Berhenti merokok. Berolahraga secara teratur. Latihlah otot dasar panggul. Buang lemak perut. Coba alat penambah ukuran penis.

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. The size of your penis, whether it's flaccid or erect, depends on how much blood it contains. Using tobacco products causes the body's arteries to become narrower, which in turn reduces blood flow to the penis. If you smoke, you're inhibiting your penis from being as large as it could be. Moving your body enhances circulatory healthy, strengthening the arteries that carry blood to your penis. If you don't exercise at all, your penis may not be realizing its full potential. Aim to exercise for about an hour a day, whether you want to go for a swim, a walk, a jog or a bike ride. Any type of exercise will help increase blood flow to your penis. However, there's no way to exercise your penis itself in a way that will make it get bigger. The penis is composed of smooth muscle, which doesn't increase in mass with exercise. You may not be able to build up the penis itself through exercise, but if you strengthen your pelvic floor your body will be better able to hold blood in your penis. The pelvic floor presses on the vein that keeps blood from leaving the penis during erections. You can strengthen your pelvic floor using Kegel exercises. A trial conducted in Britain concluded that men who performed Kegel exercises experienced better sexual function than those who made other lifestyle changes but didn't perform the exercises.  Find your pelvic floor by tightening the same muscle you use to stop your urine flow. Tighten and release the muscle 8 times. Rest and do it 8 more times, and again until you've done 3 or 4 sets. Do the exercises once a day for best results. . Your penis may look smaller than it really is if it's partially obscured by skin that droops over the top. Losing belly fat is no simple task, but it can make a big difference when it comes to the perceived size of your penis. Start taking measures to lose weight and you'll likely see improvement in other areas as well. According to a report from Harvard, men with a 42-inch waist are 50 percent more likely to have erectile dysfunction (ED) than men...


Berhenti merokok. Hindari makanan tertentu. Makan makanan yang lebih sehat. Pertimbangkan pengaruh pola makan lainnya. Kurangi tekanan dalam lambung Anda. Turunkan berat badan.

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Since hiatal hernias cause acid reflux symptoms, the first method of treatment is to prevent reflux, reduce acid production, and increase esophagus clearance. This can be done by reducing risk factors and implementing lifestyle changes. Smoking can make your hiatal hernia symptoms worse. Studies have shown that smoking tobacco relaxes this sphincter, a band of muscles around where the esophagus meets the stomach. The sphincter squeezes to prevent stomach contents from coming back up.   Quitting smoking can be challenging. Speak with family, friends, and your doctor if you are seriously considering it. They can motivate and guide you to treatment options such as medications, nicotine patch, nicotine gum, and other healthy choices. Certain types of foods can lead to stomach irritation and increased acid production. In order to prevent and control your symptoms, avoid or limit foods such as:  Chocolate Onions and garlic Spicy foods Fatty foods such as fried foods Citrus foods such as oranges Tomato based foods Alcohol Peppermint or spearmint Carbonated beverages like sodas Dairy products, such as milk and ice cream Coffee In addition to avoiding certain foods, there are foods you can eat which may help you prevent further symptoms from your hiatal hernia. Try to include healthier options for your stomach to handle, such as lean meats like skinless chicken, red meat with little visible fat, ground turkey instead of ground beef, and fish. Lean beef cuts include round, chuck, sirloin, or loin. Lean pork cuts include tenderloin or loin chop. You can also improve your diet by:  Baking or broil foods instead of frying. Skimming off fat from meat during cooking. Trying not to use too much spicy seasoning. Eating low-fat dairy foods, such as low-fat yogurt instead of ice cream. Steaming your vegetables with water instead of broth. Limiting butter, oils, and cream sauces. Use cooking spray instead of cooking oil when sautéing. Choosing low-fat or nonfat ingredients over full-fat products. There are other food-related...


Berhenti merokok. Kurangi asupan minuman beralkohol. Gunakan obat-obatan dengan benar. Makan diet sehat Berolahraga teratur. Perhatikan kesehatan tubuh Anda secara keseluruhan.

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In addition to increasing the risk of developing emphysema and lung cancer, smoking also increases your chances of developing an aneurysm. You may need your doctor's help to find the right program to help you quit. Also avoid exposing yourself to secondhand smoke. If you fit the risk profile, avoid indoor areas that allow smoking. Drinking too much alcohol can also weaken blood vessel walls, increasing the possibility of developing an aneurysm. If you have other problems related to excessive drinking, you may need to give it up entirely. Abusing drugs, prescription or otherwise, can lead to inflammation in blood vessels and the formation of aneurysms. Habitual cocaine and amphetamine users are particularly susceptible to the development of brain aneurysms. . Choose a diet with a variety of fruits, vegetables, whole grains, lean meat and non-meat protein sources. Avoid excess fats, cholesterol, sodium and sugar. Eat smaller portions, or start preparing more of your own meals to have more control over your portions. Consider eating several smaller meals throughout the day, rather than two or three big ones. Maintain good cardio health and do some light strength training to maintain a healthy body weight and physique. Exercising at least 30 minutes every day will help you avoid an aneurysm or prevent one from rupturing. Your doctor can recommend suitable exercises for you if you want to get started. You don't have to go all out. If you want to start exercising, try starting with:  Light stretches in the morning before breakfast. Just doing some calisthenics for 15 or 20 minutes each morning will get you moving and can be a nice warm up to stimulate other activities. Short sets of sit-ups and pushups. You don't have to start dead-lifting heavy weights or running marathons. Do sets of 20 sit-ups and 10 pushups to get started with and gradually work your way up. Check out some exercise videos online or at your local library for some guided instruction, or talk to your doctor for more possibilities. Key factors to...


Berhenti merokok. Kurangi minum kopi, teh atau minuman berwarna gelap lainnya. Kurangi konsumsi makanan manis. Jagalah lapisan enamel gigi Anda.

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Tobacco is one of the main culprits that causes teeth to become yellow or stained. The smoke fills the mouth and chemicals stick to the teeth. Try using a patch or an electric cigarette to avoid staining your teeth with smoke. Coffee and tea both have ingredients that lead to stained teeth. If you drink them every single morning, they're bound to eventually leave their mark. Try cutting back to a single serving or removing them from your diet entirely.  When you do drink coffee or tea, brush your teeth afterward to remove the residue. If you don't have a toothbrush or sink handy every time you drink coffee or tea, drink a glass of water afterward to rinse out your mouth. Rinse your mouth after drinking fruit juice, wine, and other alcoholic beverages as well.. Eating a lot of sugar is tough on your teeth and gums since it leads to the buildup of plaque and eventually cavities and gum disease. All these factors can make teeth look more yellow, so avoid eating candy and drinking soft drinks as often as possible. When you do eat sweets, brush your teeth or rinse your mouth out with water immediately afterward. As we age, our the enamel on our teeth begins to erode; since the layer underneath isn't as bright, our teeth end up looking yellow in hue. Once the enamel is gone, it's difficult to get that youthful brightness back. Whitening your teeth too often can cause them to look bluish, so you can't rely on that as a backup forever. Prevent enamel erosion in the following ways:  Limit acidic foods, such as sour candy. Treat acid reflux promptly.  Don't drink too much alcohol or practice other behaviors that lead to excessive vomiting.


