Practice good posture Understand the importance of good posture. Understand the dynamics of a shoulder joint.

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at all times. For a few people, stretching and corrective exercises are not necessary; these people are able to maintain a good posture just because it makes sense and they are constantly aware of their posture. For the rest of us, stretching and doing corrective exercises consistently may keep the posture muscles strong over the course of your lifetime. To practice good posture, have a good posture in all situations: standing, sitting, walking, playing, working, and lifting.  Good posture consists of keeping the spine straight and carrying the shoulders neither rounded nor pulled back. Maintain this posture even when bent over at the waist while working, playing or lifting. Occasionally check your posture in the mirror. Try to learn the way your body feels when you have good posture vs. bad posture, so you can identify when you're slipping into a bad pose simply by the way your body feels. Mechanically, it is easier on your lower back if your weight is not shifted forward such as it is when you round your shoulders. Your joints will hurt the least, or not at all, if they are seated properly. Anatomically, your spines have holes (foramens) that house nerves, so you do not want to damage those nerves by bending or twisting the spine excessively. The spine, for the most part, was not really designed for bending or twisting a lot. Bending is best done with the knees and at the waist (hips). Look at a skeleton and muscle chart of the inter-spinal muscles, and you will see that they are small and short. The long and bigger muscles, such as the latissimus dorsi or "lats or wings," facilitate wide ranges of movements. The lats pull the upper arm towards the body in a downwards motion and is a strong muscle. But once the upper arm passes body, the lats no longer come into play because muscles can only contract. The smaller muscles like the rhomboid and back deltoids pull the upper arm further back. Think of a joint as an electric, telephone, and cable utility pole standing with guy wires on either side. If the...


Practice good posture. Alternate between sitting and standing. See if you can get an adjustable-height desk. Buy a cushioned mat to stand on. Wear supportive shoes. Start with short, 10-minute, periods of standing. Learn to break up your workday with standing activities and sitting activities. Substitute walking around for standing if your work doesn’t support an adjustable height desk.

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Standing for long periods of time can have similar effects to sitting for long periods of time. If you have weak muscles, such as the abdominal and glute muscles, your other muscles will get tighter. There has to be a balance.  Avoid leaning on one leg. Shifting your weight from one hip to another is bad for your posture. If your buttock and core muscles are weak, you may tend to stand with more of your weight on one leg to use your lower back and hips to balance you.  Stand with your weight distributed evenly between your legs. If your buttocks and core muscles are weak, do exercises to strengthen them such as planks, side-lying leg raises, and bridges. You can also squeeze your butt muscles while standing to make sure the glute muscles don’t get weak. Do this several times a day. If possible, alternate the two positions every 30 minutes, for maximum benefit. Standing all day can have adverse affects on your health, just like sitting, because your joints are supporting you all day. Ideally, find a sit-stand workstation that can be used when sitting or standing. They are made in desktop models that start at $200 and full-desk models that start at $900.  People who are handy with do-it-yourself projects may find that they can create an adjustable height desk. Even placing your monitor, keyboard, and other work tools on elevated boxes can provide a more ergonomic workstation. Your standing desk should have your screen 20” to 28” from your eyes and allow you to hold your elbows at a 90-degree angle.  You can also use a footstool to take pressure off your back. Stand with one leg slightly bent, and the other leg on a small stool. Make sure you alternate legs every 15 to 20 minutes. A small gel mat works well to give your feet extra support. Don’t stand at work in heels or flat shoes without arch supports. Add arch supports to your shoes if they don’t have them already. As you develop your postural muscles you can increase these periods. Standing too long too soon can result in a backache. Standing while answering...


Practice good posture. Gesticulate when you talk. Refrain from fidgeting. Adopt a more open body posture.

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Posture actually has a big effect on the way others perceive you. If you sit up straight, you will look more comfortable. Slouching gives the impression of nervousness. Make an effort to be aware of your posture throughout the day so you will come off as confidence to those around you.  To stand up straight, keep your back and shoulder muscles aligned. Tighten your stomach muscles and bend your knees slightly.  Focus on keeping your head up and your shoulders back throughout the day. This can make you look taller, making you appear bolder and more confident in the workplace. Refrain from slumping your shoulders or looking downward, as this will make you look shorter even with relatively straight posture.  You can also try power posing to help you exude confidence. This is when you stand in an ultra-confident position, similar to how Superman or Wonder Woman might stand. Hold the pose for a minute and you will look and feel more confident. Charismatic people tend to gesticulate. If you want to look confident, be aware of your hands when you talk. Try to move your hands slightly to illustrate or emphasize certain points. Gesticulating during conversation can help you come off as more confident and charismatic.  There are many different ways you can gesticulate. You can move your hands with the rhythm of your words. You can also use your hands to illustrate something. You can, for example, draw a shape in the air when trying to describe a type of building. Make sure not to overdo it, however. If you're moving your hands too wildly, gesticulation can look out of control, which won't come off as confident. Try to keep your hand motions steady while gesticulating. Fidgeting is one of the biggest signs of anxiousness, so make sure not to fidget. Tapping your legs, picking at your face, or otherwise moving around during conversation will not exude confidence. Unless you're gesticulating, strive to keep your body movements relatively still. Keep in mind, you may fidget without realizing it. Maybe people have nervous...


Practice good table etiquette. Put your phone away. Accept compliments graciously and return them. Offer to pay.

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Poor eating habits like chewing with your mouth open or eating with your fingers can be off-putting. If you are sharing a meal with your date, make a good impression by showing off your table manners. Make an effort to hold your utensils properly, use your napkin, chew with your mouth closed, and keep your elbows off the table. It can be tempting to keep your cell phone closeby while you're out, but it is rude to do it on a date. Keep your phone in your purse or pocket and give your date your full attention. If you need to have your phone on hand in case of emergencies, place it face down on the table and only touch it if it rings or vibrates. If you are only on alert for a call from one particular number, set it to a particular ring tone and volume setting so you aren't interrupted unnecessarily. A charming person will likely pay you at least a compliment or two during your date. Say a simple "thank you" and offer a compliment in return. Avoid rejecting any compliments your date gives you by being self-deprecating or untrusting.  For instance, if your date tell you that you look beautiful, tell them something like, "you look lovely, too" in return. Avoid a negative response like, "no, I'm not that attractive." You should always be prepared to pay on a date, or to split the bill equally. Bring cash, a debit card, or a credit card when you go out and reach for your wallet when it is time to pay. If your date insists on paying for you, thank them kindly and offer to pay for the next activity you share.


Practice gratitude Include a positive affirmation in your daily routine. Do random acts of kindness as often as possible.

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every day to fill your life with kindness. Practicing gratitude can boost your mood overall and improve your outlook on life. Each day before you go to sleep, write down 3 things you are grateful for. In addition, express your gratitude for the people in your life by telling them you appreciate them. For example, you can write things like, “I am grateful for my cat,” or “I am grateful for the sunshine today.” Positive affirmations refer to a simple, short sentence that you can use as a reminder throughout your day. Using positive affirmations can boost your self-esteem over time, which is helpful when starting off a new year. To work with positive affirmations, find a phrase that works for you, like “I am worthy,” or “I am capable of challenges.” Tell yourself this first thing in the morning and throughout your day as you start to doubt. Tailor your affirmation to your particular life and circumstance. For example, if you are working on being a more supportive friend, your affirmation can be “I am fun and loyal.” Random acts of kindness are small, deliberate actions performed to bring happiness to other people’s day. Do these actions without expecting to get anything in return, but rather to brighten someone’s day. This is a great way to start off the new year on a positive, compassionate note.  You can do things like giving generous compliments, smiling at strangers, and volunteer for charities. Pick up trash on the side of the road, help an elderly citizen cross the road, or give food to the homeless. You can also pay for the next person’s coffee or give your server a large tip.


Practice handling “trigger situations” differently. Observe someone who speaks particularly kindly and genuinely. Reevaluate yourself regularly. Dig deeper to the root of the problem if you continue to struggle.

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Say you noticed yourself being sarcastic every time you hung out with a particular group of people that made you feel insecure. Rather than speaking sarcastically, try speaking genuinely. You can offer them sincere compliments, while remarking on your own great characteristics. If you notice that you speak sarcastically whenever you’re angry with co-workers, try addressing your frustrations instead of using sarcasm to ridicule or vent. Treat words as if they are valuable currency. By using your language to convey truthful, straightforward, sincere thoughts, you are getting the most bang for your “buck.” This should be someone who speaks earnestly, without any sarcasm. It doesn’t matter whether you speak with them directly or just admire from afar. How can you emulate them? How does their sincerity make you feel? Sarcasm can hurt and mock others, reveal a lack of confidence, and put others on the defensive. Identify someone who makes people laugh without using sarcasm or hurting others. It is empowering and motivating to see someone who can make real, earnest jokes without putting anyone down. Bad habits can sneak back into our lives easily if we aren’t vigilant, especially when we are feeling frustrated. Remember why you wanted to remove sarcasm from your language in the first place, and constantly check yourself. If you observe and evaluate yourself with honesty and you notice that you’re saying insincere, sarcastic things, try to figure out why.  Address any issues that are causing you distress or making you feel uncomfortable. Attempt to fix the problems that are causing you to revert to your sarcastic language. Remind yourself that kindness and sincerity will get you farther than sarcasm and mockery ever will. If you are constantly blurting out cynical, sarcastic remarks and you just can't seem to hold back, the issue may be deeper than simply breaking a habit. Don't be ashamed to spend time "getting in touch with your emotions," or even asking for help. Often times, sarcasm can be used as a defense...


