Get comfortable and breathe deeply. Choose relaxing sensations. Open your eyes and stand up slowly.

Given the above summary, write a detailed text in English for it.

Try to find a quiet place where you'll be able to relax. Use deep breathing exercises, feeling the air pass through your nostrils and raising/lowering your abdomen.  Sit in a quiet spot and eliminate as many distractions as you can. Silence your cellphone and close the door (if possible). Loosen any tight clothing so that you won't be restricted. Close your eyes and concentrate on your breathing. You can visualize whatever you want. It can be a real place you've been, or a place that you completely imagine. Try to incorporate as many sensory details as possible to "trick" your brain into thinking you're really there in that moment.  Start by picturing a visual image. Choose a place that is totally relaxing. It doesn't matter if you've never been there, just imagine a place of peace and tranquility. Imagine the sounds you'd hear there. For example, if your visual image was a quiet beach, you might imagine the sound of waves slowly lapping or surging against the shore. Next, imagine the physical sensations you might experience there. If you're on a beach, you might imagine the sun warming your skin and the gritty feeling of sand underneath you. Try to incorporate an olfactory sense, if you can. On the beach, for example, you might smell the ocean's salty water wafting in on the breeze, or perhaps the smell of sun screen on your body. You can continue visualizing for as long as you'd like. When you're ready, simply open your eyes (slowly) and get ready to stand up. Take it slow, since your body and mind just left a state of relaxation and may need to readjust to waking life.  Open your eyes slowly. After closing your eyes and imagining a quiet, peaceful place, it may be jarring to remember your actual immediate surroundings. Don't try to stand up too quickly or you might get disoriented. You may want to stretch out your muscles before you stand up to get the blood flowing again. Fix any clothing you might have loosened, and you should be calm and ready to tackle the rest of your day.


Get comfortable with the basic move. Twist your feet in and out. Lift your elbows as you swing your arms. Pivot your knees in and out.

Given the above summary, write a detailed text in English for it.

All the variations of the Charleston start with being able to do the basic step. Practice until it becomes second nature. Keep your weigh on the balls of your feet. On every step, the heel of the foot your have your weight on should twist out and then in again. This is basically an exaggerated version of the arm swing. As always, your left arm should swing forward when your right foot is ahead of your body, and your right arm should swing forward when your left foot is in front of your body.  Your arms should be bent at about a 90 degree angle. The elbow of the arm that is swinging back should come to shoulder height, and the forearm of the arm that is swinging forward should be parallel to the ground. One common move used with the Charleston involves opening and closing your knees at the same time as crossing and uncrossing your arms. This may be the most well-known Charleston move.  Begin with your knees bent and touching each other, with your arms crossed over them, so that your right hand is on your left knee, and your left hand is on your right now. Spread your knees apart while simultaneously uncrossing your arms, so that you end up with your left hand on your left knee, and your right hand on your right knee. #*Repeat this move a few times.


Get comfortable with yourself. Be genuine Get enthusiastic. Be curious. Be hygienic. Know how you come off and why. Know that it's different for men and women.

Given the above summary, write a detailed text in English for it.

You've probably been preached it a billion times already: In order to get people to like you, you gotta like yourself first. Easier said than done, huh? But you know it's true -- think about someone you know that has really low self-worth. They're probably a little negative, overly sensitive, and not a ton of fun to be around. If only they were comfortable with themselves, their entire world would treat them differently. Write down a list of good things about yourself. Do something that makes you feel happy and confident. Don't be afraid to try something new and scary. Don't even think about skipping this step -- it's crucial. You don't have to be outgoing and hilarious, you just have to have a healthy level of self-esteem. . Once you're comfortable with yourself, stick to it. Putting on false pretenses and self-presenting and trying to maintain an image, apart from being downright exhausting, is just a huge turnoff. Who you are is good, flaws and all. Instead of being a second-rate version of something else, be a first-rate you, you know? What's the point in doing anything else? Believe it or not, research has shown that embarrassing yourself in front of other people can actually get them to like and trust you! After a second thinking about it, it makes sense: you show everyone you're real, just like them. What a relief! You're no longer perfect. Phew. Close one. The more genuine you are, the better. Let's get down to brass tacks here: Imagine you're in bed with someone, doing the deed. That person is going through the motions, but you can't really tell how they're feeling one way or another. Would you be anxious to jump into bed with them again? Probably not. The same goes for life! Everyone wants to be around that one person that likes up the room with their excitement. There's no reason that can't be you. Once you realize the little things in life can be thrilling, the enthusiasm will flow. After all, life is short. Not every cup of coffee has to be the best cup of coffee you've ever had (in fact, it...


Get comfortable. Breathe deeply. Keep your mind empty. Try breathing in a square.

Given the above summary, write a detailed text in English for it.

To properly work on your breathing, it needs to be your main focus – not on how uncomfortable your legs are, or how you want to hang a picture on the wall you’re staring at. Choose between a chair and a pillow on the floor – whichever would be most comfortable is the best choice.  In a chair, sit with your back straight, your feet flat on the ground, and knees shoulder width apart. On the floor, choose either a cross-legged position or kneeling. Pay attention to breathing in and out. Make sure you are using your diaphragm, not just your chest. Breathing from your diaphragm (lower in your body, close to your stomach) allows you to get more air both in and out. Cycling a lot of air through your body is essential to developing your chi. Keep doing this exercise over the course of days and weeks until it becomes natural. Then you can begin to attempt this style of breathing wherever you might be to help get your energy flowing. It’s difficult to keep your mind neutral and away from thinking about anything and everything. But for the 5-10 minutes that you are practicing breathing, try to just focus on that. The in and the out are like the yin and yang – opposites, yet interconnected. Not actually breathing in the physical shape, breathing in a square is for after you have mastered the basic breathing from the diaphragm. Put yourself into your comfortable seated position to begin. To breathe in a square:  Breathe in Hold your breath for 5 seconds Breathe out Hold your breath for 5 seconds


Get comfortable. Brush before you get too tired. Take care of yourself when you're down.

Given the above summary, write a detailed text in English for it.

You may be forgetting to brush your teeth because you have an aversion to it. If brushing your teeth or gums hurts or overwhelms your senses, you may let yourself "forget" more than otherwise. Do everything you can to make brushing a comfortable act. Get a toothbrush that you like.  If you are frustrated with the time brushing takes, try setting a timer or playing a song of a certain length while you brush. If your gums are sensitive, try an electronic toothbrush, or a soft toothbrush. However, also make sure you visit a dentist or a periodontist to teach you the proper brushing technique. Get a kind of toothpaste that smells and tastes good to you. Pick a flavor you like, or choose an unscented, neutral toothpaste. Create a pleasant tooth cleaning environment. Listen to music while you brush your teeth. Wear slippers if your feet are cold. Ask yourself "do I like being in the bathroom?" If you share your bathroom, if it's dirty, or if you don't like looking at yourself in the mirror, you may be avoiding it. Find another place to brush your teeth, or make improvements to your bathroom. If you tend to do a lot of activities in bed before you fall asleep, you may fall asleep where you are. Brush your teeth before you get into bed. You may not be a morning person, and may wake up too groggy to remember to brush. Set a reminder, or brush every day after breakfast or lunch.  If you work or hang out until late and come home exhausted, either set a reminder or bring a toothbrush and toothpaste with you and brush as soon as you are done with food and drink. Even if you are in a hurry for work after breakfast, never brush your teeth in a rush because it can do a lot of harm to your gums and teeth. Take the toothbrush and the toothpaste with you and brush before entering your office. If your routine is making it impossible for you to complete basic acts of self-care, consider making larger changes. It may be hard to remember to care for yourself when you are feeling depressed, anxious, or demoralized. Remind yourself...


Get comfortable. Ready your environment. Do relaxing activities before bed.

Given the above summary, write a detailed text in English for it.

Before you can begin to fall asleep, you need to be comfortable so your mind will not be on your immediate environment. As you get ready for bed, wear loose-fitting, comfortable clothes. Tight-fitting or constricting articles of clothing may distract you or cause discomfort. Next, find a comfortable spot. If you are not quite ready to go to bed yet, find a comfortable position such as sitting cross-legged on a couch cushion. If you are lying in bed, lie in whatever position you feel most comfortable. You need to ensure that you find the position that feels most relaxing. It is the first step toward mind and body relaxation. Your body is most prepared to sleep when it is dark. This is because the natural sleep hormone, melatonin, is produced when you are in the dark. As you are getting ready for bed, turn off any bright lights. Try to avoid distractions like TVs, handheld devices, phones, or computer screens. This not only helps with melatonin production, it also helps relax your eyes and your brain. One of the best ways to clear your mind and get ready to sleep is by doing a relaxing activity before bed. These activities include reading, meditating, or doing word puzzles. These activities help harness your mind and relax your worries about the day. You can focus instead of the characters in your book or the answer to the next crossword clue.  Try to avoid watching too much TV before bed. It can overstimulate you and play around with your melatonin levels.  Studies have shown that engaging in relaxing activities before bed, such as concentrated breathing, can help combat those anxious thoughts.


Get comfortable. Relax. Drink water. Remove the wraps.

Given the above summary, write a detailed text in English for it.

Find the best place to sit and relax while you are wrapped up.  Ideally, you should be able to enjoy your space for around an hour.  If your solution is extremely messy you can climb into the tub. If you decide to walk around you should use caution. Once you have found a comfortable space to sit in for the wrap, Give yourself an amazing spa day experience.  Enjoy the ambiance you have created for your home and let your stress go. Read a book and listen to soothing music. Sip water and allow yourself to stay hydrated. Body wraps help your body to remove toxins but they may dehydrate you. Remember to drink water before, during and after your wrap. Starting at the top and working your way down, carefully undo your wraps and remove all of them.  Towel dry yourself and lower your body temperature with a cool rinse shower.  Mud wraps may take more scrubbing. Continue to drink water to rehydrate. Apply any lotions you might wish to.


