How to survive a crisis like in 2020

depression corona quarantine anxiety


It's not an easy time. Those who are just bored at home can still be happy. Because how many are close to the end? Most shops, bars and restaurants have closed, the economy is suffering because consumption is decreasing.  Older people are becoming lonely and so on...


But you must never forget that there is always a light at the end of the tunnel. You have to look ahead. This has nothing to do with blind optimism. The prospects are actually not so bad. 



We are learning more and more about the virus and we are already handling the situation very differently. There are now drugs that help quite well like Remdesivir and a vaccination is now also in prospect. The times of ignorance are over. We now know how it all looks like. A panic is therefore unnecessary. We now know our new everyday life, the safety measures and the restrictions. But we can deal with them. Here are a few tips for not letting yourself go and not falling into depression.




1. A physical activity


By physical activities, a walk around the block can also be meant. And that goes for young or old. You shouldn't just do some exercise so you won't gain weight, you should see it as medicine for your body and mind. Movement clears our head, releases dopamine and reduces our adrenaline. If we don't use up the last one, it leads to laziness, bad mood and tiredness. 


This is especially noticeable on days when you have done nothing and are still tired. Don't go to sleep, but instead move. If it's possible outside, then go running, walking, cycling. Inside, a quick workout can help you. It doesn't have to be stressful and totally exhausting. Just enough to get your metabolism going.


You'll feel better right after. More active, fitter, happier!


Use this workout to do yourself something good in 20 minutes: 20-minute workout without equipment





2. Make a ToDO-List


This suggestion may be very simple, but it'll help you incredibly. Make a to-do list and, at best, a timetable. It doesn't matter if you have a lot of time like now or if you integrate it into a normal everyday life. The big advantage is that you don't have to keep things in your head and they can't stress you out. The second advantage is that you have a plan, a task, a purpose in your day. And if you can put a check on it in the evening, it will give you a positive feedback.


The American poet Henry David Thoreaus lived completely isolated in a small self-built cabin in the forest for 2 years in the 19th century. Despite all the freedom and no pressure, he developed a strict timetable which helped him to survive the isolation in the best possible way. There were exact times when he chopped the wood, hunted, rested or wrote on his work "A Week on the Concord and Merrimack Rivers".


Of course we are not in a cabin in the woods, instead we are in our own home, but it will help you a lot to bring some structure into it. Even if you want to be lazy, set yourself little tasks. You don't have to stuff your list. Give yourself time to relax, too. You don't need to put any pressure on yourself. It's just to help you not to think of yourself as "useless" or "lazy". This little tool helps immensely with depression. Even the slightest feeling of success releases happiness hormones.



Your plan might look like this: 

  • 8:00 am get up
  • Breakfast
  • 30 minutes chores
  • 30 minutes reading
  • 12:00 am prepare lunch
  • wash the dishes
  • 20 minutes workout or walk
  • Arrange the afternoon as you like

Add things to the plan that you like. In only 10-20 minutes a day, you can keep your apartment/house clean all the time and don't have to do everything at once a week. If you do it in a structured way, you can do everything in a short period and have enough time for the things you enjoy. When you have done a few things, you can become a couch potato for the rest of the day with a clear conscience.


Small routines are best suited for this. Read the following article for more.


Build up a good morning routine: The perfect morning routine for more productivity





3. Enjoy the company of other people


During the Corona Crisis, this is exactly what is prohibited and we need social distancing. You cannot meet other people. But you can still enjoy their company. Even if you are a total loner and need a lot of time for yourself, you still need social contacts. They give you warmth, joy and fulfill our social self. After all we are just group animals.


When you can't meet, then talk on the phone a lot. Video chat, face time or window to window. And in many cases you have family in your house. Do something with them. Your kids, partner, roommates. Maybe now is the right time to take a step back and treat the others with leniency. Especially in a small space, confrontations can happen more often. But remember! You like or liked the other person once. You can do it again. Forgiveness instead of a drawn knife. Whoever gives in wins. You aren't the weaker one. You shouldn't let the will of others be forced upon you, but you don't have to constantly fight it either. 


So play together, cook together, go out together. Integrate others firmly in common tasks. Create the feeling of a common unity. Have fun and be happy that your fellow human beings are there and enjoy the joy of their existence. Be grateful, because things could be different any day.





4. Just do whatever you feel like doing


There must be some things you've wanted to do for a long time. When you're on vacation and you travel, you always try new things. Kite surfing, new food, drinks, a new language etc. Why not, if you have a lot of time left over. At the moment there are not many activities possible outside, but there's still so much you can do. You can get everything delivered at home these days and start with any new hobby today.


