1. Máa mọ àwọn nǹkan tó ń fa ìdààmú ọkàn, kó o sì bójú tó wọn: Máa mọ àwọn nǹkan tó ń fa ìdààmú ọkàn nínú ìgbésí ayé rẹ kó o sì wá ọ̀nà tó o lè gbà bójú tó wọn.
Lára àwọn nǹkan tó lè ṣe bẹ́ẹ̀ ni pé kó o gbé ààlà kan kalẹ̀, kó o kọ́ àwọn ọ̀nà tó o lè gbà sinmi, kó o sì lọ bá àwọn ọ̀rẹ́ rẹ tàbí oníṣègùn.
2. Máa máa ṣe eré ìmárale déédéé: Wọ́n ti fi hàn pé ṣíṣe eré ìmárale máa ń mú kí ọkàn èèyàn yá gágá, ó sì máa ń dín àwọn àmì ìdààmú ọkàn kù.
Máa ṣe eré ìmárale fún nǹkan bí ọgbọ̀n ìṣẹ́jú lọ́sọ̀ọ̀ọ̀sẹ̀.
3. Máa sùn dáadáa: Máa sùn dáadáa, máa sùn déédéé, kó o sì máa sùn déédéé kó o tó lọ sùn.
Àìsí oorun sùn lè mú kí àwọn àmì ìdààmú ọkàn túbọ̀ le sí i.
4. Máa jẹun bó ṣe yẹ: Tó o bá jẹun bó ṣe yẹ, tó sì ní ọ̀pọ̀lọpọ̀ èso, ewébẹ̀, ọkà, àti èròjà protein, wàá lè mú kí ọpọlọ rẹ yá gágá.
Má ṣe jẹ àwọn oúnjẹ tí wọ́n ti ṣe àtúnṣe sí, má sì jẹ ṣúgà, kọfíìnì àti ọtí líle.
5. Máa ní àwọn tó lè ràn ẹ́ lọ́wọ́: Máa ní àwọn èèyàn tó lè ràn ẹ́ lọ́wọ́ tí wọ́n sì lè fún ẹ níṣìírí.
6. Máa máa ronú jinlẹ̀, kó o sì máa sinmi: Ìrònú jinlẹ̀, kí o máa mí jinlẹ̀, àti àwọn ọ̀nà míì tó o lè gbà sinmi lè ràn ẹ́ lọ́wọ́ láti dín ìdààmú ọkàn kù kó o sì máa ronú jinlẹ̀.
7. Wá Ìrànlọ́wọ́ Ògbóǹkangí: Tó o bá ní àwọn àmì ìdààmú ọkàn, má ṣe ṣiyèméjì láti wá ìrànlọ́wọ́ lọ́wọ́ oníṣègùn ọpọlọ.
Tó o bá tètè bẹ̀rẹ̀ sí í ṣe é, wàá lè dènà kí àwọn àmì náà má bàa le sí i.
8. Ṣètò àwọn àfojúsùn tó ṣeé ṣe láti ṣe: Máa pín àwọn iṣẹ́ ńláńlá sí àwọn àfojúsùn kéékèèké tó ṣeé ṣe láti ṣe kó o má bàa dààmú.
9. Máa ṣe àwọn nǹkan tó o fẹ́ràn: Máa ṣe àwọn nǹkan tó o fẹ́ràn tó sì máa ń fún ẹ láyọ̀ tó sì máa ń jẹ́ kó dá ẹ lójú pé o ti ṣe dáadáa.
10. Máa mọrírì àwọn nǹkan tó wà nínú ìgbésí ayé rẹ, kó o sì máa dúpẹ́ lọ́wọ́ wọn.
Èyí lè mú kí èrò inú rẹ yí padà, ó sì lè mú kí inú rẹ dùn sí i.
11. Máa kọ́ ara rẹ lẹ́kọ̀ọ́: Máa kọ́ nípa ìdààmú ọkàn àti àwọn àmì rẹ̀ kó o lè tètè mọ̀ ọ́n, kó o sì wá ìrànlọ́wọ́ tó bá pọn dandan.
12. Wá ìrànlọ́wọ́ fún àwọn ìṣòro ìlera ọpọlọ mìíràn: Ṣíṣe àyẹ̀wò àti ìtọ́jú àwọn ìṣòro ìlera ọpọlọ mìíràn, irú bí ìdààmú ọkàn tàbí ìdààmú ọkàn, lè ranni lọ́wọ́ láti dènà ìdààmú ọkàn.
13. Ṣàkíyèsí ìlera ọpọlọ rẹ: Máa máa ṣàyẹ̀wò ara rẹ déédéé, kó o sì máa ṣàyẹ̀wò ìlera ọpọlọ rẹ.
Tó o bá ṣàkíyèsí pé inú rẹ ń yí padà tàbí pé ìwà rẹ ń yí padà, wá ìrànlọ́wọ́.
14. Má ṣe ya ara rẹ sọ́tọ̀: Máa bá àwọn ọ̀rẹ́ àti ìdílé rẹ sọ̀rọ̀, kó o sì máa kópa nínú àwọn ìgbòkègbodò kan.
Ìyókù lè mú kí àwọn àmì ìdààmú ọkàn túbọ̀ le sí i.
