Just focus on the next round. Make it through boot camp by learning as much as possible. Show multiple sides of yourself. Rally your hometown voters. Stay in touch with your fans. Expect the unexpected. Be likable.

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X-Factor should be a marathon, not a sprint. No one performance, episode, or moment is going to win the show, so try to stay focused on the smallest possible tasks. Listen to the judges, take feedback constructively, work hard to improve your game, and get into the next round. Not every one of your performances is going to be stellar, but each one needs to be good enough. Don't worry too much about being the best possible singer and performer every night, but try to focus on remaining consistent and reliable as a performer. You'll work alongside one of the judges and odds are you won't like everything they'll tell you. Your ability to take criticism and work hard to improve your performances will earn you bonus points, however, so it's important to keep a good head and respond well to feedback. X-Factor won't cater to divas and prima donnas, so check your ego at the door when you're going through bootcamp.  One part of the training process involves a makeover, and it can be a good idea to grow a bit of scruff before the makeover. If you transition from regular ol' you to Superstar You is especially dramatic, that'll play well with the judges and the fans. Part of the show is finding the most relatable character, the person with the most to root for, which can work in your favor during the makeover. According to Demi Lovato, judge on X-Factor, the look is actually just as important, if not more so, than your voice. Take this part of the competition seriously. You want to present yourself as a multi-talented individual with a lot to offer your fans. One-note singers, even if they're talented, will quickly fall by the wayside in comparison to more complex performers and likable individuals. Great dancing, unusual hobbies, and quirky life stories all play well with the X-Factor judges, and with prospective record executives that might be watching the show and scouting talent. Can you play piano? Sing in German? Break-dance like a fool? Save back some of these virtuosic talents for later in the programming, so you...


Just say no Avoid secondhand smoke. Read about the dangers of smoking.

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. If you spend time around people who smoke, there's a good chance that they'll offer you a cigarette at some point. If you don't want to smoke, just say so, and most people will respect you for sticking to your principles. If anyone tries to pressure you into smoking, don't give them any consideration--just keep saying no, and they'll eventually stop bothering you.  If people don't respect your decision to avoid smoking, chances are that on some level they're jealous of your discipline. They may try to convince you to try it: "One little cigarette won't kill you..." If you're really interested in trying a cigarette, it's okay to experiment and figure out what you do and don't enjoy--but don't light one up just because you think people will judge you otherwise. Some people are able to smoke the occasional cigarette without letting the habit spiral into a full-blown, pack-a-day addiction, but it's hard to tell which type of smoker you'll be without actually dancing with addiction. If you have an addictive personality--if you have trouble controlling your consumption of things like soda, coffee, alcohol, or sweets--there's a good chance that this will extend to smoking. Sidestream smoke--the smoke that wafts from the burning tip of a cigarette, pipe, or cigar--has higher concentrations of toxic, cancer-causing agents (carcinogens) than the "mainstream smoke" that smokers inhale. Secondhand smoke can be nearly, if not equally, as bad for your health as smoking. What's more, if you're trying to quit, the sight of other people smoking might sorely tempt you. If you have friends or family who smoke, and you don't want to cut them out of your life, politely ask them to go outside or step away from you when they smoke. Constantly remind yourself how harmful a smoking habit can be, and you may find that the research reinforces your resolve to avoid smoking. Quitting smoking can add years to your life, and it greatly reduces your risk for various smoking-related diseases. Consider passing the information along to...


Just say no. Say no and state why. Say no and make a joke. Say no and quickly change the subject. Say no and suggest an alternative idea.

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In most cases, “No, thanks” is enough as an answer. Don't feel like you have to provide an explanation if you're not asked to. This will make you sound defensive, while your goal is to show you don't have to justify yourself. In most cases, the explanation is implicit.  This is the best course of action when you're offered something you don't want to, like a drink, a cigarette or even drugs.   Try not to sound rude. If your friend is simply suggesting you do something you don't want to, as bad as it may seem, being polite will make it easier to move on and change the subject. Just add a “thanks” after your “no” and smile. Make your explanation short without making a big deal about it. If someone offers you a cigarette, you can simply say “No, thanks, I don't smoke”: that is a good enough explanation. This strategy works very well when you're asked to do something you don't want to, or when you want to avoid a specific situation.   For example, if someone asks you to go to a party where drugs are involved, you can say “I'm not going, sorry, I know there'll be drugs and I don't want to find myself in that situation," or “I'm not going, sorry, I don't like the people who'll be there." You can also make up an excuse if providing the real explanation can make things awkward: “I'm not going, sorry, I already have plans for tonight." Do your best to make your statement as positive as possible. Try not to sound condescending or judgmental. You might not agree with someone's actions or habits but respecting their decisions will make them respect yours. Humor is often best way to get out of an awkward situation and helps release the tension.   A good way to do this is by exaggerating the consequences of the action. If you're offered a drug, possible jokes can be “No thanks, you don't want to see me naked jumping around the room!” Another option is to give a sarcastic explanation. If you're offered a cigarette, you can say “No thanks, I've had five cigars already," or “No thanks, I'd rather smoke my pipe." Again, this...


Just start walking! Clean the house. Try something new!

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Many forms of aerobic exercise do not require any special equipment, which means you can do them for free, anywhere, anytime. Such activities include stair climbing, jumping jacks, walking, and jogging.  Aerobic activities that require some equipment or a particular location include jumping rope, swimming, and riding a bicycle. A good rule of thumb is that a body in motion is easier to keep in motion. You should move as much as possible throughout the day! Many household activities are also forms of aerobic exercise. Don’t forget to include time spent gardening, vacuuming, shoveling snow, or actively playing with children. Many gyms and classes are available with new and different kinds of aerobic activities. Consider Capoeira, a form of aerobics based on Brazilian folk dance with improvised fighting movements that is a recent gym craze. Keep trying different things until you find the activities you most enjoy!   Take advantage of the weather where you live. In the north, you can try cross-country skiing. Near the beach? Wakeboarding provides an aerobic workout. If you’re competitive, try an aerobically intense sport such as soccer or racquetball.


Justify the time to track your food. Use a food tracking app. Keep a food diary

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Oftentimes, people avoid dieting because they “don’t have the time” to measure out portions or to “count calories.” If you’re serious about dieting and sticking to a 1,500 calorie diet, you need to justify this time expense to yourself. Your diet won’t be as effective without it. Not only will it help you keep up with how many calories you’ve eaten in a day, but it will force you to really evaluate your food choices and your daily routine. Using a food tracking tool can be a very useful  to help track your daily caloric intake. There are a variety of free smartphone apps available to use such as         My Fitness Pal. These apps take the hassle out of counting calories. Simply enter your food and let them do the rest.  Many apps can also scan products you buy at the store. For example MyNetDiary’s Calorie Counter Pro app can scan barcodes while tracking up to 45 different nutrients. This app also has the ability to track your exercise.  Try a couple of different apps to find the one with the easiest interface for you. If the app is easy to use, it should be easier for you to keep up with. . You should record everything you eat for several weeks. Some people eat without realizing it or thinking about what they are eating. Many people underestimate how many calories they are actually consuming. You can purchase a food diary from any diet supplement store, online, or simply make your own. Be sure to use columns to keep track of the day, times when you consume food, a brief description of your food/beverages, and the number of calories consumed. It is also a good idea to note how much physical activity you complete each day. Ideally, you should complete 60-90 minutes of moderate activity daily. Since the key to a successful diet is eating healthy and exercising regularly, recording both food and exercise in the same place will help reinforce both.


Keep a "recipe book" to record what you spent on each design. Record the time you spent on each design. Calculate labor costs. Calculate wholesale prices. Calculate retail price.

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Price every item used in your designs. For example, if you pay $1.50 for a dozen sterling crimp beads, and you used 2 crimps beads in your design, you would divide $1.50 by 12. The more meticulous you are about calculating expenses, the better your pricing will be. Keep track of packing materials and the shipping costs.  Keep receipts. This will make it easier to keep track of costs. You can use them when calculating tax deductions. If you do not keep meticulous track of costs, you should round up when estimating costs. You don’t want to short yourself. You should be purchasing supplies at wholesale prices (i.e. bulk prices). If you purchase them at retail price these calculations will be off, and it is probable that you will have trouble turning a profit. The time you spent on each design is important in calculating your labor costs. It is also important for establishing your profitability. If it takes you 30 minutes to recreate a design, you would charge differently than you would for a design that takes 4-5 hours to create. Write your time spent in your recipe book. To determine your labor costs, divide the time you spent working into 15 minute segments. It makes it easier to calculate price. If you spend a little over an hour making a certain piece, round it up to an hour and 15 minutes. You can charge more for custom made pieces. Keep in mind, this is only the cost of your time, this is not your actual salary. You charge whatever you believe your time is worth. Do not, however, charge ridiculously high labor costs if you're just starting out. If you already have a reputation, as jewelry maker or other, you can charge higher prices.  If, for example, you have priced your labor at $20 per hour and worked for 30 minutes on the design, you would multiple 20 X .5 = $10 or divide in half. When deciding how much to pay yourself hourly, consider your experience. How long have you been designing jewelry? If you have a long track record, vast expertise, and a portfolio of unique designs, you may find that you can...