Practice healthy habits and good hygiene. Be mature and seek balance. Treat yourself with dignity and respect. Dress to impress yourself.

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Caring for yourself can be as simple as eating well, exercising regularly, looking after your body, and getting enough sleep every night. Not only will you stay healthy and fit, but you'll also be alert and ready for anything! Proper hygiene is also essential for good health, and it will make you feel better about yourself.  Shower daily, keep your hair clean, floss every day, and brush your teeth at least twice a day. Keep your nails trimmed and clean. You don't have to go overboard with the lotions, creams, exfoliants, and other beauty products, either: a good bar of soap, face cloth, and moisturizer can go a long way. Eat a healthy breakfast. This is especially important for younger children and adolescents, because it gives you energy for the day, and leads to better academic and athletic performance.  It's ok to indulge in junk food once in a while, but overall, strive to make healthy food choices. Exercise in the morning. It may be difficult at first, but your body will adjust. Morning workouts kick start your metabolism and give you a rush of endorphins that will improve your mood, wake you up, and help you focus.  Teens and young adults require between 7 and 10 hours of sleep per night, so don't sacrifice rest on account of friends, work, or anything else. Sophistication and maturity come from being independent, self-confident, and in control. You've probably heard the saying “everything in moderation,” and this applies to all aspects of life. Life is all about finding a balance between things you like and those you must do, things you should do and those you shouldn't, and things that are fun and those that are necessary. Give yourself the same opportunities as everyone else, by educating yourself and staying in school, setting goals, and having expectations of yourself and others, but enjoy life along the way as well.  The decision to wear cosmetics is yours alone, but if you choose to, use tones and colors that complement and highlight your natural beauty, and remember that less is more. Wearing or...


Practice healthy hygiene. Wear comfortable clothes that help you feel good. Commit to daily affirmations. Eat a well-balanced diet. Get regular exercise.

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To feel good about yourself, and show respect to your body, start every day with a refreshing shower. Use nice smelling soap, wash your face, and put deodorant on after you shower. This will keep you refreshed, confident around people, and help send positive thoughts to your mind. Everything in your closet should complement your current body shape and appeal to you. Don't wear something uncomfortable just to impress others if it makes you feel self-conscious. Remember, you always look better being yourself.  Wear clean clothes free of tears or rips to dress your body the way it deserves. Buy matching underwear and bras even if you are the only one who will see them. This tells your inner-self that you are doing this for you and only you. Affirmations are positive statements that are meant to be repeated until the mind starts to believe them as true. Verbalizing what you like about yourself helps your brain to remember more easily than just thinking thoughts silently. You can personalize your daily affirmations however you see fit, just make sure they are positive statements. Here is a great statement to start with: Everyday, look into a mirror, and say, "I am beautiful; I am loved; I love myself as I am." Make a goal to eat fruits and vegetables each day to nourish your body and thank it for all that it gives you. This will not only give you a glow and long-lasting health benefits, but it will teach you how to respect your body. This does not mean that you have to stick to a strict dietary plan, but do make an effort to eliminate junk food and eat healthier to fuel your body. The best way to love your body is to partake in physical activities that are good for you and help you feel good. Don't just exercise to lose weight, but do it to take care of your heart and overall health. For example, yoga is good for relaxation, core strength and general well being, whereas sports are an excellent way to release energy productively and has been shown to improve mood.


Practice hitting the ball. Practice forehand and backhand strokes. Practice hitting off the side walls. Review the wide variety of tactics good squash players use. Vary your speed and direction. Practice holding your ground on the court. Play with another person, since squash is a two-player sport.

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Hit the ball against the wall, let it bounce on the floor, then hit it toward the far wall again. This may take lots of practice, since squash balls are not very bouncy. Keep trying! You will want to practice trying to hit specific spots on the far wall. Try hitting the ball right below the upper out of bounds line and right above the lower out of bounds line. Having good aim will be important to getting good at squash. As soon as you learn the basics of hitting the ball, you can learn the uses for forehand and backhand strokes.  Forehand is when you hit the ball with the racket with your forearm facing the ball. This is the stoke that you have probably been using already when practicing. Backhand is when you hit the ball with your forearm facing away from the ball. The backhand can be one handed but usually requires two hands on your racket. A backhand stroke takes a bit more practice to master but can be very useful when going after difficult to hit balls. While it is not required to play, more advanced players utilize the side walls of a squash court during play. In order to get the ball to the far wall, you can bounce it off the side walls first. Practice doing this, as it takes a lot of practice to get this move down right. Just knowing the rules of the game will not necessarily make you a winning player. As you develop your physical skills, you will also need to develop your tactical skills. There are many different strategies that professional squash players recommend. Some stress the need for defense, while others swear that offense is the key to a winning game. Read about strategies online and then try to incorporate them into your games and practices. Pick what best suits your strengths and abilities. Do not let your opponent judge what you will do next because you always do the same thing. For instance, change up your shots so that you are not always hitting the same spot on the wall. You don't want your opponent to know where they will need to be to return your volley. It is a good idea to change...


Practice holding a writing instrument. Write a sentence. Draw several figures.

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A stylus, a pencil, a pen, even a chopstick (with its similar approximate shape) will do. Make a note of which hand felt most comfortable holding the object. Write a sentence using one hand on a pad. Once finished, write the same sentence using your other hand. Make a note of which hand you were using when you wrote the clearer version of the sentence.  When choosing a sentence to write, use copy that you haven’t written before. Remember that people are often forced to choose a specific hand to write with when young so you may naturally prefer one hand but use your other hand for writing if that is the way you were taught. Pick a hand and draw a circle, a square, and a triangle. Draw the same shapes with your other hand. Compare your drawings, and make a note of which hand produced clearer lines and more accurate shapes.


Practice holding your breath at home. Start somewhere you feel comfortable. Practice.

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The breath-holding technique temporarily increases the amount of carbon dioxide in your blood which is suppose to help with relaxation and reduce anxiety.  Before using this technique while peeing, practice holding your breath.  Start by holding your breath for 10 seconds and seeing how you feel. Increase the length you hold your breath by 5-10 seconds at a time.  Always stop and assess how you’ve reacted to holding your breath.  If you don’t feel well after holding your breath — stop — this technique may not be right for you. Try holding your breath in different locations so you get use to the technique. Once you can hold your breath for 45 seconds, try using the technique in a real bathroom situation. This comfortable bathroom might be at home or in an empty public bathroom.  Stand or sit in the bathroom as you want and breathe normally. On one of your exhales, stop exhaling about 75% of the way through so you do not empty your lungs. Hold your breath for 45 seconds.  Hold your nose closed if you have to. After 45 seconds you should be able to start peeing. You may need to perform the exhale technique a second time if you stop peeing midstream. This technique only works if you continue to practice in various situations and locations.  You may find yourself altering the technique slightly so that it works personally for you — for example, you might decide to start holding your breath as you walk into the bathroom.


Practice in an area with enough space around you to handle your blade. Use a wooden or bamboo sword while you practice if you don’t want a real blade. Look for a class at a martial arts school to improve your katana skills.

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Look for an open area where you have at least 8–10 feet (2.4–3.0 m) of empty space around you. Hold the katana straight out in front of you while it’s still in its scabbard, which is the protective case around the blade, and point it forward. Turn in a circle and make sure there’s nothing in the path of the sword as you move it around, or else you may cut into it.  Don’t swing your katana anywhere that you could hit someone or something that you aren’t intending to cut. Try practicing in your yard if you have the space to move around. Check local laws and regulations to find out the legality of bringing a katana in public since it may not be allowed in your area. While you need a real blade to cut through your target, practicing with one can be more dangerous if you’re inexperienced. Search for a bokken that’s the same size and length as your katana that you can use while practicing your form while striking and blocking. Whenever you feel comfortable switching to a real blade, use extra caution so you don’t hurt yourself or anyone else.  You can buy bokkens online or from martial arts stores. Even though bokkens don’t have a cutting edge, they will still hurt someone if you hit them with it. The thinner edge of the wooden blade is considered the cutting edge while the wider flat edge is the back of the blade. Check for dojos or martial arts instructors in your area that specialize in using Japanese swords so you can learn the correct techniques. Compare the prices, the lessons, and the amount of time you spend in each class to see what style works best for what you want to learn. If you have any questions, call the instructor and ask them anything you’re concerned about. When you find a style you want to study, enroll in the class so you can start learning. Many dojos or instructors have strict rules for practices and uniforms, so make sure you follow them completely so you can stay in the course.


Practice in an area without wind. Angle your head downward. Don't blow more than necessary. Practice simple rings first.

