| How to Pierce an Outie Belly Button Posted: 20 Aug 2017 05:00 PM PDT Piercing an outie belly button is much more complicated than piercing an innie belly button. Because of the way they formed after birth, outie belly buttons are made of a different type of tissue than other belly buttons. As a result, there is an increased danger of infection and pain when piercing outie belly buttons. However, by taking time to determine whether you have skin that can be pierced, following safe-piercing practices, and providing after care, you'll know how to pierce an outie belly button. EditCleaning Your Navel and Inserting the Needle - Wash your hands and put on gloves. Use an antibacterial soap to wash your hands. Wash up to your forearms. Pay special attention to your fingers and the area around your fingernails. Once you've washed your hands, put on a fresh pair of latex gloves.[1]
- Sanitize the area around your navel. Dampen several cotton swabs with rubbing alcohol. Take the cotton swabs and wipe in and around the navel. Be careful to get around the skin of your outie, including the upper and lower lip. If you don't properly sanitize your navel, you could have an increased chance of infection.[2]
- Mark the part of the outer lip you are going to pierce. Take a piercing-safe marker and mark the spot you intend to pierce. You can only pierce the upper or lower lip of your outie, not the actual outie.[3]
- Pinch the outie on the marked spot with your piercing clamp. Slide the piercing clamp over the outie lip and pinch down. The clamp should fit snuggly and securely on the part of the lip you are going to pierce. If it's not secure, your piercing might not turn out right.[4]
- Push the needle through the clamp and the marked spot. Swiftly and forcefully push the needle through the clamped spot that you marked. Don't hesitate or go slow, as this will complicate the piercing and make it more painful.[5]
- Once the needle has penetrated the skin of the lip, quickly pull it out.
- Insert the jewelry. Insert the jewelry immediately after you remove the piercing needle from the lip of your belly button. The longer you wait, the bigger the chance that the piercing will close. After the jewelry is in, take care to secure it so it doesn't fall out.[6]
EditProviding Aftercare - Clean the piercing twice a day. After your initial piercing, you should clean the site of the piercing (and the jewelry) twice a day for a month. You can use saline solution to do this. To do this, fill a small cup with the solution and place the cup against your stomach near the piercing. Do your best submerge the piercing in the saline solution. Then, take Q-tips moistened with the solution, and clean around your entire navel.
- If submerging the piercing does not work, you can squirt the solution onto the piercing.[7]
- Monitor the wound. Watch the wound very carefully for a month after piercing. This is important, as belly piercings can easily become infected. If you notice prolonged redness, yellow/green discharge, a foul smell, swelling, or see red lines emanating outward from the wound, you should see a medical professional. These could be signs of infection or even an allergic reaction to the jewelry.
- Wear loose clothes. Since outies stick out more than normal, you'll need to take some steps to avoid snagging your piercing on your clothes. The easiest way to do this is to wear loose clothes and low cut pants. This is important, as snagging your piercing could cause tissue damage and expose you to the danger of infection.[8]
EditDetermining If You Can Pierce Your Outie - Verify you have a lip of normal skin around your navel. The should look like a piece of raised skin around the belly button. It may be limited to the area above or below the belly button. If you have this raised skin, you may be able to pierce it with minimal risk.[9]
- You cannot pierce the actual skin of your outie.
- Consult your piercer. While you think you may have enough skin to pierce your outie, you need to confer with someone who does piercings professionally. Since they regularly do navel piercings, they'll know if your outie can be safely pierced.
- Talk to your doctor. Since the tissue of an outie belly button is different than the tissue of an innie, outie belly buttons are much more susceptible to infection. As a result, you should consult your doctor before getting a piercing.
- If you have any autoimmune disorder or conditions that make you more susceptible to infection, your doctor may advise against piercings.[10]
- Consult your doctor if you have questions about whether it is safe to pierce your outie belly button.
- After piercing, stay out of tubs, public pools, or any other standing body of water that could harbor bacteria.