Keep a case diary. Evaluate where the allegations came from. Work with social services. Participate in an interview with an investigator.

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Whether you keep a journal on your computer or jot down notes on a yellow pad, you should always keep a running diary of any lawsuit or legal procedure you are involved in. The sooner you start keeping records, the better. When it comes time to speak with social services or a lawyer, your notes can refresh your memory and help support your side of the story. Many people who face false allegations of child abuse can look back and see warning signs. There are some common situations that may spawn false charges. Understanding where the allegation came from can help you avoid the situation and minimize the accusations made against you.  Family law cases. In a divorce, one parent may be tempted to wield child abuse accusations as a weapon in the case. The motives range from pure selfishness to being overly sensitive and paranoid. Foster care and adoption situations can lead to unfounded allegations of abuse. Children that suffer from mental illness and behavioral problems, often resulting from abuse at the hands of natural parents, may claim abuse as an attempt to manipulate the system, get revenge, or seek attention. Teachers are finding out that they are convenient targets of false allegations. The situation has become dire enough that unions and professional organizations are counseling teachers to avoid being alone with a student under any circumstances. Getting a call or visit from the state's child protective services is stressful under the best of circumstances. However, how you react can determine whether the social worker can become an ally or an enemy.  The investigation may be well underway before you are contacted. Social services may have interviewed the accuser, the child, and others who might have information about the situation. When you are notified that social services wants to interview you, you are entitled to speak to an attorney or refuse to participate. However, there is no "right to remain silent" at this stage and the investigator can interpret your reluctance as she sees fit. Remember...


Keep a close eye on your hamster at all times. Stress your hamster as little as possible. Limit extremes of temperature.

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This will help you get to know what is normal for your hamster. Check him at least twice a day and get used to how much he eats every day, how much he drinks, how active he is and when he most likes to play. By knowing this, it helps you spot when things aren't right, such as his appetite has dropped off or he's drinking more than he did. Knowing these small details will help you spot any possible sickness early in your hamster if it manifests in his daily routine. Stress puts a strain on the immune system, which makes your hamster less able to fight off infection and get himself well again. Stress to a hamster includes feeling threatened or unsafe, so make sure the family cat or dog can't sit staring at him for hours on end. Consider covering half of the cage with a towel so the hamster has privacy and can retreat to a safe area if he needs to. Avoid loud noises, which can also frighten your hamster. Avoid anything in the air that could put a stress on its respiratory system, such as tobacco smoke or spray air fresheners. The ideal room temperature for a hamster is between 68 to 72 degrees. If it is very hot, the hamster can suffer from heat stress, so make sure there is a fan blowing near the cage in order to circulate air and cool him off. Very low temperatures below 50 degrees, especially for more than 24 hours, can trigger the hamster to go into hibernation. This makes them go to sleep and they are not able to wake up when you stimulate them, so it can appear the hamster is dead. If you suspect this is the case, put the hamster in a hamster safe box, such as his carry case, and pop him in the airing cupboard for a few days. Hamster that went into a state of hibernation will wake with this method.


Keep a consistent bedtime routine. Avoid exercising at night. Avoid alcoholic drinks at night. Eat dinner earlier in the evening.

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Changes in your bedtime routine such as eating late, exercising in the evening, or other shifts in activity can cause low blood sugar at night. It is best to stick to a regular routine before going to bed, including in relation to when you eat, take insulin shots, and exercise. If you exercise in the evening, you might reduce your blood sugar levels and possibly experience low blood sugar levels during sleep.  If you must exercise in the evening, remember to eat a modest snack to help maintain your glucose levels. Keep in mind if you exercised vigorously or for a prolonged period of time earlier in the day, this can affect your insulin sensitivity for up to 24 hours.  You may need to adjust your insulin regimen accordingly. If you drink in the evening, your body will be at a higher risk of low blood sugar levels. Your liver may be too busy getting the alcohol out of your system to produce enough glucose during the night. If you eat dinner late in the evening or only a couple hours before going to sleep, you may experience low blood sugar at night. To avoid this problem, try eating dinner earlier in the evening.  If you must eat a late dinner, you may need to use a fast acting insulin such as aspart  or lispro instead of your regular insulin. Be sure to consult with your doctor. These fast acting insulins stop lowering glucose levels after two to four hours as opposed to three to six hours for regular insulin medications, so you will be less likely to experience nighttime hypoglycemia. However, you should be aware that each unit of fast acting insulin can potentially lower your blood glucose more at nighttime than if you were to take the equivalent unit during the day. You should also take note of any insulin that remains in your system from previous doses of insulin medication. If you take too much fast acting insulin at night to cover eating late, you can inadvertently cause more nighttime hypoglycemia.


Keep a copy of the order. Know the violations. Contact the court Extend or dismiss the order.

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To protect yourself, you need to have a copy of the restraining order with you at all times. This will help you use it in case the abuser ignores it and tries to contact you. If you have to call the police, the papers will help them understand your situation faster. If you lose your restraining order papers, contact the court for another copy. If the abuser makes contact or breaks any other rule, they can be picked up by the police. In some states, restraining orders are given by civil courts. These courts handle family matters and problems with property. Normally someone cannot go to prison based upon the rulings of a civil court. In some cases, going against the restraining order can cause the situation to be taken over by the state.  In these states, people who go against the rules of a  restraining order are brought up on charges for contempt. This causes the case to move from civil court to criminal court. If the order is never broken, the case stays in civil court and does not show up on the abuser's record. . Violations of restraining orders should be reported to the court. The restraining order should clearly state exactly what the other party is not allowed to do. If these rules are violated, they can be arrested and charged with a crime. If the other party fails to return your property, pay child support, or act according to similar orders laid out by the judge, call the court to report them. You can contact the County Clerk to extend or dismiss a restraining order. You will be asked to explain your reasons for wanting to extend or dismiss the order. Each restraining order has an expiration date. It can be renewed, even if a new incident of abuse does not occur. If you wish to live with the person against whom you filed the restraining order, be sure to have it dismissed first. If not, they can get in trouble.


Keep a detailed schedule. Schedule time to work on specific academic tasks. Establish cooperative relationships with your classmates.

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Get in the habit of keeping a weekly plan for yourself and ensure that you set aside time for your studies every day.  This can be written in a tangible calendar, or electronically with one of various electronic scheduling programs. Vary the study times to fit in with other commitments, including your job as well as exercise and social engagements. As soon as you receive assignments or are made aware of an upcoming test date, schedule specific blocks of time to prepare.  You may also need to adjust your work schedule to ensure you don’t work the evening before a big project is due or an exam is scheduled.  At the start of the term, transfer everything from each class’s syllabus into your calendar, so you know exactly when important dates are coming up. One good practice to try out is studying for an hour or two either right before or after each shift you work. Once you’ve got a good week plan in place, try to stick to it.  For example, don’t pick up a shift if it will cut into time you intended to study, unless you know you can make up that study time the next day. The proliferation of easy-to-use communication and information sharing technologies has made collaborative learning not only more feasible, but more beneficial.  That said, it’s even better to sit down with other students and work through challenging material together.  Include cooperative studying sessions in your weekly schedule – perhaps at the campus café every Thursday evening? Make use of group message boards, which are often even facilitated by the class itself.  If one does not already exist, make one and invite your classmates using their school email addresses.


Keep a diary. Be aware of warning signs. Talk to your child. Enforce all custody or visitation orders. Ask the court for a guardian ad litem. Talk to your attorney. Depose the other parent.

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If you're not already doing so, keep a daily record of anything that happens involving your child, including conversations or incidents with the other parent.  Your records of what happens can be crucial in proving that parental alienation is taking place, which often may mean disproving accusations from the other parent. For example, the other parent may file a motion to modify your parenting plan because you don't have time to spend with the child. Detailed records of the time you and the child have spent together, including tickets to any events or activities and photographs of the two of you together can help prove the other parent is trying to distance the child from you or harm your relationship. Take note of any special requests your ex-spouse makes or adjustments they want made to the court-ordered parenting plan. Often an alienating parent will request adjustments and then blame you when you don't agree.  A log of activities is especially important if there are recurring problems with your parenting time and adherence to the court-ordered schedule.  Keep in mind that courts differ regarding how much control a child has to decide whether they want to visit the non-custodial parent – and it often depends on the age of the child as well. However, courts typically look askance at parents who offer their children the option of doing something that is contrary to a court order. If your child says something like "Dad said I didn't have to come visit you next week if I didn't want to," include that in your diary as evidence of possible parental alienation.  If you have trouble communicating with your ex-spouse, try your best to keep all communication in writing. That way you both have a record of what was discussed. Save copies of texts or emails, as they may be useful as evidence if your ex-spouse later claims they didn't agree to something, or tries to argue that you agreed to something when you didn't.  If your ex-spouse is sending you accusing or alienating messages, maintain records of them in...


Keep a diary. Make appropriate changes. Be open to lifestyle adjustments. Adjust your diet. Develop an exercise regimen. Relax frequently.