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It's hard enough to blow ordinary smoke rings in an area with a breeze or a fan blowing, let alone more complicated shapes. Practice in a room with all the doors and windows closed, without any people or pets walking through it. Some people find it easier to blow smoke rings (or other shapes) with their head tilted downward, at roughly a 45º angle. This might be because this motion tightens the throat, making it easier to release a small, quick ball of air through. You only need to release a tiny amount of air to form a smoke ring with the "cough" method, and you don't need to breathe at all if you're using your tongue or flicking your cheek. If you're making smoke clouds instead of rings or hearts, you are probably exhaling without realizing it. Concentrate on your breathing first, until you can release a tiny puff of smoke, then focus on your mouth shape. Before you try blowing hearts, practice blowing smoke rings until you succeed on about half of your attempts or more. You'll probably need quite a bit of practice to go from there to blowing hearts, so having a good grasp of the basics will save time in the long run.


Practice in fifteen minute increments. Reproduce a song. Start with simple beats. Build a strong muscle memory. Stretch before practicing. Use metronomes. Plan some drum solos. Follow a measure. Have fun.

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In total, you want to practice between thirty minutes to an hour each day if you want to see improvement. But always take a five-minute break after every fifteen minutes. This will refresh you so that exhaustion doesn’t stop you from cutting the practice sessions short. It will give you a place to start and help you get better at learning beats, as well as revealing what is essential to making your own. You don’t have to reinvent music; use those who have come before you to give you a firm foundation to build from. Listen to the beat and rhythm that the drummer of the song is using. Play the music through a speaker and follow along with the song. Find a couple of songs that have regular drumming that aren’t too tough in order to learn the basics. Start out with ones like Led Zeppelin’s “Heartbreaker” or AC/DC’s “You Shook Me All Night Long.” These parts were made by excellent drummers who you can learn a lot from. Play it, then play it again, and then do it one more time. Keep practicing until the rhythm is ingrained in your memory. When you have that down then you can explore more complex variations of whatever you’re playing to expand your skills. But first, you have to have the song chiseled into your memory. Like with any strenuous physical activity, your body needs to be prepared before engaging in a long term high-performance exercise. This will enhance your performance and keep your body healthy.Take it easy on your joints - stretch before drumming.  Your wrists take a lot of the beating when you drum. Stretch by pulling on them downward for about twenty seconds and then pull up on the fingers and flex your wrist in the opposite direction for another twenty seconds.  Don’t forget to warm up your neck. Bend your head side to side and roll it around so that it’s properly stretched before rocking out. As more and more bands follow metronomes, it will be critical that you can keep up with one. If you can play along with a metronome, even if it is only a simple beat, that will get you farther than you can...


Practice in the mirror. Tell them privately in person. Pick a place you are comfortable. Write a letter or email. Phone someone. Show your scars to someone you trust. Write, draw, or paint about it. Never tell someone in anger. Be ready for questions. Do it without alcohol.

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Telling someone you self-harm can be very scary and difficult. Rehearsing some of the conversation can help you better get your message across when you tell your friend and give you confidence and empowerment. Practicing at home can also help you map out in your head what you are going to say and you can practice responses to potential reactions. Think about how your friend might react and come up with ways to respond. Face to face conversations are always harder but also permits you to get it out in real time. Plus, serious emotional issues deserve the face to face attention you need. Hugs and tears shared in person can be therapeutic.  Telling someone face to face can be very empowering. The initial reaction may not be what you hoped for, so be prepared for anger, sadness, and shock. Telling someone in person is a serious event and you deserve to be in a space of comfort and privacy when you disclose. Though this method means the person you are telling will be faced with shocking news without the immediate chance to respond, sometimes that delay is what you and they need. You can choose exactly what you want to say and how you want to say it without interruption. This will also give the recipient time to process the information. Be sure to follow up the letter or email with a phone call or face to face conversation since the person you wrote may be very worried about you. Waiting to hear from you again can be very anxiety inducing for your friend. End the letter with a plan to call them in 2 days or to email you when they are ready to talk. Telling a friend or other trusted person on the phone still lets you have the real time discussion with a buffer of not having to face their initial reaction in person.  You will not have the benefit of non-verbal communication this way, so be cautious to avoid misinterpretations. If you are telling someone who lives very far away, they may feel powerless to help you. Try to suggest ways they can support you even at a distance. Calling a helpline is a solid way for you...


Practice in your free time, if possible. Get certified or take a course in auto body painting. Complete an associate's degree. Gain experience with the tools of the trade. Become ASE certified.

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The professional equipment for auto body painting can be expensive, so you may not be able to afford the tools to do this on your own. If you do, however, you can get off-the-job experience painting or touching up the cars of friends and relatives. You may be able to save up money to invest in auto body painting equipment of your own. Once you are experienced, you might even do your own auto body painting on the side for supplemental income. Many trade schools and community colleges offer courses in auto body and paint technology. By completing a course or certification program, you'll become more desirable to potential employers. Many community colleges and trade schools have open admissions policies, so there's little risk you'll be turned down unless the program is already at capacity. If you have little or no experience in the auto body field, receiving an associate's degree can improve your chances of being accepted as an apprentice or auto body painter's helper. Employers often look at further education as a sign that potential employees have the skills necessary to learn the trade. An associate's degree in an automotive related field, like auto body collision repair, will be looked at more favorable than other degrees, but even one in an unrelated field will show you have the perseverance to learn new things. Hands-on experience with automotive related hand tools and other aspects of automotive work will also improve your chances of being chosen for a position as an auto body worker. This information can be added to your resume or included in your cover letter. The Institute for Automotive Service Excellence (ASE) offers a certificate program for automotive painters. You'll have to get some auto body painting experience,as the certification requires you to have at least 2 years of automotive painting experience or at least 1 year of training that meets ASE standards. Obtaining the voluntary certification means passing a written examination. You must retake the examination approximately every 5 years to...


Practice jaw pulls. Practice resisted mouth opening. Practice resisted mouth closing. Move your jaw side to side. Practice forward jaw movement.

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This simple exercise can be done any time of day, though participants in one study found it helpful to do one set of jaw pulls (three cycles of stretching per set) after each meal and once while bathing, for a total of four sets daily.  Position fingertips on the edge of the front teeth on your lower jaw.  Pull the jaw down slowly, until pain is felt on the side of your jaw affected by TMD.  Hold that extended position for 30 seconds.  Do three cycles of stretching to complete one set of stretches. Aim to do four sets each day. This is a fairly simple exercise, and can be done any time of day.  Position your thumb under your chin.  Slowly open your mouth. Continue pushing upward with your thumb to apply resistance.  Hold the position for three to six seconds before slowly closing your mouth.  Repeat daily to help prevent pain from returning. This is similar to resisted mouth opening, but works the opposite muscles.  Position both thumbs under the chin and both index fingers below your lips, just above the chin. It should look and feel like you are pinching your chin with both hands.  Gently push your jaw down for resistance while you try to close your mouth.  Repeat daily. This is a fairly simple routine that can be modified for increased resistance as you build your jaw strength back up.  Place two tongue depressors or popsicle sticks between your front teeth.  Move your jaw slowly from side to side.  Gradually increase the thickness by adding additional tongue depressors, once the exercise as gotten comfortable. This exercise is similar to the side-to-side routine, and can also be modified for increased resistance as you strengthen your jaw.  Place two tongue depressors or popsicle sticks between your front teeth.  Move the bottom jaw forward, so that your bottom row of teeth are positioned in front of your top row of teeth.  Gradually increase the thickness by adding additional tongue depressors as the exercise becomes comfortable.


Practice job interviewing Ace the interview Follow up with all the interviewers When you get your job offer, negotiate a salary and benefits. Don't submit your letter of resignation until you've landed a job you know you're going to take. Transition from one job to the next without burning any bridges. Settle in to your new job!

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before the real deal. You can practice with a friend or mentor, or simply try to secure as many interviews as possible and learn as you go. Getting a few practice interviews in is really good practice; you'll be surprised how good the mileage is when it comes time to ace your interview. . Whether it's a group interview, phone interview, behavioral interview, or something in between, interviews can be daunting because we're asked to distill our personalities and skills into bite-size sound bytes while appearing relaxed and personable all the while. Few things in life can seem as difficult as your first job interview. Here are a couple pointers to remember as you get ready to jump into the world of interviewing again:  Just like networking, the person interviewing you is probably nervous as well. They want to make a good impression, too. They want you to think favorably of their company. The stakes might not be as high for them, but don't for a second think that being in the driver's seat for an interview is a piece of cake. Part of their performance is going to be judged on the merit of the candidates that they bring in. Pay attention to your body language during the interview. If you get an interview, it means there's something about you that the potential employer thinks might fit in their system. That's great. And while you can't change your skills and your expertise mid-stride in the interview, you can change how you present yourself. Look the interviewer in the eye; remember to smile; work on your handshake; be polite and err on the side of modesty without being totally abnegating. Keep your interview answers succinct. When you're under the heat of the microscope, time starts to dilate, and a lot of people feel like they're not talking enough when in fact they're talking too much. Pause after you feel like you've incisively addressed the question. If the interviewer maintains eye contact without speaking, that's probably a cue that they expect further elaboration; if the interviewer launches into the next...