Berhenti merokok. Kurangi penggunaan cat kuku. Ganti kaus kaki yang kotor dan basah. Pilih sepatu dengan bahan yang memiliki sirkulasi dan ventilasi udara yang baik. Bersihkan kaki dan jari-jari kaki Anda saat mandi.

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Smoking causes discoloration of skin, nails, and hair and cutting smoking may be the fastest way to return your nails to their original color. Nail polish will stain your nails and prevent them from getting oxygen, which can lead to an infection later on. Take a few days a week to leave your nails bare. This will keep them healthy. This is a breeding ground for fungus. If you are sitting around in damp and nasty socks you are asking for an infection, so take the time to put on dry, clean socks whenever you can. Sneakers, open-toed shoes, and most exercises shoes are made of mesh or breathable material that allows airflow around your toes, which is essential for healthy toenails. Don't forget to scrub your toes and toenails whenever you wash up to remove bacteria, fungus, and dirt. Make a conscious effort to remember your feet in your hygiene routines.


Berhenti merokok. Mulailah berolahraga sedang. Jalani diet sehat. Makanlah kedelai dan minumlah susu kedelai. Kurangi asupan gula Anda. Minum kopi.

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Smoking may have negative effects on the endocrine system, limiting the body's ability to produce estrogen effectively. Smoking in pre-menopausal women has been linked with menstrual dysfunction, infertility, and earlier menopause. Exercise has been linked to a drop in estrogen levels. Avoid excessive exercising, but get regular exercise in. Not only is moderate exercise healthy, it may also decrease the risk of breast cancer in women and increase overall longevity. Athletes may experience a drop in estrogen levels. This is because women with low levels of body fat have more trouble producing estrogen. If you are an athlete or have low body fat levels, see your doctor for a good way to replenish your estrogen. Your endocrine system needs a healthy body in order to work properly and produce normal levels of estrogen. Women cannot obtain estrogen from their diet, but eating a wide variety of fresh foods gives your system the best chance to naturally produce estrogen. Soybean products, especially tofu, contain genistein, which is a plant product that mimics the effects of estrogen.  In large quantities, these may be able to lessen menopausal symptoms, but soy may not make a significant difference in hormone levels. If you want to try incorporating soy products into your diet, you may try the following:  Edamame Miso, in small amounts Soy nuts Tempeh Textured Soy Product (TSP), or foods made from textured soy flour. Sugar can lead to a hormone imbalance in the body. Switch from simple carbs to a lower-carb, whole-grain diet. For example, instead of white flour, opt for whole grain flour. Use whole grain pasta or brown rice. Women who drink more than two cups of coffee (200 mg of caffeine) per day may have higher estrogen levels than women who don't. While caffeine may increase estrogen levels, it does not seem to increase fertility. If you're trying to increase estrogen in order to ovulate, coffee and caffeine may not help much.  Use organic coffee. Most coffee is a heavily sprayed crop, so drinking organic...


Berhenti merokok. Pertahankan berat badan yang sehat. Waspadalah terhadap vitamin dan suplemen. Kendalikan stres dalam hidup.

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If you don’t smoke, then don’t start. Smoking cigarettes is a risk factor for developing serious problems when combined with birth control pills. Smoking can increase your metabolism of estrogen, resulting in lower levels of estrogen and possibly lead to spotting.  Women who smoke more than 15 cigarettes a day and are over 35 years old should not take birth control. Smoking cigarettes while taking birth control pills has been proven to greatly increase the risk of serious side effects. Some examples of the serious complications that can occur from smoking and taking birth control pills include blood clots, liver tumors, and stroke. Weight gain or weight loss can affect your body's natural hormonal balance. If you experience significant weight change, check with your doctor to be sure your birth control pill regimen is still appropriate for  you.  Recent research has shown that birth control pills are equally effective in women that are overweight as they are in women of average weight. There are still questions about significant changes in weight, either weight gain or loss, and how that may alter the body’s general metabolism, normal production of hormones, and the effects on birth control pill absorption and metabolism. Research has shown that some vitamins and herbal supplements influence the effectiveness of birth control pills. Some published remedies for spotting include taking vitamins or other supplements to alter the levels of hormones to prevent spotting.  While it is true that some vitamins, supplements, and even foods, can interfere with the way your body absorbs the hormones in birth control pills, this is not a recommended method of trying to self-adjust your dose. Consult your doctor before you use vitamins, supplements, and some foods and beverages to try to alter your absorption of your birth control pills. These methods are not established in scientific research and are not recommended. There are many well-researched options available to balance the hormones in the birth control pills to...


Berhenti merokok. Tenangkan diri. Konsultasikan pada dokter untuk mendapatkan obat resep jika makanan atau obat bebas  tidak membantu mengatasi masalah gas berlebih.

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In addition to its other negative health benefits, smoking causes you to inhale excess air that may cause you to have excess gas. Stop smoking to reduce the amount of excess air that you swallow and help prevent excess gas. Stress and anxiety can cause you to have excess gas, so it is important to incorporate relaxation into your daily routine. Try meditation, yoga, or deep breathing exercises to reduce the amount of excess gas that you have as a result of stress and anxiety. Physical disorders such as irritable bowel syndrome (IBS), diabetes, and celiac disease will cause gas symptoms despite your best efforts to reduce gas in your system. Your doctor can prescribe medications to help you deal with IBS and other such chronic conditions.


Berhenti peduli terhadap apa yang dipikirkan orang lain. Jangan takut untuk menjadi diri sendiri. Jangan merasa terpaksa untuk menjadi berbeda. Bangun rasa percaya diri. Bertahan pada keyakinan Anda. Berusaha untuk menjadi lebih nyaman dengan diri Anda sendiri. Ketahui bahwa secara harfiah tidak ada yang seperti Anda di dunia ini.

