1. Stres döredýän zatlar bilen tanyş we olary başarma: durmuşyňdaky stres döredýän zatlar bilen tanyş we olary netijeli başarma ýollaryny tap.
Şeýle - de dostlaryňy ýa - da lukmanyňy çagyryp, olara çäkleri goýmaga, dynç almak üçin käbir usullary öwrenmäge kömek ediň.
2. Düzenli beden meşgullygy bilen meşgullan: beden meşgullygynyň göwnüňi göterýändigi we göwnüçökgünligiň alamatyny ýeňleýändigi subut edildi.
Hepdäniň köp günleri 30 minutlap ýarygiç hereket ediň.
3. Ýeterlikli ukybyň bolmagy: Ýeterlikli ukyby al, yzygiderli ukybyň bolmagyna we ýatmaga wagt sarp etmegiň bolmagyna çalyş.
Ýeterlikli ukypsyzlyk göwnüçökgünligiň alamatyny has beterleşdirýär.
4. Saglykly iýmit iýmek: Köp miwe, gögerçin, doly bugdaý we ýönekeý protein bilen deňeşdirilen iýmit aň saglygyny goldamaga kömek edýär.
Galyberse-de, aşhanada iýmit iýmekden, şekerden, kofeýinden we spirtli içgilerden gaça duruň.
5. Gowy dostlary tap: Özüňi gowy garaýyşly we ruhlandyryjy adamlar bilen gurşap al.
6. Ünsli we dynç alyş usullaryny ulan: Ünsli oýlanmak, çuň dem almak we başga dynç alyş usullary stresi azaltmaga we göwnüňi götermäge kömek edýär.
7. Peşgeşli kömek sorap gör: Eger sizde göwnüçökgünlik alamaty bar bolsa, psihiki saglyk meslehetçisinden kömek soramaga çekinmäň.
Erte aragatnaşyklyk keselligiň has beterleşmegini öňe alyp biler.
8. Dogry maksat goý: uly işleri kiçijik maksatlara bölüp, olary ýerine ýetirip biljek bol.
9. Özüňi bagtly duýmaga kömek edýän işleri et.
10. Minnetdarlygy ösdüriň: durmuşyňyzyň gowy taraplaryna üns beriň we olara minnetdarlygyňyzy bildiriň.
Bu pikirleriňizi üýtgetmäge we göwnüňizi götermäge kömek eder.
11. Özüňizi bilimli ediň: Depressiýany we onuň alamatyny bilip, ony derrew duýup, kömek sorap bilersiňiz.
12. Başga pikir kesellerine seretmek üçin kömek soramak: Başga pikir kesellerine seretmek we bejermek, meselem, biynjalyklyk ýa-da travma ýaly, göwnüçökgünligiň öňüni almaga kömek edýär.
13. Ruhy saglygyňyza gözegçilik ediň: Ruhy saglygyňyzy yzygiderli barlaň we baha beriň.
Eger siz göwnüňiziň göterilýändigini ýa - da özüni alyp barşyňyzyň üýtgändigini görseňiz, kömek soraň.
14. Öziňi ýeke galdyrmakdan gaça duruň: Dostlar we maşgala bilen baglanyşykly boluň we jemgyýetçilik işlerine gatnaşyň.
Özüňi çetde tutmaklyk göwnüçökgünligi has beter edýär.
15.Özüňe mähriban bol: Özüňe rehimdarlyk et we özüňe erbet pikirlerden gaça dur.
Özüňize dostlaryňyza edýän ýagşylygyňyzy we duýgudaşlygyňyzy görkeziň.
Ýadyňyzda bolsun, öňüni almak esasy zat, ýöne sizde depressiýa alamatlary bar bolsa, ruhi saglyk meslehetçisinden kömek soramak wajyp.
Eger siz dogry goldaw we bejergi alsaňyz, göwnüçökgünligi ýeňip bilersiňiz we durmuşyňyzy manyly edip bilersiňiz.
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.
['Ýagşylykdan ýüz öwürmek: medisina']
['Bu web - saýt diňe bilim we maglumat bermek üçin niýetlenen.']
['Berilen maglumat saglyk meselesini ýa-da keselini anyklamak ýa-da bejermek üçin ulanmaly däl we şahsy lukman maslahatyny gözleýänler lukman bilen maslahatlaşmaly.']
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['1998-nji ýylyň Digital Millennium Copyright Act, 17 U.S.C. § 512 (DMCA) haky bolanlar üçin Internetde görünýän materiallary ABŞ haky boýunça hukuklaryny bozýar diýip pikir edýänlere çäre görmäge mümkinçilik berýär. ']
['Eger siz biziň web saýtymyz ýa-da hyzmatlarymyz bilen baglanyşykly edip berilýän maglumat ýa-da materiallaryň siziň avtorlyk hukugyňyzy bozýandygyny dogry ynansaňyz, siz (ýa-da wekiliňiz) maglumat ýa-da materiallary aýyrmak ýa-da olara girmegiň bökülmegi barada bize habarlama ýollap bilersiňiz.']
['Habarlamalar elektron poçta arkaly ýazylgy ýollanmaly (elektron poçta jaýyny görmek üçin "Mugallymlar" bölüminde seret).']
['DMCA nusgasyna görä, hakyňy bozmak barada habar bermegiňde şu maglumatlar gerek: (1) hakyňy bozmakda aýyplanýan hakyňy goraýan işiň suratlandyrmasy; (2) hakyňy bozýan maglumatyň suratlandyrmasy we maglumaty tapmaga ýeterlik maglumat; (3) seniň bilen habarlaşmak üçin maglumat, şol sanda seniň adres, telefon we elektron poçtalaryň; (4) seniň hakyňy bozýan maglumatyň hak eýesi ýa-da onuň wekili tarapyndan ýa-da kanun boýunça rugsat berilmändigine gowy ynamyň bardygy barada şaýatlyk.']
['5) Siziň ýalan sözlemek jezasy astynda gol çekip, habarlamada berilýän maglumatyň dogrydigini we siziň bozulan diýip aýyplanýan avtorlyk hukugyny goramaga ygtyýaryňyzyň bardygyny tassyklaýan şaýatlygyňyz;']
['we (6) hak eýesiniň ýa-da hak eýesi adyndan hereket etmäge ygtyýary bolan adamyň fiziki ýa-da elektron goly. ']
['Eger ýokarda agzalan maglumatlaryň ählisini ýazmasaň, şikayetleriňiň çözülmegi giçleşdiriler.']
['Baglanyş']
['Haýsy soragyňyz / teklibiňiz bar bolsa bize email ýollaň.']
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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