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Understanding Depression and Work, Is it Situational or You?

Understanding Depression and Work, Is it Situational or You?

At some point in our lives, everyone experiences a level of depression. When your depression seems focused on work, it can be hard to determine if your job is responsible, or if something bigger is happening. If you work full-time, you likely spend around half of your waking hours (or more) at work. You may also spend additional time thinking about it even when you aren’t there.

Symptoms of depression can be highly apparent at work. You may find it difficult to complete your job duties or do everything in your power to avoid having to come in at all. But, before you quit your job as a possible solution, it is important to figure out what is actually going on.

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Situational Depression

Situational depression is technically classified as an adjustment disorder; it results from a particular set of circumstances and does not meet all of the characteristics of a true mental disorder. While the symptoms can be life-altering and should be treated seriously, they tend to resolve themselves once the situation changes.

Clinical Depression

Major depressive disorder can be affected by circumstance, but the true cause goes deeper. Often, a chemical imbalance is at least partially responsible, and symptoms may not ease even when the situation improves. The severity of symptoms may fluctuate, but they play a consistent role in a person’s life. However, with proper treatment, the symptoms can be effectively managed.

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Is it Work?

Unpleasant working conditions can cause situational depression and aggravate major depressive disorder. This makes it more challenging to determine if the work is fully responsible or just a catalyst to an episode of a chronic condition. To make it worse and difficult, tips for managing work depression are often vague and may not help you identify the true source of the issue.

The first step in determining whether your job is to blame for your depression, it is best to seek the care of a mental health professional. They will be able to help you work through the questions and thoughts that will help determine if a change of job would fix the issue or if you are dealing with something greater.

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For example, if you had been at your job (happily) for five years, but ended up with a new boss who treats you poorly, the situation surrounding your workplace may be to blame. However, if you have been at the same job for years, becoming progressively more depressed, and have felt similar shifts throughout the rest of your life, there may be something bigger.

Additionally, if the stress began outside of work, but the symptoms have made maintaining employment difficult, your job may be suffering due to issues in other areas of your life. If those issues resolve, you may find your workplace more enjoyable.

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Think Before You Quit

While quitting your job is an option, it may not be the right move at the beginning. For example, those suffering from major depression may have found any job unbearable during the height of their symptoms. That means you could quit your job only to find no reprieve once the act was done. And that would leave you depressed and newly jobless. If you relied on your income to survive, then your symptoms may get worse as you look for new opportunities.

However, if your depression is truly caused by your job, then you still might want to act more thoughtfully before jumping ship. You may want to begin looking for a new job before you quit your current one, allowing you to transition from one place of employment straight into the next.

In cases where your workplace is dangerous or abusive, then quitting might be your best move. By seeking help from a mental health professional, they can work with you to determine the true nature of your depression. That way you can make an intelligent and informed choice that will help you secure a better future for yourself, which is really the goal you should be pursuing.

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Last Updated on November 5, 2019

How to Memorize a Speech the Smart Way

How to Memorize a Speech the Smart Way

Did you know that 75% of the population suffers from glossophobia? That scary sounding word is one of the most common phobia’s in the world, fear of public speaking.

I’ll bet even as you are reading this, you are getting nervous thinking about giving a speech.

I have got good news for you. In this article, I will share with you a step by step method on how to memorize a speech the smart way. Once you have this method down, your confidence in yourself to deliver a successful speech will increase substantially. Read on to feel well prepared the next time you have to memorize and deliver a speech.

Common Mistakes of Memorizing a Speech

Before we get to the actual process of how to memorize a speech the smart way, let’s look at the two most common mistakes many of us tend to make while preparing for a speech.

Complete Memorization

In an attempt to ensure they remember every detail, many people aim to completely memorize their speech. They practice it over and over until they have every single word burned into their brain.

In many ways, this is understandable because most of us are naturally frightened of having to give a speech. When the time comes, we want to be completely and totally prepared and not make any mistakes.

While this makes a lot of sense, it also comes with its own negative side. The downside to having your speech memorized word for word is that you sound like a robot when delivering the speech. You become so focused on remembering every single part that you lose the ability to inflect your speech to varying degrees, and free form the talk a bit when the situation warrants.

Lack of Preparation

The other side of the coin to complete memorization is people who don’t prepare enough. Because they don’t want to come off sounding like a robot, they decide they will mostly “wing it”.

Sometimes they will write a few main points down on a piece of paper to remind themselves. They figure once they get going, the details will somehow fill themselves in under the big talking points while they are doing the talking.

The problem is that unless this is a topic you know inside and out and have spoken on it many times, you’ll wind up missing key points. It’s almost a given that as soon as you are done with your speech, you’ll remember many things you should have brought up while talking.