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If you want to really move forward to become an individual, then you have to put aside your worries about what other people are thinking. You should want to be an individual just for yourself, not so the kids in your school think you’re awesome or that you stand out in some way. If you obsess over what other people are thinking, then you’ll never be able to really please yourself, because people are fickle and it’s impossible to please everyone.  Of course, gossip hurts, and it’s hard to not be hurt by it. Still, if you hear gossip about yourself, just know that it’s coming from a person who is weak and insecure and that you know better than to stoop to that level. Even if you feel like the most awesome individual out there—even if you’re John Lennon, Nina Simone, or Lena Dunham—there will always be critics. It’s better to accept that now than to spend your life trying to please people. As corny as it sounds, being an individual means being unabashedly yourself. It means not hiding your true feelings every time you go out in public, or acting like you’re perfect and refusing to acknowledge your flaws. It means being comfortable with presenting your flaws, quirks, and ideas to the world and feeling good about who you are. Of course, it can take time to get there, but you need to get in the habit of letting people see who you really are instead of acting like a person you think they’d rather talk to.  Of course, it’s necessary to present slightly different sides of yourselves to different people. You probably wouldn’t let your boss or your teachers see the exact same side of you that you would show your friends; you’d work on censoring yourself a bit more, or avoiding topics that are likely to offend people. However, in general, you shouldn’t feel like you’re flipping a switch to act like a completely different version of yourself when you talk to different people. Work on opening up to people. You don’t have to tell them all about who you are, what your childhood was like, how much you love your pet tarantula,...


Berhenti, baca dan pikrkan kembali pesan yang ditulis sebelum dikirimkan. Tetapkan jeda waktu. Peliharalah kebiasaan menggunakan media sosial secara positif.

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While you can't take back messages you've already sent, you can stop yourself from making the same mistake twice.  Before you send any message, take a moment to read back over it and think about how it might affect you, the person receiving it, or someone else. Make sure you've selected the correct recipient and that you haven't included any information you may later regret. Waiting a certain amount of time will force you to take a break and reflect on your message. Pick an amount of time (1 minute, 5 minutes, 10 minutes) and make yourself wait that amount of time before pressing Send. Consider why you want to use Facebook and how you want to represent yourself to others on it. If you think of Facebook as a place where you will only engage in positive conversations, you can opt out of heated or inappropriate conversations right away and avoid sending messages you might later regret.


Berhentilah berbicara. Berikan penghargaan yang tepat kepada orang lain. Akui kesalahan Anda. Jadilah orang yang terakhir. Mintalah nasihat dari orang lain. Berikan penghargaan kepada orang lain. Berikan pujian Anda.

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One way to practice humility is to spend more time listening than you do talking. If you spend all of your time talking about yourself or sharing your ideas, then you’ll be less likely to learn from others or to appreciate what they have to offer. Listening to other people will also make them feel important and cared for, and it can be very humbling to give others a listening ear and a bit of your time.  It can be very humbling to realize that other people have a perspective that is just as valid as yours, and that everyone around is also filled with worries, doubts, and hopes. Become an expert at listening to people without interrupting them or giving them advice unless they ask for it. If you want to practice humility, then the best thing you can do is to is to learn to give credit where it is due. If you’re praised for doing a report at work, make sure you mention that you couldn’t have done it without two of your coworkers. If you’re praised for scoring a goal at the soccer game, mention that you couldn’t have done it without your teammates. You are rarely responsible for 100% of your success, and it’s important to take the time to acknowledge all of the other people who made your success possible. It will actually make you feel better to acknowledge that other people have worked hard, too. If you take all the credit without deserving it, then you’ll be practicing selfishness instead of gratitude. One characteristic of a truly humble person is the ability to admit you’re wrong. If you’ve made a mistake, it can be very humbling to let people know that you’re aware of your missteps and that you’re apologetic about them. Don’t just be in denial or brush it under the rug. If you want to practice humility, then you have to accept that you’re not perfect and come to terms with admitting your mistakes and apologizing for them.  When you apologize to people, look them in the eyes, make your words genuine, and show them that the behavior won’t happen again. Let them see that you’re taking the time to truly...


Berhentilah bercukur. Atur hasil potongan alat cukur menjadi panjang. Potong pendek secara bertahap. Bersihkan tepinya.

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Let your stubble grow to the point of being a short beard. As with a regular haircut, you can always take more off, but you can’t put back what is no longer attached. Grow your beard to a length that you know is slightly longer than you’d ever want to keep your stubble. How long this will take depends entirely on your particular beard growth. For some men this may take three or four days while for others it could be over a week. Start with a slightly longer setting on your trimmer such as a 4. This will take all of your hair down to an even length. Especially for men with dark, thick beards, this setting will probably be too scruffy for the look they want, but it works for some—think Hugh Jackman. Once you have an even length to work with, begin trimming your stubble down in increments to find the right length for you. The length you decide on will ultimately depend on your hair density, hair color, and how clean of a designer stubble look you want.  Remember that you may also choose to keep the stubble on different parts of your face at different lengths to achieve a cleaner look. You may decide that the best look for you is using a 3 setting along your jaw and moustache but a 2 setting on your cheeks to create a more blended look that fades rather than ends dramatically.  Don’t worry if taking the length down makes spots like your cheeks feel patchy. Some men such as Ryan Gosling rock the designer stubble look with barely any hair extending onto their cheeks. You’ll clean up those patchy spots in the next step. Once you have the length of your stubble where you want it, you can take care of stray hairs or asymmetrical spots by cleaning up around the edges. For this, you can take the setting guard off your trimmer to use it as a set of electric clippers, or you can use a plain old safety razor. Common areas to clean up while edging include the sparse hairs some men get high up on their cheek bones or upper lip hairs that might take away from the definition one wants in his moustache.


Berhentilah berdalih. Berbicaralah dengan jelas dan tegas. Berbicaralah hanya jika ada yang perlu Anda katakan. Jangan membandingkan diri Anda dengan orang lain. Berusahalah mengembangkan kemampuan sebaik mungkin. Perlakukan tubuh Anda dengan cara yang membuat Anda bangga.

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When you mess up, you can make a million excuses for why what you did was wrong, why you failed, or what you didn't have that would have helped you succeed. But that's lame. Even if the world is against you, even when the cards are stacked to favor others, you need to take responsibility for yourself and own up to your actions, and do the best that you can. Don't make excuses after you do things, and definitely don't come up with excuses beforehand. If you end up thinking that you're going to fail a test because you're not good enough at math, you're probably going to fail before you even start. It's lame to not even try. You can display confidence, even if you're feeling lame and not especially confident, simply in the way that you speak. Use a room-appropriate volume, and speak loud enough so that everyone will be able to hear what you have to say. Speak as clearly and as succinctly as possible.  Don't couch what you say in negating language. Never start a sentence with, "I mean, I don't really know what I'm saying, but..." or "This is dumb, but..." or "Sorry, but..."  Speaking confidently has two effects. It makes you feel good, even if you're faking it, by taking a stand for yourself and making your voice heard. Other people will respect someone who speaks up for themselves, as well, meaning that they'll be more respectful of you in the future, which will make you more confidence in turn. Win-win. Everyone's been in a meeting, a classroom, or a group conversation with someone who doesn't know when to button up, and feels the need to contribute constantly, every time there's an opening. It's lame to talk if you don't have anything to say. Learn to pipe down if you have nothing to contribute to a conversation and choose to listen instead. It's also important to recognize when it's time for you to contribute. Conversation needs to be a two-way street, and anyone who doesn't recognize the need to speak and the need to listen is being kind of lame. Aside from being an unhealthy way to spend your time,...