Get comfortable. Sit or lie down in a comfortable position. Close your eyes.

Given the above summary, write a detailed text in English for it.

This might involve loosening your clothes, removing glasses or contacts, and taking off your shoes. Make sure the temperature in the room is comfortable as well and that there aren’t any distracting noises. If you sit back in a recliner or lie down, you may fall asleep, which is okay but something to be aware of. Technically, hypnosis is a wakeful trance state, but falling asleep could simply mean that your relaxation is working. Make sure you’re in a location where you feel comfortable closing your eyes. When you’re eyes are closed, you’ll have fewer visual distractions and can self-hypnotize better.


Get complete privacy. Get completely naked. Do what you would normally do. Sleep naked. Gain a better understanding of nudism. Get dressed again.

Given the above summary, write a detailed text in English for it.

Shut and lock all the doors and windows in the room that you'll be staying in. Especially at night, pull the shades or blinds.  Put a towel or blanket along the bottom of your door if there is a gap between it and the floor. You want complete privacy with no interference. It's common courtesy for people in nudist clubs to bring their own towels to sit on, so you can start this practice in your own room. Make sure that you have plenty of things to do, and that you can keep to yourself for the period of time that you have in mind. Put your clothes in a pile in the same order that you'd put them on so you can get dressed if someone comes knocking on your door. If you're really worried about getting caught nude, then you should do this. However, you can also keep a towel around, quickly wrap yourself in it, and claim that you were about to take a shower if someone comes in. Now that you've removed any obstacles in your way, as well as your clothes, you can just go about your daily life. So, don't do anything particularly special just because you're in the buff. Real nudists just do what they normally do, only naked -- even if they are able to enjoy life a little more and feel more liberated as a result. Here are some things you can do in your room:  Have fun. Read a book, play a computer game, watch TV, masturbate, draw, paint, play solitaire, do word searches, play guitar, it doesn't matter what you do as long as you are nude while doing it. Get down to business. Refine your resume, do computer research, do your taxes, clean your room, organize photos, and so on. Things that might otherwise not be much fun to do (i.e. cleaning) are often much enjoyable to do while nude. Get healthy. Moderate exercise, stretching, or yoga is very beneficial while nude, especially in front of a full-length mirror, as one can see which muscles and ligaments come into play.     Give yourself a self-massage. While you are not able to reach your back, you can massage your legs, arms, torso, feet, hands, stomach, scalp, and other...


Get creative with your clothes and your style. Wear colorful or striking scarves, hats, or gloves. Choose a stylish coat. Wear colorful or patterned tights or socks. Wear unique shoes and/or colored laces. Have your clothes tailored.

Given the above summary, write a detailed text in English for it.

If you’re required to wear a uniform, you can’t do much to change that, but you can enhance your standard-issue look in a number of ways by learning to make strategic choices.  Wear colored tank or camisole underneath your uniform shirt. Particularly if your uniform involves neutral colors, you can choose an accent color that will really pop. Cuff the sleeves of your coat, sweater, or cardigan to add a small but noticeable twist. For a little more variety, tuck your shirt in if you usually wear it out, or wear it out if you usually tuck it in. Even if you have to take them off in class, scarves, hats, and gloves are perfect for adding color and personality to your look between classes. Scarves are a truly versatile clothing option. You can learn to tie them in almost limitless different ways, and you can choose from an entire spectrum—from light summer scarves to cozy, bulky cowls. Start here for a guide to choosing and tying scarves to suit your style. Coats are statement pieces—choose the right one and you’ll set your entire look apart. Look for different styles—knee length, pea coat, trench, puffer—in bright colors and patterns. If you’re allowed to choose a skirt or shorts as part of your uniform, you have a great opportunity to make your outfit eye-catching by adding socks and/or tights in bright patterns or colors. Most schools have at least some leeway in your footwear options, and you should take full advantage. Unique and stylish footwear can make an entire outfit stand out. Yes, you all have to wear the same clothes, but those clothes aren’t necessarily going to work on everyone’s different body type.  Tailoring your clothes is the simplest but perhaps the most significant step you can take to make your look stand out. Clothes that fit well and look good on you will ultimately be more flattering than any colorful tank or stylish scarf.


Get creative. Draw a bunch of random images on scraps of paper. Get musical. Make lists.

Given the above summary, write a detailed text in English for it.

Make up your own fairy tale. It must include the following elements: a ring, a witch, and a horse. Post your story in the discussion section! Write a letter of advice to your younger self.  Doodle. Draw one of the following: the weapon you would use to take over the world, your favorite Disney character, a llama wearing a top hat and bow tie. He is a fancy llama. Shuffle the papers. Make a story up for the order in which you pull them out. Sing one of your favorite songs. Now sing it as a jazz song. A country song. An opera. Do as many styles as you can think of.  Beatbox and tap out rhythms. It's easier than you think. Make up your own song. Write your own lyrics about whatever you want. You can also write a song about: your pet, what it was like when you were in the third grade, or how you'd bring peace to the Middle East. Write your top favorite movies of all time. Write the friends you'd take with you in a zombie apocalypse. Don't forget to write what weapon they use and who lives and dies. Write a list of all of the New Years Resolutions you've broken. Choose two and give them another try.


Get deep pressure. Move repetitively. Do heavy work. Take a warm bath. Play relaxing music. Get outdoors before the fireworks start. Snuggle. Stim a lot

Given the above summary, write a detailed text in English for it.

Curl up under a weighted blanket, or stack heavy objects on yourself (safely, and with help if needed). It might help to make your bed the old fashioned way, with tightly tucked in sheets and proper blankets instead of the usual duvet. Once you get into bed, the bed clothes might feel nice and tight and comforting. There are other things that can help too, such as:  Asking for a back rub Putting on lotion Using a massage toy Asking for a tight hug Wearing a compression vest, or heavy clothing Giving yourself a hand massage Swinging or rocking in a rocking chair provides vestibular input in a very repetitive manner, similar to stimming. You may find that you feel more centered and ready to handle challenging situations afterwards. There are all sorts of heavy work possibilities—doing chores, stirring cookie dough, carrying children, playing pushing or pulling games, and more. Heat can be very calming, and bathing itself can be a relaxing experience. Try using a bath bomb or sweet-smelling soaps, and dimming the lights a little to give your eyes a break.  Cuddling and heating pads are other ways to feel warmth. This may not always help, but give it a try and see if it works. Try piano music, soft jazz, or music designed specifically for relaxation. Don't hesitate to search video websites for good music. Being with nature can calm you down, and walking provides light exercise that is good for your brain. Choose a walking route that involves as much nature as possible.   Tell someone before leaving the house, so no one wonders where you're going. Take extra safety precautions if you are a woman, person of color, or visibly LGBT+ person. This is especially important if it is getting dark. Enlist the help of a pet or loved one to get some quality cuddling time. In addition to warmth and tactile input, it can help with relaxation and bonding. Try curling up on a soft bed or couch together. . Bring out your favorite stim toys and stim as much as you need to. Your body is telling you what it needs, so it's important...


Get dermabrasion. Ask about skin grafting. Get scar revision surgery. Try laser resurfacing.

Given the above summary, write a detailed text in English for it.

Dermabrasion is a procedure that removes the very top layer of skin, similar to scraping your knee. The skin will then heal like a skinned knee will heal. This procedure requires local anesthetic for a small area of skin, or a more involved anesthetic for a larger area of skin. This surgical treatment involves removing the very top layer of skin in the affected area and covering it with very thin skin patches taken from the thigh or other part of the body. The skin patch will cover the scars and may eventually blend into the surrounding skin after about a year.  This process requires local or general anesthesia, depending on the size of the scars. Skin grafting is going to leave you with a scar that doesn’t look self-inflicted. Scar revision surgery is a procedure that changes what your scar looks like by cutting out scar tissue and resewing the skin. A surgeon can alter the position or size of a scar, making the scar look less like a self-inflicted wound. Laser resurfacing involves treating the skin over multiple sessions, heating the skin with laser light and inducing new collagen and elastin in the skin to form. You will receive local anesthesia and a sedative for this procedure You may experience side effects with this procedure, including redness and itchiness, along with swelling of the skin.


Get early treatment for acne. Avoid squeezing, popping, or picking your acne. Apply retinoids. Quit smoking to improve your skin.

Given the above summary, write a detailed text in English for it.

The longer you struggle with acne, the more chance you have of scarring. Improve your skin washing habits, try home remedies and consider over-the-counter treatments for acne. If none of these treats your acne or you have nodules (like a cyst or boil), get examined by a dermatologist. A dermatologist can prescribe medications for acne or give you cortisone injections. These injections reduce inflammation and shrink pimples. According to research, treating acne during the inflammation stage can prevent scarring. While it may be tempting to squeeze a large pimple so that you can make it smaller, this will make scarring more likely. Squeezing your pimples will push bacteria further down into your skin which will actually make swelling and redness worse.  Popping your pimples spreads the bacteria causing your acne to other pores on your skin. This can make your breakout worse. Research shows that applying topical retinoids is one of the best ways to prevent scarring caused by acne. Choose a topical skincare product that contains retinoic acid and apply it according to the manufacturer's instructions. Use the product for at least 12 weeks to prevent scarring. If you can, choose a product that also contains glycolic acid. Studies show that a combination of retinoic acid and glycolic acid is more effective than retinoic acid on its own. If you smoke, take steps to quit or at least cut back. Smoking can damage your skin and there's a link between smoking and impaired wound healing.  Smoking will also age your skin more quickly and cause wrinkles.  To prevent dehydration and damage skin, you should also cut back on how much alcohol you drink.


