| How to Deal with Work Related Depression Posted: 25 Apr 2020 01:00 AM PDT Work-related depression likely makes it hard for you to get through your day. While depression can make you feel like you're alone, it's actually a pretty common experience. In the modern workforce, work-related depression is a growing concern as workers try to handle demanding schedules and feelings of uncertainty. Fortunately, you have options for dealing with your depression so you can have a happier work life. [Edit]Finding Fulfillment in Your Work - Look for value in your job while you look for something better. Changing jobs can be really difficult, so you might feel stuck at your current job. Assigning value and purpose to your job may help you feel more positive about it. Think of all the ways your job benefits your life, such as providing you money to pay for a home, food, and other items. Additionally, brainstorm the ways your job allows you to help others, contribute to society, or fulfill an interest of yours.[1]
- For example, let's say you work in retail. You might focus on helping others find the items they need. Additionally, you might volunteer for tasks that make you feel good about yourself, like using your creativity to design a display.
- Similarly, let's say you're a teacher who's overwhelmed. You might remind yourself that you're helping shape young people's lives and focus on the relationships you're building with your students.
- Focus on tasks and situations in your workplace that you can control. Oftentimes, work-related depression occurs when you feel like you have no control at work. You might be upset because your schedule is inflexible, your voice isn't being heard, or your tasks feel overwhelming. Instead of thinking about what you can't control, use the power that you do have. Take ownership of tasks you can do independently and incorporate bits of your personality into your job.[2]
- For instance, you might use your own pens and notepads so they can be personalized. Similarly, you might ask your boss if you can decide in which order you complete tasks.
- Talk to your supervisor about changes you can make to your job. You may need support for your supervisor to overcome your work-related depression, especially if you're unhappy in your job. Meet with your supervisor to talk about adjusting your workload, moving to a different position, changing your work space, or taking a few days off.[3]
- You might say, "Lately I've been really struggling because I'm feeling depressed. I want to keep working here, so I'm hoping you can help me make some changes to my workload that are beneficial to both the business and my mental health."
- Update your resume so you can look for another job. If your job is making you depressed, it may be time to move on to a different career. You need a current resume to help you find the right career for you. Create an updated resume that reflects your current education and job skills so you can start applying for new jobs.[4]
- If you're applying for different types of jobs, you might create more than 1 resume so you can highlight job-specific skills.
- Set aside time each week to send out job applications. You may have to apply for a lot of jobs before you find one that's a good fit for you. Schedule time into your week to search for jobs and apply for the ones that look good for you. Provide a resume, cover letter, and any other information that's requested.[5]
- For instance, you might apply for jobs from 8:00 a.m. to 10:00 a.m. every Saturday morning.
- You may be able to reuse the same cover letter for similar jobs. However, proofread it carefully to make sure you've changed any important details, like the job title or name of the company.
- Take time off if you have any available. It's important to take breaks from work, especially if it's making you depressed. Your mental health is just as important as your physical health, so don't be afraid to take the time you need. Use any vacation or sick time that you've accumulated, or ask for a few days of unpaid leave if you can afford it. Use this time to rest and do things that make you happy.[6]
- Take a mental health day! For instance, ask for a Friday or Monday off if you have weekends off so you can have a special 3-day weekend. If you work weekends, ask if you can have your days off together during the week.
- If possible, you might take a relaxing vacation. If you can't afford to stay somewhere, see if a friend or family member will let you stay with them for a few days.
[Edit]Staying Strong Throughout the Workday - Smile when interacting with others even though you feel down. If your job is making you depressed, you probably hate being there, which can show in your facial expression. Do your best to force a smile when you're talking to customers or coworkers. Try to think of something positive to help you smile, like your pet or a happy memory.[7]
- You might also fantasize about the day you won't have to deal with customers anymore. Anything to get you through the day!
- Don't complain about your job at work. It's okay to vent about what you don't like to your friends or family. However, keep your thoughts to yourself when you're in the workplace so you won't accidentally damage your reputation. When it comes time for you to move on to another job, you can do so on your own terms and are more likely to get a positive reference.[8]
- For instance, you might be tempted to complain to a coworker about how your boss handles rude customers. However, it's best to talk to a friend instead so your boss doesn't find out.