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A diary can help you to track your symptoms, diet, and medications, which may help to provide some insight into what might be triggering your MS. If you are already feeling overwhelmed by your treatment, then ask a friend or family member to help you to track these things each day. Whenever you have a symptom that seems to be related to MS, write it down and include what the symptom was, how it felt, and how long it lasted. A diagnosis of MS means that you will inevitably have to adjust your lifestyle. Allow yourself to grieve over what potential changes lie ahead and begin planning and making adjustments.  Consider the physical, mental, and emotional effects of your diagnosis and make adjustments accordingly. You may not be able to go running every morning, but you can still participate in aerobic exercise. You many need to write things down more frequently to improve dexterity and memory.  Find a rehabilitation clinic focused specifically on MS patients that can deal with physical, cognitive, mental, and occupational rehabilitation. Be flexible and allow yourself room to learn new ways to do old activities. Understanding that the way you live will change will allow you to enjoy your life as much as possible. Be patient. Although some tasks or activities might only need minor adjustments some might require you to completely relearn them. MS may be caused or made worse by consuming foods and beverages that have an inflammatory effect on the body, such as fatty, fried, highly processed, or sugary foods. To reduce the chances of triggering MS symptoms, follow an anti-inflammatory diet that is rich in fresh fruits and vegetables, legumes, fish, and prebiotic and probiotic foods. Exercise is an important part of coping with MS. The more aerobic exercise you do the more muscle you’ll build and the less you will be affected by depression or fatigue. Consult with your doctor or rehabilitation program to decide on what exercise regimen is best for you. Try low impact aerobic exercises, like water aerobics or...


Keep a dream diary. Pay attention to your day-to-day concerns. Write down your feelings during dreams. Dissect all elements of your dream.

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If you want to interpret a dream, you need to keep a dream diary. Dreams fade from memory fast. Recording your dreams each morning can help you remember important details.  Keep a notebook and pen by your bedside table so you have quick access to your dream diary first thing in the morning. People tend to forget details of their dreams quickly after waking up.  Record as many details as possible. Do not just focus on the water but other aspects of the dream surrounding it. What happened in the dream? Who were you with? What the location like? How long did the dream go on for? Oftentimes, dreams provide valuable insights into feelings you are consciously or unconsciously repressing. What recurring thoughts have you been having in day-to-day life? What matters take up the most of your attention? If you're thinking a lot about your job and career, the dream might be about that. If you're preoccupied with a romantic relationship, your dream may be telling you something about your relationship. The feelings you have during your dreams are just as important as the details you remember. How were you feeling during the dream? Were you happy, sad, excited, stressed? Did your feelings remain the same throughout the dream or did they change as the dream progressed? As you consider your dream, go through and dissect all the images involved. Consider what feeling these images provoked and any personal meaning they hold for you. Say you had a dream you were floating in the middle of a clear lake on a sofa. Did you recognize the lake in your dream? Was it any particular lake or just a random body of water? What was the color of the sofa? Did it have any personal meaning to you? Was it a sofa you recognized from somewhere or just a standard bit of furniture?


Keep a fire extinguisher nearby. Never fan flames. Keep the door closed in case of an oven or microwave fire. Don't throw water or flour on a grease fire. Always monitor when you're cooking. Keep fabric away from appliances. Keep your appliances clean. Use appliances according to the instructions.

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Whether you prefer a fire extinguisher or a fire blanket is up to you, but you should always keep one in the kitchen, mounted in plain sight. Having it visible at all times will give you faster access to it in case of an emergency, and will prevent panic that comes with not being able to find something you need in an emergency. If you go with an extinguisher, be sure to choose the right type, as there are different kinds:  Water and foam extinguishers are only good for basic combustibles (class A), which include things like wood and paper. Carbon dioxide extinguishers are best for flammable liquids like gas and oil (class B), and electrical fires (class C). Dry chemical extinguishers are equipped to extinguish class A, B, and C fires. Wet chemical extinguishers are for cooking fats and oils, and are particularly useful for people or restaurants that deep fry lots of food. Fanning flames with a towel or blowing on a fire could provide the fire with more oxygen (and, therefore, more fuel), and could spread the fire to a new area. Instead of fanning, always try to smother a fire. Stovetop fires can often be put out simply by placing a lid over the pot to smother the fire. While oven and microwave fires are still dangerous, they can be controlled with the least amount of effort. Simply shut off the appliance and keep the door closed. Eventually the fire will run out of oxygen and go out. Always stay in the room and monitor fires like this when you're waiting for them to go out. Grease is hydrophobic, meaning it's repelled by water, so if you pour water on a grease fire, the grease will splatter and the fire will spread. And flour, unlike baking soda, can actually explode when it's in dust form. To smother a grease fire (or any other kitchen fire), put a lid on it, cover it with a fire blanket, or use baking soda, salt, or a fire extinguisher. Many kitchen fires occur because of lack of supervision. Always be present when you're cooking with oil and grease or using appliances like the toaster. If your broiling or...


Keep a food diary each day. Change the way that you eat. Modify your lifestyle. Change your sleeping habits. Reduce stress. Take an antacid.

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Write down what you eat for each meal and note whether you experienced indigestion afterward. It can take anywhere up to 72 hours for some foods or beverages to cause indigestion, so keeping the diary faithfully each day will help you track down your triggers. Prevent indigestion by avoiding situations or foods that trigger it for you.  Spicy, fatty or greasy foods often trigger indigestion.  Foods that contain a lot of acid, like citrus and tomatoes, may contribute to indigestion.  If you notice a pattern of foods causing you discomfort, discontinue or limit your consumption of these dishes. You can also download an app to your smartphone to make tracking your diet a little easier. Eating too much food or eating too quickly can trigger indigestion. Never rush while eating. Eating several small meals throughout the day, rather than a few large meals, can help. Here are some other things to try:  Chew food slowly and completely before swallowing. Try not to chew with your mouth open and talk before swallowing. Avoid swallowing air. This can happen when you gulp a beverage or talk a lot while eating. Allow enough time to eat your meal. Avoid exercising right after eating. Avoid drinking with your meals. Drink 20 minutes before or after meals. It is probably okay to sip room temperature water during meals. Smoking tobacco and drinking caffeinated beverages often contribute to indigestion. Work on eliminating these products as part of a healthy lifestyle.  Smoking can also lead to irritation of the lining of the stomach causing abdominal pain. Carbonated beverages can cause irritation of the lining of the stomach causing abdominal pain   Discuss your symptoms with a doctor to see what other modifications may help. Avoid lying down with indigestion symptoms as this can make them worse. Sleep better by not going to bed until your symptoms are gone.  Whenever possible, wait at least three hours after eating before going to bed. Do not recline on the couch or in a chair immediately after eating. Place blocks under...


Keep a food diary. Follow the low FODMAP diet. Eat regular meals. Drink plenty of water. Reduce alcohol and caffeine. Limit processed foods. Eliminate artificial sweeteners.

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Start keeping a food diary to keep track of what you eat and how it makes you feel. You can use your food diary to identify the foods that tend to trigger your IBS symptoms and use that information to avoid trigger foods in the future. In your food diary include things like:  what you ate how much you ate when you ate how you felt one to two hours after eating FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These ingredients are more likely to produce IBS symptoms, so reducing your intake of foods that contain these ingredients should help to improve your IBS symptoms. Foods that you should limit or avoid include:  certain fruits such as apples, blackberries, apricots, cherries, nectarines, mangoes, pears, watermelon, or plums canned fruits fruit juice dried fruit certain vegetables such as artichokes, cabbage, garlic, lentils, cauliflower, mushrooms, asparagus, beans, onions, snow peas , and sugar snap peas  dairy products wheat rye high-fructose corn syrup honey Having an irregular eating pattern can also contribute to IBS symptoms, so try not to skip any meals or eat meals that are spaced too far apart. Maintain a regular meal schedule and try to eat about once every three hours during the day. Avoid eating large meals as well. Large meals may also contribute to IBS symptoms, so try to eat four or five small meals throughout the day. Staying hydrated can also help to combat some of the symptoms of IBS. Aim to drink about eight 8 ounce glasses of water every day. If you exercise or have an active lifestyle, then you may need to drink more. Steer clear of fizzy water and other carbonated beverages. These can make IBS symptoms worse. Alcohol and caffeine can irritate your digestive system. They may cause abdominal pain, diarrhea, or constipation. Try to reduce or eliminate caffeine and alcohol from your diet and see if your symptoms improve. For example, instead of having two cups of coffee in the morning, just have one. Or, instead of having a martini with dinner,...


Keep a gratitude journal. Meditate. Send thank-you notes. Look for the positive. Have “gratitude time” with loved ones.