Berhentilah bergantung pada bakat alami. Tentukan target Anda. Carilah panutan. Lakukan “tugas” Anda. Mintalah umpan balik. Berlatihlah dengan sering. Ujilah diri Anda sendiri. Biarkan diri Anda membuat kesalahan.

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Too many people believe that the “great ones” are those who possess some raw, inherent talent. Most people, however, only become great after devoting their time and energy toward the goal of greatness. Raw talent has virtually nothing to do with it. What most people mistake as "raw talent" is actually just early aptitude. It is possible for someone to have a natural aptitude toward something from a young age, but without hard work, that aptitude cannot be successfully developed into any great talent. Before you can become great at something, you need to decide what that “something” actually is. Set a clear, definite goal that you can chase after. After setting your goal, you can determine the qualities you'll need to develop to reach it.  The path the greatness needs to contain multiple mile markers. Instead of focusing on one overall goal, you need to set small goals for you to focus on in the short-term. Completing each small goal should progress you one step closer to your overall goal. For example, if you want to become a great guitar player, an early goal might be to memorize the chords. After you accomplish that goal, your next one might be to play a simple song. After the simple song, aim for a more difficult song, and an even more difficult one after that. Look for positive examples of people who have become great at the sort of goal you've set for yourself. Study their work and figure out what they did right, what they did wrong, and what you can take away from their experiences overall.  Research your role models' methods. Read everything you can about the difficulties they overcame, the chances they took, and the effort they put into things. Use both primary and secondary sources. Read and listen to your role models' direct words, then read and listen to the words that others have spoken or written about those same role models. After you've thought about the quality you want to develop, you need to actually do that task. As you perform the task in question, pay close attention to the method you use...


Berhentilah bersedih ketika Anda ingin merasakan emosi lain. Lepaskan kesedihan setelah berakhir. Jangan mengabaikan kesedihan yang terus menetap.

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It can hurt to feel sad, so it's normal to want to switch off the sadness and feel happiness again. Usually this is easier said than done, but sometimes you just need a change in perspective. If you're in a mental rut, and you feel ready to open the curtains and let in some sunlight, try different techniques to help you stop being sad. When you feel sad about a particular event or problem, it's hard to just make the feeling go away. Once you've given yourself time to fully experience the sadness, the load should start to lighten. You can help the sadness recede more quickly by staying healthy, talking it out, and using other methods that help you stop feeling sad. When the sadness is ready to go away, it will. Sometimes, no matter what you try, you can't stop feeling sad. Distracting yourself or trying to escape from the feeling will only set you further back. If you've been sad for awhile and you don't know why, or if your sadness seems to be stuck, talk to someone who can help. Even though there probably won't be a quick fix, working through your sadness with a therapist trained to help will be the best way to overcome it in the long run.


Berhentilah berselingkuh. Lakukan apa pun yang bisa Anda lakukan untuk menjauhkan diri secara jasmaniah dari sumber perselingkuhan. Jujurlah kepada pasangan. Jujurlah kepada diri Anda sendiri.

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If you are the cheating party, you need to end your affair completely before you can expect to have any chance of healing your relationship with your partner or spouse.  This step is non-negotiable. If you cheated with a co-worker, for example, you may need to consider seeking re-assignment or even finding a new job.  An affair that started at the gym or in another social setting may require you to change your social habits. Tell your partner what happened and why. You can tell your partner the intimate details of the sexual experience if he or she asks, but it could be too painful to reveal at first. Your partner may not want to know at all. This should be a choice your partner makes, and you should abide by your partner's wishes.  Your partner is likely to lash back when presented with your painful admission.  While your infidelity will form the core of your partner's hurt, you may find yourself confronted with a whole range of issues as your partner seeks to express his or her pain.  If your partner has ever had an affair, news of that infidelity is likely to surface during this initial exchange.  Responding with disclosure of this information may be the closest weapon your partner has at his or her disposal.  Be prepared for such an admission, and remember that if you feel hurt by disclosure of such information, your hurt is paralleled by your partner's pain regarding your own infidelity.  You'll both have significant healing to do. Spend time diagnosing the reason for your infidelity.  A wide variety of reasons may have contributed to your affair, from low self-esteem, alcoholism, and sex addiction to the pressures of marital problems or perceived deficiencies in your committed relationship.  Conventional wisdom once argued that infidelity was always a sign of something missing in a relationship; it is important to recognize that professionals now believe this is only one among many reasons why people cheat.  Regardless of your reason for cheating, you should never blame your partner for your decision. ...


Berhentilah makan jika Anda sudah puas. Hilangkan gangguan. Jangan sampai Anda kelaparan sebelum makan. Santaplah makanan dengan penuh perhatian.

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One thing that eating slowly can help you understand is when you're satisfied versus when you're full. This is also called "intuitive eating;" you listen to your body and eat when it's hungry and stop when it's full. This can help you with your weight loss.  When you eat more slowly, you're more likely to eat less food overall.  This is because your brain and gut communicate when you've eaten enough food to be satisfied.  If you eat really fast, you're more likely to eat until you're full.  Stop eating when you're satisfied instead of when you're full.  This will help you cut out any unnecessary calories in your meals. Satisfied feels like a lack of hunger, a slight disinterest in your food or knowing you could have a few more bites but then you'd be full. Being full feels more like a stretching, stuffed feeling.  Try to avoid eating to this point as much as possible. In addition to trying to slow yourself down, remove distractions from your surroundings when you're eating.  It can help you concentrate and focus on how fast you're eating and your meal.  Like eating slowly, studies have shown that when you're distracted you may end up eating more and this could cause weight gain long-term.  Try to take 20 – 30 minutes to eat your meal free from distractions.  Turn off cell phones, close laptops, and computers and turn off the TV. If you've been practicing slower eating, you may notice that when you're really hungry or starving, its much harder to control the speed of your eating.  Manage your hunger to help support slower eating times.  Learn your hunger cues.  If you get cranky, lightheaded or a light nauseous when you're starving, be mindful of these symptoms.  These should signal a immediate need for fuel to help prevent you from overeating at your next meal. Also pay attention to the timing of your meals.  For example, if lunch is at 12 and dinner isn't until 7:30 pm, you most likely won't make that length of time without becoming overly hungry or starving. Plan a snack or a small meal in between meals...


Berhentilah makan sebelum tidur. Hindari konsumsi alkohol dan kafeina di larut malam. Santai sebelum tidur. Hanya gunakan ranjang Anda untuk tidur. Buatlah lingkungan tidur yang lebih nyaman. Cukup tidur. Pertahankan jadwal tidur yang teratur. Berikan pesan kepada pendengar igauan Anda untuk menenangkan Anda selama suatu episode.