Get emergency medical care if you develop suicidal thoughts.

Given the above summary, write a detailed text in English for it.

Anytime you’re feeling the urge to harm yourself, it’s an emergency situation. Call a helpline, tell someone you trust, or go to an emergency room for help. While it might feel like things won’t get better, you will feel better in time.You can call the Suicide Prevention Hotline at 1-800-273-8255. There are also online and text chat options if you prefer.


Get emergency treatment Watch for signs of a possible infection. Take all of the antibiotics provided by your doctor, if applicable. Ask your doctor about prescription steroid symptoms for severe itching.

Given the above summary, write a detailed text in English for it.

if you have an allergic reaction. Although it’s uncommon, some people experience an allergic reaction after getting a no-see-um bite. This is an emergency situation that requires immediate care. Symptoms of an allergic reaction include the following:  Difficulty breathing Swelling of the tongue Hoarse voice Loss of consciousness Extreme itching Hives Tingling or itching in your mouth Unfortunately, the bite could become infected. This can result from a germ that was present on the fly’s stinger. Alternatively, scratching can lead to infection if the skin breaks. Symptoms to watch for include the following:  Fever Swollen glands Flu-like symptoms Pus Pain Swelling Redness The doctor may prescribe an antibiotic to treat an infection. It's important that you take all of the medicine. Otherwise, your symptoms may return. In rare cases, the doctor may administer steroid treatments to relieve extreme itching and inflammation. This may be an option if nothing else relieves your symptoms.  Steroids may be administered via injection or IV. The doctor may also prescribe a stronger hydrocortisone cream.


Get emergency treatment if you may have an ectopic pregnancy.

Given the above summary, write a detailed text in English for it.

A partially-blocked fallopian tube may prevent a fertilized egg from exiting the fallopian tube. When this happens, the pregnancy begins to develop inside your fallopian tube, which is called an ectopic pregnancy. Since this is life threatening, see your doctor immediately if you think you might have an ectopic pregnancy. Symptoms of an ectopic pregnancy include: Pelvic pain, usually on one side Missed period Breast tenderness Nausea Vaginal bleeding or spotting Positive pregnancy test


Get enough exercise. Eat healthy foods. Limit alcohol consumption. Avoid smoking entirely. Get enough sleep. Limit and address stressors. Foster healthy relationships.

Given the above summary, write a detailed text in English for it.

This is a key to a healthy lifestyle. The average adult doesn’t have to join a gym or sign up for a marathon to get enough exercise to stay healthy. However, you should try to vary the way you get exercise to get enough aerobic and anaerobic activity.  Some good aerobic activities include long, fast walks; jogging; swimming; and boxing. Anaerobic activity means getting your heart rate up in shorter bursts. Weight lifting, sprinting, and rowing machines are good ways to improve your heart health. Daily exercise is a great way to get a workout, but it is not the only part of a healthy lifestyle. Try parking at the back of the parking lot to increase how far you walk to the store, or pledging never to take the elevator at work, for example. These little boosts to your amount of daily exercise will do wonders for  your health. There is no one diet that is optimal for every person, as we all have natural deficiencies that we need to offset. There are, however, some healthy foods that everyone can do a better job of consuming on a daily basis. Substituting vegetables or herbal tea for unhealthy snacks is a great way to keep your blood pressure down and your whole body healthy. Malnutrition has countless drawbacks on your skin and hair health.  For healthy hair, make sure to get enough iron, protein, vitamins C, A, and E, and omega-3 fatty acids.  For healthy skin, eat yellow and orange fruits and vegetables, green vegetables, tomatoes, blueberries, peas and beans, fatty fish, and nuts. There are numerous health drawbacks of alcohol abuse, and some of them are visible. Regular drinking can make it difficult for health issues to clear themselves – which includes skin problems. Drinking also makes you appear tired and unhealthy by causing bags under your eyes. Smoking dries out your skin and yellows your teeth and fingers. It also contributes to serious health problems. Keeping your heart and lungs healthy is the best way to promote beauty from the inside out. Lack of sleep can have drawbacks on your total body health...


Get enough protein. Choose the right fats. Eat limited amounts of carbohydrates. Incorporate other immunity-boosting foods into your diet. Eat antioxidants.

Given the above summary, write a detailed text in English for it.

Eating a balanced diet ensures that the right nutrients reach the bone marrow, where white blood cells are produced. Start by making sure to eat plenty of protein, which is the most important component of white blood cells. You can get protein from meat, dairy, eggs and vegetables. Avoid saturated fats, but eat plenty of unsaturated fats. Saturated fats increase the risk of heart disease, but unsaturated fats aid absorption of fat-soluble vitamins in the body.  These "good fats" are found in canola, olive, safflower, soybean, and cottonseed oils. Consuming appropriate amounts of wheat, corn, and cereals helps to create the energy required for the body to produce white blood cells. However, consuming excessive amounts of these foods will result in lower levels of T-lymphocytes (and thus lead to lower immune responses) There are a number of particular foods that can help. These include:  Garlic   Almonds   Kale   Navy beans   Reishi mushrooms   Blueberries and raspberries   Yogurt   Green, Matcha, and Tulsi teas Antioxidants are vitamins, minerals, and other nutrients that help repair damaged cells in the body. Examples of antioxidants are Beta Carotene, Vitamins C and E, Zinc, and Selenium. These nutrients can be found in certain fruits or vegetables, or can be taken with a supplement.  Beta Carotene is found in apricots, broccoli, beets, spinach, green peppers, tomatoes, corn, and carrots.   Vitamin C is found in berries, broccoli, nectarines, oranges, strawberries, bell peppers, tomatoes, and cauliflower.   Vitamin E is found in broccoli, carrots, nuts, papaya, spinach, and sunflower seeds.   Zinc is found in oysters, red meat, beans, nuts, and seafood.


Get enough rest. Eat well. Stay hydrated. Use visualization. Reduce your anxiety. Get some exercise. Take regular breaks.

Given the above summary, write a detailed text in English for it.

It may sound like a good idea to stay up all night cramming, but without sleep, your brain just won’t function. Almost all students pull all-nighters at some point, but they can have damaging effects on your brain for up to four days.  Stick to your regular sleep cycle as much as possible. Disrupting your sleep schedule by staying up too late or waking up before your body has fully rested messes with your REM (rapid-eye movement) sleep, which will leave you feeling sluggish and can hinder your memory.  Set aside a specific time to study for an exam and use that time wisely. Then, go to bed!  Take off at least one full day a week to give your brain and body a chance to rest and recover from studying. If you’re not eating properly, your brain won’t be able to function at its best. Getting enough nutrients will allow your body and brain to function optimally on exam day and while you study. Make sure that you eat at regular intervals and don’t mindlessly snack on junk.  Try starting your day off with complex carbohydrates, such as oatmeal and whole grains. Complex carbohydrates help your body produce energy that your brain needs to perform. Because they digest slowly over a longer period of time, you’re less likely to get nasty blood sugar spikes and crashes, too. You might also want to incorporate some eggs into your diet. Eggs contain choline, which is linked to memory and cognitive performance.  Oily fish that contain omega-3 fatty acids, such as salmon, are also tied to brain function. A salmon croquette isn’t going to ace your test for you, but the protein and nutrients will definitely help boost your brainpower.  Avoid simple carbohydrates and processed sugar. These may give you a temporary energy bump, but they cause crashes and fatigue later. If you crave something sweet, go for fruits -- especially those that contain vitamin C, which may help improve your mental functioning. Salty snackers may prefer pumpkin seeds or nuts, which have vitamin E and zinc. It’s tempting to load up on caffeinated beverages...


Get enough rest. Take breaks in your work to allow for recovery and flashes of insight. Manage distractions. Try different things. Don’t let the subject intimidate you. Reward your hard work and recognize your achievements.

Given the above summary, write a detailed text in English for it.

Few teenagers get the nine hours of sleep per night recommended by the Centers for Disease Control. But fatigue dramatically hinders brain function. It’s far better to get a good night’s sleep than to go through those flash cards one more time. When you’ve been working on a difficult problem and feel stuck, take break. Go for a walk, make soup, or do some yoga. Your brain may be puzzling out the problem in the background, allowing for a flash of insight that will move you forward. Don’t let your struggle with the subject lead you into endless procrastination.  Set a timer for twenty or thirty minutes. Work steadily for that time and then allow yourself five minutes to relax and recover. Repeat.  Turn off the internet, if possible, while working on your computer in order to focus on the task at hand. Close your computer altogether and try working on the subject with pen and paper, away from any digital devices. No matter what anyone says, there’s no one, single way to learn a subject. Play around with different study techniques, different ways of taking notes, and different approaches to solving problems. The goal is not only to learn the subject, but to become a better, more effective student overall. For example, notice how you respond to different noise levels. Some people work best in quiet, while others prefer the hum of activity around them. When you’ve struggled with a subject for a while, it’s easy to feel discouraged. Try to cultivate a sense of curiosity instead.  Confusion is a sign of “beginner’s mind,” which is a state that can lead to profound insights and learning. It’s not always comfortable, but it’s a necessary part of creativity.  Learn more about the subject in other contexts. Read newspaper articles about how the subject is applied in the larger world. Ask your teacher why they are passionate about the topic.  Seeing real-life applications might help kindle your interest in the subject. Plan small treats for yourself along the way. Once you finish a difficult reading, for example, eat...