- Be mindful at work so you don't get overwhelmed. You probably have a lot to deal with at work, like deadlines, upcoming projects, and client demands. It's easy to get preoccupied with the future and all that you need to accomplish, which can trigger depression. Instead, be mindful by focusing your thoughts on what's happening in the moment. Just try to get through one day at a time so you don't feel overwhelmed.[9]
- When you make a to-do list, identify the things you can actually get done today and give yourself permission to think about the other things at a later time. Stressing about upcoming work and beating yourself up about things is not going to help you be more productive.
- Prioritize your work tasks to help you avoid falling behind. You probably have tasks that are essential to get completed and others that can wait. Identify which tasks you need to do pronto and what you can put off if necessary. Work on your high priority tasks first so you don't feel like you're falling behind at work.[10]
- If you work in an office, you might prioritize responding to emails, taking care of client needs, and sending reports to your boss. You might spend less time scheduling meetings with coworkers, filing documents, and planning for new projects.
- Similarly, at a retail job you might prioritize helping customers, tending to your register, and keeping the shelves tidy.
[Edit]Improving Your Time at Work - Add cheerful or personalized decorations to your work space. Decorating your work area can help you feel more at home and might lift your spirits. Pick items that inspire happiness, offer encouragement, or make you feel more comfortable. You might incorporate 1 or more of the following:[11]
- A potted plant
- A photo of your loved ones
- Inspirational quotes
- A coffee mug or water bottle that makes you happy
- Brightly-colored pens
- Spend time around coworkers so you don't feel alone. Feeling isolated and lonely at work is a common trigger for workplace depression, so being around others can help. Set up your workstation so you can see other people around you. When possible, enjoy your breaks and lunches with a coworker or friend. Reminding yourself that you aren't alone may help you feel better in time.[12]
- For instance, you might face your desk toward the center of the room instead of a wall. Similarly, you might pair up with a coworker to zone aisles at a department store.
- Depression can make you want to withdraw from others, but doing so can make you feel worse. Try to talk to someone else even if it's just for 5 minutes at a time.
- Take breaks so you can get your mind off of work. A 10-15 minute break gives you time to clear your mind, focus on something else, and start again fresh. Similarly, lunch breaks allow you to recharge and have fun in the middle of the work day. Schedule at least 2 breaks into your day so you have time for yourself. Spend this time chatting with someone, going for a walk, reading an article, doodling, or enjoying a treat.[13]
- Don't talk about work or stressful topics during your breaks. Treat that time as "me time."
- Ideally, take a short mid-morning break, a lunch, and a brief mid-afternoon break.
[Edit]Building a Support System - Give yourself support by using positive self-talk. When you're dealing with depression, you may have a constant stream of negative, judgmental thoughts in your head. Confronting these thoughts with positive self-talk can help you feel better. Talk to yourself like you would speak to a friend who's dealing with workplace stress and depression. Accept your struggles and encourage yourself to keep going.[14]
- Spend 5 minutes a day reminding yourself of your strengths and accomplishments.
- If you catch yourself thinking, "I'm so behind today! I'll never get caught up," replace it with something like, "I can only do my best. Everyone has productive and nonproductive days, so I'm just going to keep working and trust that I'll catch up."
- Talk to your family and friends about how you feel. Your loved ones can provide you the support you need while you cope with your work-related depression. Tell them what you're going through and how it's affecting your life. Ask them to be there for you and help you when you need it.[15]
- You might say, "Work is overwhelming me right now, and I'm not sure if I can handle it. I'm feeling really depressed. Can I call you when I need to talk?"
- If you need help taking care of your responsibilities, you might say, "Right now work is taking everything out of me. Do you think you could handle the laundry this week?"
- Reach out to a mentor, coworker, or supervisor who can advise you. You likely have an ally at work who can help you during this difficult time. Talk to someone you trust about your struggles and ask them for advice. Listen to what they have to say and see if it might work for you.[16]
- You could say, "Right now I feel empty. What part of your job makes you feel fulfilled?"
- Take advantage of employee assistance programs if they're available. Many employers offer employee assistance programs that include mental health support. Talk to human resources or your supervisor to learn if these are available to you. If so, enroll in a program so you can get the help you need.[17]
- You might be able to get free or inexpensive counseling sessions. Additionally, you may be able to get training or support.