Practice kicking and throwing the ball. Practice your footwork. Talk with your teammates. Train your reflexes. Work on catching the ball.

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As a goalie, it is your job to keep the other team from scoring. But once you're in control of the ball, you have to reinstate the attack or put the ball back in play. To do that, you have to be able to kick or throw the ball with precision.  Practice kicking the ball with accuracy up to at least 40 yards. Have a teammate stand at various distances and see how accurate your kicks are. Alternate between kicking and throwing.  Always look for a teammate who is free, and don't just kick the ball back on to the field without a target in mind.  You don't always have to lob the ball. You can roll it on the ground, or throw it low. The main goal is to get it back to a teammate.  Work on clearing the ball. If the defence is being swarmed and the clock is low, you may want to clear it. Punt the ball as far into the other team's side as you can while trying to stay inside the boundaries. Only do this if you have to since it almost guarantees the other team getting control. You may not be running up and down the field like the rest of your teammates, but that doesn't mean you can neglect your footwork. You need to be able to defend from all angles, and quickly change direction as the situation demands.  Stay on your toes during games and practices. Don't lean back on your heels or you'll find it harder to make sudden movements.  Practice moving from side to side without crossing your feet. Keep your shoulders and hips in line with the shooter as you move. Communication is key for being a strong goalie. It's your job as a goalie to let the rest of your team know when you are under too much pressure, or if they need to increase their defense.  Aside from giving directions on the field, encourage the rest of your team to play better. Use a vocal tone that is positive, but firm.  You can see the entire field and track the ball at the same time. Use this perspective to your advantage, and keep your teammates aware of what is going on on field.  Shout out unguarded opponents, or marks, so your teammates know who to guard. A...


Practice learning to roll in calm, shallow water. Align your paddle alongside your kayak. Tuck your head and body forward. Turn your body into the water towards your paddle.

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Have a friend spot you while you are learning how to roll. It's always a good idea to establish a distress signal, too, so you can communicate if you need help. Setting up to roll is important not only during practice but also during normal kayaking. It will help you roll over quickly and efficiently. Hold your paddle in both hands on the side of the kayak opposite your dominant hand. Hold the paddle right above the water's surface with the front blade flat to the surface of the water.  If your paddle is feathered, with a concave curve on one side of the blade, hold that side up. This is also called the “power” face of your paddle. For example, if you are right handed, hold the paddle on your left-hand side to set up for the roll. Press your chin against your chest, and lean your chest forward towards the side of the kayak where you're holding your paddle. You're going to roll in this direction. Hold your paddle steady in the same position alongside your kayak as you do this. You will naturally rotate head down into the water.


Practice letting go of the things you cannot control. Live in the present. Do something new every week. Learn something new.

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Inevitably, things will come up in your life that are largely or entirely out of your control. This is just part of life. While you cannot change certain circumstances, you can change your attitude towards them. Trying to control the things you can't can often backfire and make you more stressed out. Every time you think of something that you cannot control, write it on a piece of paper. Place it in a box and move on. Letting go of stressful situations or people will allow you to work on the things you can control. Think about how you will make today better, instead of always working toward a future goal. If you live too far ahead in the future all the time, you are missing out on life. Life only happens in the present moment. While this isn't a recommendation to live every day like it is your last, because every day is not actually your last, it is a good idea to spend some time each day enjoying the present moment. To live more in the present, you can:  Do only one task at a time; avoid multitasking. Put some space in between your day to day tasks to give you some time to reflect and not feel too rushed. Set aside 5-10 minutes each day to do absolutely nothing at all but sit in silence. Eat slowly and focus on the flavor and texture of your food. Get an activity guide for your city, ask some friends, or dig around online for fun things to do near you. Take a risk and try some new activities. Go by yourself or ask a friend or your significant other. What matters most is that you are trying something novel and being open-minded about it. Trying something new can have a number of benefits, such as:  Giving you courage by facing the unknown. Fighting off boredom. Allowing you to grow via new experiences. Take a class online or in person or watch some free lectures online. A lifelong learning center can provide an inexpensive opportunity to learn photography, social media or another skill you've been wanting to master. You can try these websites to search for classes or lectures that interest you: ...


Practice listening more than you speak. Control your environment. Be assertive using communication skills instead of volume. Assimilate with the group.

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Take the competition out of your conversations by being an active listener.  Truly engage with what the other person is saying.  Avoid interrupting.  Listen to what they are saying instead of thinking about what you want to say next.  This way you will not feel the need to raise your voice to be heard over theirs, but can be involved in the conversation on an even playing field. Do your best to change the elements in your environment which may cause you to increase the volume of your voice.  The more you can adjust the environment to be ideal to hearing what you are saying, the less need you will feel to speak loudly.  Get rid of exterior sounds by closing windows and doors. Move closer to the person or people you are talking to.  The more distance between you and your audience, the more likely you will feel the need to raise your voice to fill the void. Speak in a small room.  Large rooms eat up sound, and you may feel the need to speak up.  Choose small rooms for quieter communication. Your opinions are valid and deserve to be heard.  If you feel that the other person isn’t listening, practice communicating assertively without raising your voice.  Meet the other person where they are at.  Try to understand where they are coming from and let them know that you get it by saying something like, “I understand you have been under a lot of stress lately,” or, “I know that you are busy right now, so I will be quick.” Stay positive when you are speaking negatively.  Even though you disagree with a person, it doesn’t necessarily mean that you dislike the person.  There is certainly no need to disrespect them. Say “no.”  Sometimes it’s as simple as just learning to say, “no.”  If there does not seem to be a solution in sight, you can end the conversation and walk away rather than escalating the argument and raising your voice. When speaking with a group of people, there is an urge to talk over others, one-up the other people, or hijack the conversation.  As people continue to make these mistakes in a group, the...


Practice long and short vowel sounds. Memorize the pronunciation of Icelandic consonants. Work on consonants that sound different than English. Stress the first syllable of each word. Find Icelandic words that are cognates of English words. Expand your vocabulary gradually using labels. Break down compound words into their components.

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There are a total of 14 vowels in Icelandic, and all of them can be either long or short. Vowels in single-syllable words are always long. Vowels are also long when followed by a single consonant, or by particular consonant combinations (p, t, or k combined with r, j, or v).  Some vowels have a mark over top of them (á, é, í, ó, and ú). This mark is not an accent mark, like the ones you may be familiar with if you speak French or Spanish. These are separate vowels with their own sounds. The Icelandic rock band Sigur Rós has a pronunciation guide available on their website that lists the pronunciation of all the vowels. Visit https://sigur-ros.co.uk/band/pronunci.php to access the guide. The Icelandic alphabet includes two consonants that are not apart of the regular Latin alphabet with which you're likely familiar. Both of these consonants are actually pronounced the similarly.   Ð/ð is pronounced like the th in the words they or them.  Þ/þ is also pronounced with a th sound. If you don't have the character on your keyboard, you can replace it with a th when typing an Icelandic word. It never occurs at the end of a word. Most of the consonants in Icelandic sound the same as they do in English. However, some do make a different sound, and others sound different when combined with another consonant.   G/g at the beginning of a word is pronounced like the hard English G, as in golf. A g occurring in the middle of a word is a soft g sound, like in the English words design or thing. It basically disappears, but it's not considered silent. There are no silent letters in Icelandic.  H/h usually sounds the same as in English. However, when paired with a v, it has a k sound. This pairing is present in basic Icelandic question words, such as hvað (what), hver (who), hvenær (when), and hvernig (how). The letter J/j is pronounced like the letter y in English, or the same way it's pronounced in Spanish. You can use the word jójó to remember this – it's the Icelandic word for yo-yo, and pronounced exactly that same way....


Practice meditation to calm yourself into dreamless sleep. Do not pay attention to dreams after having them. Wake yourself up with a timer while napping. Talk to your doctor about taking a sleep medication if necessary.

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Deep meditation can help your mind relax and, as you drift off, encourage a restful sleep without dreams. Try meditating while going to sleep to increase the likelihood of deep, yet dreamless sleep.  Meditation involves focusing your mind on a word, thought, or feeling to induce a stronger feeling of awareness or calm.  Body scan meditation in particular is useful for lulling yourself to sleep at night. Dwelling on dreams can make them reoccur in the future, either in themes or emotional significance. After waking up, try to distract yourself with work or other activities instead of ruminating on the dream.  The less you pay attention to them, the more likely they are to fade over time. The exception to this is a nightmare, as exploring its significance may prevent it from recurring. If you're sleeping during the day and don't want to dream, set a timer for about 30-45 minutes. That way, you can wake up before you enter REM sleep, which is when you're most likely to dream. This method is less useful for dreaming at night, when your body needs REM sleep to feel restful the next day. If you experience particularly vivid dreams, some medications can lower their intensity or frequency. Make a list of your dream symptoms and your medical history to discuss the best treatment plan with your doctor. Let your doctor know about any medications you're taking as well, as some can cause vivid or emotionally distressing dreams.