Get enough sleep. Eat a balanced diet. Exercise regularly.  Develop self-confidence.

Given the above summary, write a detailed text in English for it.

If you really want to manifest your desires, you need to be the best version of yourself first. One thing that most people tend to fall short of is sleep. Sleep as part of a healthy life cannot be underestimated. While sleep is often the first thing that's cut into when big things are happening in our lives, you need to commit to a regular schedule that's going to keep you energized throughout the day. Somewhere between the 6-8 hour limit is optimal. Anything less starves your body of energy. Anything more eats up after-hours time you should be spending pursuing your dreams. If you are getting enough sleep but still somehow feel tired, it's near-certain that diet factors into the equation somehow. Take a good look at the stuff you're eating. Are you giving your body due respect? Depending on your current diet, there may be some obvious things you should be doing without. Sticking to a whole foods-based diet is your best bet, but you should take some time to work out a diet plan that suits you. Strike a balance that sufficiently compromises between your desired food and responsible, healthy eating.  Read up on nutritional sciences. Do your research. Don't take fad diets for granted. It's much better to do your own legwork and find out for yourself what works best for you. T. Colin Campbell's The China Study is a good place to start if you're interested in learning about the correlation between health and common food products. Upping your water consumption is an easy and effective way of boosting energy throughout the day. Buying a refillable water bottle and carrying it around with you will make an instantly recognizable difference in the way you feel. Cut down on so-called "empty calories" such as fast food and soda pop. Go without them completely if you can. These may make you feel good when you're having them, but the immediate impact they have on your mood and energy level take a major toll. Good exercise should go in tandem with healthy eating as part of a strong, balanced lifestyle. Even by going running...


Get enough sleep. Eat the right foods. Drink your water. Get regular exercise.

Given the above summary, write a detailed text in English for it.

When you are rested, you retain more information than when you are tired. Therefore, by just getting enough sleep every night, you will retain more information, lessening your need for study time. Your body is better able to function when you feed it the best foods. Skip sugary junk food, and stick with square meals that include lean proteins, fruits and vegetables, and whole grains. Your brain will work better when you feed it better. Just like the rest of your body, your brain needs water to function properly. Staying hydrated will keep your brain functioning at its best, so be sure to get enough water everyday.  You can count tea, coffee, and juice in your water intake. Just remember, juices are sugary, so don't drink too many ounces of juice. Try adding fruit to water to infuse it with flavor, and make it more enticing. Though the standard rule is to drink eight glasses of water a day, you may need more. Women generally need about 9 cups of water a day, and men need about 13 cups. Just like exercise energizes your body, it also energizes your mind. It gets your blood flowing, increasing blood to your brain. Try getting in at least a little bit of exercise everyday. For instance, try taking a short walk or jog when you're taking study breaks. You'll come back energized and ready to get back to work.


Get enough sleep. Eat well. Drink plenty of water. Exercise regularly.

Given the above summary, write a detailed text in English for it.

It is much easier to handle life’s frustrations and stay positive when you’re not running on empty. Your body needs rest to recover, which will help your mind work more productively and positively. Aim to get 7-8 hours of sleep every night. If you have trouble falling asleep at night, try dimming the lights a little while before bed. Turn off all screens (computer, TV, phone) at least 30 minutes before you go to bed. This will help your mind settle down for sleep. Feed your body with good fuel that will help you maintain a positive attitude. Avoid processed and fried foods. Eat lots of nutrient-rich foods, such as fruits, vegetables, proteins and whole-grains. Eat foods rich in vitamins that are known for their mood-boosting qualities. These include selenium, such as grains, beans, seafood and lean meats; omega-3 fatty acids, such as fatty fish and walnuts; and folate, such as leafy greens and legumes. Negative moods have been linked to dehydration. Make sure you are getting enough water throughout the day. Aim for 72 ounces of fluids (for women) or 104 ounces of fluids (for men). Some of your daily fluid intake does occur through the foods you eat. It’s a good idea to shoot for about 8 eight-ounce cups of water every day. As you exercise, your body releases endorphins, which are chemicals linked to positive feelings. Regular exercise can ward off stress, depression, and other ailments. Get at least 20-30 minutes of exercise three times a week.


Get enough sleep. Limit caffeine, alcohol, and nicotine. Avoid negativity when you can. Avoid stress where you can. Spend time with loved ones. Meditate. Practice mindfulness.

Given the above summary, write a detailed text in English for it.

When you don’t get enough sleep or your sleep cycle is disturbed, it can leave you prone to stress (especially if you’re already a worrier). Sleep allows your muscles and brain to relax and repair themselves so you can start the day with a lower “baseline” anxiety. Even small disturbances in your sleep can drastically affect your memory, judgment, and mood. Get the sleep you need to help you stay calm throughout the day.  The recommendation for adults is between 7-9 hours of sleep per night. This figure is higher for adolescents.  People who don’t get enough sleep report symptoms of stress, such as feeling irritable, angry, or overwhelmed, much more than people who get enough sleep.  Try to go to bed and wake up at the same time every night, including weekends. This will help your body regulate your sleep.  Avoid napping after 5 PM, heavy dinners, stimulants in the evening, and blue-light screens before bed. These can all interfere with your ability to get a good night’s sleep. Caffeine is a stimulant that can help you feel more alert and energetic, but it also exaggerates your body’s stress responses. If you must drink caffeine, try to avoid drinking more than 200mg a day (about two cups of brewed coffee). Don’t drink caffeine after 5 PM to avoid interfering with your sleep cycle.  Stimulants also disturb your sleep cycles.  Alcohol is a depressant which means that it reduces tension or stress in the body and slows reactions. However, using alcohol as a way to rid of stress is a bad idea because your anxiety will return once the alcohol is out of your system (and alcohol won’t address your root problems). Additionally, intoxication may make stress worse for you or others. It may make it easier to fall asleep, but it also seriously disturbs your REM sleep, leaving you feeling tired, hungover, and worn-out the next day.  If you do drink alcohol, make sure you do it in moderation. The National Institute on Alcohol Abuse and Alcoholism recommends that if you are male, you should not drink more than 4 drinks in...


Get everyone’s attention. Open with a strong “hook. Provide a bit of background. Include a central story. Emphasize sensory elements. Keep it positive. Include the audience. Be sincere. Conclude with a wish and your thanks.

Given the above summary, write a detailed text in English for it.

Before you begin to speak you’ll need to get the attention of your audience. It is best to stand up and say something similar to, “I’d like to give a toast.” This announces your intentions and people will look toward you out of curiosity. Remain standing as you start to speak and raise your glass as well. The old practice of tapping your glass with a knife has now gone by the wayside. A series of glass-tapping toasts can quickly get annoying at a big event. Instead, get attention with a confident voice and consistent eye contact. Use a microphone, if one is available. ” Your first line is critically important as this is how you will convince everyone to actively listen to you. Open with a funny or intriguing tidbit about the subject of your toast. Don’t over-promise, but don’t provide too many details at this point either. Make your first few lines about the toastee, not you. Avoid using, “I” or “me/my,” to keep your focus, and that of your audience, on the person or persons of the hour. After your opening sentence, it is a good idea to give 1-2 lines about your background and relationship to the toastee. Keep this information brief, tailored to the event, and humorous. You’ll also want to give your audience enough background so that they will be able to follow any stories that you provide. You might say, "I'm the groom's brother and football-watching buddy." You’ll want to add in at least one, perhaps a few more, fleshed-out stories as the centerpiece of your toast. These stories should be personal, but not intimate or overly embarrassing. They should explain to your audience why the person is worth toasting to begin with.  For example, you might tell the story about the time that you and your brother (the groom) backpacked through Europe. Or, share a story about the person you are toasting and other family members or friends that are in attendance to keep the focus off of yourself. Make your listeners experience the story along with you by replacing boring descriptors with lively ones. The mud in the story...


Get excited about your plans for the day. Let the sun shine in. Drink a big glass of water.  Brush your teeth Read an article or two. Move your body. Have breakfast.

Given the above summary, write a detailed text in English for it.

Remember when you were a little kid, and you'd hop up as soon as your eyes opened in the morning? Back then you were carefree and happy to get up and begin all the fun activities the day held in store. It's harder to get out of bed when you aren't looking forward to going to work or school, but if you focus on the good things that will happen that day, you'll be able to wake yourself up faster. So, always look forward for a bright day. Try it tomorrow: as soon as you wake up, think about the best thing about the day, and let your heart race a bit in anticipation.  This is easy to do on your birthday and fun holidays, but you'll have to get creative to wake up with a smile on rainy gray Mondays. Even if you don't have a big event to anticipate, think about the little things that make you happy on a daily basis: walking your dog. Drinking that first cup of coffee. An alternative to coffee is chocolate, (flavonoids) especially 70% cocoa and darker, but if eaten too late in the day sleep deprivation may occur. Talking on the phone with your best friend after a hard day's work. Getting your favorite takeout on the way home. Whatever it is, think about it first thing when you wake up. Does your room get natural light in the morning? If not, you're missing out on nature's most effective wake-up call. When the sun streams through your windows in the morning, your brain naturally knows it's time to start moving. But if you have blackout curtains and don't get decent light in the AM, you're going to feel groggy until you go outside.  If you have thick curtains to block out lights from the street, try getting shades in neutral colors that effectively block most artificial light, but still let your room brighten up when the sun rises. You may also try waking up early and actually watching the sun rise. This gives you some time alone in the morning before the pressures of the day start. Watch the sun rise from your window, or take a walk outside early to clear your head. Going 8 hours without drinking water (while you're...