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| How to Row Faster Posted: 20 Aug 2017 09:00 AM PDT Whether you're competing in a canoe competition or participating in Crossfit, rowing is a demanding but rewarding physical activity. If you want to improve your rowing times, it's not as simple as just putting in a more intense effort. The best way to improve your rowing speeds is by perfecting your technique and maintaining superior physical conditioning. EditRowing Correctly - Get in the proper starting position. The starting position is also known as the catch. In this position, your arms should be straight out in front of you and your shoulders should be level. Lean your upper body forward but keep a straight back. Bend your knees and keep your shins as vertical as possible.[1]
- Drive back with your legs and hips. Push off with your legs and use them to propel yourself backward. Once your legs are extended, bump your hips up. Pulling with your arms in the beginning of the drive will make your rowing less efficient and you'll get tired faster.[2]
- Pull back with your arms. Bend your arms and pull your hands back to your chest while leaning back so that you can get the most power out of your drive. This is called the finish position.[3]
- Your hands should come to the bottom of your chest at the end of each drive.
- Go back to the starting position. After the finish, you enter the recovery stage. Don't rush your recovery by aggressively pushing forward. Instead, concentrate on developing a healthy pace rather than expending unneeded energy. Calm your muscles and allow your body to return to the starting position.[4]
- It's called the recovery stage because you should be exhaling and resting your muscles for a short period.
- The idea behind getting faster is setting a good pace, not frantically trying to pull back as fast as you can during every stroke.
- Exhale during the drive and inhale during the recovery. Make sure to inhale during this time and exhale as you pull backward. Taking short breaths will cause you to become tired faster, and will reduce the speed of your stroke over time. Regulate your breathing by inhaling deeply through your nose and exhaling out of your mouth.[5]
EditMaintaining a Steady Pace - Practice. To increase your rowing times, you'll want your motion to be as smooth as possible. Don't jerk your legs back during the drive or throw your weight into your upper body. Try to transition to each stage of the stroke as smoothly as possible.[6]
- Do three short pulls to get your machine started. Instead of doing one deep pull to get the wheel started on a rowing machine, you can do three smaller pulls in succession. Grab onto the handles and pull back slightly as if you're doing a partial pull. Then, do another pull that's about half a repetition before doing one full pull. This will get your wheel started and so that you can find your pace faster.[7]
- Adjust the drag setting on your machine. The drag setting will increase or decrease the resistance on the machine. If you're having issues because the resistance is too high, you can reduce this setting to make it easier to row. Adjust the drag factor by going into the machine's settings and lowering it.[8]
- Play around with the settings until you find a drag factor that you feel comfortable with.
- Watch your performance monitor. Depending on what kind of rowing machine you're on, there will be different numbers on a display that tells you important details about your workout. Typically this information will include calories, pace, and stroke rate.[9] Keep an eye on the stroke rate so that you know what kind of tempo you're keeping and how fast you're going.
EditPerfecting Your Technique - Use your legs, not arms. Drive the seat back by pushing off with your legs, not pulling with your arms. Keep your elbows straight as you drive back with your legs. You should only pull at the very end of each drive.[10]
- If you feel yourself coming off the rowing seat, it means that you're pushing up, not back.
- Drill the things you aren't good at. Practice will improve your technique and thus your overall speed. If you notice that you're having a hard time with a particular portion of the stroke, you'll want to concentrate on that stage more. Practice doing the part of the stroke you're struggling with, like the catch or the recovery, without doing the full stroke to perfect your technique.[11]
- Videotape yourself. Watching a video of your technique will clue you into the areas that need improvement. Have a friend or teammate videotape your stroke and review the video so that you know what you should concentrate on improving.[12]
EditExercising to Improve Performance - Workout your lower abdominal muscles. Your lower abdominals are a critical part of being able to row faster and longer. Use workouts like yoga and pilates as well as traditional core exercises like pushups, crunches, and leg lifts to work out your lower abdominal muscles.[13]
- Do front squats. Stand with your feet shoulder width and hold the bar on your chest so that it runs under your chin. Front squats will develop your core strength, upper back, and quadriceps, which are all muscles that are heavily used while rowing.[14]
- Keep your elbows high to maintain good posture.
- The bottom portion of the front squat resembles the position you're in during the catch.
- Practice doing deadlifts. Deadlifts are great because they mimic the action that you do during the drive. Your knees are bent and must drive up. You finish the lift with your shoulders and back, which are the same muscles you utilize when you row.[15]
- Use the pulldown machine. The pulldown machine will work out your shoulders, back, and arms. This is a great exercise to help build power and explosiveness in the final stages of your drive. Grab onto the pulldown grips and pull them down in front of to your chest and down to your waist.[16]
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| How to Treat Depression with Behavioral Activation Posted: 20 Aug 2017 01:00 AM PDT For some people, Behavioral Activation (BA) can help alleviate depression and its symptoms. The goal of BA is for you to feel less isolated by partaking in activities that boost your mood. The idea behind BA is that when people become depressed, they isolate themselves and avoid activities that may combat depression, such as exercising, spending time with friends, maintaining good hygiene, and working towards goals. BA seeks to teach individuals to use these activities to help combat their depression.[1] By implementing behavioral activation and maintaining your daily responsibilities, you can work to manage your depression. You can also learn to focus on your value categories, meaning the most important parts of your life, like your family and friends. EditPracticing Activity Monitoring - Write down your activities. You want to figure out how to spend more time doing what makes you happy. The best way to do that is to start tracking your daily activities. Keep track of everything you do during the day.[2]
- You might write things like "rode my bike to work" or "watched Netflix".
- Find a system that works for you. You could keep a small notebook with you or use the Memo or Notepad function on your phone to log activities.
- Rate your depression. At the end of each day, look back over your activity log. Using a scale of 1 to 5 or 1 to 10, rate each activity depending on how it made you feel. "1" might indicate "very depressed" while "10" could mean "feeling really happy".[3]
- For example, maybe you missed your bus and had to walk home in the rain. You might rate that as a low number on your scale.
- Maybe you had a nice talk on the phone with your mom. That might earn a high score on your scale.
- Keep in mind that it is important to be objective and stick with a specific type of rating system since people tend to exaggerate how they are feeling when they are depressed.
- Schedule more activities that make you feel good. Spend a week or two tracking your activities and rating your depression. Then spend some time looking back over your logs. Notice whether there are certain activities that consistently rate really high on your scale. Then make sure to regularly spend time doing those activities.[4]
- Maybe "reading for pleasure" always rates a 10 in your log. Make it a point to allow yourself some time to enjoy that activity each day. It doesn't have to be a lot of time. Just set aside 30 minutes before bed and take that time to enjoy yourself.
- Complete your entire "to-do" list. The goal of BA is to spend more time focusing on things that bring you joy. Unfortunately, that doesn't mean that you can skip all of the activities that you dislike. You'll still need to go to work and do chores like washing the dishes. Try making a to-do list for each day. It might make you feel good to cross each item off.[5]
- Use your activity tracking to help you. For example, if you know you have a stressful meeting on Monday, make sure to schedule some extra time for something you enjoy, such as reading a new novel that you're interested in. Knowing that you'll be able to unwind might make getting through the meeting easier.
- Set clear and specific goals. Once you've started to understand what triggers your depression and what makes it better, you can start challenging yourself to make some positive changes. Figure out what would make you feel better and set some goals to make that happen.[6]
- Make sure each goal is specific. For example, instead of saying "I want to eat healthier" try saying, "I will eat 5 servings of fruits and vegetables each day and I will cut out fried foods.
- Create attainable goals. Instead of saying "I will find the perfect partner to spend my life with" , say "I will make an effort to meet new people and be open to the possibility of finding love."