Practice meditation. Listen to calming music. Set aside downtime before bed. Avoid stressful activities before bed.

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Meditation helps ease anxiety, and can also help you relax to promote sleepiness. Meditation is not difficult to begin. Simply breathe in and out slowly and deeply from your diaphragm, focusing on the sensation and pattern of your breath.  Breathe slowly and deeply. Count to three slowly while you inhale, hold the breath for three seconds, then exhale slowly to the count of three.  Repeat as many times as necessary to feel calmer and more relaxed. Try using a mantra. Some people find that meditating to a particular phrase over and over helps them relax. Some experts recommend a good self-affirming mantra, such as "I feel safe and secure at night" or "I will sleep soundly at night." Listening to music may help lower your blood pressure and help you relax. If you have an album that always helps you unwind, try listening to that before bed. If not, find something that you find soothing. Many people find instrumental music like jazz or ambient sounds to be relaxing for bedtime. Some people find that doing something relaxing, like taking a hot bath or shower, reading a book, or working on a craft can help relax the mind before bed. Figure out something that you find relaxing and try to set aside some time each night before bed to indulge in your own pre-bedtime activities. It may sound obvious, but engaging in stressful activities shortly before bed can make you more anxious, which in turn may increase the chances of losing sleep. Avoid doing anything work-related or school-related before bed (which includes checking your work email), and resist the urge to look at the clock if you're lying restless in bed. Looking at the clock and counting how much sleep you're going to lose will only stress you out more, making it even more difficult to sleep.


Practice meditation. Try body scan meditation. Practice progressive muscle relaxation. Set aside time to worry. Try warm tea. Take a hot bath.

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Meditation can be a helpful way to relax before bed and clear your mind. Try to practice meditation in the hour leading up to bedtime. You can incorporate it into existing rituals to help you fall asleep faster.  Meditation techniques vary, but studies show regular meditation helps people better manage stress and anxiety. Training yourself to meditate nightly can help you learn how to turn your brain off after a long day. You can find meditation instructions online or through reading materials at your local library.  Deep breathing is a popular form of meditation. This is when you take deep, steady breaths, inhaling into your chest and stomach, and pay attention to each breath you take. By focusing on your body and its rhythm, you can direct attention away from worrisome thoughts that may be a distraction from sleep. Body scan meditation is a form of meditation where you take stock of every part of your body from your head to your feet. Moving from, say, you shoulders close your eyes and experience every part of your body. Do not visualize these body parts, merely take stock of how they feel. Once you take stock of a body part, allow it to fade from your awareness until you feel empty. Once you've scanned your whole body, begin to feel your body parts again and connect them together. Many find the hyper awareness on their body places them in the present moment, clearing the mind and reducing nighttime anxiety. PMR is an exercise that involves moving from one body part to the next, focusing your energy on tensing and then relaxing groups of muscles. Slowly, you move from your toes to your head. Many people find this helpful for falling asleep at night. It may sound strange, but if you're a chronic worrier granting yourself specific times to focus on your troublesome thoughts may help you better manage your anxiety.  Try journaling your thoughts shortly before bed. Set aside 10 to 15 minutes to jot down anything that's bothering you or anything that frustrated you throughout the day. Purging your thoughts on...


Practice mindful eating to increase satisfaction. Consume 5-6 servings of fruit and vegetables a day. Choose foods high in fiber. Find sources of omega-3 fatty acids. Avoid processed foods and fast food. Substitute unhealthy ingredients with healthier choices.

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Each time you take a bite of food, slow down your chewing. Take a moment and savor the taste. Try to appreciate each of the different flavors and textures on your tongue. This is called mindful eating. It can help you take more joy in your food. Mindful eating can help you feel full faster, reducing how much you eat. It will also increase your satisfaction with the meal that you just ate. Fruits and vegetables contain important vitamins, minerals, and other nutrients that will keep you healthy and happy. A diet high in fresh produce forms the basis of a healthy diet.  A single serving size of vegetables is 75 grams (2.6 oz). This is roughly equal to 4 spears of asparagus, 2 medium-sized whole carrots, 20 green beans, or 16 small florets of broccoli. A single serving of fruit is 150 grams (5.3 oz). This could be 1 medium-sized apple, a banana, 32 grapes, or 1/8 of a melon. Fiber is a great way to full faster, and it also helps maintain the health of your gut. This, in turn, can affect your mood and mental health. Switch out your white, processed grains for brown, whole grains. Women should eat 25 grams of fiber a day, and men need 38 grams a day. Look for foods high in fiber, such as:  Whole wheat bread Brown rice Whole wheat pasta Beans, lentils, and other legumes Vegetables like broccoli, Brussels sprouts, and artichokes Fruits like berries and apples A deficiency in Omega-3 fatty acids may contribute to low or unhappy feelings. Omega-3 fatty acids provide a range of benefits, including a stronger heart. Aim for at least 1.1 grams a day for women and 1.6 grams for men. Look for foods rich in Omega-3s, such as:  Fish Walnuts Tofu Spinach Kale Eggs Fast food may be an easy option, but it can have negative effects on both your mood and your health. Processed foods are often higher in calories, sodium, and unhealthy fats. Cook your own food or eat fresh choices whenever possible. It is okay to indulge in treats occasionally. Just don't make it a regular habit. If you're craving a beloved comfort meal, see if you...


Practice mindful meditation for a few minutes every day. Try positive thinking to strengthen your creative mind. Engage your sensitive side to heighten your awareness. Go for walks outdoors to encourage creative thought.

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Even a few moments of mindful meditation each day can help you relax, improve your awareness, and inspire self-reflection. Sit quietly and focus on clearing your mind and breathing deeply. Do your best to feel present in the moment and forget about past and future worries.  Note that there is no right or wrong way to meditate. You can download meditation apps if you find guided meditation exercises helpful. Positive emotions can strengthen your psyche, increase your attention span, and improve your creative abilities. Build a positive attitude by expressing your emotions in a healthy way, cultivating good relationships, and taking time for self-care. Treat moments of adversity as opportunities for emotional growth and learning. Sensitive people are often creative because of their heightened perception of the world around them. They may feel emotions and sensory experiences more deeply and pick up on nuances and unique details easily. Try to access your sensitive side by watching nostalgic films, reading emotional literature, or listening to evocative music. Getting outside is an excellent way to stimulate your senses and clear your head. This, combined with the cognitive benefits of exercise, can enable creative thinking. Take walks outside for 15 minutes or more to get the creative juices flowing. Walking on a treadmill indoors or simply sitting outside do not have the same effect as a walk outdoors.


Practice mindfulness. Try progressive muscle relaxation. Use deep breathing techniques to combat stress. Have a warm beverage. Use what you have learned.

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Mindfulness is a form of meditation that calls attention to the present moment – the smells, the sounds, body sensations, and your thoughts and emotions – and asks you to experience them without judgement. You don't try to fight your negative thoughts, but you do not engage them, either. You acknowledge their existence (try naming them – "anger," "fear," etc.) and try not to react or judge.  The benefits of mindfulness include reduced rumination (dwelling on negative thoughts), reduced stress, and improved cognitive flexibility, making it easier for you to break out of old thought patterns.  Mindfulness will help you focus less on the "what-if's" of the future and "should-haves" of the past, and instead engage you in the present moment so you can fully participate in your life. Your negative thoughts may fill you with such anxiety that you walk around with your body tensed and don't even realize it. Learning to relax your muscles will help you feel the difference between your relaxed muscle and tense muscle, which can help you identify when you are becoming anxious and tense during the day. Progressive muscle relaxation can help you lower overall tension and stress, improve sleep, and reduce stomachaches and headaches related to anxiety. You can change your physical and emotional response to stress by practicing focused breathing. This is an easy technique for adults and kids alike, and can take as little as six seconds to halt your stress response.  When you begin to feel stressed, start by closing your eyes and relaxing your shoulders.  Imagine holes in the bottoms of your feet. Take a deep breath in and imagine hot air entering your body through the holes and flowing upwards to fill your lungs. Relax each muscle as you imagine the air passing through – your calves, thighs, stomach, etc.  Exhale and reverse the visualization, imagining the air flowing back out of your body and exiting through the holes in your feet. This can be an especially effective short-term tactic if your negative thoughts are related...


Practice new skills and habits. Work consistently toward your goals. Use mistakes and missed goals as learning experiences. Be open to change.

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In most cases, changing who you are means doing things differently. Often, it means learning a new skill. Once you get started, take every opportunity to practice these new skills or ways of doing things.  Incorporate changes into your daily communication. Strive to interact with others as the person you are trying to become. For example, imagine you are trying to become more assertive. You could start by taking note of situations in which you could have stated your opinion more firmly, or  didn’t stand up for your own needs. Then you may work on stating your needs in a way that is not aggressive or threatening. Skills will become easier and more comfortable with practice. It may be scary at first, but making changes will get you closer to who you want to be. Any major change or accomplishment requires ongoing and concerted effort. Work on becoming your new self every day.  A good way to create consistent progress is to set aside time in your daily routine for working on your goals. For example, you might set aside an hour every day for reading self-help books or attending assertiveness training. Keep in mind that to make big changes, you must invest a lot of time and effort. Working hard and consistently over a period of time is how you will become the person you wish to be. Remember that failure is a part of working towards a goal. It is common to take 1 step forward and 2 steps back sometimes when you are working towards a goal. If you make a mistake or do not meet a goal, try to look at it as a learning experience and move forward from there. For example, if you are working towards a weight loss goal, you may have a week here and there where you do not lose anything or you gain a couple of pounds. This is a normal part of that process. Use these weeks as opportunities to tweak your diet and exercise program for better results. People constantly change and evolve. What you like or want now may be different from what you wanted five years ago. It may also be different from what you will want 10 years from...