Get experience as a freight agent. Decide which niche you want to work in. Register your freight broker license. Apply for a Unified Carrier Registration. Find clients who need to ship things. Establish relationships with carriers. Grow your business over time.

Given the above summary, write a detailed text in English for it.

Freight agents are the people who act as the middleman between the supplier and shipper. They track the freight and ensure that shipments are successfully delivered. There are existing freight brokerage firms that you can work at to get the experience to be your own broker.  While no formal education is required, having good math and communication skills will help you as a freight agent. Getting your bachelor's degree in business may increase your chances of landing a job as an agent. There are a lot of work-from-home freight agent jobs that you can find on job boards. Do market research and find industries that are in need of more brokers. Decide if you want to ship general items that don’t require any special attention or whether you want to ship things like heavy equipment, perishable commodities, or hazardous materials. Look at load or freight websites and see what items regularly need to be shipped. Determine what sets you apart from other brokers. If you have special skills or knowledge about certain goods or materials, it can help you decide which niche you should work in. In order to be a broker, you need to get your license from the Federal Motor Carrier Safety Administration (FMCSA) using the Unified Registration System. To qualify for your license, you’ll need $75,000 worth of insurance coverage, or a Surety Bond or Trust Fund Agreement in the same amount. To register for your license, fill out the form at https://www.fmcsa.dot.gov/registration/broker-registration. As a broker, you’ll also need to complete a Unified Carrier Registration and renew it each year. The annual fee for the registration for a broker is $76. To register your business, visit https://www.dat.com/brokers/carrier-monitoring/broker-startup. Start by looking in your network and find businesses that need to transport goods. You can win these customers over by offering lower rates or promising faster delivery. If you don’t have anyone within your circle that needs things shipped, sites like https://www.thomasnet.com/ have a list of...


Get eyelash extensions. Have your lashes permed. Tint your lashes.

Given the above summary, write a detailed text in English for it.

If you want a longer lasting lash boost, lash extensions are a great option. Think of these as false lashes with an upgrade. The salon technician will bond individual false lashes to the tips of your natural lashes with medical-grade adhesive. Lash extensions usually last 4 to 6 weeks.  Take it easy on your lash extensions. Avoid rubbing your eyes when they’re itchy or while washing your face. If you’re too rough, you may loosen the adhesive. Lash extensions can be a bit pricey, so if you’re on a budget, look elsewhere. Lucky for you, there are many other options! Some people experience an allergic reaction to the adhesive used to attach the extensions. Ask the esthetician to a patch test with the adhesive on your skin before applying the extensions. Getting lash extensions too frequently can lead to breakage for your natural lashes, so it’s best to just get them when you have special events coming up. Curling your lashes each day can be a drag. If you’re over it, you may want to consider an eyelash perm. In this process, chemicals are applied to your lashes which are then wrapped around foam rollers to curl them. Your lashes will remain curled for 1 to 3 months. It’s like a hair perm, but miniature!  Lash perming must be done by a trained professional. Because lash perming utilizes chemicals, there is the possibility that your eyes and the skin around them may become irritated afterward. Leaving the perm solution on too long can also cause your lashes to break or fall out—not so helpful for your quest for longer lashes. Make sure to visit a reputable salon where the esthetician has experience performing lash perms. Extensions, perms...what’s next? Dye, of course. If you have light colored lashes, they probably look shorter than they actually are. Instead of using mascara, you can darken your lashes to help lengthen their appearance by having them tinted with a vegetable-based dye. Visit a trained esthetician to have your lashes tinted. This dye job typically last 4 to 6 weeks.  As with any type of lash...


Get familiar with the court. Form a team. Understand the objective of the game. Play for the correct length of time. Understand what the field players can do. Understand the different types of throws. Know the rule violations. Understand how progressive punishments work. Improve your game.

Given the above summary, write a detailed text in English for it.

In team handball, the court is 20 meters (65' 7") by 40 meters (131' 3") large.  Here are some things you should know about the court:  The court has a goal area line (also known as the crease), which is a 6-meter (19' 8") line where only the goalie is allowed to stand. The actual goal is 2 meters (6.6 ft) high and 3 meters (9.8 ft) wide. Players can only jump into the goal area if they release the ball before landing there. A dashed semi-circle that is 9 meters (29.5 ft) from the goal marks the free-throw line. The line at half court is also known as the center line. Get familiar with the ball, too. Traditionally, handball is played with a 32-panel leather ball. For women, the ball is 54–56 centimeter (21.3–22.0 in) wide and for men, it is 58–60 centimeter (22.8–23.6 in) wide and a bit heavier than the women's' ball. There can be seven players on each team out on the court at any given time. One player on each team is the goalie and the remaining six are the court players.  Each team can have a total of 12 players (in America) or 14 players (in England) dress and play during a game. The additional players can substitute for the players on the court once the player they are substituting leaves the court, just as in basketball, volleyball, or other sports with substitutes. The non-goalie players' roles are interchangeable during the game.  Players wear uniforms that are numbered 1-20. Each team's players should wear shirts and shorts of the same color, while each goalie wears a different color to stand out from the other teammates. In official games, there are always two referees, one for the court and one for the goal. Their decisions are final. Each team scores points by throwing the ball into the opposing team's goal. The team that scores the most points wins the game. A game can end in a tie unless you're playing a tournament, which needs a winner to be named. If the game is tied after time runs out, then the teams play 2-5 minute periods of overtime. A team can score a goal after the entire ball crosses...


Get familiar with your bull. Hold your grip correctly. Sit correctly. Be calm and focus on the task at hand. Hold on. Control your free arm. Get out of the way.

Given the above summary, write a detailed text in English for it.

A commonly-overlooked step in the bull-ride is getting somewhat familiar with the bull you're going to be sitting on top of. Spend a few minutes watching the bull in its pen, getting a sense of his aggression and tendencies. Watch the bull when he's ridden by other riders. Most bulls buck in one of two ways: head-down spinners and straight-ahead buckers.  If your bull puts his head down and turns upon leaving the gate, you'll know to shift your weight slightly and prepare for a tilt-a-whirl ride. If your bull tends to head in a straight line, you can prepare for a more north-south type of bucking action and prepare yourself accordingly. A common misconception is that bulls' testicles are bound to get them to buck. Their flank is bound gently to get them to kick their back legs higher, but their testicles are not touched or harmed in any way. Mostly they're bred to buck that way. When you're mounting the bull, get an experienced bull-rider to show you how to wrap your hand in the bull rope and get a solid grip. Generally, bull-riders grip underhand with their dominant (or writing hand), though some other grip techniques are becoming more popular. Let a helper pull your rope tight and wrap the rope once around the part of your hand that is closest to you. For a basic grip, place your riding hand in your rope with the back side of your hand down. Your pinkie should be right next to the bull's backbone. Ease up to where you are nearly sitting on your hand. Make sure you stay that way for the entire ride and sit up off your butt. All of your weight will be on the inside of your thighs. Lean forward so that your chest is over the bull's shoulders. When you mount, hold on to each side of the chute and ease your toes down on the bull's back and slide them down his side. Do not touch him with your spurs until you are ready to ride. Some bull-riders will say that the most difficult part of the ride happens when you're still in the chute, waiting. At some point, when you're sitting there on top of a monstrous-big bull...


Get feedback immediately after the session. Follow up with the participants a few days or weeks later. Schedule a follow-up workshop if necessary.

Given the above summary, write a detailed text in English for it.

Design an evaluation form that your participants can fill out in the last few minutes of the workshop. Be sure that you leave them with enough time to comment and consider your questions carefully. Immediate feedback not only will help you improve your workshop but will also help reinforce the learning your participants have undertaken.Good questions to ask include:  What is the stated objective of this workshop? Did the workshop meet its stated objective? What activities helped your learning the most? The least? Was the workshop an appropriate length? What workshop materials (handouts, readings, quizzes, etc.) were the most useful? Which ones were the least useful? How have you learned or grown from this workshop? How do you think your colleagues have learned or grown? How would you change this workshop in the future? Any suggestions for improvements? Are there any topics that you would like to take a workshop on? Ask workshop attendees if you may contact them in the future for their input. Some people need time to reflect back on their workshop experiences. Following up with workshop participants several days or weeks later might reveal new insights. You can ask additional questions such as:  How well have you retained the information you learned in the workshop? Do you still find yourself thinking about the workshop? How has the workshop helped you at work? Were there ways it could have helped you more? What materials have you found useful since the workshop? What materials have you thrown away or forgotten about? If enough participants are interested in more advanced versions of your workshop, consider scheduling a Part 2. In the follow-up workshop, you can address more of their questions, dig more deeply into the topic, or engage in more advanced versions of the techniques taught in Part 1. Be sure that your follow-up workshop is not too repetitive and that it is suitable for more advanced attendees.


Get feedback. Get inspired. Join a Toastmaster's organization. Take a seminar or course on public speaking.

Given the above summary, write a detailed text in English for it.