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There’s a good balance to be had between over and under preparing. Let’s now look at how to memorize a speech the smart way.

How to Memorize a Speech (Step-by-Step Guide)

1. Write Out Your Speech

The first step in the process is to simply write out your speech.

Many people like to write out the entire speech. Other people are more inclined to write their speech outline style. Whichever way your brain works best is the way you should write your speech.

Personally, I like to break things down into the primary points I want to make, and then back up each major point with several details. Because my mind works this way, I tend to write out speeches, and articles for that matter, by doing an outline.

Once I have the outline completed, I will then fill in several bullet points to back up each big topic.

For instance, if I was going to give a speech on how to get in better shape my outline would look something like this:

Benefits of being in shape

  • Point #1
  • Point #2
  • Point #3

Exercise

  • Point #1
  • Point #2
  • Point #3

Diet

  • Point #1
  • Point #2
  • Point #3

Rest and hydration

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  • Point #1
  • Point #2
  • Point #3

ConclusionNo need for points here, just a few sentences wrapping things up.

As you might imagine, this step typically is the hardest because it’s not only the first step but it also involves the initial creation of the speech.

2. Rehearse Your Speech

Now that you’ve written your speech, or outline, it’s time to start saying it out loud. It’s completely fine to simply read what you’ve written line by line at this point. What you are working on doing is getting the outline and getting a feel for the speech.

If you’ve written the entire speech out, you’ll be editing it while you are rehearsing it. Many times as we say things out loud, we realize that what we wrote needs to be changed and altered. This is how we work towards having a well rounded and smooth speech. Feel free to change things as needed while you are rehearsing your speech.

If you are like me and you’ve written the outline, this is where some of the supporting bullet points will begin to come out. Normally, I will have written several bullet points under each main topic. But as I say it out loud, I will begin to fill in more and more details. I might scratch certain bullet points and add others. I might think of something new at this stage while I am listening to myself and want to add it.

The key to remember here is that you laying the foundation for your awesome speech. At this point, it’s a work in progress, you are getting the key pieces in place.

3. Memorize the Bigger Parts

As you are rehearsing your speech, you want to focus on memorizing the bigger parts, or the main points.

Going back to my example of how to get in better shape, I’d want to ensure I have memorized my primary points. These include the benefits of being in shape, exercise, diet, rest and hydration, and the conclusion. These are the main points I want to make and I will then fill in further details. I’ve got to ensure I know these very well first and foremost.

By practicing your major points, you are building the framework for your speech. After you have this solid outline in place, you’ll continue by adding in the details to round things out.

4. Fill In the Details

Now that you have the big chunks memorized, it’s time to work on memorizing the details. These detail points will provide support and context for your major points. You can work on this all at once or break it down to the details that support each major point.

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For example, the details I might have under the “exercise” big point might include such things as cardio, weights, how many times a week to exercise, how long to actually exercise, and several examples of actual exercises. In this example, I have 5 detail points to memorize to support my major point of “exercise”.

It’s a good idea to test yourself regularly as you are rehearsing your speech. Ask yourself:

What are the 5 detail points I want to talk about that support my 3rd main point?

You need to be able to fire those off quickly. Until you can do this, you won’t be able to associate each of the details with the main point.

You have to be able to have them grouped together in your mind so that it comes out naturally in your speech. So that when you think of main point #2, you automatically think of the 4 supporting details associated with it.

Keep working at this stage until you can run through your speech completely several times and remember all of your big points and the supporting details.

Once you can do that with relative ease, it will be time for the final step, working on your delivery.

5. Work on Your Delivery

You’ve got the bulk of the work done now. You’ve written your speech and rehearsed enough times to have not only your main points memorized but also your supporting details. In short, you should have your speech almost done.

There’s one more step in how to memorize a speech the smart way. The final component is to work on how you deliver your speech.

For the most part, you can go give your speech now. After all, you have it memorized. If you want to ensure you do it right, you’ll want to hone how you are delivering your speech.

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You work on your delivery by rehearsing and running through it a number of times and making tweaks along the way. These tweaks or changes may be are’s where you’d want to pause for effect.

If you’ve found you have used one word 5 times in one paragraph, you might want to swap it out for a similar word a few times to keep it fresh.

Sometimes while working on this part, I’ve thought of a great story that’s happened to me that I can incorporate to make my point even better.

When you work on your delivery, you are basically giving your speech a personality as well.

The Bottom Line

And there you have it, a step by step approach on how to memorize a speech the smart way.

The next time you are asked to give a speech don’t let glossophobia rear its familiar head. Instead, remember this easy to use guide to help craft a powerful speech.

Using the method shown here will help you deliver your next speech with increased confidence.

More About Public Speaking

Featured photo credit: Anna Sullivan via unsplash.com

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