The incidence and prevalence of depression is quite high, which not only brings heavy mental burden and economic pressure to individuals and families and reduces the quality of life, but also brings heavy burden and damage to the society, so it is very important for individuals and society to prevent the occurrence of depression, reduce the incidence prevalence and prevent its recurrence.
1.Prevention of genetic factors
Depression, whether unipolar or bipolar depression, has been confirmed by many studies to be related to genetic factors, thus avoiding the role of genetic factors is one of the fundamental measures to prevent the occurrence of depression. To avoid the role of genetic factors, one should choose a spouse carefully and try to choose a partner with no family history of psychiatric disorders such as affective disorders, no history of suicide, personality abnormalities, alcoholism, etc., and have a good fertility.
If you choose a person with a family history of the above-mentioned diseases, it is best to conduct genetic counseling to assess the risk rate of emotional disorders in the next generation, and if the risk rate is greater than 5%, it is best to advise them not to have children, and prevent them from having children if the risk rate is greater than 10%, and greater than 20%.
2.Conceiving a fetus
Both spouses should do pre-conception checkups, ensure adequate nutrition supply after pregnancy, avoid bad emotional stimulation, balanced nutrition for pregnant women and fetuses, ensure normal development of fetal brain nervous system, endocrine and organs, and prevent the occurrence of depression in the future.
3, pay attention to the growth of children
Research shows that childhood misfortunes have a significant impact on the occurrence of depression, so we should care for our children, pay attention to their growth, so that children feel safe at home, and try to avoid children suffering from mental trauma in childhood, such as parental discord, frequent quarrels, divorce, alcoholism, gambling, drug addiction, crime, etc., which can cause psychological trauma to children; discrimination, abuse of children, rough and harsh discipline of children, scolding at every turn; Damage to their self-esteem and self-confidence, so that the child feels inferior, laying the foundation for the formation of their depressive personality and the occurrence of depression in the future.
4.Actively prevent teenage depression
Adolescence is the transition period from childhood to adulthood, contradiction, sensitivity and ego are their outstanding psychological characteristics, due to the huge changes in physiology and psychology, they are prone to various psychological disorders, among which depression is the most common. For the prevention of adolescent depression, according to its physiological characteristics, exercise therapy is the most appropriate.
Scientific research proves that exercise can strengthen metabolism and relieve negative psychological energy, which can prevent the onset of depression; exercise helps to enhance physical fitness and produce positive psychological feelings, which can improve mood and eliminate a series of symptoms of depression faster. It is worth noting that to achieve the effect of prevention and treatment of adolescent depression, one should choose the appropriate exercise program according to their specific conditions under the guidance of exercise health experts, and maintain a certain intensity, duration and frequency. The following exercises have a general role in the prevention and treatment of depression in adolescents.
(1) running Scientific research has confirmed that endorphins secreted by the brain during running is a biochemical substance similar to morphine, which is a natural painkiller and can give people a sense of euphoria and has a unique effect on reducing psychological stress. Choose running time in the evening is appropriate, the speed of 120 steps / minute, at least 3 times a week, each lasting 15 minutes.
(2) jump rope can increase body coordination, because in the process of jumping rope in the position of the head in the rapid movement up and down, effectively strengthen the vestibular function, can produce a good psychological feeling, improve self-confidence. The speed is 30-60 times / min, every other day, each time lasts 10 minutes.
(3) Fitness dance In the dynamic sound of music, so that the torso to be stretched to the full, attention is strengthened. Three times a week, for 20 minutes each time.
(4) Walking is appropriate in a beautiful and quiet environment, can improve cardiorespiratory function, improve the effect of oxygen uptake, it is recommended to walk 1500 meters a day, and strive to walk in 15 minutes. Later gradually increase the distance, until 45 minutes to walk 4500 meters.
(5) collective sports such as passing activities, volleyball or sports games. Collective sports require group cooperation, which is of special significance to improve interpersonal relationships of depressed patients; in addition, because sports games are competitive, episodic and interesting, they can improve the mood of gamers, cultivate their lively and cheerful personality and the psychological qualities of solidarity, bravery and tenacity, resourcefulness and decisiveness, and enable healthy development of body and mind. It is recommended to participate in group sports at least once a week, with a duration of 30 minutes each time.