You can't just walk off the stage or away from the front of the room with a big grin on your face just because you feel like you nailed it. Even if you've given a stellar speech, there is always room for improvement, and you should look at every presentation that you give as a learning experience. And if you feel like you failed horribly, that's okay, too, and it means that you can learn even more from your experiences. Here are some great ways to get feedback:  Have a trusted friend or co-worker sitting in the audience who can evaluate your work objectively. They can take notes on your confidence level, your articulateness, as well as the audience's reaction. You can even ask a few people to do this if you want more objective feedback. Pass out a questionnaire at the end of your presentation. Ask people to give you an honest analysis of how you did. Though taking criticism isn't always fun, it's an incredibly valuable tool. Consider taping yourself to see how you look on stage. How you felt during the presentation may not be a completely accurate representation of what the audience saw. Consider taping the audience. This can also help you gauge the audience's reactions, and will show which parts they thought were the most engaging, and which parts were the most boring or confusing. Check in with yourself. How do you feel that you did? Which parts did you struggle with the most? How can you learn from this presentation to make your next one even more stellar? Go see the best speakers in person and decide for yourself what makes them great. Why is Anthony Robbins a good or bad speaker? Is Steve Jobs inspiring? How does he deliver that inspiration through his presentation? How about MLK, FDR, or Winston Churchill? Watch other people give presentations or speeches and take notes. See what you can learn -- and what you can toss out. Seeing other people speak to large audiences can be inspiring and can make you feel like you too can accomplish this daunting task. Remember that even the speakers who look the most...


Get financing. Find a general contractor. Buy the perfect piece of land. Wait for your house to be ready.

Given the above summary, write a detailed text in English for it.

Financing a modular home is a little different than financing a traditional house because you need to buy the land and pay the modular home builder in full before the construction is complete. If you don't have the funds to pay for the house in cash, you will need to apply for a construction loan, which is a short-term loan that gives you the money you need to pay for the construction of your house. Once the house is built, you will be able to switch over to a traditional mortgage.  Unlike manufactured homes, modular homes do not depreciate, so getting a loan from a bank should not be an issue. Many banks offer construction loans with great rates. Some modular building companies offer their own financing, which many customers find more convenient than having to shop around for bank loans. Always ask building companies if they offer these options, but make sure the interest rate and fees are comparable to those being offered by banks before you agree to it. Whether you get your construction loan through a bank or through the construction company, make sure you understand if it will be automatically converted into a mortgage or if you will need to apply for a new mortgage after the home is built. Applying for a second loan will typically mean more fees. It's a good idea to take out a loan for a little more than you expect to spend, just in case unexpected expenses come up. Keep in mind that you will be making payments on your construction loan before you are able to move in to your home, which means you may still be paying rent or mortgage payments for another house. Be sure you can afford this before you commit to taking out the loan. Modular home builders often do not provide any on-site construction services, so you may have to hire a general contractor to complete the building process for you. Hiring an experienced, reliable general contractor will make the process easy and stress-free for you.  It is essential to hire a general contractor who has a lot of experience in working with modular homes, as they...


Get fit. Relish responsibility. Be a sexual dynamo. Improve your emotional health. Sharpen your intellect. Develop rewarding interpersonal relationships. Be distinct.

Given the above summary, write a detailed text in English for it.

Manly men don't have to look like Conan the Barbarian, but they do need to take care of their bodies. Fellow men and women alike admire strength and athleticism. If you're not already in good shape, immediately set aside some time in your schedule to exercise every day. Exercise will make you look and feel better. It can also help thwart depression, making you much better-suited for pursuing your other manly goals.Here are some steps you can take to develop your own manly physicality.  Lift weights. Strength-training exercises help build manly muscles and burn fat. Use proper technique and proceed slowly if you're new to weightlifting - you can hurt yourself with bad form. If you're unsure of how to proceed and you can afford it, hire a personal trainer. S/he will help you craft an exercise routine that fits your precise needs.  Manly men are aware of the image they project - stand up straight and walk with purpose. An erect posture makes you look confident and may even make you  feel  more confident. A slumped posture appears beaten or submissive. If you have high body fat, consider dieting. Dieting isn't womanly. It's responsible. Losing weight can decrease your risk for heart disease and other common health issues later in life. Real men don't run from challenges or try to shirk their obligations. Rather, they take pride in being reliable and responsible. If other people feel like they can trust you, you'll quickly learn to trust yourself, which will bring increased confidence. Responsibility comes in many forms, depending on the roles you take on. Here are just a few aspects of life that may require you to take on new responsibility:   If you're a husband or father, become a leader in your family. Take an active role in child-raising and/or balance the household budget, for instance. If you're a boyfriend, be a mature, reliable one. Plan dates and outings without being asked. Be emotionally available for your significant other when s/he needs it. If you have a career, commit yourself to it. Take on...


Get four cube-shaped boxes, each one 2 inches (5.08 centimeters) smaller than the last one. Cut doorways and windows into the sides of the boxes using a saw. Cut a crawl hole into the top corner of the three largest boxes. Paint outside and inside of the boxes. Stack the boxes and secure them with wood glue. Consider glue carpet down onto the boxes. Place the cat condo in a place your cat will frequent.

Given the above summary, write a detailed text in English for it.

The largest box needs to have a top and bottom, but the smaller boxes only need a top. They don't need a bottom as they will be stacked on top of each other. The smallest box needs to be large enough for your cat to curl up inside.  For a standard-sized cat, start with18 inches (45.72 centimeters) as your largest box. The other three boxes are as follows: 16 inches (40.64 centimeters), 14 inches (35.56 centimeters), and 12 inches (30.48 centimeters). If you have a large cat, such as a Maine Coon, you will need bigger boxes. The boxes can be made out of wood or cardboard. Wooden boxes, however, will be more durable. You can buy the boxes, or build them yourself using cheap wood or particle board. Use nails or wood glue to put the boxes together. Each box needs to have at least one doorway. Use the width of your cat's whiskers as a guideline for cutting the doors. Cats will not crawl through anything that is narrower than their whiskers.  You can make the windows and doors any shape you want, but circles and paw prints are the most popular. If you are adding windows, make them smaller than the doorways. Use a small plate to trace the hole, and a saw to cut it out. Make sure that the hole fits inside the smaller box on top of it. Also, make sure that the craw holes are not in the same spot; you want them to be staggered. Keep in mind that you will be stacking these boxes. You don't want the holes to be peeking out from under the upper box. You can paint them using acrylic paint or spray paint. If you are using spray paint, wood outdoors or in a well-ventilated area. If you are using acrylic paint, apply the paint using a paintbrush or a foam brush. Apply the acrylic paint using many, thin layers rather than one thick layer. This will prevent any brush strokes.  You can paint the boxes all the same color, or contrasting colors. You can paint the inside of the boxes the same color as the outside. You can also paint the inside a different color. Consider painting the inside rims of the doors and windows using a...


Get four jars. Label your jars. Decorate your jars. Use these jars to decide how to use your money.

Given the above summary, write a detailed text in English for it.

To build up your savings, it is good to have a system. You can use the four jar system to help you decide how to use any money that comes your way. Ask a parent if there are four empty jars that you can use to create your savings system. If there are no jars available, then you can also use four empty soda bottles. You will just need to find ones with a big enough opening to put coins through or make a slit in the side of the bottle with a pair of scissors. Make sure to ask mom or dad first. To use the four jar system, you will need to label each jar with a different goal: “Save,” “Spend,” “Give,” and “Grow.” You can decide how much money to allocate to each jar when you find some money. The jar labels each mean something different:   Save. Fill this jar with money that you do not intend to spend now or in the immediate future. You might use this jar to save up for a big item, such as a bike or video game system.  Spend. Fill this jar money that you plan to use for everyday expenses or for something that you want to buy in the next week.  Give. Fill this jar with money that you plan to donate to charity or to give to someone who needs it more than you.  Grow. Fill this jar with money that you plan to invest in a savings account that will accumulate interest over the years. To make saving money more fun, try decorating your jars with pictures that inspire you. Cut out pictures from old magazines and tape or glue them onto the jars. Make sure that you ask your parents before cutting picture out of magazines to make sure it is okay.  For example, you might put a picture of a bike on your “Save” jar or a picture of someone helping someone else on your “Give” jar. Each time you get some money, you can decide how to divide your money among the four jars. For example, if you get $4, then you could put $1 into each jar or you could put $2 in to the “Save” jar, $0.50 into the “Spend” jar, $0.50 into the “Give” jar, and $1 into the “Grow” jar. It is up to you! Keep your savings goals in mind as you divide your money...


Get friendly with him. Find an event you can both be at.

Given the above summary, write a detailed text in English for it.

Get to know this guy first before you ask him out. Find out about what he likes, dislikes, wants to be when he's older, even his favorite TV show! Maybe you'll find that you have things in common. Volunteer to do projects with him if you're in the same class. Be casual about it. You may learn that you like or dislike the same things, and projects are a great way to get close to someone. Special things like the school disco or the Halloween party are great events to float the idea of dating. This means both you and that special boy will be familiar with the surroundings. Plus, you have some friends there to turn to if the date doesn't go so well (fingers crossed it won't, though).


Get from the airport to US-101 N. Get from US-101 N to the Robert J.

Given the above summary, write a detailed text in English for it.

Take West Way and merge onto W Century Blvd. for 1.8 miles (2.9 km). Take the I-405 N ramp for 0.5 miles (0.8 km). Merge onto I-405 N and continue for 16.2 miles (25.9 km). Take the exit toward US-101 N for 0.5 miles (0.8 km). Merge onto US-101 N and continue for 45.8 miles (73.3 km) Lagomarsino Visitor Center  Take Exit 64 for Victoria Ave. and continue for 0.2 miles (0.3 km). Turn left onto S. Victoria Ave. and continue for 0.6 miles (1 km). Turn right onto Olivia's Park Dr. and continue for 2.5 miles (4 km). Continue onto Spinnaker Dr. for 1.5 miles (2.4 km).


Get from the airport to US-101 S. Get from US-101 S to the Robert J.

Given the above summary, write a detailed text in English for it.