At this point I would like to recommend this article: How to ignore the expectations of others and find your own purpose





Just do what you've really always wanted to do. Ask yourself:


What would I love to do if no one would stop or judge me?


Writing a book? Draw a comic? Knit a scarf? Do a headstand? Invest money? You have to know that and question yourself. You will find a solution. So read the above article for help.






Concluding words:


It's just important that you understand that we aren't locked up, instead we stay at home to protect other people. At home on the couch rolled up in your plush blanket, you're making a contribution. Don't let the joy of life be taken away from you, because things will soon be looking brighter again. It has hit some people badly, so be glad that you are still well. 


Put your fears aside and see it as an opportunity to do what you want to do. Keep moving and eat well to keep your mind and body well nourished. If you cook for yourself, you save money and can try new things. It's a great way to get inspired by new recipes and create something delicious. Now is the perfect chance to become a small chef.


Life is a bit monotonous and uncertain for everyone at the moment. But it will pass. Everything passes sometime. You just have to make the best of every situation. Anything else won't get you anywhere. 


Why be negative if there is no advantage? Then you can also stay positive!






I wish you the best and a good health.




- LdR -

5 steps: How to really protect yourself from the corona virus

#coronavirus #COVIDー19 #COVID19 #justtheflu
#coronavirus #COVIDー19 #COVID19 #justtheflu

Unfortunately, it affects the whole world. Slowly but surely the epidemic of coronavirus is spreading into a pandemic. It started in China, Wuhan Hubei, and is now found everywhere.


People are worried and this is not without reason. The facts show that COVID19 has a mortality rate of about 3.4% and almost 15% of all cases involve complications. Influenza, with which the virus is always compared, also claims its victims every year, but here the worldwide mortality rate is below 1.5%


Furthermore, the protective measures against influenza are virtually non-existent among non medical people. Nobody wears a face mask during the annual flu wave (usually February/March) and quite a few get vaccinated.


People's concern is currently reflected in hoarding purchases. Everywhere disinfectants and breathing masks are sold out or can only be found overpriced. However, much of this concern is also due to the lack of information. The WHO and many governments are currently facing a lot of criticism. That is why we would like to explain a little bit about what is important to encounter this disease as well as possible.




1. Sneezing, coughing and face-masks


It should be obvious that you shouldn't just sneeze out. It is best to do it in the crook of your arm or in a handkerchief which you can dispose of immediately afterwards. Droplet infection is the reason for most infections. So protect yourself and others with this method.


Unfortunately a face mask is not sufficient. There are a few very expensive masks which hold up a lot, but the normal masks offer almost no protection. Doctors use them during operations so that no saliva gets into the wounds. This means that a breathing mask is only advisable if you are infected yourself and want to avoid infecting others (by droplets when coughing/sneezing).





2. Avoid crowds


It is probably logical that where more people are, especially in enclosed rooms, the probability of infection is higher. Especially in the next few weeks you should, if possible, avoid large public events, clubs/discos, subway and trains. But unfortunately this is not possible for everyone. 


Almost all infections occur directly from person to person. A distance of 1-2 meters (3 to 6 feet) from other people in public is considered reasonable. The less contact, the better. Complete isolation is only necessary in extreme cases. A 14-day quarantine can be useful only, if you suspect you have been infected, so you don't spread the virus.





3. Avoid contact with older people


This advice has nothing to do with the fact that older people are a danger, but that you yourself are a danger to them. The incubation period of coronavirus is up to 14 days. There are also cases where the virus has been detected, but the sufferer did not show any symptoms. 


During this time, you can transmit the disease without knowing it, and most of the previous fatalities are elderly people (over 70) or people with pre-existing conditions. So even if you mean it well and want to visit your grandparents. If you have even the slightest suspicion that you might be infected, you should avoid contact with weak, stricken, pre-sick or elderly people.





4. Increase hygiene


This point shouldn't have anything to do with Corona. You should always wash your hands properly with soap when you come home. Bacteria and viruses can always survive on surfaces. Especially bacteria are not as susceptible as viruses. So avoid touching your face and wash your hands regularly. You grab the bars in the subway and the door handles in the department store. Afterwards and before eating: Wash and/or disinfect. 


Hygiene should be constantly increased. The smartphone is always in your hand. On the road, at home, etc. It is best to clean it at least once a week, or even daily, with a disinfecting tissue. Keys should also be cleaned regularly. These are all disease carriers.





5. Use the common sense


This is the most important advice: common sense. You wouldn't walk down a dark alley alone at night, buy food that doesn't look fresh anymore or pet that vicious dog. No matter if you are travelling or in your own neighborhood. Just activate your common sense!