Practice obedience training. Find a neutral space. Put the rabbit in a safe environment, such as a travel cage. Secure the dog. Ask for help.

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Your dog should be trained well and able to respond well to voice commands. Your dog should be able to listen and respond to your command. You will be in control of this introduction.Your dog should know basic commands like sit, stay, and lie down. You can teach your best friend these simple commands in a few ways:  Take obedience training classes. Many vets can recommend a good dog trainer. Some pet stores even offer puppy socialization and obedience classes. You and your dog can not only learn helpful commands, but also work on creating a strong bond. Your dog will be more likely to listen and pay attention to you if she feels comfortable with you as an owner and authority figure.   Practice commands with your dog. If you and your dog need a refresher course on basic commands like sit, you should practice with your dog in a comfortable place like at home.  Practicing these commands will allow the dog to become familiar with your cues and she will be more willing to listen to you. You want these commands to be comfortable with both you and the dog. You do not want either pet to feel territorial in the introductory space. You also want a place where you can control both animals. A good introductory place might be a living room or family room. You want to avoid places where either animal eats or sleep, as they may feel territorial of the space.   You do not want either animal to feel pressured. A neutral space can help the animal to not have additional external stresses. Meeting new friends is stressful enough! Make sure your dog is not feeling confined with too tight of a leash or collar. The neutral space will help you relax as well. You want to be able to be comfortable in this space and be able to observe interactions. Pick a place that is comfortable for all involved. For the first meeting, you may want to keep the rabbit in a safe space in which the rabbit cannot run away. This will also keep your rabbit safe if something unpredictable happens. During the first meeting, you want to make sure you have...


Practice on dry land. Gently warm up your core. Practice the body roll. Enlist the help of a friend.

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Before you hit the water, it's useful to connect with your body on land, where you're probably most comfortable moving.  Begin by standing upright, feet hip-distance apart. Close your eyes, and focus only on your breath. It can be useful to engage the back of your throat when you exhale (produces a throaty sound). Take about ten breath cycles. If you really want to master the Dolphin Kick, you can't afford to neglect your core. While it might seem as if all of the generated power comes from the quads and legs in general, your core is a crucial part of it.  After all, your legs are connected to your core and work with it while swimming. Consider the following exercise-sequence:  Start by standing upright with your feet hip-distance apart. Roll your shoulders back a couple of times. Draw your upper ribs in. Make sure your tailbone is pointing straight down. Now that you've awakened your breath and core, try performing the rolling movement while standing. It's just as it sounds: picture a wave passing through your body, and mimic it. Having someone else watch you while you practice can help you define your strengths and weaknesses. Do you know anyone who swims regularly? They might be an even better choice as they'll have a solid idea of what the body should look like while performing certain motions.


Practice on some scrap material. Line up the fabric under the needle. Try a simple project.

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Choose a simple, woven material, not a knit one, for your first sewing experience. Don't use a very heavy fabric for your first attempts at machine sewing. Denim and flannel can be hard to sew because they are too thick when several layers are piled together. Sew with the bulk of the material to the left of the machine; crowding the bulk on the right side can cause messy stitching. When you have made an assortment of test seams and start to feel comfortable with the basics, try sewing a pillow, pillowcase, or cloth gift bag.


Practice one-on-one defense. Try a faster paced two-on-two drill. Learn to defend against crosses. Enact a full-on penalty area defensive drill.

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Set up a grid for you and your practice partner that is about seven by twenty yards long. Both you and your partner should start at opposite ends of the grid, with your partner in possession of the ball. Your partner should then attempt to drive the ball to the other side of the grid. The goal of the defending player (that's you) is to:  Win the ball from the attacker. Force the attacker out of bounds. You'll need a larger grid for this exercise. One that is approximately 25 yards by 40 should do nicely. This will allow for more breakaway plays between players, which will more closely model a real game scenario. Split a group of four players into two pairs and have each pair defend one side of the grid. Each pair of players should attempt to win the ball from attackers or force attacking players out of bounds. To keep this drill fun, you might consider alternating between offense and defense between pairs. Mark off a 44 by 30 yard box that encompasses the entirety of the net and penalty area, extending a ways beyond the penalty area towards midfield. You'll need two teammates at the edge of the 18 yard box for crossing the ball, two "attacking" players in front of the net, and three defenders (including yourself).  One of the attackers should pass the ball to one of the wing players. The wing player will read the field and, when prepared, cross the ball to an attacking player. Defenders should coordinate to stop the attack on net and clear the ball or regain possession. Measure out a 35 by 35 yard area for this exercise that includes a full size net at one end.To perform this drill, you'll need an attacking "team" with five players in a 3-2 formation, with three players acting as midfielders and two as the forwards. The defending "team" will need four players, including a goalkeeper, in a 3-1 formation.  The lead attacker should begin the drill with possession of the ball, just inside the boundary of the grid, opposite the net. Defenders should work to either regain possession of the ball and clear it or...


Practice performing the speech alone. Make any adjustments that the speech needs. Give the speech to a few friends. Ask for feedback. Adjust your speech based on the feedback.

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You might think that the process of writing the speech is over once it's written. However, until you've practiced saying the speech out loud, you can't be sure if it will work.  Review your notes as you would before giving the speech in front of people. Try performing the speech in front of a mirror. You should be able to look yourself in the eye much of the time, instead of always having to look at your notes. Go through the complete demonstration, along with your visual aids. If you don't, you might not realize that parts of the demonstration don't work as you've written them. When giving the speech to yourself, did you realize you forgot a step? Did the entire thing roll of your tongue smoothly? If there were problems you noticed, make the changes in your writing.  Once you've made the changes, practice and try performing the speech for yourself again. Always use the visual aids, even if you've already used them once. Now that you've done the speech for yourself, invite a small group of friends to be your test audience. This is a good way to see if there's anything you may have missed when you were practicing. You may want to invite some friends who know nothing about the topic and some who are experts in the topic. That way, you can get different perspectives on how useful your speech was. It may be scary to ask for feedback, but it's the only way you'll be able to make your speech better. Ask questions about the visual aids, as well. Make sure that they worked with your speech in a productive way.  Ask specific questions of your test audience. You can ask them if they understood the different steps, or if there was anything they felt you missed. You may want to write down the feedback you get, or ask your friends to write it down so you can look at it later. On your own, spend some time making the necessary adjustments to your written speech. Practice these changes in front of a mirror, or in front of a small test audience if you need to. You don't always need to incorporate others' feedback. Sometimes...


Practice popping off the ground on the trampoline. Use the trampoline to work on the twisting motion. Try flatland frontside 360s to help you understand the movement. Avoid rotating too early if you're not spinning all the way around. Keep the board level to not land on your butt. Keep from over-rotating by waiting to spot the landing.

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One part of the move is lifting your snowboard off the ground so you have enough space to rotate in the air. If you're having trouble getting enough lift, take your snowboard on a trampoline. Work on jumping off the trampoline on your snowboard, and it will help you get a feel for the motion.  Work on a large trampoline to make sure you have enough space, like the kind you see in tumbling gyms or trampoline parks. You can also practice this move on flat ground in the snow. Bend your knees and use that motion to push yourself off the ground. Lift your knees under you to give yourself more air. With your snowboard on, start bouncing, gaining some air. As you come down on a jump, twist your arms around your body to the right. When you hit the trampoline, start moving your arms and your shoulders around to the left, which will help your whole body turn. Work on the trampoline until you can go all the way around. That is, instead of popping off the ground as you go into your rotation, simply spin around on the ground as you go down the slope. To make the spin, come in with your knees bent like you would for one in the air, but then extend your legs and straighten up your body for the rotation. On the way out of the rotation, bend your knees and torso back down slightly. That will help you get the feel for how you need to rotate once you get in the air.  Once this rotation is smooth, you can try it in the air again. Don't forget the rotation movements with your arms and upper body! You won't turn if you don't start the rotation. If you start rotating too much before you get off the ground, the friction of the board will slow your turn down. To make sure you get all the way around, try to time the rotation at about the same time as you lift off the ground. If you pop up and you're not level, you typically end up sliding into the ground as you finish the rotation. Try to tilt just a little bit forward with your torso as you go into the rotation and keep the board even with the horizon as it leaves the ground. This...


Practice positive reframing. Identify negative thought patterns. Stop ruminating over the failure.

