Depressiyaning oldini olish uchun nima qilish kerak?
1. Stressni aniqlash va nazorat qilish: Stress manbalarini aniqlash va ularni samarali nazorat qilish yo'llarini topish.
Bu chegaralar o'rnatishni, dam olish usullarini o'rganishni va do'stlar yoki terapevtdan yordam so'rashni o'z ichiga oladi.
2. Muntazam ravishda jismoniy mashqlar qiling: jismoniy mashqlar kayfiyatni yaxshilaydi va depressiya alomatlarini kamaytiradi.
Haftaning ko'p kunlarida kamida 30 daqiqa o'rtacha intensivlikdagi mashqlar bilan shug'ullaning.
3. Uyquni to'g'ri saqlash: Yetarlicha uxlang, muntazam uyqu jadvaliga rioya qiling va uxlashdan oldin dam olish tartibini o'rnating.
Yomon uyqu depressiya alomatlarini kuchaytirishi mumkin.
4. Sog'lom ovqatlaning: Ko'p miqdorda meva, sabzavot, to'liq donli mahsulotlar va semiz oqsil bilan to'ldirilgan muvozanatli ovqatlanish ruhiy salomatlikni saqlashga yordam beradi.
Ishlab chiqarilgan oziq-ovqatlardan, ortiqcha shakar, kofein va spirtli ichimliklardan qoching.
5. Kuchli qo'llab-quvvatlash tarmog'ini yarating: O'zingizni ijobiy va qo'llab-quvvatlaydigan, hissiy qo'llab-quvvatlaydigan va rag'batlantiradigan odamlar bilan o'rab oling.
6. Ogohlantirish va dam olish usullarini qo'llang: Ogohlantirish meditatsiyasi, chuqur nafas olish va boshqa dam olish usullari stressni kamaytirishga va kayfiyatni yaxshilashga yordam beradi.
7. Mutaxassisdan yordam so'rang: Agar depressiya alomatlarini boshdan kechirayotgan bo'lsangiz, ruhiy kasalliklar bo'yicha mutaxassisdan yordam so'rashdan tortinmang.
Erta aralashuv alomatlarning yomonlashuvining oldini oladi.
8. Haqiqiy maqsadlar qoʻying: Oʻzingizni haddan tashqari charchamaslik uchun katta vazifalarni kichikroq maqsadlarga boʻling.
9. O'zingiz yoqtirgan mashg'ulotlar bilan shug'ullaning: Sizga quvonch va mamnuniyat baxsh etadigan mashg'ulotlar va mashg'ulotlar bilan shug'ullaning.
10. Minnatdorchilikni namoyon eting: Hayotingizning ijobiy tomonlariga e'tibor qarating va ular uchun minnatdorchilik bildiring.
Bu sizning fikrlash tarzingizni o'zgartirishga va kayfiyatingizni yaxshilashga yordam beradi.
11. O'zingizni o'rganing: Depressiya va uning alomatlari haqida bilib oling, shunda ularni erta tanib olishingiz va kerak bo'lganda yordam so'rashingiz mumkin.
12. Boshqa ruhiy salomatlik muammolari uchun yordam so'rang: tashvish yoki travma kabi boshqa ruhiy salomatlik muammolari bilan shug'ullanish va ularni davolash depressiyaning rivojlanishini oldini olishga yordam beradi.
13. Ruhiy salomatligingizni kuzatib boring: O'zingizni muntazam ravishda tekshirib turing va ruhiy salomatligingizni baholang.
Agar kayfiyatingiz yoki xulq-atvoringiz o'zgarganini sezsangiz, yordam so'rang.
14. O'zingizni yolg'iz qoldirmang: Do'stlar va oila a'zolari bilan muloqotda bo'ling va ijtimoiy tadbirlarda ishtirok eting.
Yolg'iz qolish depressiya alomatlarini kuchaytirishi mumkin.
15. O'zingizga mehribon bo'ling: O'zingizga rahm-shafqat ko'rsating va o'zingizga salbiy gapirmang.
O'zingizga do'stingizga nisbatan xuddi shunday mehribonlik va tushuncha bilan munosabatda bo'ling.
Yodingizda bo'lsin, oldini olish juda muhim, lekin agar siz depressiya alomatlarini boshdan kechirayotgan bo'lsangiz, ruhiy salomatlik bo'yicha mutaxassisdan yordam so'rash muhimdir.