Viruses are transmitted from person to person, so I clean my hands and avoid drinking from the other person's glass. You don't have to be paranoid, but just pay attention.


The problem is, you can't stop it. If you isolated yourself as an example and avoided any human contact, a family member or the postman might bring the virus with them. Sooner or later you have to get out. Or you might have to isolate yourself completely on your own until the summer, because viruses are sensitive to high temperatures. But no one wants to be restricted like that.


Experts estimate that about 60-70% of all people will be infected with this virus sooner or later. But this doesn't mean that all this will happen in the next 2 weeks. It's a process over a long period of time. The transmission is very easy and therefore the number of infected people increases exponentially. But by next year at the latest there will be a vaccination and then we'll see.


We humans have survived swine fever, bird flu, the SARS virus alone in this millennium. Pandemics happen all the time. Only this time the virus is not to be underestimated. But there is no need to be afraid either. Here is a table showing the probabilities of dying from it according to the age.




Coronavirus Covid19 Deathrate mortality rate



As you can see, the chances of surviving this virus without complications are therefore very good. Especially children and pregnant women as well as women in general get off best. So keep calm and protect yourself and your loved ones as much as possible. Panic does not help at all. Corona is not harmless, but for a healthy person it is not particularly bad. Stick to hygiene tips and protect yourself from sources of infection. 


But what if I get infected? Then you call the medical support center and wait for their instructions. If you would go directly to a doctor or hospital, you could infect the people there.




I wish you the best and a good health.




- LdR -

Equality?! A call to friendship!

Equality Gleichheit Anerkennung Freunde Love


Many are pissed off at how situations are developing in the world. First the Syrian- now the Iranian crisis and the poor politics connected with it. Refugees, protests, racism, maybe World War 3 (let's hope not), in between a Donald Trump tweet...


This is an appeal for people to stand up for other people. Just because you don't like a certain food doesn't mean that it's bad itself. Many people should take this approach directly to the bin. Whether tall, small, rich, poor, homosexual, blue-blooded, green-, red- or yellow-skinned is irrelevant in every way. As long as nothing is done to you personally, it is pointless to look for a martyr.


But unfortunately, that is not how we humans are. Someone must always be blamed. The worst thing on top is the hatred that comes with it. One should renounce hate. Even Yoda said, "Hate leads to the dark side of the Force."  This is no joke here, because hate can actually do that. It blinds and disguises facts. This distorts your perception and you only see a false truth from the point of view of hatred.


I understand that everybody has the right to have his own opinion, but I would like to remind you of the humanity and friendship. Reaching out a hand instead of hitting another one.


You will live happier and more fulfilled lives if you do things for other people. Giving can really bring more joy than taking. And this is not just a stupid phrase. It really is true. The people who will read this article are the ones who certainly carry much goodness and humanity in themselves. Those whom I criticize here and who should change their views or at least reconsider them, do not care about such topics like equality or kindness. 


Maybe then WE should just give more. Just protesting and telling others that their methods are inhumane or even malicious makes little sense. Fighting fire with fire is rarely the most intelligent solution. You cannot so easily change another person's firm opinion. So you should not put your energy into fighting the fire, but into helping others who need it. Some don't want to be a minority at all, they just want to be recognized. And even if it is only respect and recognition that you give to others (cause everybody deserves respect somewhere), you can support them in this way.


Recognition, kindness and compassion create better cooperation and more humanity. We should all acquire this more. The WE wins!


- LdR -

Australia needs the help of all of us!

firemen fire bushfire australia #australiaburns

There is always someone asking for donations. Everybody wants to help, but how much really reaches the ones in need, when donating to charity-organizations? In most cases it makes sense to help directly on site, e.g. by giving food, clothes or money to hospitals / orphanages. In organizations, a lot goes out for administration and advertising. However, everyone has to decide this for himself.


Nevertheless, thousands of Australians have lost their homes, millions of animals have perished and there are currently almost 30 people dead. I have listed a few links for Australia, which are supported by the states of the country. You can never be 100% sure, but I think this is the best option.



We can't do much from the other side of the world. Well, not exactly! We can at least support the people and the fire departments.


I simply think: A few Dollar less do not make me poor and with them I will not become rich. So I can donate them gladly.


It must be terrible to lose a house and more. You can only be thankful that you're all right. Even the animals suffer there. The family of the famous "Crocodile Hunter" Steve Irwing at least helps the animals and they have already saved over 90.000.