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Every day, write down three to five things you're grateful for. Over time, this simple habit will make you more aware of the good things that happen in your life. Keeping a gratitude journal can also have positive impact on your well-being.  Write about little things as well as big things. Getting a promotion at work is a great entry for your gratitude journal, but so is wearing your favorite pair of colorful socks. It's a good idea to write in your gratitude journal in the evening, so you can reflect on the events of your day. Some good apps to look into include Gratitude Journal: The Life Changing App, Thankful For: Gratitude and Appreciation Reminder, and Uplifter. Another option is to say a few things out loud that you feel grateful for. This will help to start your day on a positive note. Starting your day with gratitude will make it more likely that you will be able to feel gratitude throughout the day. It will also help to improve your mood and decrease negative emotions. Meditation will help you establish the habit of mindfulness, which is essential for noticing and appreciating the little things in life. Incorporate some simple meditation exercises into your daily routine.  A good meditation exercise for beginners is to clear your mind and focus on the pattern of your breathing. The more you practice, the better you will get at tuning out distractions and keeping your mind on the present moment. You can also meditate on a word, a phrase, or a specific thing that you're grateful for. If you're grateful that someone helped you out, let them know! You can send thank-you notes anytime, not just when someone has given you a gift. Expressing your gratitude will make both you and the other person feel good, and you'll get into the habit of appreciating other people's kindness more. Consider sending a card or note to a friend who's always been there for you, a coworker who makes your life easier, or a family member who recently did you a favor. Get into the habit of noticing and appreciating the things that...


Keep a gratitude journal. Refer back to your gratitude journal as needed. Get a gratitude buddy. Turn around how you think about difficulties. Use the right words to describe your life. Be positive about yourself and other people.

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Record your reasons to be thankful each day in order to cement them in your memory. It doesn't matter how difficult your life is at the moment, there is always something to be thankful for. Finding that will help you deal with the other parts of life.  Record about five things you're thankful for every single day. These can be things as simple as "the sun was shining," or they can be as big as "my significant other proposed." Spend a little time each day reflecting on the things you're most grateful for. You may even find that you have more than five things you want to record. If you need a little reminder, download a gratitude journaling app for your phone that will send you daily notifications. When you're having a particularly difficult time, it can be beneficial to go back to what you've written previously. If it's a tough time, find the smallest things that you can be grateful for. For example, even if you have a terminal illness, you can be grateful for things like someone bringing you dinner, a warm bed, or your cat snuggling with you. All these little things can make the trauma of the big thing (the illness) more bearable. Share your goal of becoming more thankful with a close friend or family member, and ask for their help. Choose someone you can comfortably talk to about the things you're grateful for. Also, make it a person who will hold you accountable when you go down the slippery slope of complaining about things. It might work best as a two-way-street — that is, each of you helping the other to become a more thankful person. People who are thankful for the things in their lives aren't living an easier life than you. In fact, many people who practice gratitude abundantly have struggled quite a bit. They, however, understand that it isn't the situation that's the problem, it's how you think about the situation that makes it easier or more difficult. For example, if you have to work in order to pay for college, you could think about how your work is teaching you responsibility instead of taking...


Keep a journal Find an intuition buddy.

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. Whether you are trying to develop intuition, clairvoyance, clairaudience, clairsentience, or claircognizance, tracking your psychic experiences in a journal can help you develop your abilities further. Keeping a journal helps you understand your strongest psychic and intuitive abilities. It also lets you check for accuracy and assess how valuable your responses tend to be. Even if no one among your friends and relatives is working on developing clairvoyance, you should have at least one person whom you can openly express your thoughts to. Sharing your experiences can help sharpen your understanding of them.  Share entries from your intuition journal and discuss your interpretations. Discuss similar experiences your intuition buddy has had and help him or her analyze any dream or experience that has remained a mystery to him or her.


Keep a journal of your fantasies. Learn your triggers. Manage your time if you use fantasy to procrastinate. Take up a new hobby if you're bored.

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Writing down your fantasies and daydreams can help you determine why you have them. Furthermore, the act of writing will help redirect you from the fantasy by letting you channel your imagination into a creative activity. Go into as much detail as you can.  Try to determine if these fantasies are revealing any dissatisfaction or unmet needs in your life. For example, if they are largely sexual in nature, you may be yearning for more intimacy. Look for patterns between each entry in your fantasy journal. If all of your entries are about getting a better job or becoming famous in your field, your fantasies may have to do with your ambitions in life. Sometimes, you may find yourself fantasizing while certain music is playing or while you’re doing an activity, like driving. Whenever you notice your mind wandering, take note of when it happens and what you’re doing. Your trigger might be:  A place, such as your office, shower, or a car. A type of music or sound. An activity, like sitting at a meeting or walking your dog. A person, such as a difficult partner or family member. Fantasizing can be an effective way to put off work. If you use your fantasies to avoid work or to delay doing something, time management skills can help.   Set a schedule for yourself everyday to keep yourself on track. Do your important tasks at the beginning of the day to make sure that they get done. Avoid multitasking, or you may find yourself unable to focus on any task. If your fantasy lets you escape from the boredom of everyday life, you may need a new hobby or creative outlet. Journaling, creative writing, or painting can give you a creative outlet for your dreams. Active hobbies, such as sports or rock climbing, can also provide some excitement to your life.


Keep a journal to help you work through your memories. Use sensory-triggers to help you remember. Go back to the place where the event happened, if you can. Use hypnosis with caution. Focus on your feelings, instead.

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Feeling like you have repressed memories can be painful and stressful. Journaling can help you deal with your emotions, get to the root of your feelings, and possibly remember the past. Getting everything out on paper also helps you feel better. Record what’s happening to you now, as well as anything you remember of the past. When memories start to come back, write them down so you don’t forget them again.  Reading through your journal may help you piece together your memories. Writing often may help you free thoughts or memories that are buried in your mind. Repressed memories may be tied to a specific state of mind. Engaging your 5 senses can help you return to that moment, though it may be painful for you. The sights, smells, sounds, feel, and tastes associated with your memory might trigger it. However, it's best to not do this on your own, since the memories may bring back painful emotions or re-traumatize you.  For example, let's say you want to remember something that happened at a party you attended. You might put on the clothes you were wearing, listen to the music that was playing at the party, look at photos from that night, and eat the same foods that were served at the party. If you’re not sure where to get started, consider where you have memory gaps. For example, do you have lots of memories from when you were 6-years-old and 8-years-old, but none from when you were 7-years-old? This is a memory gap, so you might try to trigger memories from that age.  It's best to work with a therapist if you're going to try to trigger your repressed memories. Depending on what happened to you, returning to the place can help you remember. However, it might also be scary for you to go back to the place where it happened. Additionally, you may need other triggers that make you return to that time to recover your memories.  You may remember painful experiences, so don't go by yourself. Ask someone you trust or your therapist to help you through this process. Don’t put yourself in a dangerous situation, either...


Keep a journal. Try expressing yourself through art. Consider writing about your pain.

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In this case, unless you decide to share your journal, you’re really only communicating with yourself. Even so, journaling can help you see the progression of your emotional state over time, as well as offer you possible day-to-day connections between events and feelings.  Go to your journal instead of acting out. If you feel like you want to punch a wall, write about what is making you angry. Write about why you want to punch a wall, what it would feel like, and what it would accomplish. Journaling has been shown to help people manage feelings of anxiety and depression, while also offering an opportunity to write boldly and without fear that anyone will respond negatively.   Take your journal to counseling sessions. If you're using your journal regularly, it will provide you with a day-by-day account of what you're feeling and experiencing. This information could be very useful in helping you explain to your therapist exactly how and why you feel the way you do. Studies suggest that artistic expression is a healthy, helpful way to express your emotions. For example, arts therapy can help survivors of trauma process their feelings. These methods are powerful because they remove the need to create words, allowing you access your emotions directly.  Try painting. You can free-form your painting to express whatever it is you're feeling at the moment.  Try music. You may find creating a piece of music, or simply playing your favorite piece on an instrument, helps you express your emotions. Try photography. Photography can be very helpful because it doesn't require any special skills to get started — all you need is a camera. Try taking photos that express how you feel. Try dance. Dance connects the movement of your body to your inner emotions, allowing you to express how you feel through how you move. You can try formal dance, or just move your body in ways that express yourself. Narrative therapy views pain and trauma as a way of telling yourself stories about things that have happened in your life. In order to...


Keep a journal. Use tricks to calm your mind. Get up. See your doctor. Talk to your doctor about your medications.

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If you often lie awake in bed, it might be helpful to keep a journal and write down your thoughts before bed. Journals help organize your thoughts and calm your mind. Writing down your thoughts can also help you keep track of what activities or life events seem to get in the way of a good night's sleep, which will hopefully encourage you to make adjustments. If you're having a hard time falling asleep because your mind is racing, try focusing on a single mundane task, like counting backward from 100. This will help you relax and fall asleep faster. If you wake up and can't fall asleep again, try getting out of bed, leaving your bedroom, and doing something relaxing, such as reading. This should help you feel sleepy again.  Keep lights dim to avoid disrupting your circadian rhythm. Stay away from cell phones, televisions, and other electronics. If you are having a hard time falling or staying asleep on a regular basis, you may have an underlying health condition, so discuss all your symptoms with your doctor. If you are menopausal or perimenopausal, ask your doctor if your sleeplessness may be related to hormones. Many over-the-counter and prescription drugs may have an effect on your sleep. If you are experiencing this side effect, your doctor may recommend that you switch to a different medication or reduce your dosage. Never stop taking any medications before discussing it with your doctor first.


Keep a journal. Visit your doctor for diagnosis. Consider an electrocardiogram. Get a blood test.

