1. Xamal te saytu ay sabab yuy indi njàqare: Xamal ay sabab yuy indi njàqare ci sa dund te seet ay yoon yu la koy may njàqare.
Loolu mën na indi ay digle, ay doxalin yuy tax ñu mën a dal, ak wut ndimbal ci ay xarit walla ci ab fajkat.
2. Jëfandikoo yaram bu baax: Jëfandikoo yaram dafay yokk sa xol te wàññi ay màndargay njàqare.
Def ci sa yaram lu tollu ci 30 minit ci ayu-bés bi yépp.
3. Jëfandikoo wér-gi-yaramu nelaw: Nelawal bu doy, topp sa tëralin bu jub, te nga tëdd ci jamono ju neex.
Gént gu néew mën na yokk màndarga depresyon.
4. Jëfandikoo ñam wu neex: Jëfandikoo ñam wu neex wu am ay meññeef yu bari, ay mbëjfeppal, ay pepp ak ay poroteyn yu amul xob mën na dimbali wérug xel.
Moytul lekk ñam yu ñu defare ay porose ak lekk lu bare suukar, kafeñ ak biiñ.
5. Jëlal ay xarit yu am doole: Danga war a wër ay nit ñu am xel mu dal, ñu mën a dëfal sa xol te di la ñaax.
6. Jëfandikoo xel mu dal ak ay jumtukaay yuy tax nga mën a dal: Xel mu dal, di nelaw bu xóot ak yeneen jumtukaay yuy tax nga mën a dal, mën na la dimbali nga wàññi njàqare te yokk sa xol.
7. wut ndimbal ci fajkat: Soo amee ay firnde yuy wone ne am nga tiis, bul yeesal di wut ndimbal ci fajkat bu xam-xamam jëm ci wér-gi-yaram.
Bu ñu ko gaaw a faj, mën na tax jàngoro ji bañ a yokku.
8. Def ay mébét yu mën a am solo: Delloo ay liggéey yu mag ci ay yu ndaw yu mën a am solo ngir bañ a am coono.
9. Def lu la neex: Def lu la neex te di la neexal.
10. Jëfandikoo ngërëm: xoolal ci lu baax li am ci sa dund te gërëm ko.
Loolu mën na la dimbali nga soppi sa xalaat te yokk sa mbëggeel.
11. Jàngal sa bopp: Jàngal ci lu jëm ci njàqare ak ay màndargaam ngir mën a xam bu njëkk te wut ndimbal su ko soxlaa.
12. Seet ndimbal ci yeneen feebar yuy wàlle xel: Jëfandikoo ak faj yeneen feebar yuy wàlle xel, niki njàqare walla metit, mën na dimbali ñu bañ a am njàqare.
13. Xoolal sa wér-gi-yaram: Seetal sa bopp saa su nekk te seetal sa wér-gi-yaram.
Boo gisee ay coppite ci sa jikko walla ci say jëf, wutal ndimbal.
14. Moytu wéy di wéy di wéy: Danga war a ànd ak say xarit ak say njaboot, te bokk ci yëngu-yëngu yi ñuy def ci biir mbooloo mi.
Dëddu nit ñi mën na yokk feebar bi.
15. Na nga baaxal sa bopp: Na nga yërëm sa bopp te bañ a wax lu bon ci sa bopp.
Jëfandikoo sa bopp ak benn yërmande ak ràññee nga koy joxe sa xarit.
Fàttalikuleen ne, aar moo am solo, waaye su fekkee ne am ngeen ay firndey njàqare, li am solo mooy wut ndimbal ci fajkat bu xam-xamam jëm ci wérug xel.
Su ñu la dimbali te faj la bu baax, mën nga mën a noot sa xel-sa-bopp te mën nga dund dund bu neex.
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.
['Waxtaan: wér-gu-yaram']
['Web bii dañu koy defar ngir jàngal ak a xamle rekk te du ngir jox ay digal ci wàllu wér-gu-yaram walla ay liggéey yu ñu mën a def.']