A recent study at Duke University Medical Center proved that exercising three times a week is effective in preventing and treating depression and has a very low relapse rate. Even depressed patients of other ages can also prevent and treat depression by choosing one or more of the above programs for long-term exercise, depending on their own situation. Attention should be paid to aerobic exercise, generally should not make a large intensity of strenuous exercise.
5.Avoid the influence of adverse life events
In the daily study, work, life, everyone will encounter frustration, or even a major change, resulting in depression, sadness, anxiety, self-doubt and other adverse emotions, to try to eliminate these adverse emotions as soon as possible. Therefore, it is necessary to strengthen personal qualities, to be open-minded, to develop hobbies and interests, to learn to look at problems objectively and comprehensively, and to be able to correctly assess their own abilities. For the strengthening of mental qualities can be exercised in the following six areas, which are called “6S” (Sleeping, Sport, Speaking, Slowdown, Stop, Standby), in these six areas to pay attention to and exercise, help to be mentally prepared to meet the various setbacks and bad moods in life.
(1) Sleeping (good sleep quality)
Good sleep can relieve bad emotions, make people energetic, mental ability to enhance. As the saying goes, “rest is to go farther”, but if we always arrange tomorrow’s work matters or repeatedly think about life before going to bed, thus feeling the pressure of life, and the emotional reaction of worry, anxiety, uneasiness, which leads to insomnia, nightmares and other physical and mental conditions, will make the next day’s It will make the next day’s work emotionally depressed, thinking ability is reduced. Therefore, it is recommended to first develop good sleep habits, go to bed at a fixed time every day, and develop the habit of drinking hot milk or brushing your teeth before bed (try not to wash your face with cold water, it will excite the nerves), listening to soft music. In this way, as soon as you prepare for bed each night, it will give the brain a hint “I’m going to sleep”, thus forming a good conditioned reflex, which will gradually slow down the fast-running brain, helping to interrupt the thoughts and get undisturbed sleep.
(2) Sport (appropriate leisure sports)
To have a sound, strong mental quality, in addition to a good mental state, but also need to have a strong physical strength to cope with the daily tiresome work and life, the appropriate daily leisure sports, can help us have a strong body and energy, while in leisure sports, can help us relax a day of tense muscles and nerves, promote the body’s metabolism, thereby strengthening the quality of personal psychology.
(3) Speaking (to maintain good communication will, a variety of self-expression mode)
In work and life we often encounter many frustrations, misunderstandings and interpersonal problems, and these frustrations and misunderstandings are often caused by communication problems, such as the other party received incorrect communication messages, you use the wrong and inappropriate way of communication, or even close the communication channels and other factors, causing conflict and damage in the work, so learn good communication mode, establish a perfect communication Therefore, learning good communication mode and establishing a perfect communication channel is a very important thing. For communication, first of all, we must maintain good communication motivation, recognize the importance of communication and enjoy communication, which is the fundamental to maintain good interpersonal relationships. In addition, you should pay attention to the establishment of good interaction patterns in general, you can participate in or organize colleagues and family gatherings and dinners, etc.. Pay attention to join their small talk and activities, listen at the early stage of joining, and gradually express their views. If you have established good communication channels, you can seek timely confirmation and support when you encounter frustration and misunderstanding, and many psychological problems can be eliminated in an invisible way. In addition, the way of communication is not only a language, sometimes for colleagues to open the door, give up the seat and other body movements is also a good way to express, you can let others understand you more directly.
(4) Slow down (gentle, solid attitude towards life)
In our daily life, we often take fast and efficient work because of the demand for performance and eagerness to achieve, but because of this, some mistakes and misunderstandings happen inadvertently. Or neglect the more detailed parts, resulting in the need to spend considerable effort on the revision (try to recall the situation when you are looking for something and often do not know that something is right next to you), especially when faced with a crisis situation, it is recommended to face it with a gentle and solid attitude towards life, firmly believing that “although the road is far, you will get there if you walk. Although it is difficult, it will be done”. Within the limits of your ability, be quiet about the development of the situation, and believe that there will always be a day when the sun will shine again.