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If you're in the habit of eating shortly before going to bed, reduce the amount of food you eat or change your routine altogether. You may need to stop eating as early as four hours before your intended bedtime. If you are unable to completely stop eating before bed, you should at least reduce the amount of food you eat. Heavy meals are more likely to cause problems than light snacks. Adjust your eating schedule as needed to accommodate this difference and determine whether or not it has enough of an impact. Both alcohol and caffeine can disrupt normal, healthy sleep, so you should avoid drinking either substance during the evening. More specifically, your last sip of caffeinated coffee and soda should be in the late afternoon, and your last sip of alcohol should be with dinner. You may also need to cut back on other potential stimulants, like sugary foods and drinks. Any substance that could alter the way your body regulates sleep might worsen the problem, even if it isn't directly to blame. This includes substances that make you feel more awake (caffeine and sugar) as well as those that make you feel drowsier (alcohol). Do something that relaxes you immediately before you lie down. Even if you aren't consciously aware of your stress, there's still some possibility that your body is retaining enough stress to make normal sleeping habits impossible. Take a warm bubble bath or listen to soothing music. Read a relaxing book. Spend time meditating, praying, or cuddling with a loved one. Nearly any activity that causes you immediate relaxation can be a good option. Sleeping is the only thing you should do in your bed. In other words, you should not be lying in bed while reading, watching television, surfing the Internet, or listening to music.  By using your bed for nothing but sleep, you effectively train your brain and body to associate your bed with sleep. That makes it easier for you to fall asleep quickly once you lie down, and sleeping faster can lead to deeper, more restful sleep. On a similar note, it...


Berhentilah membandingkan diri dengan orang lain. Identifikasi dan sesuaikan kepercayaan inti yang negatif. Kenali dan rayakan kekuatan Anda. Rawat diri dengan baik. Kembangkan tujuan-tujuan SMART. Maafkan diri sendrii dan orang lain. Cari hal-hal yang Anda syukuri.

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One of the most damaging things you can do to your sense of self-esteem is to compare yourself to others. This is true of physical comparisons, like looking at your body in comparison to actors/actresses/models in the media. But it's also true of intellectual comparisons, creative comparisons, and career comparisons.  Find your own style, and recognize your own beauty. You're a unique and wonderful individual, and comparing your life/body/career to others does a great disservice to yourself. Remember that you are ultimately responsible for your own happiness, in that personal satisfaction and self-love have to come from within. Be kind to yourself, and try to respect yourself for who you are right now, not who you aspire to be in the future. Everyone has a set of core beliefs that define our sense of self within the larger context of the world. Many of these core beliefs develop early in life, but some develop (or can be adjusted) later in life. Your negative core beliefs are built from your negative life experiences, biased/unreasonable expectations, and negative self-evaluations.  Ask yourself whether your life experiences have led you to believe there is something "wrong" with you, then question what you are basing your sense of "normal" on. Can you link a specific person, place, or event with any negative beliefs you hold about yourself? If so, why do you think that belief is an absolute truth based on the opinion of one person or the occasion of one negative event? Ask yourself honestly, "Would I ever say the things I think about myself to someone else about their body, career, or lifestyle choices?" If you wouldn't say something hurtful to others, why say it to yourself? Examine the evidence of your negative self-beliefs. What are those beliefs actually based on, and has anything remotely positive ever come out of holding on to those beliefs? Create new opportunities for safe, healthy, and positive experiences that you have not previously had. Approach situations that you've previously avoided (so long...


Berhentilah memedulikan apa yang orang lain pikirkan. Tonjolkan diri Anda di luar sana. Catatlah semua kebaikan yang ada di sekitar Anda. Belajarlah untuk menerima kritik. Terimalah bahwa ada orang yang jahat di dunia ini.

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If you want to be able to socialize without constantly worrying about how others perceive you, then you have to slowly learn to stop caring about what people think. Of course, this is easier said than done, but once you start believing in yourself and get comfortable around others, you'll see that every little thing you do, say, or wear doesn't really matter to anyone around you.  Work on being less self-conscious. Self-conscious people worry about the subjective experiences of others, which is something no one really has control over. Recognize that no matter what someone thinks of you, they have the power to think it. Sometimes, other people make comments about us that reflect what we think of ourselves. Even in these situations, it doesn't make the opinion a fact. Aim to shrug off these comments and stop questioning yourself every time someone states a subjective opinion of you. Work on accepting yourself unconditionally. No matter if you did just trip over a rug or if your hair is sticking up, you're still human. All human beings are flawed creatures. Embrace your natural quirks and quit thinking everyone else is perfect except for you. Need a reality check? Visit YouTube and watch a few klutzy videos to remind yourself that all humans make mistakes - and sometimes these mistakes are laughable. Many paranoid people are so afraid that no one likes them or wants to hang out with them that they're more likely to spend time alone or at home instead of in a social setting. If you never put yourself out there, then you'll only expect the worst because you won't ever experience the positive aspects of social interaction. Make a goal of getting out of the house and hanging out with people fairly often, or at least once or twice a week. The more time you spend socializing, the more comfortable you'll be with the people around you and the less likely you'll be to imagine that they all hate you. After hanging out with a group of friends or even just talking to a neighbor on your street or chatting with the check-out...


Berhentilah memikirkan keadaan Anda. Lakukan pembingkaian kembali pada keadaan atau suasana hati Anda. Bersyukurlah. Peluklah hewan peliharaan.

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Avoid ruminating, or dwelling, on your situation too much, which can make you feel worse by making you feel stuck in a negative cycle. Rumination can prevent you from thinking effectively and problem solving. It also has a strong link to depression. If you find yourself stuck in a certain pattern of thinking, try distracting yourself with other activities or thinking about things that are in your immediate surroundings. For example, look around you and notice the lighting, or buildings on your way to work. Try to refocus your thoughts on what you can change or influence. This can remind you that you're in control of your situation and your own happiness. Reframing is a term counselors use to get you to look at your situation in a new light or from a different angle. You might try looking for the silver lining in your situation, remembering what you've learned, or finding humor in a less than optimal situation. Or, if you are just in an odd mood and feel grumpy, you can remind yourself that not everyday is a cheery day and that tomorrow will be better. For example, if you’re sad after a breakup, you might remind yourself that although the end of the relationship has been painful, you learned a lot about yourself through the process. Gratitude is an attitude, a moral outlook, or even a daily practice that shows thankfulness. It can also mean showing appreciation and repaying kindness. Try being grateful throughout the day by setting a reminder on your phone. When prompted, take a moment to be thankful for one thing that day. Or, just notice things throughout the day to be grateful for. These can be small things, like finding a close parking spot or seeing a beautiful sunrise. At the end of the day, write down 3 things that you were thankful for that day.  Being grateful can put you in a mood of thankfulness and optimism. Studies have shown that it can also improve your well-being and interpersonal relationships. Studies have also shown that gratitude can make you feel more optimistic about the future and...