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Write in a journal to track patterns or changes in your daily routine. This can help your doctor determine if your pain is a result of an underlying heart problem, especially if you experience chest pain frequently. Angina can be a sign of coronary heart disease (CHD), even if initial tests don't point to the disease. However, not all chest pain or discomfort is a sign of CHD. Panic attacks and other lung or heart conditions can also cause chest pain. Your doctor may ask about your symptoms, risk factors for heart disease, and your family history regarding CHD and other heart conditions. Take note of the following things in your journal:  What the pain feels like, symptoms you experience when you have chest pain, such as high blood pressure, and any symptoms you experience afterwards, such as nausea or dizziness. How often you experience chest pain, where you feel pain or discomfort, the severity of the pain and how long the pain lasts. Dietary changes or foods you ate two to three days prior to experiencing chest pain or indigestion. Also note any beverages such as coffee, tea, and soda, and how frequently you drink them per day or per week. New exercise regimes or recreational activities that cause physical exertion. Any stressful environments, work or relationships that may be causing symptoms of chest pain. Any other conditions you may have or any illnesses you may have had, such as a fever or cold, prior to experiencing chest pain. Any drugs, medications, supplements, herbs or home remedies you are currently using or may have used in the past two weeks. If your chest pain is interfering with your daily activities. Any kind of chest pain should be checked by your doctor, since it may be a symptom of an underlying condition. Your doctor may suggest lifestyle changes, medicines or medical procedures depending on the type and severity of your angina pain. Different types of angina have different symptoms and require different treatments. ,  If you have angina, you may diagnosed with one of the following: ...


Keep a leisurely pace. Relax your posture. Look up. Wander. Meditate as you walk.

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Imagine you're walking with an elderly person. Better yet, walk with an elderly person. It's good for both of you. Stick your chest out and throw your shoulders back, inhale deeply, and "relax" into that position as you exhale. Let your arms hang down freely and they'll sway as you walk. Your hips should sway from side to side as well, especially if you allow your body's weight to "sit" on one foot completely before you shift it to the other. Don't just stare at your feet. One of the benefits of taking a relaxed stroll is that you have a chance to notice things you've never noticed before. Pay attention to your surroundings. Enjoy the scenery. Take it all in. Listen. Don't plot out a route. Don't designate a destination. As long as you can find your way back, take random turns and explore new areas. Avoid checking your watch (or if you're so inclined, learn to Tell Time Without a Clock). Many Buddhists incorporate walking meditations into their routine. Be mindful as you walk -- be aware of what each part of your body is doing and keep your breathing even. Try to focus entirely on your body and keep your mind from being distracted by sights and sounds that dispel your mindfulness. Be aware of your path and the natural world around you. Just don’t get caught up in looking at shop windows, listening to other people’s conversations, etc. Some people find meditating easier to do while walking than while sitting still for extended periods of time. You can also take the opportunity to Ground and Center as you walk: Imagine that every time you put your foot down, it connects with the center of the earth.


Keep a level head. Accept your identity in the face of adversity. Avoid confrontation. Respect homophobes, even if they don't respect you. Accept that not everyone is going to come around.

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Don't feed intolerance; don't let sharp words poke holes in your spirit. Maintain your own balance, and keep your mind unclouded by anger, fear, and hate. You cannot always change what others think of you, but you can always control how you react.  Let homophobic rhetoric defeat itself. If onlookers see that you can remain calm in the face of adversity, the homophobic person will start to come across as the crazy one. Realize that this is the way you work. You can't "pray the gay away." You are a human being who feels love and/or sexual attraction to someone of the same gender, or you are a person who identifies as a gender other than the one assigned at birth – and that is 100% okay. Love is love, and you are worthy of all the love you can handle. Love yourself, and keep telling yourself that it's okay to be yourself, even if some days you don't believe it.  At times you feel particularly down on yourself, take time aside from the chaos. Go to a bathroom. Look in the mirror and say "I am valid. My name is ______, and I am ___(sexual orientation, gender, whatever is in question)___. And I am valid." A little reassurance often helps, even if it comes from yourself. Don't engage the homophobe, and ignore the offences until you can get away. If you are a member of the LGBTQ community and you come across someone homophobic, it may be best to pretend as though you haven't heard anything. Go about your business as usual, and don't feed the negativity. Do not hesitate to take action, however, if this person is harassing or hurting someone else.  You have every right to stand up for what you believe in, but some homophobic people may behave irrationally towards the subject. Feeding a confrontation may not do either of you any good. If avoiding a confrontation is not viable, remember to keep calm. As the tension rises, the homophobe may act angry or say things that don't make sense. Try not to resort to basic insults; instead, back up your points with reasonable facts or opinions. Be especially careful if you live...


Keep a light grip on the club. Form a wider swing arc. Let your feet lead the downswing. Unhinge your wrists just before impact. Fully extend your arms after hitting the ball.

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Tense muscles in your hands and arms can decrease your swing speed. Relax your grip and arms to avoid this common error. Use an adjustable scale, with 1 being the lightest grip you could have on your club, and 10 being the tightest grip you could have. Aim for a grip of 4 or 5 to provide you with the right amount of control. A wider swing arc can give your golf game the power you are looking for. Rather than just picking up the club, extend the club fully away from you on the backswing. Move your arms as far away from your body as possible without moving your head. On the downswing, plant your left heel and roll both ankles toward the target line. Allowing your feet to lead pulls your knees in the same direction, creating a more powerful hip rotation. This can add power to your swing and help you achieve the handicap you’re looking for. Your wrists will be hinged or cocked on the backswing. Aim to maintain this hinged position of your wrists as long as possible to develop a stronger release. You shouldn’t unlock your wrists on the downswing until just before the club hits the ball. To add more power to your golf swing, you should aim to extend through the ball. Rather than stopping your arm movement after impact, follow through with a full extension.


Keep a list of safe people with their contact information. Agree on a code word. Have an emergency plan. Open a separate bank account and put aside some money. Hide an overnight bag. Make a plan for any children.

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Should you need to call someone for help, you need to have phone numbers written down (so you can use someone else’s phone if necessary). Your safe people shouldn’t be the first people that your abuser would think of you going to.  Also include numbers for the police, hospital, and local shelter.  Keep your list hidden or disguise it as something else if you fear that finding it would provoke your abuser to violence. If you have children, be sure they have access to a list of phone numbers to call or take to a neighbor or friend in the event of an emergency (in addition to calling 911). You can decide on an use a “safety word” or a code word to use with children, neighbors, friends, or coworkers to indicate that you are in distress and need help.   If you do this, the person to whom you communicate the code word should have a specific plan to respond, such as calling the police immediately. If you are living in an abusive situation, you should make a plan for dealing with violent episodes.  Know the areas of your house that are safest for you to run to (do not go to a small room with no escapes or a room with objects that can easily be used as weapons). Part of your emergency plan should be an escape plan.  You should try to leave your vehicle full of gas and easily accessible.  If possible, hide an extra car key somewhere you know you can get to it on your way out.  Practice quickly leaving your house and getting into the car, and if you have children, have them practice with you. If you have time, it's good to plan ahead by opening a separate bank account or credit card in your name only, and preferably a PO Box to receive correspondence that doesn't need to go through your abuser. Start channeling your own money into that account and save some so that you'll be able to get started without having to worry about money at first. This could be difficult if your abuser practices financial abuse.  Do not allow a low account balance or a lack of any emergency funds to keep you in an abusive situation.  A shelter,...


Keep a lookout for casting calls. Apply to get on different cooking shows. Inject drama into your performance in the competition. Ask producers from other shows to connect you to Iron Chef producers. Watch for an invitation to compete.

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Cooking competition shows that you watch may hold regular casting calls for new seasons. You can find information on the casting call on the show’s website or they may make an announcement on social media. Many shows that are featured on the Food Network regularly post open casting calls at http://www.foodnetwork.com/shows/get-cast-how-to-be-on-food-network. Iron Chef contestants are mostly well-known chefs who have competed on other shows or own multiple successful restaurants. Once you find an open casting call, fill out an application or send the casting director an e-mail. You’ll have to fill out an application and give the show’s producers your personal information, experience, and any relevant social media links or websites.  Televised cooking competitions include Top Chef, Master Chef, Chopped, Beat Bobby Flay, and Cake Wars. You’ll most likely have to send in headshots and video along with your application. Smack talk and create tension and rivalry among your opponents. The more conflict and drama you create, the more interesting and memorable you'll be. This can get the attention of an Iron Chef producer or casting director.  Bobby Flay faced off against Iron Chef Masaharu Morimoto four times before being invited to become an Iron Chef himself. In their first battle, Flay leaped onto the table to exclaim his excitement but Morimoto thought it was disrespectful. This created more drama. In addition to their face off, Flay has a number of successful restaurants across the U.S. and won a Michelin star in 2008. Once you compete and win other shows on the network, make sure that you save contact information for the people that you work with. They may know someone who works on Iron Chef or may know the right person to pass the information to. There are typically no open auditions or applications to compete on Iron Chef. You may have to win multiple televised cooking competitions in order to be considered for the Iron Chef show. Once you have a discussion with producers, they may reach out to you to compete...