Everybody can help!



australia burns #australiaburns #australia fire bushfire


The fires are massive and Australia is not just a small island. It almost reaches the size of North America and is by far bigger than Western Europe.



If you'd like to donate then here are some links for donations that go directly to where they are needed most and are supported by the states of Australia:




For more information, please visit:











Merry Christmas and a happy new year 2020!!!

Norway Oslo Island Fjord Wanderlust Travel

The Essences of Life would like to thank everyone for this truly good year 2019. There was laughter, maybe a few tears and everyone can tell a story. May it be good or partly less good. The end of the song is that you (hopefully) survived this year in good health and you should now think about what you have and what you have achieved.


No matter how much you sometimes think, how poor or unsuccessful you are, you are not. Just look around you. You can be happy to be alive and should help people who have less than you do. Because there are always people who have it worse.


Christmas is a family holiday. Even if many families are not the ideal and you may not be particularly fond of one or the other member, it should be seen as a quiet and sensual time. Giving is more fun than receiving (at least that's the theory :P)


Don't let the stress get to your head. Enjoy good food and the ONE person you really care about. The attitude makes a difference, whether it is a pleasant celebration or a Xmas-Battle. 


But the whole thing gets even better. The new year 2020 is just around the corner. All the New Year's resolutions are already on hold. But do you need them? Less drinking, healthier food, more sports, finding a partner, new job, etc.


Remember this: This puts a lot of pressure on you from the start. And unfortunately this pressure is not particularly supportive. Instead, gyms are full and the vegetable departments in supermarkets are empty. But after 4-6 weeks most things change back again. But how do you keep it up? How do you successfully implement your intentions then?


It's very simple. You have to pick up one new habit. Just ONE is more than enough, instead of trying several for a few weeks and not adopting any in the long run. 


To Do:

  • Ask yourself what your top priority for the coming year should be.
  • Set yourself a calendar by following this new habit 100 days, until April 09, 2020.
  • When you have done this, a habit will be successfully implemented.


Try it like this and take the pressure away. Read the short guide: Changing habits in 100 days if you want to know more.



Don't get upset and spend a few quiet days and pleasant Christmas holidays.



I wish you all a Merry Christmas and a Happy New Year. 



All the best,


Ludovico de Rogatis


Where's the best place to live?

Norway Oslo Island Fjord Wanderlust Travel

Where's the best place to live? That's a good question. According to the human development index for quality of life, Norway ranks first, closely followed by Switzerland. Ireland and Germany are in 3rd and 4th place. 


This index includes several things such as labour market, transport connections, particulate matter, social benefits, education, etc. 


Although it's dark for a long time and quite cold in Norway, the quality of life seems to be very high. So should we all move to Norway now?  


Not everyone leaves voluntarily. Many flee their countries because of poverty, war or other circumstances. Whether all the "refugees" will then be welcomed fairly and warmly is another story. You only have to watch the news. 


But we are lucky that we could change the country we live in quite easily, at least in Europe. Except for a language barrier, if there is one at all, it would be possible without further difficulty. But do we want that?


People are afraid of the unknown: meeting new people, unknown surroundings, everything new and many questions about whether they will get along there. Here I can only spur you on to try it out.


Try? Hello, something like this is not an easy decision. In fact, it's not. But if you want it, you can do it even with a steady family including a house, children and a Labrador. You just have to really want it. But why?, one or the other will surely ask himself. To gain new impressions, to get to know new people, to make life more colorful again, to learn a new language and to make a change of scenery.


If you're unhappy with your surroundings, change them. Sometimes it is enough to meet new people or to break up/reduce contact with negative ones. A new job can also help. But maybe you just want to get out of everything. Fleeing is not the right solution. You have to face your problems. But maybe you are just sick and tired of the same lame city..... Remember that:



Birds are free and can fly anywhere they want. But so can we humans.



If not forever, then only for a certain period of time. Half a year in Oslo (maybe not in winter) is certainly a nice experience. Most people don't travel. They spend 2 or 3 weeks on holiday, which is usually clocked through. This is also okay, if you like it, but real "travelling" is not given here. You need time to immerse yourself in a foreign culture. Even if it's only the neighboring country.


Give yourself a break or a sabbatical. Save up for it. If you want it, then it's possible, even with unfavorable conditions. You will regret more what you have NOT done than the things you have done.



Let me know in the Facebook-Group, what you wanna do or where you want to live. Or did you already change your country? What are the experiences you made?



The Essences of Life on Social Media

Without social media nothing seems to work nowadays. But that's no problem at all, because you can now follow on all popular platforms. Don't miss any new articles or news.



In the Facebook group you can post your opinion or comment.