Berhentilah meminta maaf untuk segala hal. Belajarlah untuk mengatakan tidak. Buat batas Anda dengan jelas. Bergaullah dengan orang-orang yang menghormati Anda. Jangan memohon. Rawat diri Anda sendiri.

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A big part of having self-respect is being comfortable with what you're doing and who you are. And if you don't have that, nobody will respect you, either. So, stop apologizing for needing some me time, for not going to your friend's party because you'd rather hang out with your family, for not meeting your boss's unrealistic expectations, or for not being able to hang out with your family because you have a final exam coming up. Own your actions and don't make excuses for them, and other people will see that you're worthy of respect. This doesn't mean that you shouldn't apologize for anything. If you've done something wrong, you'll gain a lot more respect if you admit your mistakes than if you to to brush them under the rug. A person who has no self-respect is always saying yes to people because it's simply easier than turning them down. You may say yes to pet sitting when you have no time, yes to giving your friend a ride when you'd rather be getting some rest, and yes to taking on more work because you don't want to upset your boss. If you want to have self-respect, then you have to learn to say no when you mean it without feeling bad about it.  Don't make excuses for why you can't do it or apologize profusely unless the situation really calls for it. Be comfortable with your decision. If you really do feel bad about a situation and would still like to help in some way, you can offer the person who is asking for a favor another alternative. You need to let people know exactly where you draw the line from the get-go. If you're always giving in to people and doing whatever they want, then they will push you further and further. For example, if you watch your sister's kids for five hours a week but say that you just can't help out any more than that, then she won't take advantage of you; but if you give in and help out over the weekend, too, then she'll see that she can get you to do anything. If your team thinks they can get away with asking you to do more of the work, then they'll quickly push you further...


Berhentilah memulai komunikasi. Abaikan panggilan dan pesan dari si dia. Persingkat respons Anda saat berbicara dengannya.

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Don’t call your boyfriend or text him. Let him take the initiative to contact you for a change. When the urge to call him arises, call a friend instead. Make plans to see a movie or go out to eat with your friend.  Only contact your boyfriend when it is absolutely necessary! Avoid him on social media too. If it is too tempting to chat with him online, take a brief hiatus from social media or block him. When your boyfriend contacts you, ignore him! Let his calls go to voice mail. Let his unanswered text messages fill your inbox. Force your boyfriend to wait around for your response!  Resist the urge to constantly check your phone. Keep it in the next room, turn it off, or put it on silent. Give your phone to a friend or family member. Ignore his attempts to reach you on social media platforms too! Don't respond to his messages or reply to his comments. Block him for a short period of time if you must. When you talk with your boyfriend, keep the conversation brief. Reply to his inquiries with short responses, don’t elaborate. Don’t ask him questions about his day or his plans for the weekend. Come off as aloof and uninterested.  Reply with head nods and shrugs. Keep your responses brief. Use one word answers: “Yes,” “No,” “Okay,” and “Fine.”


Berhentilah mencari alasan atas perlakuannya kepada Anda. Ketahui ciri-ciri hubungan yang tidak timbal balik. Jangan berpura-pura menjadi pribadi yang berbeda. Perhatikan pertanda buruk yang selama ini Anda abaikan. Bersikaplah jujur kepada diri sendiri. Akui perasaan Anda. Bersikaplah baik kepada diri sendiri. Pulihkan kehidupan Anda.

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If a guy really likes you and is ready for and available for a relationship, it will be obvious to you. Otherwise, he is either stringing you along, is not ready for a relationship for some reason, or does not want to tell you the truth himself. He may have gotten hurt in his last relationship and is still healing from that experience, or he may simply not be interested for whatever reason. It’s not your job to try to figure out why he’s not calling, or to try to fix the situation. If you constantly have to reassure yourself that he’ll come around eventually if you just wait a little bit longer, you are likely in a one-sided relationship. Some say that distance makes the heart grow fonder, but most likely his distance is only making him seem more enticing to you, while he is free to come and go as he pleases.  Some behavioral signs to watch for include one partner taking an interest more than the other such as by doing things like asking about their life/day, inviting them to events, asking about what they like/prefer, etc. Another sign might be one person prioritizing the relationship more than the other such as by checking in about plans, thinking of the other person prior to making plans, setting aside time for phone calls or dates, etc. If you find yourself listening to sad songs on the radio, and staring at the phone which may never ring, you are likely in a one-sided relationship. It’s dangerous to change yourself to conform to what you think he wants. Take it seriously if trusted friends and family members comment to you about how you’re changing to “get a guy.” Changing yourself for someone else isn’t going to lead to a healthy relationship. Besides, it’s a lot more enjoyable to be with someone who knows, admires, and cares about the real you. Often, actions speak louder than words, and when you stop making excuses for him and see his uninterested behavior for what it really is, you will free yourself to find a more balanced relationship with someone who deserves your love. After all, you deserve...


Berhentilah mendekatinya. Jangan membandingkan diri Anda dengan pasangannya. Izinkan diri Anda bersedih. Jaga jarak dengannya. Terimalah dia sebagai teman Anda. Putuskan kontak dengannya.

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Your interest may be unrequited, but if he does flirt with you, put an end to it. You can simply stop flirting back, or you can tell him you no longer feel comfortable with this behavior. It’s okay if it feels difficult to stop the flirtation. Just realize that the flirtation will only end up hurting you, him, and his girlfriend in the end.  Don’t become the other woman or mistress. You may get to be with him, but it is unfair to everyone involved. Even if he offers to leave his girlfriend for you, consider if this step would be worth it. Think about it this way: if he is willing to leave his girlfriend for you, what would he do to you when he finds "the newest thing"? At some point, you may find yourself wondering why he is with his girlfriend and not you. This is not a healthy way of thinking. Don’t look at her pictures and compare yourself to her. You are a unique and wonderful person on your own. It could be that you and the guy are just not meant to be. If his girlfriend is your friend, try to maintain the friendship without taking your feelings out on her. It will probably take some time to get over him. Don’t feel like you have to feel happy again very fast or move on immediately. Let yourself cry, feel sad, or even wallow in bed for a day if you need to. Letting yourself feel sad is the only way you can truly feel better later on. If the problem persists for too long, reach out to a professional for help. Don't put yourself in a situation where you have to be around him in the early stages. It would too tempting to flirt with him or rekindle your infatuation. If you share a class or work together, make an effort to limit your time around him to as little as possible. This helps you to move forward with your life. After some time apart, consider if you want him in your life. It may not be a good idea to keep him in your life if you had an affair with him. If he was a friend, then it would be okay to try to maintain the friendship. Slowly begin to spend some time with him again to see if you would feel...


Berhentilah mengakses kartu SD terkait. Unduh dan instal ZAR (Zero Assumption Recovery). Hubungkan kartu SD ke komputer dengan menggunakan pembaca kartu SD, atau dengan memasangnya pada kamera dan menghubungkan kamera tersebut ke komputer dengan menggunakan kabel USB. Pilih tombol “Image Recovery” di ZAR. Pilih kartu SD yang dimaksud. Pilih berkas yang ingin Anda pulihkan. Pilih dimana foto yang berhasih dipulihkan akan disimpan. Salin berkas-berkas yang diinginkan.