Keep a pain journal. Prevent yourself from overeating. Stay away from fried and spicy foods. Avoid drinks that might aggravate your ulcer. Stay away from alcohol. Stop smoking.

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Once you suspect that you have an ulcer, you should consider writing down when you feel the pain intensify. Make a daily log as to what you are eating. Also keep notes about your daily activities. Try to identify common patterns, as this will help you and your medical professional come to a proper diagnosis. It will also give you an idea of what foods and activities to avoid. Overeating will make your stomach work harder, and increase your stomach acid. Instead, prepare smaller portions, drink water, and stop eating when you begin to feel full. But remember, although eating less might reduce pain, it will not cure your ulcer by itself. Greasy and acidic foods can increase the level of acid in your stomach. This will aggravate your ulcer, and cause you discomfort. Instead of fried foods, try to bake or grill your food. As for spicy food, you don't have to give it up, just tone it down until you get your ulcer under control. Some drinks might contribute to higher acid levels in your stomach.  These drinks will aggravate your condition, cause pain, and increase the length of your healing process. Instead, consider green tea, milk, or water. Avoid the following:  Caffeinated drinks like coffee and black tea. Sugary drinks. Carbonated drinks. Citrus-based drinks. Alcohol can potentially make your condition even worse. It is associated with H. pylori infections. There is a good chance it could contribute to stomach ulcers. Limit alcohol consumption to as little as possible. Smoking is associated with peptic ulcer disease in people who are infected with H.pylori. Smoking also increases the production of stomach acid. Stopping smoking will not only decrease acid, strengthen your body against H. pylori, but it will make you generally healthier over time.


Keep a pair of glasses on hand even if you regularly wear contacts. Take care of glasses and contacts to avoid infection. Maintain good hygiene with personal care and makeup products. Wear eye protection to prevent injury while playing sports or while doing yard and household tasks. Keep screens at a distance.

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An extra pair of glasses is handy in case you experience irritation or infection, or are waiting on an updated prescription from your physician for your contacts. Care for your contact lenses and store them according the manufacturer and professional guidelines.   Always handle both glasses and contacts with clean hands. Wear and replace contact lenses according to the schedule provided by your eye care professional. Keep your contact lens case clean and replace it every three months. Remove contact lenses and contact your physician immediately if you experience redness, irritation, pain, sensitivity, blurry vision, eye discharge, or swelling. Wash your hands before applying products to your face and eye area, and keep product containers clean and dry. Throw away products that you use on or near your eyes at least every three months.  If you experience conjunctivitis or “pink eye,” it is especially important to toss makeup and products to prevent re-infection. Nearly 2.4 million eye injuries occur in the United States annually.  Protective eyewear includes safety glasses, goggles, safety shields, and eye guards. Make sure your employer follows safety guidelines and provides protective eyewear if needed. Follow workplace safety compliance and wear eye gear when instructed. The high-energy visible (HEV) light, often called “blue light” emitted by digital screens is the main culprit in damaging eye tissue.  Ensure computer monitors are about an arm’s length away (between 20-26 inches).  Tablets and smartphones should be held at least 16 inches away. To aid in reading small font, increase the text size on the screen rather than holding it closer to your face.


Keep a pen in your hand. Read an entire paragraph before marking it up. Read out loud. Check for key phrases and information.

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If you can’t remember what you’ve read right after you finish it, you may get discouraged. Taking notes ensures that you can quickly remember what you’ve read, even after you’ve forgotten it.  Take brief summary notes at the end of each chapter to ensure that you can look back and recall what you’ve read. If taking notes interrupts your reading flow, mark key paragraphs with a check mark or star. Later, you can go back to these starred paragraphs and take notes on them for yourself. Many people highlight the first sentence of a paragraph. Sometimes the first sentence is the right one to emphasize, but in other cases, only looking at the first sentence of a paragraph can leave out key information.  Don’t mark up any specific sentences or words right away.  Be patient and wait until the final sentence before deciding. If the paragraph seems important right away, mark it with a star. After a difficult or inspiring paragraph, pause for a moment.  Explain to yourself what you have read, out loud or in your head.  Then summarize that in the margin or on a separate piece of paper. Reading out loud is a great trick for people who are auditory learners.  It also works any time that you may be having difficulty with the language of the book.  You may feel a little bit silly if you are alone, but don’t let it stop you.  You’ll soon get into the rhythm and forget your circumstances. If you are in public, try covering your ears and mouthing the words.  This usually goes unnoticed, and is not really odd behavior for someone reading in a public place. It’s ok not to read the entire book, especially if it is non-fiction. By taking a moment before reading to locate key information, you can save yourself time.  Use the table of contents to locate what you’re looking for. If you’ve skimmed over a few paragraphs, check for summary words (in conclusion, in summary, furthermore) and pay particular attention to that paragraph. Before you start reading, perform a quick check of a chapter.  Take note of its title and any subheadings....


Keep a positive attitude at all times. Remain calm at all times. Start a conversation about the issue. Try to get the person to acknowledge that he or she is upset.

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The power of positive thinking helps in coping with the daily affairs of life. Passive-aggressive people will try to drag you into a vortex of negativity. They are looking for a negative response sometimes so they can put the focus back on you without getting blamed for it. Don’t allow this to happen.  Staying positive means you don’t sink to their level. Don’t be passive-aggressive back. Don’t name call, shout, or become overtly angry. If you remain positive, you will be in a better position to keep the focus on their own actions, not yours. If you become angry, you will divert attention away from the real problems. Model positive behavior. Whether you're dealing with children or adults, address your own conflicts in a manner that lets others know how to interact with you. Passive aggression vents emotion from behind a mask of indifference. Instead of doing that, be open, honest, and direct about your emotions. When you encounter passive-aggressive behaviors like the silent treatment, guide the conversation in a productive direction. If you’re upset, calm down before you address the issue (take a walk, crank up the music and dance, do the crossword), and then figure out exactly what it is you need from this situation, such as what reasonable outcome you can live with.  Do not overreact in anyway, especially with anger. And do not directly accuse someone of being passive aggressive, for this opens a window for them to deny everything and to accuse you of "reading into it" or of being too sensitive/suspicious. No matter what happens, don’t lose your temper. Don't let the person see that he or she got a rise out of you. If you do, it reinforces the behavior and could increase the chances that it will occur again. Resist the urge to act out any reflexive anger or emotionally colored reaction. You'll appear much more in control, and you will come across as someone whom you cannot just push around. Assuming you are emotionally stable, self-respecting, and calm, the best approach is to simply express what seems to...


Keep a positive attitude. Engage in activities that you enjoy. Focus on enjoying your experiences. Enjoy the company of your friends.

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Sometimes you may not want to talk to certain people because you feel uncomfortable in your surroundings. Take a deep breath and tell yourself that you are an enjoyable person to be around. Remind yourself that you are entitled to your boundaries and it’s ok to voice your feelings to feel comfortable.  Focus on what you want and what will make you happy. Then, try and find people that have a similar attitude as you. Instead of trying to avoid people, which is a negative, focus on surrounding yourself with people like you who make you feel comfortable. Your thoughts contribute to your mood, and even your actions. Smile and take a moment to tell yourself that you are where you are meant to be. Having a positive attitude will help you to attract other positive people. You won’t always like, or want to talk to everyone everywhere, but doing activities you enjoy is more likely to surround you with people you are comfortable engaging with.  If you’re in school, join a group or club that interests you. Whether you’re introverted or extroverted, there are plenty of extracurriculars for every type of person. From theatre, to the track team, you can find an activity and a group of people that are like you. Not only will doing something you like give you confidence and let you get to know people like you, but it will give you a way to stay busy and avoid situations and people you’d rather not be around. Instead of worrying about other people, and how someone may react to you, focus on enjoying yourself. Know that if someone is being mean to you, or trying to make you feel bad, that it’s always not your problem.  Oftentimes people will take out frustration on someone else due to personal insecurities. Putting your energy into enjoying what you are doing can make it easier to avoid someone. You won’t have time to deal with someone who isn’t helping your experience. Whether you’re in a social setting, at school, or at work, surrounding yourself with people you get along with is a great way feel more comfortable.  If you...


Keep a puppy with its mother and siblings for ten weeks. Socialize your dog from an early age. Teach impulse control. Teach your dog to be gentle with human skin. Teach your dog that teeth don’t belong on human skin. Spay or neuter your dog if you don’t intend to breed.