On Instagram you will find pictures of my travels / food / tips etc..

Twitter will keep you up to date with the latest news,


 and on Pinterest you will find all information about articles and guides.




 Just click on the social media icons below and you will be directed to The Essences of Life's profile.




Have fun following :)


Your goals and the environment

Life is full of distractions. We often lose sight of our goals, only to reward ourselves with small things which only represent short-term well being. No matter if it's food, friends, video games or Netflix. We forget about our goals. It's okay to have fun and time for yourself, but only if your goals don't suffer from it. 


Soon the year 2019 will come to an end. How many good intentions have you already planned for 2020? The advice is this: pick a single goal and follow it. And please don't just start with New Year's Day. Do it now! The problem is that many people want so much and then achieve nothing. So think very carefully about what is really important to you. 


If 5 kilograms less on the hips had been your priority number 1, then you wouldn't have gained them in the first place. So think carefully and consciously about what your prio 1 is. What do you really want to achieve? Find it and then pursue it. Motivate yourself by reading and listening to the relevant media (audio books, normal books, blogs, videos, seminars etc.). Listen to your gut feeling instead to other people.


Greta Thunberg is a good example for someone who has not let his goal out of his sight. Many people criticize this young lady. All just media manipulation, they say. Personally I don't care much about that, because I think that the girl and all the people behind her are devoted to something that is really important. The environment is a very crucial factor and we are destroying it more and more. That must be stopped.


I don't wanna start with extinction and rainforest or palm oil. The fact is that Greta skipped her school, accepted criticism and shitstorms and still set a whole movement about the environment in motion. She never let her goal out of her sight and made it her priority 1.


That's what you have to do if you want to maneuver your life the way you want. You are the person at the helm. So steer in the right direction. If you don't do it, someone else will do it for you. And nobody wants that.



What's your number one priority?


Let me know in our Facebook group.  

Save our planet

It seems to get worse and worse. Animals keep suffering and we humans as well. I've traveled the last 3 months and been to many places in south-east-asia. It was amazing, but one thing still haunts me. It's all the garbage. The people litter so much as it was a hobby. Tourist, the locals everyone.  We have to start to be aware, that this is a real menace to our planet as well as the climate change.


Our seas are full with plastic waste and other garbage. Everyone should help, or spread the word. It's not just enough, by not using plastic straws. We have to do more! We have to try to consume less products, that are wrapped up in plastic and stop people to litter. We can start by cleaning the beaches during our holiday, or our parks in the city we live in.


If everyone would help just a little bit and be aware of this problem, we could save a lot of nature.

Our planet is beautiful and we should keep it that way. If we help our mother earth, we help ourselves, because it is the world WE live in.

Share this and let's start to do our part. -







Everything grows and flourishes

Alles wächst und gedeiht grün Wachstum

I love the way things develop. No matter if it concerns your own body, your business or other things in life. Everything needs time. You have to make changes and hold on to them. This is the key to success.


I wasn't always disciplined and not everything was always easy. It's not true that I'm now a perfect person, who pays attention to everything he eats, works out from morning till night and has no fun anymore. Quite the opposite. I often enjoy the company of friends and family. I am a social person and I love humorous conversations or cool activities. I just get my shit done. You have to do, what you have to do. When that's done, you can do all the things you love. Best is, when you do only things you love. I love working out, reading, writing and eating healthy. Yes, and I eat burgers and fries, too. 



Life is something that should grow, like a plant.

You have to take care of it, to keep it constantly growing and bearing fruits.


You just must never lose sight of your goal. And just like that, this website has grown more and more, my body and mind have become better and better. You never stop learning. In former times you were still in school and didn't have to worry about life. What you needed to know was put in front of you. Now you have to educate yourself, otherwise you stagnate. Let yourself be inspired by others and don't let them pull you down. Surround yourself with books by writers, instead of just with trivial television or social media.


The more you progress, the better everything becomes. It's much easier for yourself, if you don't have to blame yourself. This state is incomparable. Spiritual progress is the duty you should set for yourself.




I present to you: Naval Ravikant

Hope Naval Ravikant


He is the inventor or rather the CEO of AngelList ( It doesn't have to tell everyone something, but Naval Ravikant has created a platform to invest in StartUps and support them.

He explains this briefly in the following YouTube video "It's All About Your Desires". But above all it's not about his company, but rather about inspiration (approx. 20 min). The Spartan Up! podcast interviews athletes or motivators for their show regularly. Ravikant talks about luck and hopes, as well as lifegoals.


Very inspiring and motivating. That's why I want to share this video with you. Have fun.




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