]
['Loko u nga nghenisi vuxokoxoko hinkwabyo lebyi nga laha henhla swi nga endla leswaku ku tirhana ni xivilelo xa wena swi hlwela.']
['Ku Tihlanganisa']
['Hi kombela u hi rhumela imeyili hi xivutiso/xiringanyeto xihi na xihi.']
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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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.
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['Hi ku komisa']
['BioMedLib yi tirhisa tikhompyuta leti nga lo endliwa (ti-algorithm ta michini) ku endla swivutiso ni tinhlamulo.']
['Hi sungula hi minkandziyiso ya swa vutshunguri ya 35 wa timiliyoni ya PubMed/Medline. Nakambe, matluka ya Web ya RefinedWeb.']