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If the files has been deleted, there's still a chance that the data is still there, but has just been set to be overwritten by new data. By not accessing the SD card, you increase the chances that the data will not be overwritten. Until you're ready to try recovering files, it's best to remove the SD card from any device. The full version of ZAR requires a purchase, but the demo version allows you to recover image files only. Only download ZAR from the developer's website. On the ZAR website, click the "image recovery" link towards the bottom of the page. This will allow you to install the free demo that can recover images. Insert your SD card into your computer using an SD card reader, or by putting it in your camera and connecting the camera via USB. Your computer may prompt you to format your card or say that it's not readable. Do not format your card according to this prompt, as this can write over where your pictures are saved on the card. Start ZAR and click Image Recovery (Free). In other programs, look for a similar button. Some programs may skip this step altogether. In the "Disks and partitions", select your SD card. It should be labeled as an SD card. Click Next to start the recovery scan. You will see a list of images that the software found on your SD card. Select the images that you want to recover, or select all to restore all the lost images. You may not be able to preview them, and the filenames will most likely be lost. If your SD card has been damaged, don't save them to the card. Instead, choose or create a folder on your computer to save the pictures to. This will keep your pictures safe if anything happens to your SD card again. Click Start copying the selected files to restore the pictures. The files selected file will be saved to the location you specified. Some pictures may not be able to be fully restored. Even if the thumbnail looks okay, the picture itself may be partially or fully damaged.


Berhentilah mengayun bayi Anda agar ia tertidur. Gunakan ranjang bayi kecil. Biarkan bayi tidur siang di tempat ia merasa nyaman. Banyak bayi yang lebih mudah tertidur pada siang hari, ketika semua lebih terang dan aktif, daripada malam hari, , ketika semua hal lebih tenang dan mereka tidak bisa melihat atau mendengar orang tua mereka. Berikan bayi waktu untuk menyesuaikan diri tidur di malam hari.

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If you coax your baby to sleep by rocking them, gradually stop the practice so that your baby learns to fall asleep without human contact.  When weaning your baby from this practice, rock them until your child starts relaxing but is not quite asleep. Your baby might protest after you stop, but if your baby feels relaxed enough, these protests should not last long before they drift off. Gradually decrease the amount of time you spend rocking your baby until, eventually, your baby is able to fall asleep simply by being held and not by being rocked. After your baby adjusts to falling asleep without being rocked, you can transition them to falling asleep without being held. If your baby sleeps in your bed, graduate them to a separate bassinet or small cradle placed directly next to your bed. Your baby might feel more comfortable with the concept of not being able to cling to you at night if they can at least see you. After your baby has adjusted to sleeping separately and has done so for several weeks, you can consider moving your baby out of the room completely. Instead of holding your baby during nap time, let your baby fall asleep wherever they can get comfortable.  Oftentimes, babies have an easier time napping in baby swings or car seats than a crib. This is mostly due to the fact that these spaces are more enclosed, thereby mimicking the feeling of being held in mom's or dad's arms. While these spaces should not be used for naps indefinitely, they can be helpful in transitioning your baby from napping in your arms to  sleeping alone. Once your baby adjusts to sleeping alone in a confined space, you can start placing them in the open space of a crib during nap time. Start your baby on napping in the crib before requiring your baby to sleep through the night there. Many babies have an easier time falling asleep alone during the day, when things are lighter and more active, than they do at night, once everything quiets down and they can no longer see or hear their parents. The transition into the crib may not...


Berhentilah mengendalikan visualisasi Anda. Visualisasikan suatu tempat. Biarkan orang lain masuk ke tempat itu. Temukan salah satu sosok yang bersedia berbicara dengan Anda. Carilah simbol-simbol dan lambang-lambang yang perlu Anda tafsirkan.

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As you progress in your trance meditation you may find that you have more and more difficulty "controlling" your visualizations, and that they're happening without your ability to stop them. Let this happen. This is a sign that you've moved deep enough to find a guide for your investigations. This is channeling.  Different traditions think about this state of being in different ways: if you want to refer to this as "going clear" or "entering the spirit world," you're right on all counts. You don't have to put a name on it, necessarily, but feel free to call it what you want. After you've fallen from the ladder of yourself or otherwise descended deeper into your consciousness via trance meditation, settle yourself in some comfortable location. Spend time exploring it. See as many of the tactile details as possible in this waking dream. Focus your energy on inhabiting that space and really "being" there.  In some New Age traditions, it's suggested that you fill your location with all manner of esoteric crystals and golden cushions, while other traditions may suggest you imagine a mossy wood straight out of Tolkien. Go for it. There's no right place. Visualize a person you know and watch their behavior as they come into your place. Let them be and observe them and their behavior. If your subconscious suggests people that you don't know, or don't recognize, be especially conscious of them and remember their faces and their movements. You know you're knocking on the door of channeling when you can start interacting with people you don't know.   Pay particularly close attention to movements that people make, things they may say, or other imagery. When you emerge from your trance, write these details down immediately. Things that may not "make sense" to you in the moment will probably be often and will require analysis and consideration later. That's channeling. Again, if you want to think of these figures as "dimensional archetypes" or "angels" or the "voice of your DNA," that's fine. Pick the symbolic...


Berhentilah menghakimi diri sendiri. Maafkanlah orang yang membuat Anda iri serta diri Anda sendiri. Ubah rasa iri Anda menjadi rasa menghargai. Gunakanlah rasa iri untuk menciptakan tujuan.

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When you're envious of someone else, it often stems from feelings of personal inadequacy. You're focused on how someone else has the career, partner, possessions, or intelligence you want, and these desires are rooted in what you perceive to be your own shortcomings. Try to back down from judging yourself so harshly and you won't be as inclined to compare your situation unfavorably to someone else's.  For example, maybe you're envious of your friend's amazing career, which has taken off while yours is still in its fledgling stage. Try to be more patient with yourself - you'll get your turn in the spotlight if you just keep working hard. Envy stems from being judgmental in general - thinking that this is better than that, and making your decisions based on getting what you don't have. Try to  be more open minded instead of deciding that some qualities are good to have and some aren't. Forgiveness is an important part of moving past envy because resenting someone for their success will only weigh you down. One exercise that may help you to deal with envy is to declare your forgiveness for the person that you envy (not in their presence, of course) and for yourself as well. Simply take a moment when you are alone to verbalize your forgiveness.  Remember that you are not forgiving the other person for wrongdoing. You are choosing to view their situation from their perspective. By considering their perspective, you can empathize with their pride and accomplishments in a compassionate way. For example, you might say something like, “I am proud with Sharon for having so much success in her career. I also forgive myself for being behind her on my path to success.” To overcome envy, it is important to appreciate what you already have as well as what the person you envy has earned. One way that you can start to change your perspective and overcome your envy is to find a way to appreciate the success or fortune of others. Work on developing a sense of happiness for the person who achieved or obtained what you envy them...