- Work with a therapist to help you learn new coping strategies. You may not be able to overcome your depression on your own, and that's okay. A therapist can help you change your thoughts and behaviors so you can deal with your symptoms. Additionally, they can help you learn how to change your self-talk. Ask your doctor to refer you to a therapist or look for one online.[18]
- Your therapy appointments may be covered by insurance, so check your benefits.
[Edit]Creating a Work-Life Balance - Practice self care to help you get through this difficult time. Feeling depressed can make it super hard to take care of your needs. However, it's extremely important that you take good care of yourself so you can start feeling better. Eat healthy meals, take daily baths, follow an exercise plan, sleep 7-9 hours a night, and do something every day that makes you feel good.[19]
- Self care is about more than just treating yourself to something nice. It includes eating well, caring for your body, and taking care of your responsibilities.
- Schedule time every day to do something you enjoy. You don't need a large block of time to have fun. Even 15-30 minutes can be enough time on a busy work day to do something you enjoy. Give yourself time to have fun every day so you don't feel like work is controlling your life. Here are some ideas: [20]
- Go to a local park. You might even go with a friend, your partner, your kids, or your dog.
- Watch an episode of your favorite show.
- Take a bath.
- Read a chapter of a book.
- Work on an art piece or craft project.
- Play a computer or board game.
- Try a new restaurant for lunch or dinner.
- Exercise for 30 minutes a day to boost your mood. Since exercise releases endorphins, it helps you feel happier, even when you're dealing with depression. Additionally, it relieves stress, which can help you feel less overwhelmed with work. Choose an exercise that you enjoy so it's easier to stick with it every day.[21]
- As an example, go for a brisk walk, swim laps, run, join a recreational sports team, take a dance class, or attend a gym class.
- Engage in relaxing activities to help relieve your stress. Although stress is a normal part of life, too much stress can be harmful. Identify coping strategies that help relieve your stress. Then, incorporate them into your daily schedule to help you manage your work stress. Here are some ways you might relax:[22]
- Meditate for 15-30 minutes.
- Color in an adult coloring book.
- Do breathing exercises.
- Spend time in nature.
- Talk to a friend.
- Write in a journal.
- Sleep at least 7-9 hours a day so you're better rested. You may be more likely to fall into a depression if you're sleep deprived, though depression may also make you sleep more. Give yourself enough time to get at least 7 hours of sleep so you're more likely to be rested. Additionally, follow a bedtime routine to help you relax and fall asleep.[23]
- For instance, you might go to bed at 10:00 p.m. every night and wake up at 6:00 a.m. every morning.
- Your bedtime routine might consist of showering, putting on pajamas, and reading a chapter of a book.
- Schedule electronic detox time into every day. You might feel like you're always tethered to your work because you get emails, calls, or texts at all hours of the day. You may feel like you have to answer these messages right away in order to keep your job, but it's still important to set boundaries. Decide which hours of the day are off-limits for you. Silence your phone and don't answer emails during this time.[24]
- On work days, you might put your phone on silent and avoid checking your email after 8:00 p.m.
- On the weekends, you might designate times to deal with emails and texts that are related to work, if necessary. For instance, you may address work tasks from 10:00 a.m. to noon only.
- While your career is important, you need to prioritize your own needs. Give yourself permission to take care of yourself and make changes to help yourself feel better.[25]
[Edit]Warnings - While work can cause depression, it's also a serious mental health condition. You may need to undergo treatment with a mental health professional and could need medication to help you overcome your symptoms. Talk to your doctor to make sure you don't need additional treatment.[26]
[Edit]References |
| How to Make a Homemade Weight Set Posted: 24 Apr 2020 05:00 PM PDT Weights for improving your strength and fitness can be made out of many common household items. Milk jugs, canned goods and assorted everyday objects can help you stay in shape. So save your money and keep fit all at once! [Edit]Making Lighter Homemade Weights - Use a milk jug. Fill a clean, plastic gallon jug with water, sand, rocks, or concrete. Make sure that the jug has a handle; you will use this to complete your exercise reps. Use the handles to lift and lower the jug like you would any hand weight or dumbbell.
- With milk jug hand weights, you can do bicep curls, tricep exercises, bent-over rows, pec flyes, deadlifts, and shoulder raises.
- You can also hold these weights to your sides when you are doing squats or lunges.