EditFocusing on Your Value Categories - Make time for your family. Your values are the things that are most important to you in your life. To focus on your values, write down what they are, and then figure out how to make them priorities. You might write down "family" as a core value. Make specific goals on how to focus on your relationship with your family.[7]
- For example, you could write down, "Eat lunch with my siblings every Saturday."
- Commit to your romantic relationship, if applicable. Concentrating on your values can help you feel more centered and can also make it easier to focus on the positive things in your life. If you are in a relationship, you'll want to make this one of your value categories.[8]Ask yourself questions such as, "What type of partner do I want to be?" and "What do I need from this relationship?" Once you've determined what you want your relationship to look like, take concrete steps to make that happen.
- Maybe you wrote down that you need clear communication in your relationship. With your partner, set aside 20 minutes a day to talk to each other. Put down your devices, turn off the TV, and focus on any issues at hand.
- If you wrote down that you want to be a more attentive partner, you could take time to check in with your partner during the day instead of waiting until after work.
- Devote time to your friendships. Your friends can be one of your greatest assets when you're battling depression. When you're practicing BA, make sure to think about your relationships with your friends. Look for ways to make those bonds stronger.[9]
- Write down what you value about each friendship, such as "Amy always makes me laugh".
- List concrete ways that you can work to improve your relationships. For instance, "I'll make an effort to invite Amy to more social events."
- Set clear goals at work. Your career might be another area that is a major priority in your life. Sometimes depression and anxiety can make it feel like you're going nowhere at work. When you are practicing BA, make sure to write out a list of concrete goals and update this list regularly.[10]
- Make short-term goals. For example, you might write "Increase my sales by 10% this month."
- Include long-term goals. You could say, "Become a Vice President of Accounting within the next year."
- Contribute to the community. Find a way to get involved in your town or neighborhood. Community engagement can help you feel connected to others and also give you a sense of accomplishment. Plus, you're helping someone in need![11]
- Find a place to volunteer that fits your interests. If you're a dog lover, ask the local shelter if they need help. If you're an avid reader, check with the local library to see if they need volunteers.
EditHandling Daily Tasks - Monitor your sleep schedule. When you're dealing with depression, sometimes it can be hard just to take care of yourself. However, in order to feel better, you'll have to practice healthy habits even when you don't feel like it. Tracking your sleep habits can help you make sure that you're getting the right amount of rest. The right amount of sleep can help ease symptoms of depression.[12]
- Try to make a point of going to bed at the same time each night and waking up at roughly the same time each morning. Write down the time you go to sleep and wake up each day.
- If you find yourself sleeping in or feeling like you can't get out of bed, take a look at what happened the day before. You might see a pattern of certain activities causing you to feel drained.
- Eat a healthy diet. It's not a given that changing your eating habits will help your depression. However, certain foods can help ease some of your symptoms. And eating healthy foods can help you feel better overall.[13]
- Certain carbs can help calm you down. Go for "smart" carbs such as whole grains and sweet potatoes. Avoid foods such as cakes and fruit juices.
- Look for healthy proteins. Good proteins can actually increase alertness, which can make you feel better. Try lean meats such as chicken, fish, and Greek yogurt.
- Create a cleaning schedule. When you're dealing with depression, it can be difficult to handle household chores. Write down what needs to be done, and then write down when you will do it. Sticking to your schedule can help you feel more productive and less overwhelmed.[14]
- For example, you might write: "Monday--dust living room" or "Tuesday--do laundry".
- Practice good personal hygiene. Even though it might feel like a challenge, take the time to keep up your hygiene. Take a shower and brush your teeth everyday. Make sure to keep your hair clean, your nails clipped, and use deodorant.[15]
- Ask for help from your therapist. You don't have to tackle BA all by yourself.
- Make adjustments as necessary. This is your program, so do what works for you.
- Be patient with yourself. Change doesn't happen overnight.
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