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Positive reframing is all about discovering the positives in any situation, even failure. Look at the situation in which you feel you failed, and contemplate different ways of describing it. "Failure" is a subjective term. Instead of saying "I failed at finding work," say "I haven't found work yet" or "I've been looking for work longer than I had hoped." Do not attempt to whitewash your mistakes, but state them without judgment, and look for the best.  Another way to reframe the situation is to understand why your attempt was not successful, then use that information to try again. The only way anyone discovers what does work is by also finding out what does not work. Failure presents you with an opportunity to learn until you get it right. Consider all the athletes, scientists, and other successful people who have tried and failed, only to persevere until they achieved their goal. Michael Jordan was famously cut from his high school basketball team, only to work hard and become one of the greatest players of all-time. Try using humor to encourage yourself when you are down: "Well, I have not found a job yet, but I have gotten really good at writing cover letters." Seeing the humor in your situation helps you take a step back and see things in perspective. Humor is a key component of resilience: laughing kindly at yourself will help carry you through your greatest trials. With failure often comes the tendency to beat yourself up over it, even calling yourself names. Learn to identify some common negative thought patterns so you can diffuse them. These thoughts may include: all-or-nothing thinking ("I have to do it perfectly the first time or I might as well give up"); catastrophizing ("This is terrible. There's no way I can come back from this"); or negative self-labeling ("I'm a failure and a phony.").  When you notice these kinds of thoughts arise, question them. They are coming from an a negatively biased, critical place. Instead, ask yourself, "Is this really true?" Look for evidence for and against these...


Practice positive self-talk. Write positive body affirmations. Fake it till you make it. Don't compare yourself to others. Teach your children.

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It is easy to find things about your body to criticize, and every person, no matter how beautiful, has things about their body that they are less than thrilled with. Rather than focusing on the negative, challenge yourself to find positive things about your body.  Maybe you have your father's chin, or strong arms, or great vision. Your best features may not be the ones that others would recognize, but they make you who you are. We tend to be our own worst critics, launching unreasonable and harsh critiques about our faces, bodies, and abilities. Do not allow yourself to say things to yourself that you would not say to a friend. Affirmations are short statements that you can repeat to yourself (aloud or in your head) when you begin to feel self-doubt. They should only include positive words and should be short and succinct.  Try standing nude in front of a full length mirror and making a list of all the things about your body that you like. Write these as declarative sentences. Once you have become comfortable with affirmations about the parts you like, make a list of the parts of your body that you like the least, by writing "My _____." For instance, if you dislike the extra skin on your upper arms, you might write "My arms." Then, come up with at least one thing about teach body part that you are thankful for, and write it next to the body part to create a positive affirmation. For instance, you might write "My arms are strong and work hard for me." Others might include: "My belly has given life and is a warm place for my children to cuddle." When it comes to self-confidence, many people find that it is a lifelong challenge and not something that they can develop overnight. But acting as if you were confident even if you have self-doubt can still reap some of the rewards of confidence.  At home, spend time in the nude to normalize your relationship with your body. If you feel up to it, you might even consider working as a nude figure model to take your self-confidence up a notch and to help yourself become...


Practice progressive muscle relaxation. Use aromatherapy. Spend the hours before bed relaxing. Leave the room if you cannot sleep. Talk to your doctor if your nighttime stress continues or worsens.

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Progressive muscle relaxation is one of the simplest relaxation techniques. The process helps you learn how to relax your muscles by first putting tension on muscles and then focusing on the feeling of the muscles relaxing as you release the tension. You should spend about five minutes doing this, but do not tense each limb for more than 5 or 6 seconds.  Start by spending a few minutes just watching your breathing, or something else such as the feeling of the bed linen or mattress. Focus on your arms and hands and tense them as tightly as you can for a few seconds. Do not tense them if they are painful, or if they will cause you pain. Spend a few seconds watching the tension, then as you breathe out, relax them. Feel the arms slowly relax and feel heavy. If your arms feel pleasant, spend a few seconds or minutes focusing simply on that pleasant feeling. If you wish, you can move on to the next part. Next focus on your legs, ankles, and feet and tense them. Spend time watching the tension and how it feels. Then relax them. Let go of any tension. Allow them to become heavy and relax into the mattress. Feel the bed linens and be aware that it is time for sleep. From here, focus on other body sections such as the buttocks, the back of the body, the front of the body, the shoulders, and the head. Tense each group, then on an exhale, relax them, each time allowing them to become heavy. Aromatherapy can be helpful to reduce stress and promote good sleep.  Put a few drops of essential oil in a humidifier or diffuser to disperse the smell throughout your bedroom. You can also try burning an aromatherapy candle just before bed, or taking a bath with aromatherapy bath salts.  Aromatherapy with lavender essential oil has been found to help relax the body and aid with insomnia. Roman chamomile oil is also a good choice.  Some essential oil companies sell oil blends, candles, and other products designed to help promote good sleep. Your mind and body need time to wind down. Therefore, spend 1-2 hours before bedtime...


Practice proper driving form with your knees bent and your back curved. Stand with your legs bent slightly when crossing rough terrain. Maintain a loose grip on the handlebars with your fingers. Keep your head up and always look forward.

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Sit on the bike as close to the gas tank as possible. Plant the middle of your feet on the foot pegs, making sure your knees are bent with the bike held firmly between them. Lean forward so your back curves slightly, then lift your elbows. Also, squeeze your core muscles tight.  This sitting position is best for long, smooth sections of terrain. Use it to conserve your energy for tougher sections. The best way to master this basic riding form is on a parked bike with the engine off. Your legs act as suspension when you cross uneven, bumpy land. To master this form, stand up on the balls of your feet. Lift your butt, keeping your knees slightly bent and squeezed up against the gas tank. Keep your core muscles tight as much as possible.  When you do this correctly, you will be able to shift your weight backwards, forwards, and side to side to compensate for uneven ground. Standing up can be difficult at first and gets tiring. Keep practicing so you can handle long stretches of rough terrain safely. Most riders start by wrapping their hands around the grips, keeping their thumbs underneath them. They then place their forefingers and middle fingers on the levers. This may seem counterintuitive at first, but it allows you to quickly hit the clutch and brake levers with your strongest fingers in case of an emergency.  Many beginners are taught to hold onto the throttle with all of their fingers, then reach out to the levers as needed. This can stop you from accidentally operating the clutch or brake. The 2-finger grip is very useful to master, but you can stick with an alternative grip if you feel more comfortable doing so. Get into the habit of trusting your peripheral vision. Look straight ahead of you as much as possible. Let your peripheral vision pick up anything to your sides. Avoid looking down at the bike. Fixating on dangerous objects, like logs and corners, increases your chances of hitting them. You may think you’re preparing to handle these obstacles, but you end up guiding your bike straight towards them.


Practice reading other people's emotions. Learn to show concern. Understand the necessity of emotions. Become aware of your own emotions.

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You may struggle to identify the physical cues that are signs of different emotions, but all humans are born with this ability. Just like any other skill, if you take the time to practice reading people's emotions, you will get better at it.  Observe people in a crowded place (like a mall, nightclub, or park) and try to identify how they are feeling. Try using context, body language, and expressions to figure out who is feeling shy, stressed, excited, and so on.  Read up on body language, especially facial expressions, and how it corresponds to different emotions. Sadness, for instance, is characterized by drooping eyelids, a slight pulling down of the lip corners, and a raised inner brow.  Put on a soap opera and try to identify the emotions the actors are portraying. Use context clues, facial expressions, and body language. Mute the television so you can't get clues from the dialogue. Once you feel you've got it down, move on to more subtle dramas in which the actors use nuanced expressions to convey emotion. You may come off as insensitive because showing emotion makes you feel uncomfortable an awkward. Instead of saying something that might sound stilted or insincere when you see someone is upset, you remain quiet. Accept that it might sound forced when you offer condolences to your friend, "I'm so sorry to hear that...", but know that it will become more natural if you push through and keep trying. To you, sadness may seem pointless, illogical, and self-indulgent. You may wonder why the person doesn't just think through the issue and figure out how to make it better. But emotions are an essential part of decision making, as is logic. Emotions can motivate you to change your life, as emotional discomfort is often an impetus to get out of a rut.  Emotions are essential to making connections and healthy, successful social interactions.  Remember that emotions are simply part of being human. Even if you don't understand them or think they're pointless, be aware that most people don't feel that way. ...


Practice regularly. Play with people who are better than you. Enter tournaments and play with different people. Ask your match partners for constructive criticism. Find a coach or professional to provide you with feedback. Video yourself playing.