- Lift canned goods. Canned goods that fit into your hands work well as simple hand weights. This is especially good if you are starting out and trying to build muscles slowly. Use larger canned goods as heavier weights or medicine balls.
- Make dumbbells from plastic water bottles. Instead of recycling your plastic water and soda bottles, refill them with water, or put pebbles or sand in them instead. When filling them, make sure to weigh them so the weights are the same for both hands. Lift the bottles like you would any dumbbell.[1]
- Make arm weights with water bottles. Instead of using the water bottles for hand weights, this method attaches multiple bottles to your arms like wrist weights. Before you put them on your arms, fill them with sand. For heavier weights, add water after you fill them completely with sand.
- When they are filled, scotch tape the plastic bottles all the way around your forearm. The tape does not touch your skin; it only touches the bottles to hold them together. You can also use duct tape, just don't attach it to your skin. Place the bottles just tight enough so they do not slide off your arms.
- Make a weighted medicine ball from a basketball. Take an old basketball and drill a hole into one of the black stripes. The hole should be big enough to funnel in the weighted material. Place a funnel in the hole and fill with sand or pebbles until you have achieved the desired weight. Use a bike tire patch kit to fill the hole. You can also use duct tape if you don't have a tire patch kit.[2] The repurposed ball can now be used just like a medicine ball.
- Make wrist weights from socks. Fill a clean sock with dry beans. Alternately, use pebbles or small craft rocks for a heavier weight. Sew or glue the open end of the sock closed. Then, sew the ends together, or sew Velcro onto the ends so you can remove it easily.
- Use a scale to adjust the weight. Fill the sock as full as you want based on weight and then cut the excess fabric. If you want to make heavier weights but the inside material won't fit, use a larger sock.
- When choosing a sock, make sure to choose one long enough to wrap around your wrist. If the sock is too long, fill it until it will wrap around your wrist, then cut the excess fabric before closing the end.
- Use packets of rice or beans. These packages are great for mini-weights if you are a beginner. You can use them right from the cabinet for bicep curls and other small weight-lifting moves.
- Cut bicycle tire tubes into hand weights. Take a bicycle inner tube and cut it into equal lengths. Secure one end of the tube with duct tape, then fill the tube with sand. Close the other end with duct tape. You can either leave them flat or bend them into circles until the two ends are touching and secure the ends together with duct tape.[3]
- This is a great method for making weights of different sizes. Start with 1 or 3 pounds. You can also try 5 or even 8 pound weights. Use a scale to weight out the weights before you close them.
- Make a weighted vest. Get a fishing vest or a vest with multiple small pockets. Fill plastic bags with sand or concrete and place in all the pockets. Run, do pull ups, push ups, or go walking while wearing the weighted vest.[4]
- Use paint cans. Hold paint cans in your hands by their handles. Most paint cans are a little heavier than plastic bottles or cans of food, so you can use them as you build muscle. The handles allow you to use the cans like dumbbells.
[Edit]Making Heavier Homemade Weights - Use buckets. Fill a bucket with sand, rocks, concrete, or even water. Use it to do curls or attach two of them to a bar or board and use as a bench press.
- Make a barbell with water bottles. Take 2 packs of 6 bottles each and duct tape them symmetrically to an iron bar you can grip easily. This barbell will be good for any exercise you do with a barbell, like lifts and presses.
- If these 2 packs are too much, don't use half filled bottles. Half-filled bottles will slosh around and shake the bar. Instead, tape individual filled bottles to the bar.
- If 2 packs aren't enough, use four or six packs of bottles taped to the bar. Alternately, tape individual bottles to each end of the bar. First line them horizontally along the bar side by side, then stack them on top of each other. Make sure to leave plenty of room for your hands to grip the bar in wide and narrow grips.
- The taping must be functional. Make horizontal, vertical, and diagonal rounds to wrap the packs to the bar.
- Find old tires lying around the yard. Tires are used in many workout and bodybuilding routines. You can add additional weights to regular tires when doing workouts, or you can go to a junkyard and find tractor tires. Flipping them and tying a rope to them to pull behind you are only two ways you can use a tire as a weight.[5]
- Build a slosh tube. Slosh tubes are long plastic tubes filled with about 40 pounds of water. But the workout benefits come from the uneven, sloshing water, which makes you use muscles as you try to keep the water balanced as it goes from one end of the tube to the other. You can make your own slosh tube with a PVC pipe. The pipe should be about 4 inches in diameter and 9-10 feet long. Place a cap on one end, then fill the pipe halfway with water. Cap the other end.[6]
- Use a duffle bag to make a sandbag. Sandbags are similar to slosh tubes in that they are unstable, shifting weights that require you to engage more muscles. To make an easy sandbag, fill 5 or 6 gallon freezer bags with sand. You want the sandbag to be around 50 or 60 pounds. Double bag the bags so they don't break, and then tape the end. Place the bags into the duffle bag. Zip up the duffle bag, and you are ready to work out![7]
- An alternate way to make a sandbag is to use an old army/navy rucksack or canvas laundry bag. Use contractor garbage bags to fill with pea gravel. You can fill them with 10, 20, or 25 pounds. Fill 5 or 6 bags with gravel, and secure them with duct tape. Add them to the bag until your desired weight.[8]
- Add and remove bags of sand or gravel for different weights. Use a scale to determine how heavy the bag is before you start working out, and add or remove weight accordingly. If you don't want to change the weight, you can add the sand or gravel directly into the bag. You cannot easily remove the weight or add weight if you do this.
- Make sure to leave some room in the interior bags so the sand or gravel can move around.
- If you are adding a large amount of weight, use a sturdier duffle bag.
[Edit]Making Homemade Kettlebells - Use a milk or juice jug. Fill a clean, plastic gallon jug or bottle with water or sand. Make sure that the jug has a handle; this is needed to complete kettlebell exercises.
- Use old paint cans as kettlebells. Since old paint cans are meant to withstand being swung around, they can make great improvised kettlebells. Simply repurpose your paint can dumbbells to use in kettlebell exercises.
- Make a kettlebell out of a potato sack. Purchase a potato, rice, or sugar shipping sack, which can be found at most grocery stores. Fill the sack with sand until you have reached the desired weight. At the top of the sack, tie a loop for your hand. Use rope or duct tape to secure the loop so it doesn't detach. You can reinforce the sides and bottom of the bag with duct tape.
- You can use this method to make multiple kettlebells of different weights. Use a scale to measure out how many pounds you are putting into the sacks before tying the top of the sack.
[Edit]Homemade Weight Ideas [Edit]Warnings - Test the homemade weights carefully before using them in intense workouts. You want to make sure the tape is secure or that nothing will fall out or off and hurt you.
- If using a homemade barbell as described or otherwise, make sure to employ spotters as appropriate to ensure your safety. This is especially important in the bench press, where muscular failure could result in a crushed larynx or worse.
- Be careful with your homemade kettlebell; if your wrist hurts after (or during) your workout, stop using it and buy a kettlebell.
- Always consult with a doctor or qualified health professional before beginning an exercise program.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Hook a Fish Posted: 24 Apr 2020 09:00 AM PDT Hooking a fish may seem like it's a no-brainer, but there's a right way to do it if you want to be successful. Choosing and using the right lure will help increase your chances of hooking a fish. Whenever a fish bites your lure, you need to set the hook quickly and properly so you can snag its lip, preventing it from getting away. It's also important that you reel a fish in correctly in order to keep it hooked so you can pull it out of the water. [Edit]Using the Right Lure - Choose a floating lure so you can see when a fish bites. Topwater, or floating lures, are the most popular and the easiest lures you can use. Their bright colors make them easier to see in the water and they'll attract fish to them so all you have to do is cast them out and wait for fish to take the bait.[1]
- Some floating lures, like the flies used in fly fishing, rest on the surface of the water.
- Floating lures are often lightweight so they don't sink too far, which can make them difficult to cast long distances.
- Go with a suspending lure to mimic a baitfish. Choose a suspending lure to entice larger fish by presenting them with what looks like an easy meal. A suspending lure hovers between the surface of the water and the bottom and acts as a baitfish to fool larger fish into eating it.[2]
- Common suspending lures include crankbaits, slash baits, and jerk baits.
- Suspending lures are useful for catching freshwater fish such as bass, as well as saltwater fish such as redfish.
- Use a suspending lure in cold weather to attract slower moving fish.
- Reel subsurface lures to you to attract larger fish. A subsurface lure floats just below the surface of the water and is meant to be continuously reeled in in order to resemble a fish moving through the water. The sound and movement of the lure through the water will attract larger fish to it.[3]
- Reel in the lure at a steady, slow pace to make it look realistic to predatory fish.
- Many subsurface lures are designed to mimic injured baitfish, which makes them seem like an easy target for larger fish.
- You can catch both fresh and saltwater fish such as mullet, bass, redfish, and drum with subsurface lures.
- Select a sinking lure to catch larger freshwater fish. Sinking lures, also known as jigs, begin to sink as soon as you cast them into the water. As you reel it in, the lure will stay at a lower level in the water, which is where larger fish are much more likely to be.[4]
- Use sinking lures to catch large bass and other big freshwater fish.
- Cast your fishing line in an area likely to have fish. Hold the rod with your dominant hand and press the reel spool release button. Then, bring the rod up and back toward your shoulder and sweep it forward in front of you as you remove your thumb from the spool reel to cast your pole. When the lure lands in the water, turn the knob forward until it clicks to keep anymore line from coming out. Aim for an area where fish are swimming by or congregating so they'll see your lure.[5]
- When you're casting your line, reel it in so your bait is hanging about from the tip of the fishing rod.
- Look for areas with obstructions that fish will want to congregate next to such as logs, large rocks or structures, or small channels away from the moving water.
[Edit]Setting the Hook - Reel in the slack so you can feel when a fish bites. Gently turn the knob on your reel to remove the slack from the fishing line. You will be able to feel the lure at the end of the line as it moves or floats through the water. A taut line will allow you to feel when a fish nibbles or bites so you can know when to set the hook.[6]
- If your lure or bait moves in the water and the line slackens, reel it in gently to make the line taut again.
- Keep your fishing pole still and allow the fish to nibble at your bait. Fish are easily startled by noise or sudden movements, so if you feel a fish begins to nibble at your lure, stop reeling in, and remain as motionless as you can to allow the fish to take the bait.[7]
- Small bumps or nibbles may not be enough to successfully hook the fish, so don't try to set your pole as soon as you feel a small bite.
- Wait until the fish begins to swim away with your bait. You'll know a fish has really taken a bite of your lure when you see your line moving. Wait until you feel a strong tug and then look to see if your line is moving around for a sign that a fish has completely taken your bait.[8]
- If you're using a bobber, wait until you see the bobber go completely beneath the surface of the water.
- Snap the rod up into the air to set the hook in the mouth of the fish. As soon as you feel the big tug of a fish taking your bait on the line, jerk the rod up and back into the air. The hook will snag the lip of the fish and it will start to fight to get away. Start slowly reeling in the fish, but don't strain the fishing line too much or it may break.[9]
- Avoid setting the hook multiple times or you could pull it out of the mouth of the fish.
- Use 1 snapping motion to set the hook rather than multiple jerks.
[Edit]Reeling in a Hooked Fish - Keep the tip of your fishing rod up as you reel. Avoid cranking the pole and reeling the fish in as fast as you can or you could pop your line or lose the fish. Instead, allow the fish to tire itself out as you keep your fishing pole held up. Move the pole from side to side to allow the line to follow the fish so it doesn't build up too much tension.[10]
- Keeping the rod at about a 45-degree angle with the tip pointed up keeps the line from dragging too much.
- Make sure the line stays tight so the fish can't escape. Keep the line taut as you're fighting the fish. Reel in any slack that's created by the fish moving through the water. A loose line could cause the hook to slip out of the mouth of the fish and allow it to get away.[11]
- Don't strain the line or it could break.
- Allow the fish to fight until it tires itself out and starts to build up slack in the line that you can easily reel in.
- Bring the fish in close enough to you to grab out of the water. In time, the fish will tire out and it will become easier for you to reel it in. Continue reeling the fish until it's close enough for you to reach down and grab the line.[12]
- When the fish is close enough for you to see it, check to see if it looks tired and is rolled over on its side. It will be easier to take out of the water.
- Grab the line to pull the fish out of the water. Reach down and take a firm hold of the fishing line just above the water. Use 1 smooth motion to pull the fish from the water. The fish will likely continue to jerk and fight, so quickly place it into a net, in the boat, or on the land away from the water so it can't escape.[13]
- Hold the fish down with 1 hand and use the other to pull the hook from its mouth.
- If you aren't planning to keep the fish, gently release it back into the water after you remove the hook.
[Edit]References |
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