<prompt> Etsa lenaneo la mehato e 12 ho laola khatello ea maikutlo.nan  <response>: Instruction in English: Create a 12-step program to manage depression. . Response in English: 1. Acceptance: The first step towards managing depression is to accept that you are experiencing it. Acknowledge that its a common and treatable condition, and understand that seeking help is a sign of strength.2. Seek Professional Help: Schedule an appointment with a mental health professional, such as a therapist or psychiatrist, to get an accurate diagnosis and treatment plan.3. Set Realistic Goals: Its important to set achievable goals for yourself, both short-term and long-term, to help give you direction and a sense of purpose.4. Practice Self-Care: Engage in regular self-care activities, such as getting enough sleep, eating a healthy diet, engaging in physical exercise, and practicing relaxation techniques such as meditation or yoga.5. Build a Support Network: Surround yourself with positive and supportive individuals, whether its friends, family, or a support group. Dont be afraid to reach out for help when you need it.6. Challenge Negative Thoughts: Depression often causes negative thoughts and beliefs about oneself or the world. Its important to practice recognizing and challenging these thoughts so they dont consume you.7. Practice Gratitude: Focus on things you are grateful for, even the small things. Keeping a gratitude journal and writing down a few things each day can help shift your perspective.8. Engage in Meaningful Activities: Find activities that bring joy and fulfillment to your life. This could be a hobby, volunteering, or spending time with loved ones.9. Reduce Stress: Identify and manage sources of stress in your life. This might include setting boundaries, practicing relaxation techniques, or seeking professional help to manage stress.10. Avoid Drugs and Alcohol: Substance abuse can often worsen depression and interfere with treatment. Its important to avoid drugs and alcohol to maintain your mental health.11. Maintain a Routine: Establishing a daily routine can provide structure and a sense of predictability in your life. It can also help you stay on track with self-care and other healthy habits.12. Celebrate Small Victories: Remember to celebrate progress and achievements, no matter how small they may seem. Every step towards managing depression is a victory and should be recognized. . Response in Sesotho: 1. Kamohelo: Mohato oa pele oa ho laola khatello ea maikutlo ke ho amohela hore o na le eona. Amohela hore ke boemo bo tloaelehileng le bo phekolehang, me u utloisise hore ho batla thuso ke sesupo sa matla. 2. Batla Thuso ea Litsebi: Etsa nako ea ho kopana le setsebi sa bophelo bo botle ba kelello, se kang ngaka kapa ngaka ea mafu a kelello, ho fumana tlhahlobo e nepahetseng le moralo oa phekolo. 3. Ipehele Lipakane Tseo U Ka li Finyellang: Ke habohlokoa hore u ipehele lipakane tseo u ka li finyellang, tsa nako e khutšoanyane le tsa nako e telele, tse tla u thusa ho u tataisa le ho ba le morero. 4. Itloaetse ho Itlhokomela: Etsa mesebetsi ea kamehla ea ho itlhokomela, e kang ho robala ka ho lekaneng, ho ja lijo tse nang le phepo e nepahetseng, ho ikoetlisa, le ho itloaetsa mekhoa ea ho phomola e kang ho thuisa kapa yoga. 5. Theha Marang-rang a Tšehetso: Ikopanye le batho ba nang le tšepo le ba u tšehetsang, ebang ke metsoalle, lelapa, kapa sehlopha sa tšehetso. Se tshabe ho kopa thuso ha o e hloka. 6. Phephetso Mehopolo e Fosahetseng: Khatello ea maikutlo hangata e baka menahano le litumelo tse mpe ka uena kapa lefatše. Ho bohlokoa ho itloaetsa ho lemoha le ho phephetsa mehopolo ena e le hore e se ke ea u ja. 7. Itloaetse ho Leboha: Tsepamisa maikutlo linthong tseo u li lebohang, esita le linthong tse nyenyane. Ho boloka bukana ea teboho le ho ngola lintho tse maloa letsatsi ka leng ho ka thusa ho fetola pono ea hau. 8. Etsa Lintho Tse Molemo: Fumana mesebetsi e tlisang thabo le khotsofalo bophelong ba hau. Sena e ka ba ho itlosa bolutu, ho ithaopa, kapa ho qeta nako le batho bao u ba ratang. 9. Fokotsa Khatello ea Maikutlo: Tseba le ho laola mehloli ea khatello ea kelello bophelong ba hau. Sena se ka kenyelletsa ho ipehela meeli, ho itloaetsa mekhoa ea ho phomola, kapa ho batla thuso ea litsebi ho laola khatello ea maikutlo. 10. Qoba Lithethefatsi le Joala: Hangata tšebeliso e mpe ea lithethefatsi e ka mpefatsa ho tepella maikutlo le ho kena-kenana le phekolo. Ho bohlokoa ho qoba lithethefatsi le joala ho boloka bophelo bo botle ba kelello. 11. Boloka Kemiso: Ho theha kemiso ea letsatsi le letsatsi ho ka fana ka sebopeho le boikutlo ba ho tseba esale pele bophelong ba hau. E ka boela ea u thusa hore u lule u le tseleng ea ho itlhokomela le mekhoa e meng ea bophelo bo botle. 12. Keteka Lihlōlo tse Nyenyane: Hopola ho keteka tsoelo-pele le likatleho, ho sa tsotelehe hore na li bonahala li le nyane hakae. Mohato o mong le o mong oa ho laola khatello ea maikutlo ke tlhōlo me o lokela ho elelloa. 