['Xam-xam bi ñu leen di jox waruñu koo jëfandikoo ngir seet walla faj wér-gi-yaram walla jàngoro, te ñi bëgg a laaj ay leeral ci wàllu wér-gi-yaram war nañu seeti doktoor bu ñu nangu.']
['Seetal ne jàmbaar gii di sàkk tontu yi ci laaj yi, dafa ñàkk solo lool ci lu jëm ci limu limu nit ñi, niki limub ñi ñu jàngal ab jàngoro.']
['Danga war a wutal sa doktoor walla beneen fajkat bu am xam-xam ci lu jëm ci wér-gu-yaram. Bul sàggane walla nga gaaw a wutal sa doktoor ndax dara lu nga jàng ci dal bii. Soo xalaatee ne am nga lu la soxla ci wér-gu-yaram, wool 911 walla nga dem ci fajukaay bu la gën a jege ci saa si. Dal bii walla jëfandikoo ko taxul nga nekk ak ab doktoor walla ab jarag. BioMedLib walla ay liggéeykatam, walla kenn ci ñi koy jëfandikoo, duñu wax dara, muy lu leer mbaa lu leeradi, ci lu jëm ci xibaar yi ñu leen di jox fii walla ci ni ñu koy jëfandikoo.']
['Séddo: sañ-sañu jëfandikoo']
['Sàrtu sàmm-sañu-xët yi ñu bind ci Internet ci atum 1998 (Digital Millennium Copyright Act of 1998), 17 U.S.C. § 512 (ci angale mooy DMCA) dafay may boroom-sañu-xët yi ñu jàpp ne ay mbind yu feeñ ci Internet dañuy yàq seen sañ-sañ ci yoon wi ñu bind ci Amerig. ']
['Sudee gëm nga ci lu wér ne lenn ci li nekk ci sunu dal bi walla ci sunuy liggéey dafa moy say sañ-sañ, yaw (mbaa sa jawriñ) mën nga nu yónnee ab bataaxal di laaj ñu dindi li nekk ci dal bi walla ci liggéey bi, walla ñu téye sa jàll ci moom. ']
['Bind nañu ay yëgle ci mbind, ci ab bataaxal (Xoolal "Contact" ngir xam màkkaanu bataaxal bi).']
['DMCA dafa digle ne sa bataaxal bu jëm ci jàddug sañ-sañ bu ñu sos war na ëmb li ci topp: (1) xët wu jëm ci liggéey bi ñu sos ne jàdd nañ ko; (2) xët wu jëm ci li ñu sos ne jàdd nañ ko ak ay xibaar yu doy ngir may nu nu nu man a gis li mu ëmb; (3) ay xibaar yu jëm ci yaw, boole ci sa màkkaanu dal, sa limu telefóni ak sa màkkaanu imeel; (4) ab kàddu bu jóge ci yaw bu lay xamal ne am nga yaakaar bu wér ne li nga sos ci anam wi ñu la ko sosu, moom boroom sañ-sañ bi, walla ki ko dénk, walla benn yoon, nanguwu ko; ']
['(5) ab bataaxal bu ñu la jox, nga dëggal ci sa loxo ne li nga bind dëgg la te am nga sañ-sañu sàmm sañ-sañu jëfandikoo sañ-sañu bind bi ñu la sosal ne yàqu na;']
['ak (6) benn màndarga buy firndeel walla buy wone ay màndarga yuy wone ne moom la sañ-sañu jëfandikoo walla mu ngi koy jëfandikoo ci turu moom. ']
['Suñ la ci dugalul lépp lu ñu wax ci kaw, mën na tax ba say tawat di gaaw a jàppale.']
['Waxtaan']
['Yónneel nu ab imeel bu la laaj walla nga am ay xalaat.']
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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['Lu jëm ci']
['BioMedLib dafay jëfandikoo ay ordinatëër yu automate (algoritmi jàngatukaay) ngir sos ay laaj-ak- tontu.']
['Nu tàmbali ci 35 milyoŋi téerey xam-xamu jëmm ci PubMed/Medline. Te itam ci xëti web yi ci RefinedWeb.']