Take Moffett Pl. for 0.5 miles (0.8 km). Continue onto Sandspit Rd. for 0.5 miles (0.8 km). Merge onto CA-217 E/State Route 217 E and continue for 1.8 miles (2.9 km). Merge onto US-101 S and continue for 35.8 miles (57.3 km). Lagomarsino Visitor Center  Take Exit 68 toward Seaward Ave. and continue for 0.2 miles (0.3 km). Turn left onto E. Harbor Blvd. and continue for 1.9 miles (3 km). Turn right onto Spinnaker Dr. and continue for 1.5 miles (2.4 km).


Get full with fiber. Drink coffee. Eat dark chocolate. Add more protein and fat. Experiment with carbohydrates. Hydrate with water.

Given the above summary, write a detailed text in English for it.

Fiber is a non-digestible complex carbohydrate that makes you feel full while consuming few calories. Fiber foods like oatmeal are excellent for diets because not only do they help you decrease your appetite they also provide sustained energy by regulating the release of insulin and blood sugar.  It is recommended to eat 14 grams of fiber for every 1,000 caloric intake or about 28 grams for a woman and 38 grams for men. If your goal is fat loss, then include large amounts of vegetables, legumes, and fruits that are high in fiber. Eat oatmeal for breakfast and you will survive until lunch without snacking. Oatmeal is slow-digesting and will keep you feeling full. A couple cups of Joe in the morning may boost your metabolism and suppress your appetite. However, for some people, coffee has the opposite effect. Learn how coffee affects your body and act accordingly. Coffee beans are packed full of caffeine and antioxidants that are easily absorbed by the body. It is estimated the impact begins within one hour after drinking a cup of coffee. Chocolate lovers rejoice. Get the dark chocolate bars that contain at least 70 percent cocoa because it has just enough bitterness to decrease your appetite.  Cocoa contains stearic acid which has proven to slow down digestion and make you feel full for a longer period of time. Mix your bitter dark chocolate with a cup of coffee to double the impact. Protein needs energy from calories to digest, which promotes hormones that suppress hunger. Proteins and fat provide the most appetite suppression due to prolonged blood sugar regulation. A diet high in protein and healthy fats creates a blood sugar environment which is stable and controlled. This will also impact future appetite and cravings. Consuming fats in moderation, although lower in its thermic effect, has the ability to make you feel full during dieting.  Replacing carbohydrates with lean protein by 15–30 percent, improved weight loss and reducing hunger. Casein protein, often found in protein powder supplements, is a...


Get golden barrel cactus seeds. Put the tray of seeds in filtered sunlight. Wait 2 to 6 weeks for the cactus seeds to germinate. Let the cacti grow for 1 to 2 years before re-potting them. Choose whether you want your cacti to be indoor or outdoor plants.

Given the above summary, write a detailed text in English for it.

Order the seeds online or visit your local gardening store. Filtered sunlight is just non-direct sunlight, so any bright area will work. The seeds will look like red spheres once they’re germinated. After that time, re-pot the cacti in pots that are one size larger than the pots they’re currently in. Gently pull the cacti out of their old pots and place them in their new pots, packing a soil mixture into the extra space around the roots. Water the re-potted cacti whenever the soil is dry, about once a week. Always wear thick leather gloves when re-potting a cactus to protect yourself from the spines. Now that the cacti are mature, you can plant them in soil outside, or leave them in pots indoors. There are a few things to keep in mind when you’re deciding:  The golden barrel cactus will only survive mild winters. If you live in a region with harsh winters, you should plant your cacti indoors.  Most golden barrel cacti won’t flower if kept indoors. If you want your cacti to produce the signature yellow flowers, plant them outdoors.


Get good grades. Do more than the minimum level of work. Learn more than one language. Study psychology and philosophy. Get good test scores. Write a great essay.

Given the above summary, write a detailed text in English for it.

It is important to get good grades in high school (or your country's equivalent), especially during the last two years. Colleges and universities will be looking at these grades to decide whether or not to let you in. Get good grades by studying, paying attention in class, and doing all your work. Get extra help from your teachers and communicate with them often if you want to help boost your grade. Doing just the minimum isn't going to impress anyone, so get out there and put in some hard effort. Take extra classes, audit classes at the local community college while you are still in high school, or work (either for money or volunteering) outside of school. It will help you a lot if the extra work you do relates to the degree you want to get in college. This will look promising to colleges you apply to. Speaking a language is not only helpful for you in your life, it also is often a requirement for degrees! Show a college that you're ready by learning a language. You can take lessons privately, at your school, at a local college, or for free online! Good online options include LiveMocha and DuoLingo. Choose a language that will be useful, as choosing an non-useful one doesn't really entice a college as much. Some languages are more useful than others in certain regions or for certain degrees. Skills in 1 or 2 foreign languages may be helpful as well, in order to read older scientific papers that haven't been translated into English. The most helpful languages to learn include French, German, Spanish, Italian, Latin and Russian. You may need to learn Arabic, Persian and Turkish. Many scientists and scholars have passed in Arabian Peninsula, Southeast Asia, Ottoman Empire and  Persia (Present day Iran). You will need to study psychology because you might have to deal with difficult people so by this you will understand people's nature. By studying philosophy your mind capability will expand. You will be able to think a lot more than before. Getting good SAT (or equivalent) scores will make a huge difference in...


Get hard-to-find ingredients at an Indian grocery store. Soak the basil seeds. Heat milk and sugar. Make the falooda sev. Layer the falooda ingredients in a glass. Top each glass with a generous scoop of vanilla ice-cream. Garnish before serving, if desired.

Given the above summary, write a detailed text in English for it.

Milk, sugar, and ice cream should be available at almost any supermarket, but basil seeds, rose syrup, and falooda sev will not usually be. For these, you'll need to visit an Indian or South Asian grocer. You may be able to find them at certain non-Indian specialty grocers' as well. Most of these ingredients are also available for order online if you do not have a place to buy them near you. Falooda sev is a type of Indian noodle somewhat similar to vermicelli. You can buy dry falooda or make it yourself from scratch. A good falooda sev recipe is available here. In a cup, cover the basil seeds with an inch of water. Stir once, then let them soak for 30 minutes. After soaking, drain them in a fine mesh strainer and set aside. While you wait for the seeds to soak, feel free to proceed to the next few steps. Pour the two ingredients into a medium saucepan and bring to a gentle boil, stirring occasionally. Lower the heat and let simmer for 5-7 minutes. Pour the thickened milk into separate container and let it chill in the fridge. Follow the instructions on the packaging for best results. If you made your own falooda sev or your packaging doesn't have instructions, follow these steps:  Bring water to a boil in a small pot. Add falooda sev and cook for about 4-5 minutes. Drain the falooda in a strainer, rinsing it with cold water to stop the cooking process. Use a knife or pair of scissors to cut the noodles into small pieces. Grab two tall, decorative glasses to serve your beverages in. Add ingredients to each glass in the following order (use half of each ingredient per glass):  Basil seeds Cooked falooda sev Rose syrup Milk — it's OK if basil seeds or falooda sev float to the top at this point. If you want, you can mash the ice cream into the drink to dissolve it, but you don't need to. If you leave the ice cream alone, dunk it into the milk at least once to give it some of the rose flavor. The falooda is ready to drink at this point. If you wish, you can add a handful of chopped pistachios and rose petals to...


Get head shots taken. Create an acting resume. Write a cover letter. Put together a portfolio.

Given the above summary, write a detailed text in English for it.

Head shots are an essential part of receiving roles because casting directors use them to get a basic idea of who you are so they can decide if they want you to audition. It is highly recommended that you get these pictures professionally taken in order to get a quality picture that is flattering, and shows the casting director you are serious about acting.  While they are expensive, you only need two great head shots to get started. Keep in mind, head shots range from $50-$1000, so be sure to do your research before going just anywhere. You don't want to break the bank, but remember that you want to capture the attention of the casting director with your photos. Your resume needs to be professional and free of any errors. It should include your personal statistics such as your height, weight, eye color, hair color, and body measurements. Include any work you have done, any training your have had or are currently doing, related experiences, talents and skills. Here are some other things to include in your resume:  Current contact information so the casting or acting agent can contact you.  List any acting memberships you may belong to.  Explain the type of role you believe you are best fit for to better inform agents and recruiters about your type. For example, state if you want a leading role, supporting role, voice-over part, or a non-speaking role such as an extra or stunt-double.  Include whether or not you can speak multiple languages. This may open you up to more acting parts. Your cover letter is your chance to create a personal connection, and add a professional element to the auditioning process. Cover letters should be catered to the specific job you are seeking. Here are some essential pieces to include:  Start your letter with a greeting, and explain your interest in the specific role. State where you went to school, what you are currently working on for your acting career, and what your goals are. This will show your commitment. Talk about your best acting accomplishments, or anything you are...


Get headshots. Find an agent. Get a work permit. Join online casting sites. Create a YouTube account.

Given the above summary, write a detailed text in English for it.