(5) Stop (appropriate to stop bad emotions and thinking)
Whenever we encounter setbacks in work and life, we are always in a bad mood, disappointed, all we can think about is our mistakes and self-blame, and the most harmful thing is to think about these emotions and self-blame ideas over and over again, mental regurgitation. Especially for people with high self-esteem, often because of such an emotional state, and lead to the loss of confidence in their own abilities, low interest in life and work, thus causing obstacles to work and loss of hope for life. Therefore, we should learn to properly stop the bad emotions and thinking, and call “stop” to ourselves at any time to avoid the continued expansion of the psychological damage to the self, and should always face a new attitude in our life, so that we can give full play to our potential.
(6) Standby (constantly preparing for self-enrichment and keeping an expectant heart)
When we have adjusted all the states to the best condition, our performance in life is already in a very good state, but we should not be satisfied with this, we still need to constantly enrich ourselves and face the unpredictable bad conditions in life with a “prepared heart” to fight against the momentary impact. Even in the face of a momentary failure of the self, there is no need to be discouraged, the most fear is to lose hope in the self, resulting in decadence, frustration, low self-esteem, despair, as opposed to a more positive attitude to face, always hold unlimited hope for the future, self-motivation to create light in adversity, such an attitude to life will enable us to approach life positively, away from depression.
With the continuous self-care and training of the above six aspects, it is believed that we will improve our ability to cope with various adverse events in life and work, and at the same time, we will improve our attitude towards life and improve the quality of life. In short, the fundamental thing is to deal with setbacks with a positive mindset, remembering that “any failure contains the seeds of success”, a quote from Napoleon Hill. Hill’s famous quote. When you encounter bad moods, if you still can’t get rid of them, even if you can’t get rid of them by communicating with your friends and relatives, you should consult a psychologist in time to get help and prevent depression in the bud.
6.Health care for women during menopause
During menopause, the ovaries stop ovulating, menstruation stops and gonadal activity declines, resulting in changes in the endocrine system and related metabolism. There is also an obvious dysregulation of the vegetative nerves, thus affecting the higher neural activity of the cerebral cortex. As a result, women in menopause often experience physical weakness, lack of energy, anxiety and insecurity. Combined with the increasing aging of the external appearance and the instability of the plant nerve function, many people show a cluster of menopausal symptoms to varying degrees. A small number of people develop a state of menopausal depression or paranoia, prompted by trauma. People who suffered from affective psychosis in their youth are also prone to develop it during menopause, with anxiety and depressive states as the main clinical symptoms. People in the menopause stage should strengthen their physical exercise, ensure sufficient sleep, and pay attention to physical and mental health, and prevent mental trauma and physical illness. For those who already have menopausal symptoms, endocrine therapy should be used in a timely manner. For those who are suspected to have emotional abnormalities and suspicions, they should be examined and treated early.
7.Maintenance of old age
As people enter old age, their mental functions naturally tend to be slower and less flexible, their lifestyles become more monotonous, and there are more and more physical diseases such as hypertension, arteriosclerosis, and heart disease, leading to an increase in the incidence of depression in old age year by year. With the aging of the population, the proportion of elderly people in the population is increasing, and the prevention and treatment of depression in old age is gradually being emphasized. The prevention and treatment of depression in old age is mainly from the following aspects: as children, they should pay attention to improve the material living standard of the elderly, strengthen the affection and care for the elderly, pay attention to the loneliness, emptiness, loss and other negative emotions of the elderly, and give spiritual comfort and psychological guidance. As the elderly themselves, they should not only strengthen communication with their children, but also enrich the content of their cultural life, cultivate hobbies suitable for the elderly, relieve mental tension and increase psychological support. For patients with depression, attention should be paid to environmental factors, and timely and regular psychiatric treatment should be given. In addition, active prevention and treatment of somatic diseases should be carried out, and attention should be paid to the patient’s tolerance of any medication used. Geriatric depression is likely to return to normal when the somatic disorders or nutritional or metabolic disorders are relieved. It is important to prevent the development of cerebral atherosclerosis, enhance cerebral blood circulation, pay attention to improving the functional status of the brain, and prevent depression caused by some ischemic brain disorders. If necessary, preventive therapeutic measures can be carried out. Such as taking drugs to lower blood lipids, reduce vascular fragility and promote small artery dilation. Carry out publicity and consultation on mental health of the elderly and popularize general knowledge of medical and health care.