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With the right feedback, a lot of practice will enable you to address and fix the many of the weaknesses in your game. As a result, you should establish a regular tennis schedule so you are always improving.  If possible, practice 4 or 5 times a week for about 2 hours. Any amount of feedback you get while practicing will help you improve your game. You won’t improve your game if you play with people who aren’t as good as you. Instead, challenge yourself by playing with people who have more skill and experience than yourself. This way, you’ll not only be able to watch them, but you can gain their feedback about what you can do to improve your game. Find a new practice partner if you think you've outgrown your old one. You can look for new partners at your tennis club or put the word out that you're looking for one. If you aren't part of a tennis club, look into joining one! Look for tournaments in your region. Depending on where you live, there may be several or even a dozen or more tennis tournaments every year. Many of these tournaments will include people of all skill levels.  You may be able to enter a tournament through your local tennis club. If you’re a high school or college student, you can try to join your school’s team. Have an informal discussion with your match opponents about your game. Ask them about your performance. Find out what they think you can do to improve your game. In addition, ask them what your strengths are.  Only offer your opponent constructive criticism if they ask for it. Regardless of your partner’s response, you should respond politely and express your gratitude for their feedback. Hire a coach or a professional player to observe you play. The more matches they observe, the better. This way, they’ll be able to study your game and give you feedback about ways you can improve your playing. To find a coach or professional:  Contact a local tennis club near you. Look online to see if there are professionals or coaches in your area who will meet with you. Set up a camera or have a...


Practice running while dribbling a soccer ball. Hone your shooting skills by shooting at a goal on the run. Stand in front of a goal and practice penalty kicks. Work on your passing and trapping skills against a wall with both feet. Play pickup soccer matches to practice your skills in a live game.

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Do a drill like dribbling a ball for 30–40 yards (27–37 m), then run another 30–40 yards (27–37 m) at a high speed, then turn around and run back to the ball, and dribble it another 30–40 yards (27–37 m). Rest for 1-2 minutes and repeat the drill. This type of drill will help train you to switch between running with the ball and running alone. It will also help improve your dribbling skills so that you are less likely to trip over the ball or lose control of it during a match. Practice alone if you have to, and even better with a friend acting as goalie if you can. Run towards the goal at various angles and practice shooting the ball in. If you have multiple friends you can practice with, then practice passing and one-touch shooting as well. Place the ball down and take 3-4 steps back. Pick different spots in the goal to aim at and practice shooting the ball in. You can do this without a goalie. Most failed penalty shots are the result of a missed shot, rather than a goalie saving the shot. Kick a soccer ball against a wall from various distances, at different heights, and with different levels of power. Practice trapping it with different areas of your body and passing it with both feet. Your ability to pass and control the ball is something coaches will be keeping a close eye on during tryouts. One of the best ways to get in shape quickly for soccer tryouts is to play! Find a local group to play with or put together a group of friends to practice with. Don’t worry if you can’t find enough people to play a full 11-on-11 match. Play with smaller teams in a smaller area. Smaller matches are more fast-paced and will allow you more time with the ball to practice and get in shape for your tryouts.


Practice saying "No. Give advance notice. Take a rain check. Communicate your reasons with your partner. Do not feel obligated to have sex.

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" Many people feel nervous or awkward telling someone they're not ready for sex or don't want to have sex at a certain moment. It might be helpful to practice saying "No" in front of a mirror or alone in your room. Try to sound confident in your decision and practice saying, "No, I don't want to have sex right now" or "No, I'm not ready for sex yet." If you have a long-term partner, sometimes it can be nice to let them know ahead of time that you're not in the mood for sex. If you're not feeling well or simply not in the mood, try to make that clear before you two are alone together.  If you're out on a date or spending a night in together, let your partner know if you're not in the mood. If things feel romantic and fun, your partner might think you're in the mood for sex when you're really not.  Sometimes people feel rejected or hurt if sexual advances are turned down. Letting your partner know ahead of time you're not in the mood can save their feelings later. You won't have to turn down unwanted advances.  Also, discussing your desires ahead of time will help you to feel more comfortable as the night progresses. Sometimes, you may not be in the mood at any given moment but this does not mean sex is off the table all day. Try asking your partner to see how you're feeling later. For example, say something like "I'm feeling a little exhausted and want to relax for a minute, but see how I'm feeling after dinner." If you're busy, tired, or stressed it's hard to predict when you will and won't be in the mood. Allow your partner the opportunity to try again later can on. You don't owe someone an explanation for not wanting to have sex. However, if you're in a relationship with someone it can be healthy to explain to them why you're not in the mood. This can help your partner better understand you and your sexual desires.  Sometimes, reasons are simple. You can say something like, "As much as I love you and love having sex with you, I've had a really stressful day at work and I'm feeling kind of bad about myself....


Practice saying tongue twisters. Repeat the phrases over and over. Be confident in your speech.

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If you work on phrases that are difficult to pronounce, you may find it easier to speak clearly in everyday conversation. Start slowly, and gradually work your way up to a normal pace. Identify problem syllables: if you notice that you have trouble enunciating your "B" sounds, try saying tongue twisters that play on the "B" syllable.  For "B" words, try: Bill had a billboard. Bill also had a board bill. The board bill bored Bill, so Bill sold his billboard and paid his board bill. Then the board bill no longer bored Bill, but though he had no board bill, neither did he have his billboard!  For "D" words, try: Did Doug dig David's garden or did David dig Doug's garden? or Do drop in at the Dewdrop Inn.  For "F" sounds, try: Four furious friends fought for the phone or Five flippant Frenchmen fly from France for fashions.  For "J" sounds, try: James just jostled Jean gently or Jack the jailbird jacked a jeep. Start very slowly and clearly, enunciating each syllable: "Five flipp-ant French-men fly from France for fash-ions." Get faster and faster while maintaining clarity. If you trip over words, stop and start again. With determined practice, you may learn to conquer difficult syllables. Don't be afraid to speak loudly and clearly. Reciting anything that someone else has written—poems, books, tongue twisters—is great for practicing confidence. Follow through with your words: finish as strong as you start! Be sure of what you intend to say, and the meaning will shine through. If you tend to mumble or slur your words, it can be difficult to break from the pattern and speak clearly. When you recite words, try to forget about the fact that you are speaking. Focus only on the words, their meaning, their beauty. Try not to overthink it.


Practice seated forward folds with bent knees. Do bridge pose. Try plank pose. Take up water aerobics.

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You can do certain yoga poses to help treat your SI pain, such as forward folds with knees bent. Doing forward folding poses on a mat sitting down can help to unlock the SI joint and release any stress or discomfort in this area. If you are new to yoga, you may watch videos online that will demonstrate certain poses before you try them or take a class that focuses on addressing lower back issues, including SI joint pain. Bridge pose can help to strengthen your inner thigh muscles and your abdominal muscles, which can help to reduce the tension and stress in your SI joints. You can do bridge pose with both legs on the ground and hold the pose for a stretch in your lower back. Or you can raise one leg off the ground to strengthen your lower back and inner thigh muscles.  To do a bridge pose, lay on a yoga mat or exercise mat flat on your back. Bend your legs so they are two feet away from you, or so you can feel the back of your heels with your hands. Inhale as you slowly lift your pelvis towards the ceiling, putting weight into your feet. Pretend you are squeezing a ball between your thighs as you raise your pelvis. Hold this pose for five breaths and then slowly lower back down onto the mat, lowering your pelvis first, followed by your upper back. For a more challenging bridge pose, you may try raising one leg in the air when you are in bridge, keeping your hips level as you do so. Then, exhale as you release the leg and place it on the mat. Inhale again as you raise the other leg into the air. This can help strengthen your abdominal muscles and your inner thigh muscles. Plank pose can help to strengthen the muscles that help to keep your SI joints from becoming irritated or strained. It can also be a good way to maintain strong SI joints and prevent your SI pain from getting worse. You may do plank pose on an exercise mat, using your hands or your forearms to hold you up.  To do a plank pose, place your hands on the mat in front of you, in line with your shoulders. Then, place your legs straight behind you...


Practice self-care. Create a good work-life balance. Establish boundaries in your relationships. Set goals that will make you happy. Revise your wants and needs periodically.

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If you are overwhelmed with stress and work, it can be hard to find time to reflect on yourself. It’s important to take care of yourself both emotionally and physically. By practicing self-care, you’ll find yourself more at peace with who you are.  Make a habit to exercise daily. You can do twenty minutes of cardio or just take a brisk walk. Get at least 7-9 hours of sleep a night.  Eat a healthy diet, largely made up of unprocessed fruits, vegetables, and whole grains. Find time every day to relax. You can meditate or do an activity that helps you unwind, like knitting, puzzles, or reading a book. Don't define yourself solely by your career or your advancement at work. While it is good to take pride in your work, try to carve out space for yourself outside of your job. Avoid bringing work home with you. Take some time each day to focus on other goals, hobbies, and interests.  Work is important, but you should also make your well-being a priority as well.  Set boundaries at work to make sure that work does not interfere with your other relationships. For example, don't answer non-urgent emails outside of work hours. Understanding your limits will make you happier in your relationships. Try to identify what types of interactions make you uncomfortable, stressed, or unhappy. Use these to create personal boundaries.  Ask yourself what types of situations make you feel uncomfortable. For example, do you dislike crowds? Are there certain jokes that unsettle you? Consider if there is anyone in your life who asks too much of you or makes you do things you don't want to. Identify which requests or demands you're unwilling to do. Setting goals will help you achieve what you want out of life. Try to come up with a few goals to help you reach your dreams in life. Aim for goals that will make you happy, not goals motivated by external desires, such as money or prestige.  For example, you might start a goal to write 500 words a day. You should do this because you love to write, not because you want to become a famous...