15. Máa fi inú rere bá ara rẹ lò: Máa ṣàánú ara rẹ, má sì máa sọ̀rọ̀ tí kò dára fún ara rẹ.
Máa fi inú rere àti òye tó o máa fi hàn sí ọ̀rẹ́ rẹ hàn ara rẹ.
Rántí pé dídènà àrùn jẹ́ kókó, àmọ́ tó o bá ní àwọn àmì ìdààmú ọkàn, ó ṣe pàtàkì kó o lọ gba ìrànlọ́wọ́ látọ̀dọ̀ oníṣègùn ọpọlọ.
Tó o bá rí ìtìlẹyìn àti ìtọ́jú tó tọ́, wàá lè kojú ìdààmú ọkàn, wàá sì lè gbé ìgbésí ayé tó nítumọ̀.
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.
Ìyàsímímọ́: ìtọ́jú ìlera
Oju opo wẹẹbu yii ni a pese fun eto-ẹkọ ati awọn idi alaye nikan ati pe ko ṣe agbekalẹ pese imọran iṣoogun tabi awọn iṣẹ ọjọgbọn.
A ò gbọ́dọ̀ lo ìsọfúnni tó wà nínú ìwé náà láti ṣe àyẹ̀wò tàbí láti wo àìsàn tàbí àìsàn kan wò, àwọn tó bá sì ń wá ìmọ̀ràn nípa ìṣègùn fúnra wọn gbọ́dọ̀ bá dókítà tó ní ìwé àṣẹ sọ̀rọ̀.
Jọwọ ṣe akiyesi nẹtiwọọki neural ti o ṣe agbejade awọn idahun si awọn ibeere, jẹ pataki ti ko tọ nigbati o ba de si akoonu nọmba. Fun apẹẹrẹ, nọmba awọn eniyan ti a ṣe ayẹwo pẹlu aisan kan pato.
Nigbagbogbo wa imọran ti dokita rẹ tabi olupese ilera ti o ni oye miiran nipa ipo iṣoogun kan. Maṣe gbagbe imọran iṣoogun ọjọgbọn tabi idaduro ni wiwa rẹ nitori nkan ti o ti ka lori oju opo wẹẹbu yii. Ti o ba ro pe o le ni pajawiri iṣoogun, pe 911 tabi lọ si yara pajawiri ti o sunmọ julọ lẹsẹkẹsẹ. Ko si ibatan dokita-aisan ti a ṣẹda nipasẹ oju opo wẹẹbu yii tabi lilo rẹ. Bẹni BioMedLib tabi awọn oṣiṣẹ rẹ, tabi ẹnikẹni ti o ṣe alabapin si oju opo wẹẹbu yii, ṣe eyikeyi awọn aṣoju, ṣalaye tabi tumọ, pẹlu ọwọ si alaye ti a pese nibi tabi lilo rẹ.
Ìyàsímímọ́: ẹ̀tọ́ ọmọnìyàn
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Ti o ba gbagbọ ni igbagbọ to dara pe eyikeyi akoonu tabi ohun elo ti o wa ni asopọ pẹlu oju opo wẹẹbu wa tabi awọn iṣẹ ṣe ilokulo aṣẹ-aṣẹ rẹ, iwọ (tabi aṣoju rẹ) le firanṣẹ akiyesi kan si wa ti o beere pe a yọ akoonu tabi ohun elo naa kuro, tabi idilọwọ iraye si rẹ.
A gbọdọ firanṣẹ awọn iwifunni ni kikọ nipasẹ imeeli (wo abala "Ibaṣepọ" fun adirẹsi imeeli).
DMCA nilo pe akiyesi rẹ ti ilokulo aṣẹ-aṣẹ ti a fi ẹsun kan pẹlu alaye wọnyi: (1) apejuwe ti iṣẹ ti o ni aṣẹ-aṣẹ ti o jẹ koko-ọrọ ti ilokulo ti a fi ẹsun kan; (2) apejuwe ti akoonu ti a fi ẹsun kan ati alaye ti o to lati gba wa laaye lati wa akoonu naa; (3) alaye olubasọrọ fun ọ, pẹlu adirẹsi rẹ, nọmba foonu ati adirẹsi imeeli; (4) alaye nipasẹ rẹ pe o ni igbagbọ rere pe akoonu ni ọna ti o ni ẹsun ti ko ni aṣẹ nipasẹ eni aṣẹ-aṣẹ, tabi aṣoju rẹ, tabi nipasẹ iṣẹ ti ofin eyikeyi;
(5) ìpolongo kan láti ọ̀dọ̀ rẹ, tí o fìdí rẹ̀ múlẹ̀ lábẹ́ ìjìyà ẹ̀rí èké, pé ìsọfúnni tó wà nínú ìkéde náà tọ̀nà àti pé o ní àṣẹ láti mú kí àwọn ẹ̀tọ́ ọmọnìyàn tí wọ́n sọ pé wọ́n ti rú ṣẹ ṣẹ;
ati (6) ibuwọlu ti ara tabi itanna ti ẹni ti o ni aṣẹ tabi eniyan ti o ni aṣẹ lati ṣiṣẹ ni orukọ ẹni ti o ni aṣẹ.
Ti o ko ba ṣafikun gbogbo alaye ti o wa loke le ja si idaduro ti ṣiṣe ẹdun rẹ.
Ìfọ̀rọ̀wérọ̀
Jọwọ fi imeeli ranṣẹ si wa pẹlu eyikeyi ibeere / imọran.
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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