When you go to meet with potential agents and casting directors, you’ll need to provide a photo. They must be professional photos, though, so you should go to a photographer who specializes in taking photos of children and teens. Make sure to ask for both commercial and theatrical headshots, so you’re ready for both advertising work and film, television, and theater opportunities. It’s important to choose the right photographer for your headshots. Ask for recommendations if you have friends or acquaintances in the acting field. Otherwise, visit websites for photographers in your area, and study their online portfolios to get an idea of the quality of their work. While you may be able to book some small acting jobs with just your parents’ help, having an agent is crucial if you really want to build a successful acting career. Not only will an agent know the ins and outs of the business so they can guide you in the right direction, they’ll have connections with casting directors and producers that make it easier to get auditions.  To find an agent, research the top talent agencies in your area. You want to make sure that you’re working with a reputable agent, who doesn’t ask for any money upfront. Many talent agencies allow you to apply online. However, it’s a good idea to meet with a potential agent in person before you and your parents commit to working with them. If you live in a rural area where it's difficult to find an agent, that doesn't mean you can't act. It just means that you need to look for work through trade publications, such as Backstage, and online casting sites, so you can identify local acting opportunities. In some cases, agents won't take you on as a client until you have some professional acting credits to your name. You may want to find a few jobs on your own (or with your parents' help) before trying to land an agent. If you’re under 18, many states require a permit to work in the entertainment industry. For example, California and New York, where many acting opportunities are available,...


Get heavyweight paper or transparent paper. Download a protractor printable. Print the protractor graphic. Cut the protractor out. Place the bottom edge of the cut out on one line of the angle.

Given the above summary, write a detailed text in English for it.

Find cardstock paper or another piece of heavyweight paper that will work for your printer. Heavyweight paper will make the protractor more durable. You can use transparent paper to make the protractor easier to use for measuring. Check your printer’s guidelines to make sure you can use transparent paper before you print. Download the graphic of a protractor to use. You can find a protractor graphic to download by searching online. Choose an image that is large for better quality. The clarity of your image will be determined by how large the graphic file is, look for something at least 540X620. Use your printer to print the graphic of the protractor. Preview the image before you print to make sure the entire protractor will be printed. Re-size the image to the desired size for your protractor. In general the straight edge of the protractor should be between 3 and 6 inches for best results. Use scissors to cut the shape of the protractor out of the paper. Cut the center of the protractor out. Align the bottom edge of the protractor with one of the rays of the angle you would like to measure. Where the second ray of the angle crosses the curved section of the protractor is the measurement of the angle.


Get help carrying something. Spill or drop something when you’re nearby them. Enlist their help resolving a humorous debate. Ask them to take a picture of you and your friends. Ask them to sign a petition.

Given the above summary, write a detailed text in English for it.

Select an awkwardly shaped or heavy item. Walk past them while struggling to carry it. When you see them, smile and ask for help. Ask sincerely, or you can have fun with it by putting the item down and casually gesturing for them to get over there as if you already knew them. If they're near you in class, drop a pencil near them. Or if you’re feeling bold spill water or soda, so you’ll have a chance to chat while cleaning it up.  While you're cleaning it up, make a joke about being clumsy. Say something like, "You don't understand, I do this all the time. Hey, you know, you cleaned that up really fast. You should come to all my classes with me." If you see them nearby, strike up a debate that you know will divide your friends--like which sports team is better or what’s the best brand of chocolate. After debating for sometime, announce that you need an outside opinion and walk over to your crush to ask them to settle the debate.  This approach works best if the debate is humorous or absurdly silly in nature. If you’re too scared to approach them, you can ask a friend to do it but make sure the group follows her! Pose with your friends and then ask them to take the picture. Not only will it make total sense to talk to them for this reason, but it shows them you’re social and fun-loving at the same time. Be sure to thank them after you take the picture. If this is at an event, ask them if they're having fun. There’s always something that needs improving at any school or organization. If you’re the kind of person who gets passionate about issues, then you can start a petition. When you ask them to sign it, you’ll have a natural conversation starter that you can build on. Be respectful of their reply. If they tell you that they don't want to sign the petition, don't push them or pester them.


Get help from a trained therapist. Try progressive muscle relaxation. Consider habituation training. Explore biofeedback techniques. Talk to your doctor.

Given the above summary, write a detailed text in English for it.

Anxiety is a trigger for getting airsick. By using cognitive behavioral therapy methods, you can learn to control feelings of anxiety and fear, and overcome getting airsick. This technique teaches you to focus your thoughts and energy on controlling your muscles, and helps you to become more aware of different physical sensations. Progress your way up or down your body, starting with your toes for example. Focus on tensing a muscle group and holding it for about five seconds, relax the muscles for 30 seconds, repeat a few times, then move on to the next muscle group. Even some pilots are susceptible to getting airsick. To overcome this problem, many pilots, as well as people that have jobs that require frequent air travel, will try habituation training. This involves repeated exposure to the thing that makes you sick, like taking short trips in airplanes often, especially just before a long flight. Studies involving pilots who have trouble with motion sickness have shown promising results. By using biofeedback combined with relaxation techniques, they have overcome problems with motion sickness. In one study, pilots learned to overcome their motion sickness by being placed in a tilted, revolving, chair that caused them to get sick. They were monitored for changes in areas such as body temperature, and muscle tension. By using biofeedback instruments and relaxation methods, the group learned to control their motion sickness. If your airsickness gets progressively worse or is severe, you should ask your doctor for a recommendation for a doctor who specializes in diseases of the ear, nose, throat, equilibrium, and neurological systems.


Get help from online sources. Talk to an attorney or social worker, if possible. Call ahead for details.

Given the above summary, write a detailed text in English for it.

If you have a newborn baby but cannot care for it, many resources are available to help. Look up the Safe Haven laws in your state and find out what you can do. The laws will protect the baby and also protect the mother and/or father’s anonymity. However, remain anonymous, the law must be followed carefully. These sources make it easy to link directly to your state and find out the requirements.  National Safe Haven Alliance – http://www.nationalsafehavenalliance.org/  Child Welfare Information Gateway – https://www.childwelfare.gov/topics/systemwide/laws-policies/state/?hasBeenRedirected=1  Baby Safe Haven – http://safehaven.tv/about.php  U.S. Legal link to Safe Haven Laws – http://safehavenlaws.uslegal.com/ These Safe Haven laws exist to ensure the safety of the newborn baby and make it possible for desperate people to relinquish custody without resorting to extremes. They are not created as ways to get troubled parents in more trouble. If you find yourself in this situation, you should feel safe to reach out to an attorney, a social worker, or even a member of the clergy. In all these cases, you would be protected by a privacy privilege in what you say to them, and they should be able to help you get connected with a Safe Haven location. Call your local hospital, police station, fire station, or other location that you believe may be a Safe Haven site. Ask the person who answers if they do accept drop-offs, if they have certain times, and if they have certain requirements. If you are concerned for your anonymity on the phone, you can dial #67 before calling to block your number from appearing.


Get help from professionals and other business people. Register your business with the government. Save money for your first products. Apply for a loan or seek out investors for extra cash. Create or have someone design a logo

Given the above summary, write a detailed text in English for it.

When you're first starting out, there's a lot you don't know about starting a company. Ask for help from your friends and family, and when you can, pay for professional help. Pick people to join you who are strong in areas you're not. For instance, if you're good at the creative side, find someone who's good at business. You can even set up the company with them, giving them a stake in the outcome. Choose your name, and then set up either an LLC or a sole proprietorship with your state. You'll need to fill out some basic documents and pay a fee, typically less than $200 USD, and you'll get a tax ID for your business.  Your name will need to be different from other businesses registered with the state. However, you can have a "boring" company name, while still having a fun brand name that doesn't have to be registered with the state. If you need help with this part, you can get a business lawyer to help you set it up. A sole proprietorship is easier to set up, but a LLC provides more protection. If something goes wrong with your LLC, the blame falls on your company, and you won't be personally liable for it. In a sole proprietorship, the blame falls on you personally. It costs money to buy the products for your line, so you need to start saving money right away. How much you'll need depends on the lab or distributor you go with, as each one will have a different minimum order. Typically, though, you'll need at least several thousand dollars to get started. It will be cheaper to work with a distributor at first than a lab. That's because with a lab, you'll have to pay for a whole batch, while with a distributor, you can split batches with other companies. If you're afraid you won't be able to save the cash, you do have other options. You can try getting investors for your business or even get a small business loan.  Check with your bank to see if they offer business loans. You can often apply online. Ask your friends and family if they'd be willing to invest in your business. Make sure to draw up an official...


Get help if you feel at risk. Cut off all contact with your abuser. Change your routines and everyday locations. Get a personal protection order if necessary. Resist going back to your abuser.

Given the above summary, write a detailed text in English for it.

When you are leaving an abusive relationship, you may be in danger. Safety might continue to be an issue even after you’ve left the relationship. If you feel in danger, get help immediately.  Call 911. If your partner is threatening or stalking you, you can call 911 to get help. Calling 911 can ensure that you and your kids will be able to get to safety. The police might arrest your partner. Find a safe shelter. Get familiar with places that you can go to be safe. Make a list of all the places you can go. Think of friends or family who are not familiar to your partner. Find a local safehouse. Safehouses are usually maintained by nonprofit organizations. They have a secret location and are usually accessible 24 hours a day, so if you have to sneak away while your partner is sleeping, you can. They can help you coordinate with government social services to get benefits to get you started, they can help you with a court order of protection and with prosecution, and many offer counseling services. Delete your partner's phone number from your phone and unfriend them on social media. You may need to unfriend some mutual friends in order to eliminate unintentional contact. You might want to change your phone number as well, so that they can’t call you. Your abuser is familiar with your typical routines and the locations that you frequent. Change up your routines by taking different routes to work or going to new places to pursue your hobbies.  You may decide that you need to move to a new house or new town if your abuser is too close. If you feel that your children are at risk, consider moving them to a new school. A personal protection order (PPO) is a legal way to protect yourself from your abuser. It protects you from being stalked, threatened or harassed. The PPO also restricts your abuser from entering your home or disturbing you at your workplace. If you think your abuser might still try to contact you or harass you, you should use the legal system to ensure that he can’t bother you. Carry your PPO with you at...