Berhentilah menghilangkan rambut kemaluan jika rambut yang tumbuh ke dalam belum sembuh. Hindari mencungkil rambut yang tumbuh ke dalam untuk menghindari infeksi. Oleskan krim hidrokortison untuk mengurangi gatal jika Anda tidak menderita infeksi. Oleskan krim antibiotik setiap hari pada rambut yang tumbuh ke dalam untuk mencegah infeksi.

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You need to leave the area alone so it doesn’t get irritated or develop an infection. After you notice the ingrown hair, stop shaving, waxing, and plucking your pubic area. Let it grow until the ingrown hair goes away.  While it might be annoying to let your hair grow, this will help you clear up your ingrown pubic hair much faster. Most ingrown hairs go away on their own in about a month. However, you may be able to remove it faster if you help bring it to the surface. While most ingrown hairs don’t get infected, breaking the skin increases your risk of infection. Leave the area alone so that you don’t accidentally damage your skin. You might be tempted to try to dig out or push out the hair. However, this will make it worse. It’s common for ingrown hairs to itch, but you shouldn’t scratch it because that could break the skin. Instead, cover the hair with a thin layer of over-the-counter hydrocortisone cream to relieve the itch. Use your cream up to 4 times a day.  It’s not safe to use hydrocortisone if you have an infection. If you see any pus, redness, swelling, or other signs of infection you should go a doctor. Read and follow the directions on the label so that you don’t use too much hydrocortisone cream. Your ingrown hair will take a lot longer to heal if it gets infected. To prevent this, apply an over-the-counter antibiotic cream to the area once or twice a day to keep the area clean. You can find an antibiotic cream at your local drugstore or online.


Berhentilah mengonsumsi gula refinasi dan karbohidrat sederhana. Konsumsi biji-bijian utuh selagi berproses untuk menjauhkan diri dari karbohidrat. Gantikan kentang putih dengan ubi jalar atau umbi-umbian sejenis. Pilih makanan pengganti untuk mengurangi asupan karbohidrat harian.

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A great first step towards a low-carb lifestyle is to cut out all of the major carbohydrate culprits. You don’t need to cut them all at once. You can cut them out 1 at a time to make it more manageable, such as by replacing sodas and other sugary drinks with water and sugar-free beverages. Some common sources of refined sugars and simple carbs include: Before you go full low-carb, you may want to replace your carbohydrates with some better carbohydrate options, such as whole grains.  Start slow and just replace 1 serving of your usual carbohydrate foods with 1 serving of a whole grain alternative each day or week. After a week or 2, you will be eating fewer simple carbs and more complex carbohydrates, which will reduce your overall carbohydrate intake and keep you feeling fuller for longer. Some good complex carbohydrate options include: White potatoes are another major source of simple carbs, so replacing them will help you in your transition to a low-carb lifestyle. You can bake and use a sweet potato or other root veggie similar to how you use white potatoes. Some good options include:  Baked sweet potatoes or yams Roasted carrots, kohlrabi, or beets Mashed turnips or rutabaga Celery root or daikon radish fries When you are ready to start transitioning to a low-carb diet, start making simple swaps by replacing your carbohydrates with low-carb alternatives.


Berhentilah menunda-nunda pekerjaan Latihlah kesadaran Anda. Gunakan kata RAIN sebagai pengingat. Cobalah bermeditasi. Ulangi pernyataan-pernyataan positif pada diri sendiri. Hilangkan stres dalam cara yang produktif.

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. Procrastination often results from fear and anxiety, which can stop us dead in our tracks. Often, perfectionism is a culprit. You may get so wrapped up in needing to be “perfect” (which is both highly subjective and always unattainable) that you find yourself unable to actually do what you need to do because you’re worried it won’t turn out as you hope. Fortunately, you can learn some techniques to help you overcome procrastination and the stress it can cause.  Remind yourself that you cannot control outcomes, only actions. You might be so stressed about what your professor will think about your essay that you can’t face writing it. Remember that you can control what you do: you can do your best and write your best essay. The rest of it is out of your hands. Acknowledge that “perfection” is an unrealistic standard. No human can attain perfection and our ideas of what “perfect” means are highly variable anyway. Instead, aim for your personal best and avoid making assumptions about yourself based on outcomes. For example, a perfectionist might see a B+ on an essay as a “failure” because it is not a perfect grade. However, someone who is aiming for her personal best could reframe this: she knows she did the best she could and she can be proud of that effort, regardless of what the grade on the essay says. Watch out for “should” statements. These insidious thoughts can encourage you to beat yourself up over things that are out of your control. For example, you might have the thought, “A good student should never make mistakes.” However, that is an unrealistic standard that no one can meet. Instead, try a “can” statement: “I can perform to my best ability and honor my effort, even when I make mistakes. Everyone makes mistakes in life.” You can’t eliminate all stress from your life, and in fact, you wouldn’t want to. Stress can be a great motivator. It can even be a sign that you’re deeply invested in what you’re doing or about to do. Mindfulness techniques can help you notice when you experience stressful...


Berhentilah menuruti apa yang dia inginkan. Katakan kepada pacar bahwa Anda ingin berhenti sejenak dari segala macam keintiman jika Anda merasa bahwa dia memanfaatkan Anda sebagai objek seks atau kenikmatan fisik belaka. Lindungi uang Anda jika memang itu yang menjadi incaran pacar. Perhatikan hal-hal yang dia lakukan untuk Anda. Kenali perbedaan antara  pujian yang manis dan sanjungan. Luangkan waktu untuk menyendiri.

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In other words, think about whatever you think he is using you for, and get rid of it completely. Then, observe his reaction. In a healthy relationship, there should be several things that make your partner feel happy and fulfilled. If the relationship suffers greatly because of one change, this might be a problem. If he only wants to hang out in the bedroom at night, tell him you’d rather start going out during the daytime. When he initiates physical intimacy, remind him that you aren't interested right now. Ask him to respect your boundaries.  If you aren't sure what to say to him, say, "I want to focus on our emotional connection, so let's hold off on the physical stuff for now." His reaction will let you know if he's using you or not. If he cares about furthering the relationship without sex, he will stick around. If he doesn't want to be with you if he isn't getting the physical intimacy he wants, ditch him. Remember, it is your body. The most important thing is that when you say "No," your boyfriend respects that. Tell him that you don’t feel comfortable spending money anymore, and give an excuse if you need to. It’s completely understandable if your boyfriend doesn't have the money to spoil you, but it’s not OK if he demands that you spoil him. If the interest is gone when your money is gone, that’s bad.  Tell your boyfriend, "I really need to start saving my money, so I am going to cut back my spending a lot." