Ways to Cope with Depression

There has been a time in your life, if you are old enough to understand, you have been wondering the purpose of life. The extreme pain and sadness you feel due to emotional disorder or lack of motivation is known as depression. It is absolutely normal to feel emotional and sad in the response to the adverse events in life but not to the point that it threatens your existence. Mostly you get over the short-term sadness with time passing by and some changes you experience in your life, depression is something different. You need to find ways to cope with depression sooner you feel affected so as to not waste precious moments of life being sad and startled by the adverse situations in life.

General Causes of Depression

The cause of your depression can differ from the cause of mine because you may be tensed over things that are normal to me and vice-versa. Though there are some of the common reasons in life that may lead you to depression and you might want to visit a Psychiatrists. Some of the general and common reasons are as follows:

  • Loss of loved ones:

    The loss of the loved ones especially if you were close and grew up watching each other, might leave a deep hole in your heart. You might find yourself in a situation that everything around you seems to remind you of that person. This may cause a mental illness and make it harder for you to continue your daily activities.

  • Stressful Lifestyle:

    If you are the one with very busy lifestyle and stay mostly stressed all the time, you might need a break from your daily life else you will end up in depression. Researches show that high level of cortisol, the hormone released due to stress, can affect the neurotransmitter serotonin and contribute in depression.

  • Drugs:

    Drug abuse contribute to depression, not only the illegal ones, but some prescribed ones as well. It is better to review any medication prior to use and consult your physician if you are feeling depressed.

  • Abuse:

    Past sexual, physical or emotional abuse can lead to clinical depression in your life later on. There are number of cases where the patient is diagnosed with permanent mental disorder and left to survive rest of the life in that phase.

  • Major events:

    Events like disrespect, loss of job, lack of income source, left by loved ones, etc. can contribute to mental depression in high number. People seem to be depressed by even smaller things in this materialistic world these days.

Techniques to Cope with Depression

Ways to Cope with Depression
Can’t always has a “Can” in it
  • Don’t give up on everyone:

    Don’t withdraw from life, socializing can improve the way you think. Be in touch with your friends and family, at least you will have someone to share your fears when you feel low. Give yourself a chance to stand up again.

  • Be more active:

    The main thing that a depressed person does is to become inactive. Becoming inactive will leave you no room for improvement. Take up some exercises, spend some time traveling out or join gym taking care of your physical well-being.

Also Read: Killer Abs Workout

  • Face your fear:

    You will find that once you face your fear, it will no longer bother you anymore. It is till you discover your fear and tackle it, else it will be bugging you for lifetime. If you choose to run away from your fear, you will be running away until you taken over by the depression.

  • Try to eat healthy diet:

    Giving up on crappy food can actually contribute you keeping yourself fresh, young and sharp. You will find yourself loosing excessive weight and relieving stress from your body. The way you look affects the way you think about yourself.

  • Medication:

    There Psychiatrists out there who can help you cope up with your degrading depression. The clinical depression can be cured with your will power and medication, its you to handle your mental portion. Wiring things up again with new beginning might help untangle the situations.

  • Make a schedule:

    If you are running haywire throughout your day, it will probably lead you to stress at the end of the day. Rather than running loose, have a plan for your daily activity and live day as planned not to have anything to be stress for at end.

  • Improve your sleep hygiene:

    If you are not sleeping right, you might end up waking with bad mood. This can affect your day as well. Having a good night sleep can help you release stress and welcome freshness in your daily activity.

  • Stop negative thoughts:

    Try your best to focus on the positive aspects of life rather than the negative ones. Ways to cope with depression isn’t easy. It is as hard as it is easy to get depressed. Develop a mindset of looking at the positiveness in life.

Conclusion

To the concluding note, it is easy to find ways to cope with depression, but the hard part is sticking with it. You will find yourself in situations where you are all ready to quit but that the moment when just pushing a little more can set you free. Keep trying, never give up, these are the most common ways to cope with depression. You can have some more ways to cope up in the post of Very Well Mind.

Barbell Deadlift

Among the three staples of the most effective compound exercise, Barbell Deadlift has the meanest name and reputation. It is one of the best exercises for your traps, back as a whole, glutes with involvement of legs as well. When you are performing the barbell deadlift, your whole body from head to toe is stressed and demolishes maximum amount of muscle fibres. Breaking of muscle fibre is the first step of muscle gain. With involvement of barbell deadlift in a workout routine, the growth has been seen to increase significantly.

barbell deadlift

Grips for Barbell Deadlift

Grip is basically how you lift the barbell. There are generally three grips for performing the deadlift they are as follows:

  • Double Overhand Grip
    It is the most common and basic grip to start deadlift with. You grab the bar with both palms facing yourself. It is the strongest of the grips as well. You should start with this grip and continue with the grip until your grip becomes the limiting factor for your lift.
  • Mixed grip
    In mixed grip, you grab the bar with palms facing each other. Your one arm has overhand grip while another has underhand grip. It is strong as with weak grip, bar rolls away from the palm quite easily. With this grip, when bar rolls away from one palm, it acts oppositely on other hand, so the bar doesn’t slip.
  • Hook Grip
    While we loose grip, thumb is the first one to give up. Hook grip is often used by the Olympic lifters, trapping the thumb between the bar and the first 2 fingers in double overhand grip. It is painful for beginners until the are used to it. There is no way around, you need to learn to get used to it.

Though for building the strength, use of double overhand grip is advised. First you need to build your strength the natural way, they you can start tweaking up your grip as you go up in weight. For the heaviest of your lifts, you can use weight lifting straps for extra grip strength.

Instruction to Perform Barbell Deadlift

Following the correct instructions and keeping the form right all the time will insure the safety of your back. The instructions are as follows:

  • Approach the bar so that it is centred with your legs.
  • Keep your legs hip-width apart.
  • Bend at hip with natural curve of your back keeping the core tight.
  • Grab the bar with your favourite grip, arms being shoulder-width apart.
  • With the proper set up, bend at your knees squatting down until your shin touches the bar.
  • Keep your chest up and back arched to natural curve.
  • Look forward and with a deep breath push through your heels and try to stand up.
  • When the bar passes the knee, pull aggressively with your back pulling the shoulder blades together.
  • When you reach the top, start the descend by lowering the bar nicely by bending the hips and keeping the bar on the ground.

While performing the exercise, avoid any kind of jerking motion. Your back is complex route of spines, you never know what can go wrong. Perform the motion clean and in controlled way.

Also Read: Leg Workouts Without Weights 

Variations of Barbell Deadlift

As per the variation, it is done in different ways depending on your perks to perform the lift.

  • Dumbbell Deadlift

Somewhat similar to barbell deadlift, dumbbell deadlift involves stability as well with two individual weights in hand. You can immediately change grips as well with dumbbells as well. It is a great way to perform deadlift if you are having some sort of problems in their knees or any other that doesn’t let you perform the lift.

  • Conventional Deadlift

Conventional deadlift is the one with the positioning as discussed in the instructions above. It is common one. You get great advantage of your legs during the lift.

  • Sumo Deadlift

Sumo deadlift is performed by standing in the sumo position first. Keep your legs 2x the hip width apart. Grab the bar from inside your legs and perform the lift. This variation decreases the bar travel path from ground to top position.

Conclusion

Hence, barbell deadlift is one of the important lifts that you need to be doing. This increases the overall strength and muscle building capability of your body. But you need to keep good care of your back. Start using weight lifting belts to keep the core tight and assist the lower back during heavy exercise. Perform the lift with safety in mind.

Public Speaking

Public speaking is a thing that most of us are very uncomfortable with. We are very confident when we are alone, the preparation happens in full pace. The confidence level sky-rockets but as soon as we step on stage, everything vanishes like horn from donkey’s head.

Some people are born speaker, though they lack the confidence of speaking out in public. The only thing they need is a little push. A gentle tap of shoulder saying you can do it, that’s all required to strengthen someone. In this particular post, we will discuss the public speaking examples and public speaking skills for students with little bit of tips and tweaks we can apply.

Public Speaking

Types of Public Speaking

Let’s start up with the types of public speaking. Before you can start speaking, first know where, how and what to speak in public. There are basically 4 types of public speaking as listed below.

  • Informative speaking:
    When a person gives a speech about a particular topic or to impart information, it is called informative speaking. Business presentations, seminars, class presentation in schools are some of the examples of informative speaking. You basically have to do some research prior to the informative speaking. It needs to be short and precise because long informative speech is boring.
  • Persuasive speaking:
    When you speak in public to convince people about your product or idea, it is called persuasive speaking. This speaking aims to influence and change the opinions of audience. It is a difficult task to convince people because no people are similar in opinion. But you can try your best. Show your enthusiasm while speaking and try to grab attention with your energy. Persuasive speaking is to be done taking into consideration that you are not giving speech to oblige anyone to follow you but it is something to influence.
  • Speaking to Motivate
    It is a step above convincing, it is something that every individual like to have, “Motivation”. To motivate someone is not a simple task. Every individual has different level of motivation. This is a powerful level of speaking that is done to influence or motivate someone to take a step forward towards positiveness in their life. This type of speaking is very effective in conditions of conflict, in depressing time of life and many other situations. The use of strong words, emotional involvement, a mild aggression, positive attitude and display of conviction. A speaker generally doesn’t rely on facts and figures but delivers the speech to take guard of the emotionally sinking ships of the audience to lift them up from the darkness of depression.
  • Speaking to Entertain
    Speaking in ceremony, is something we do in weddings, funerals, graduation parties, etc. It doesn’t have any particular guidelines to the speech, but it is important to add a personal touch. If you are delivering about someone, it is great to throw in a story about both of you together to involve the audience in the story. It can be humorous, touching, emotional all as per the situation of the speech.

Public Speaking Skills for Students

It is very crucial stage of life, the life of a student. We learn all the important aspects of life during this phase. We get opportunities and moments to address our weakness and enhance our strength during school days. But we need to be strong enough to address the time and get going with the strength.

It is very important for a student to have this skill to their advantage. Later on, in the life, there will be many situations where you will be asked to face the mass. It will depend on you whether you can address them. You can do some skill building activities and help yourself building self esteem with activities. Your self confidence will help you overcome any of those fear you have regarding facing public.

Also Read: Healthy Lifestyle

Public Speaking Tips for Students

Few of the tips for students regarding public speaking is given below.

  1. Practice:
    All you can do more is practice. Make yourself comfortable about whatever you are going to address about. The more you practice, the more you can make other comfortable about the topic.
  2. Visit the room
    If you have access to the place where you will be having the speech, visit there. Make yourself familiar with the environment. Make yourself comfortable. Try delivering the speech there. Look for the spots you can focus on to get rid of stage fright.
  3. Concentrate on your moto:
    When you focus on a particular thing, you are less likely to get over by anxiety. Concentrate on the main moto of your speech and deliver it confidently. It will be appreciated by all your mentors and people you are delivering the speech to.
  4. Observe other speakers:
    If you have chance to watch other speakers first, then watch them closely. Observe the behaviour and overall body language of your favourite speakers. Watch their videos and learn.
  5. Grab the audience’s attention:
    You will have great attention form your audience during few starting minutes of your speech. Be confident there and start with an interesting fact to grab their attention. Speak to the point and watch them indulge in your knowledge.
  6. Try making them laugh:
    Whenever you notice anyone losing attention, just vary your tone and throw in some humorous facts or a joke in general. Ask for the feedback from your audience to see their involvement.

Conclusion

These little tips and tricks are helpful for everyone out there who fear facing the mass. You can either develop a strong base from the beginning of your student life or live with the fear. It is advisable to start early because whatever we learn as a student in our early age, it remains fresh in our minds. Make good use of your opportunity because speakers are among the strong personality of world. They can change you the way they want given that they have unlocked their fear. you can take a look at some more tips from the following website Very Well Mind.