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Let your dog’s original family shoulder some of the teaching load before your family takes over the job. For dogs, as with other animals including humans, an important function of play is instruction.  Puppies use yelps of pain and refusal to keep playing to instruct each other about the differences between playful mouthing and painful biting.  Mothers likewise play an important instructive role in the formative weeks of a puppy’s life, one that is hard to replicate or replace. Nervous and/or frightened dogs are more likely to act unpredictably and against normal behavior, including biting.  Expose your young dog to other animals and people in a wide range of environments so that normal social situations are less likely to cause fear. It might not seem as direct as trying to teach your puppy “don’t bite,” but teaching common commands like “sit,” “stay,” “come,” and “leave it” are often quite effective in bite prevention.  You may think you are just teaching your puppy to obey, but you are also teaching him patience.  Dogs with poor impulse control are more likely to bite when their wants are not immediately met. Teaching your dog to “leave it” -- to avoid taking a treat in front of his nose until told “take it,” for instance -- can be particularly helpful in preventing biting. Dogs don’t innately know how sensitive human skin is to sharp canine teeth.  Let your dog know this in the same way as a litter of puppies.  The earlier you start this process, the better.  Play with your puppy and allow her to mouth your hand.  As soon as you feel a tooth point touch your skin, however, give out a demonstrative “yelp” and let your hand go limp, indicating that this action hurt you and you will no longer play if it continues.  As soon as the dog stops mouthing or licks your limp hand, praise her and start the process again. If making your hand uninteresting for play is proving insufficient, employ time-outs.  Leave the room for 10-20 seconds after yelping to make it clear that biting is not a part of play time.  Extend...


Keep a regular sleep schedule. Turn off all electronics and distractions a few hours before bed. Set an alarm to remind you it’s time for bed. Do a relaxing activity before bed. Keep your bedroom dark, cool, and quiet. Wake up with the sun.

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Create a sleep schedule where you wake up and go to sleep at the same time everyday, even on weekends or days off. Sleep requirements vary from person to person, but on average, you should be getting between seven to nine hours of sleep to function at your best during your waking hours. However, some people need as much as ten.  Teenagers generally need more sleep than older adults. Young bodies need a lot of rest while growing during adolescence. Some people require more sleep than others. A very few people thrive on as little as six hours a night, while others require ten to be truly rested. Respect these differences; a person needed more sleep is not lazy or bad. Some people think getting just one less hour of sleep will not greatly affect their daily functioning. Another belief is that sleep can be made up on the weekend or a day off. And once in a while is probably fine. But if this happens a lot, your regular sleep schedule will suffer, leading to oversleeping or being overly tired when you wake up.  It is a myth that the human body adjusts quickly to different sleep schedule. While most people can reset their biological clock, this can only be done by timed cues, and even then, only by one to two hours per day at best. It can take more than a week for your body’s internal clock to adjust to traveling across several time zones or to switching to the night shift. Even then, some people adjust easier than others. Extra sleep at night cannot cure you of your daytime fatigue. The quantity of sleep you get every night is important, but the quality of your sleep is more important. You may get eight or nine hours of sleep a night but will not feel well rested if the quality of your sleep was poor. Switch off your television, smartphone, iPad, and computer or keep all electronics out of your bedroom completely. The type of light these screens emit can stimulate your brain, suppress the production of melatonin (which helps you sleep), and interfere with your body’s internal clock. Another option is to shut down...


Keep a schedule. Pick your battles. Consider what's best for you.

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If your "no" is because you just don't have time, your schedule can be an easy, on-hand way to prove it. Even if you know the answer, consider scrolling through your datebook only to come across something already scheduled; you'll say "oh, darn" and apologize, wishing you were free. Know what you're saying "no" to. If your boss or co-worker desperately need your assistance, know what if would mean to them for you to help. Weigh that with what you already have planned, and make the reasonable choice. Don't say "no" off-hand to something before investigating it--it might be a great opportunity. In the calculus behind give someone a "yes" or "no," you're usually tempted to only consider what it will mean for the person asking--which you should do, just don't consider them alone. Know your limits and know what you'll get out of the experience. Don't spread yourself too thin. Part of learning to say "no" is avoiding exactly this. Be careful not to give to so many that you end up giving very little to anyone in particular. Saying "no" is part of being a determined, focused person; let it be known that you'll take things one at a time.


Keep a schedule. See your doctor regularly. Eat healthy, regular meals. Get regular cardiovascular exercise. Perform strength-training exercises. Listen to your body.

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Give your day some structure by maintaining a schedule. Oftentimes, people start to feel a loss of responsibility if they have too much free time and too few obligations. This can make you feel unproductive and less useful. Instead, fill your schedule with activities that you enjoy or need to do. As a person ages, she has different needs and can become susceptible to new diseases and conditions including heart disease and Alzheimer's. Getting regular checkups with your doctor or doctors can help nip potential health problems in the bud and keep you well enough to embrace your life after 50. Observe your body functions closely and make notes of anything that seems “off”. Report this to you doctor when you see her, noting symptoms, their duration, and what relieves them. Getting healthy and regular meals is vital to maintaining your health after 50. Nutrient rich whole foods such as fruits, vegetables, and lean proteins can give you the energy to embrace life while minimizing the risk of disease.  You should get between 1,600 and 2,800 calories a day depending on your gender and how active you are.  Eat 1-1.5 cups of whole fruits daily. Try raspberries, blueberries, or pineapple. Aim to eat whole fruits and not juices, which will not fill you up as much. Vary your choices to ensure you get a range of nutrients. Eat 2.5-3 cups of vegetables daily. Try broccoli, sweet potatoes, or zucchini You should also vary your vegetables to ensure you get a range of nutrients. Fruits and vegetables are an excellent source of fiber, which you need more of over 50. Fiber can keep your gastrointestinal system regular and minimize your risk for heart disease, strokes, and diabetes.  Eat 5-8 ounces of grains daily. At least ½ should be whole grains from sources such as brown rice, whole wheat pasta or bread, oatmeal, or cereal.  Eat 5-6.5 ounces of protein daily from sources such as beef, pork, poultry, cooked beans, eggs, peanut butter, or nuts and seeds. Protein also helps maintain your muscle. Get 2-3 cups of dairy every day...


Keep a support system. Maintain good physical health. Allow yourself to feel things. Seek counseling.

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Don’t distance yourself from your other friends and family when you lose a friend from your life. Rather than turning help or support down, accept it, and let other people help you if they offer. If you isolate yourself after a loss, the loss will only feel worse, and have a larger impact on you. Instead, surround yourself with people and things you love. Mental health can have an impact on physical health. If you let yourself move into an unhealthy place emotionally, it can circle around and have an effect on your physical well-being. Fortunately, taking care of yourself physically has positive effects on your mental health. Exercising and eating well can be positive steps to take. Try to get outside for a little while each day. Go for a walk, ride a bike, or take a jog. You could even try opening the windows in your house to get a bit of fresh air. Pushing negative feelings away and not allowing yourself to feel them won’t really solve the problem. If you need to cry, you should let yourself cry. Or, if you feel angry, it’s okay to tell someone you’re angry. Also, if you’re feeling like you’re getting over things and feeling better, you don’t need to feel guilty for that, either.  If you push feelings away and refuse to feel them, you might find that you’re stuck in the grieving process even longer than you needed to be. Feel what you need to feel. Try writing in a journal to express your feelings. This will help you collect your thoughts in one place and be able to look back on them if you need to. Loss, in whatever form it takes, can take a toll on you emotionally. Counseling and therapy are great, constructive options if you find yourself struggling through your feelings. If you are feeling especially depressed, or if you notice any changes in your normal lifestyle, like a lack of appetite or loss of interest in things you like to do, seek help. These could be signs of mental health issues that need to be addressed.


Keep a walk-off mat near the entrance. Put cardboard under the tires of parked vehicles. Place a mouse pad under a motorcycle’s kickstand.

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Depending on where you live, the changing of the seasons can bring about its own host of messes. Keeping a walk-off, or welcome mat, near the door will allow for the scrubbing off of boots and shoes before stepping on the floor. This will keep snow, water and mud off of the floor, meaning cleaning isn’t needed as often. Vehicles that are kept parked for long periods of time, such as over the winter, can leave tire marks on your epoxy floors. Before parking vehicles for too much time, place cardboard of enough length to completely cover the tire. That way you won’t have an unfortunate surprise come spring. If you keep a motorcycle on your epoxy floors, know that the kickstand could scratch and scuff it. Keep a mousepad in your garage and your motorcycle parked next to it. The kickstand should never come into contact with the floor; the spongy mousepad will keep it protected.


Keep an agenda or planner. Prioritize your work. Use the weekend to reset and relax.

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Using an agenda or planner will help you keep track of your classes, homework, and extracurricular activities. At the beginning of the school year or semester, make sure you have an updated class schedule written down or printed out in your planner. Writing down your routine will help you keep track of what you have to do on a daily basis. If you have several different classes, keep track of the syllabus for each class. If you see that you have a big exam on a certain date for one class, it might be a good idea to prioritize the amount of time studying for that exam over smaller assignments in other classes. Breaking up large tasks into smaller tasks and doing the small tasks one at a time can help you manage your work. Think ahead and get ready for the rest of the week. Make time on Sunday to make sure you're ready to go on Monday.


Keep an empty crib. Swaddle her. Don’t tiptoe around. Try calming essential oils. Remove allergen sources from the room.