To'g'ri qo'llab-quvvatlash va davolash bilan depressiyani nazorat qilish mumkin va siz qoniqarli hayot kechirishingiz mumkin.
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.
Mas'uliyatdan voz kechish: tibbiy
Ushbu veb-sayt faqat ta'lim va axborot maqsadlari uchun mo'ljallangan bo'lib, tibbiy maslahat yoki professional xizmatlar ko'rsatmaydi.
Ma'lumotlardan sog'liqni saqlash muammolari yoki kasalliklarni tashxislash yoki davolash uchun foydalanmaslik kerak va shaxsiy tibbiy maslahat so'raganlar litsenziyaga ega bo'lgan shifokor bilan maslahatlashishlari kerak.
Iltimos, savollarga javoblarni ishlab chiqaradigan neyron tarmog'i, ayniqsa, raqamli tarkibga kelganda noto'g'ri ekanligiga e'tibor bering. Masalan, ma'lum bir kasallik bilan kasallangan odamlar soni.
Har doim shifokoringiz yoki boshqa malakali sog'liqni saqlash provayderining maslahatini so'rang. Hech qachon professional tibbiy maslahatni e'tiborsiz qoldirmang yoki ushbu veb-saytda o'qiganingiz sababli uni so'rashni kechiktirmang. Agar siz tibbiy favqulodda vaziyatga duchor bo'lishingiz mumkin deb o'ylasangiz, darhol 911 ga qo'ng'iroq qiling yoki eng yaqin favqulodda vaziyatlar bo'limiga boring. Ushbu veb-sayt yoki uning ishlatilishi bilan hech qanday shifokor- bemor munosabatlari yaratilmaydi. BioMedLib ham, uning xodimlari ham, ushbu veb-saytga hech qanday hissa qo'shuvchi, bu erda taqdim etilgan ma'lumot yoki uning ishlatilishi bilan bog'liq hech qanday bayonot bermaydi.
Mas'uliyatdan voz kechish: mualliflik huquqi
1998-yilgi raqamli ming yillik mualliflik huquqi to'g'risidagi qonun, 17 U.S.C. 512-moddasi (DMCA) Internetda paydo bo'lgan materiallar AQSh mualliflik huquqi to'g'risidagi qonun bo'yicha o'z huquqlarini buzadi deb hisoblaydigan mualliflik huquqi egalari uchun choralar ko'rsatadi.
Agar siz bizning veb-saytimiz yoki xizmatlarimiz bilan bog'liq bo'lgan har qanday tarkib yoki material sizning mualliflik huquqingizni buzadi deb yaxshi ishonchga ega bo'lsangiz, siz (yoki sizning vakilingiz) bizga tarkib yoki materialni olib tashlashni yoki unga kirishni to'xtatishni so'rab xabar yuborishingiz mumkin.
Xabarlar yozma ravishda elektron pochta orqali yuborilishi kerak (elektron pochta manzili uchun "Muloqot" bo'limiga qarang).
DMCA sizning da'vo qilingan mualliflik huquqi buzilganligi to'g'risidagi xabarnomangizda quyidagi ma'lumotlarni o'z ichiga olishini talab qiladi: (1) da'vo qilingan mualliflik huquqi buzilgan asarning tavsifi; (2) da'vo qilingan mualliflik huquqi buzilgan tarkibning tavsifi va bizga tarkibni topishga imkon beradigan etarli ma'lumotlar; (3) siz uchun aloqa ma'lumotlari, shu jumladan sizning manzilingiz, telefon raqami va elektron pochta manzili; (4) siz tomonidan da'vo qilingan tarzda tarkib mualliflik huquqi egasi yoki uning vakili yoki har qanday qonun tomonidan ruxsat berilmaganligiga ishonchingiz borligi to'g'risidagi bayonot;
(5) siz tomonidan yolg'on guvohlik berish jazosi ostida imzolangan, bildirishnomadagi ma'lumotlar to'g'ri ekanligi va siz buzilgan deb da'vo qilingan mualliflik huquqlarini amalga oshirish vakolatiga ega ekanligingiz to'g'risidagi bayonot;
va (6) mualliflik huquqi egasining yoki mualliflik huquqi egasi nomidan harakat qilishga vakolatli shaxsning jismoniy yoki elektron imzosi.
Yuqoridagi barcha ma'lumotlarni kiritmaslik sizning shikoyatingizni ko'rib chiqishni kechiktirishi mumkin.
Aloqa qilish
Iltimos, har qanday savol / taklif bilan bizga elektron pochta xabarini yuboring.
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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