找出並處理壓力來源:找出生活中壓力來源,
該如何幫助他們? 提供協助,
運動已被證明能改善情緒,減少抑鬱症狀.
盡量在一週內的大部分日子進行至少30分鐘的中等強度運動.
實行良好的睡眠衛生習慣:充分睡眠,保持正常的睡眠時間表,
睡眠不足可能加劇抑鬱症症狀.
提供更多的水果,蔬菜,全穀物及瘦肉蛋白質,
避免加工食品,過度使用糖類,咖啡因及酒精.
建立強大的支持網絡:讓自己身邊有積極,支持的人,
訓練正念與放鬆技巧: 冥想,深呼吸與其他放鬆技巧,
請盡快向心理健康專業人員尋求協助.
早期介入可防止症狀惡化.
避免感到不知所措.
9. 參與你喜歡的活動:參與能帶給你快樂和成就感的愛好和活動.
請記得在我們生命中所經歷的一切.
這可以幫助你改變思維方式,
11. 了解自己:了解抑鬱症及其症狀,
面對與治療其他心理健康問題, 如焦慮或創傷,
定期檢查自己的心理健康狀況,
請尋求協助.
避免孤立:與朋友及家人保持聯繫,參與社會活動.
沒有人會知道,
請善待自己:實踐自我同情心,
像對待朋友一樣善待自己,
儘管有許多人認為抑鬱症是因個人因素,
抑鬱症是可以控制的,
PubMed/Medline https://www.nlm.nih.gov/databases/download/pubmed_medline.html
RefinedWeb https://arxiv.org/abs/2306.01116
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.
['提供醫療建議或專業服務.']
['提供給我們的資訊不應用於診斷或治療健康問題或疾病,']
['特別是數字內容不準確, 例如確診患有特定疾病的人數.']
['請隨時向您的醫生或其他合格的醫療人員諮詢您的病情. 請勿因為您在本網站上閱讀的內容而忽視專業醫療建議或延遲尋求. 如果您認為您可能有醫療緊急情況,請立即致電911或前往最近的急診室. 本網站或其使用並未建立醫師-病人關係. BioMedLib及其員工或本網站的任何貢獻者,都不會就此提供的信息或其使用作出任何明示或暗示的聲明.']
['該法案為那些認為網路上出現的內容侵犯了他們在美國版權法下的權利的版權所有者提供了補救. ']
['您 (或您的代理人) 可向我們發送通知, 要求移除內容或資料,或封鎖存取.']
['請見"聯絡方式"一節.']
['要求您的侵權聲明包含以下資訊: (1) 侵權聲明所涉及的著作的描述; (2) 侵權聲明所涉及的內容的描述及足以讓我們找到內容的資訊; (3) 您的聯絡方式,']
['(5) 您在作假宣誓的懲罰下簽署的聲明, 表示通知中的資訊是正確的,']
['且 (6) 版權所有者或授權代表其行動的人士的實物或電子簽名.']
['請填寫您的投訴內容.']
['請發送電子郵件給我們,']
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.
This web site is provided for educational and informational purposes only and does not constitute providing medical advice or professional services.
The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
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.
Always seek the advice of your doctor or other qualified health provider regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this web site or its use. Neither BioMedLib nor its employees, nor any contributor to this web site, makes any representations, express or implied, with respect to the information provided herein or to its use.
The Digital Millennium Copyright Act of 1998, 17 U.S.C. § 512 (the “DMCA”) provides recourse for copyright owners who believe that material appearing on the Internet infringes their rights under U.S. copyright law. If you believe in good faith that any content or material made available in connection with our website or services infringes your copyright, you (or your agent) may send us a notice requesting that the content or material be removed, or access to it blocked. Notices must be sent in writing by email (see 'Contact' section for email address) . The DMCA requires that your notice of alleged copyright infringement include the following information: (1) description of the copyrighted work that is the subject of claimed infringement; (2) description of the alleged infringing content and information sufficient to permit us to locate the content; (3) contact information for you, including your address, telephone number and email address; (4) a statement by you that you have a good faith belief that the content in the manner complained of is not authorized by the copyright owner, or its agent, or by the operation of any law; (5) a statement by you, signed under penalty of perjury, that the information in the notification is accurate and that you have the authority to enforce the copyrights that are claimed to be infringed; and (6) a physical or electronic signature of the copyright owner or a person authorized to act on the copyright owner’s behalf. Failure to include all of the above information may result in the delay of the processing of your complaint.
['生物醫學圖書館使用自動化計算機 (機器學習算法) 來生成問答對.']
['開始於3500萬份的生物醫學出版物.']
['請見"參考資料"以及"聲明".']