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Remove all blankets, toys, pillows, and other items. Not only are these distractions for a sleepy baby, but they also pose a danger in terms of suffocation risk and SIDS. Try swaddling your baby if she doesn’t easily sleep through the night and wakes often. The careful wrapping of the blanket will prevent her limbs from jerking and possibly waking her up, keep her warm, make her feel safe, replicate conditions in the womb, and may help her sleep better. Moreover, the tight and careful wrapping of the blanket will prevent it from coming loose and creating a suffocation risk. Don’t swaddle children over two months old during unsupervised sleep time, as babies this age begin attempting to roll over. In the mother’s womb, a baby hears the noises of everyday life 24 hours a day. Making noise or creating white noise in your baby’s room will help replicate what she heard in the womb, and prevent her from becoming a light or sensitive sleeper. For babies older than six months, essential oils like lavender and chamomile can be used in small quantities in their rooms to create a relaxing scent that promotes sleep. Try these scents in a diffuser, or place a couple drops on a tissue or facecloth near the crib or bassinet This is especially important if your baby tends to wake up congested or with a stuffy nose. As much as possible, keep your baby’s room and the entire house clean, dry, and dust free. Common irritants that could disrupt sleep and should be kept out of the bedroom include:  Smoke and paint fumes Pet dander, lint, and dust that collect on stuffed animals, canopies, and drapes Feathers from pillows or comforters Baby powder Perfumes and hairsprays Plants


Keep an energetic voice intonation. Make excuses if people ask you if something’s wrong. Reduce your physical activity to a minimum. Maintain a positive attitude and smile.

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If you want everyone to think that you’re not sick, it’s important that your energy level appears normal. An easy way to trick people into thinking you’re okay is to maintain a healthy level of energy. Try to say everything with enthusiasm, and stay away from mumbling. Be aware of the tone and pitch of your voice. Having a sore throat might complicate this, but avoid sounding monotone. If someone realizes that there’s something wrong with you, it’s important to change the direction of their inquiries. You can blame it on the bad weather, car issues, something at work, or something personal.  If someone asks you if there’s anything wrong, you can reply by saying “Not really, I just had a hard time starting the car this morning and it’s really throwing me off.” Don’t make an excuse that’s worse than actually being sick. Think of something innocuous and believable. Don’t put in physical effort if you don’t have to. While it may aid in making it seem like you’re healthy, being sick can take a physical toll, and it will wear down your endurance and make you feel worse over time. Opt out of physical activity if it’s an option.  If someone asks you to help move something, you can tell them that you hurt your back, or you have a bad knee. If you are sweating and look exhausted after doing something, it will be a dead giveaway that you’re sick. Take a break if you’re feeling fatigued and excuse yourself to the bathroom. Even if you’re not normally a positive person, maintaining a smile and acting positive will trick people into thinking you’re not sick.  Smiling also may make you feel better throughout the day.  The more positive you are, the better the interactions with other people will be.


Keep an eye on the humidity levels. Open windows when bathing. Wipe down the walls after bathing. Don’t ignore damp clothes. Don’t hang clothes to dry inside. Clean spills and floods immediately. Use exhaust fans and vents. Empty drip trays regularly. Increase ventilation and air circulation. Run a dehumidifier. Replace basement and bathroom carpets with area rugs. Improve insulation. Fix leaks.

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Mold grows where there's moisture, so keeping your house dry is one of the most important ways to prevent mold. Install a hygrometer in your home, as this will measure the moisture levels inside. Ideally, you want to keep the humidity level in your house below 60 percent to prevent mold growth. To prevent too much moisture from building up in the bathroom when you shower or bathe, open a window in the bathroom to vent out moisture. If you don’t have a window in the bathroom, leave the door open and open the closest window you can. Moisture from a shower or bath that sits on the walls of the shower or tub can lead to mold growth. The best way to stop this from happening is to wipe down the walls with a sponge, towel, or squeegee after every time you bathe. It’s important to get your whole family on board with wiping down the walls after every shower. When you're doing laundry, don’t leave wet clothes to sit in the washing machine, as mold will start to grow on the clothes. As soon as the washing cycle is complete, remove the clothes from the machine and transfer them to the drier or the line.  If you need help remembering to transfer clothes, set a timer when you do laundry. Similarly, never leave damp clothes or towels lying around on the floor or bunched up in a laundry basket. Always hang wet things to dry. If you don’t have a drier or prefer to line dry clothes to save energy, always hang the clothes outside. Any water that evaporates from the clothes will otherwise hang in the air in your home, and this can lead to mold growth on walls, floors, and other surfaces. In winter, if you have to hang clothes to dry inside, make sure the room is well-ventilated, that air is circulating, and that air and moisture from inside are pushed outside with fans. It only takes between 24 and 48 hours for mold to begin growing on wet surfaces. To prevent this, address standing water as soon as the spill, leak, or flood occurs. This includes water on:  Carpets and floors Furniture Clothing Bedding Foundation walls and...


Keep an eye on the paper, magazines, radio or even the TV for opportunities to sing. Audition for musical theater troupes. Audition for a band. If you’re old enough, see if nightclubs or catering halls are looking for singers. Check out background singing opportunities. Try out for a reality singing competition.

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When some come up apply for them as soon as possible. Even if you don’t think musical theater is the kind of singing you're ultimately interested in, it could be a great first foot-in-the-door experience and help prepare you for other singing gigs.  How to Audition for a Musical Sometimes bands have all the instruments covered, but are missing a lead or backup singer. Search the internet and bulletin boards at local music stores or performance spaces to see if any nearby bands are looking for a singer to join them. How to Join a Band These venues are often looking for in-house musical talent to offer their guests.  Get on the phone and give these local venues a call to see if they are hiring any singing talent. Background singers don’t just work with bands, but can also provide the voice tracks for movies, commercials, or live performances. Check out listings on commercial production companies websites, as well the back pages of trade magazines and journals. These are often where advertisements for vocal talent appear. Many of today’s biggest singing stars got their start on reality singing competitions.  Check out the websites of some of your favorite shows and see if they're holding auditions and casting for the next season.  How to Get on The Voice


Keep an eye on the weather. Avoid focusing on the thunderstorm. Create a thunderstorm plan. Work to overcome phobias about thunderstorms.

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The first thing is to know when a storm system might be coming. Check up on the weather regularly. Read the local forecast online or watch your local television newscast. If you have a barometer (a device that measures barometric pressure in the atmosphere) note when it starts to drop – this means that a low pressure system is coming, and possibly a storm. Think calming thoughts and keep them off of the storm. Try reading a book until bedtime. Try playing a game of cards. Think about what you might dream about, or what kind of day you'll have tomorrow. This will distract you from the storm. Identify a safe and comfortable place in the house that you can go to in case of a big storm. If your room has lots of windows or faces the weather side of the house, for example, try switching to the basement or an inner-room. It helps to have a place that is insulated from the sights and sounds of the storm.  Bring blankets, pillows, and other things to make the space as cozy as you can. Also, you might have a “storm kit” that includes things to do to take your mind off of the weather. Games, puzzles, other activities, and flashlights in case the lights go out are all good ideas. Many children and some adults are frightened by thunderstorms. Try to learn more about these weather events. As you do, you’ll realize that they are usually not dangerous if you have a safe place inside. There are certain thing you can do.  Understand what’s happening. A thunderstorm happens when hot air and cold air meet in a certain way, making the hot air rise upward. This pushes moisture into the upper atmosphere where it cools, condenses, and forms clouds. The electricity comes from particles in these clouds rubbing together. Tension builds up until – Boom! – lightning is discharged.  Know how to stay safe. If you are inside during a thunderstorm, you’re already pretty safe. Make sure that if the storm is severe, with high winds and a lot of lightning, to stay away from windows. It’s often good to go to a low place or room without windows...


Keep an eye out for basic combinations. Keep an eye out for cards that may form a Straight. Try to get a Flush. Look for a Full House. Try to get a Straight Flush. Keep an eye out for a Royal Flush.

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These combinations include pairs, three of a kind, and four of a kind. These hands have cards that are the same numerical rank. To get these hands, hold two or three cards that are in the same rank. The more matching cards you have, the higher your payout will be. Don’t hold an unpaired card in the hope that you’ll get a pair on the second deal. The chances of you getting the exact card you would need are slim. A Straight consists of five cards in numerical sequence, regardless of suit. You have the best chance of getting this hand if you’re dealt three cards in sequence on the first deal. However, only attempt to get outside cards, not inside cards.   An inside card would complete the Straight by filling an inside spot. For example, if you had a 2, 3, 4, and 6, you would be looking for an inside card. The chances of getting this card are low. An outside card would complete the Straight by filling an outside spot. For example, if you have a 3, 4, 5, and 6, you could get a 2 or a 7 to complete the straight. A Flush occurs when you have five cards in the same suit. These cards can have any numerical value. You have the best chance of getting this hand if you’re dealt four cards of the same suit on the first deal. Hold these cards and hope for the fifth card of the same suit. A Full House has three cards of same numerical rank and two cards of a different but matching numerical rank. If you have two pairs on the first deal, hold these and try to get a Full House. Similarly, if you have three of a kind on the first deal, hold these for an even better chance to get a Full House. For example, if you had three jacks, hold these for a chance to get another pair and make a Full House. A Straight Flush has five cards in numerical order from the same suit. This excludes a straight using of all the face cards (a Royal Flush.) If you have three or more cards in the same suit and in numerical sequence, hold them to try to get a straight flush. It’s easier to get an “outside” card than an “inside” card. For example, if you...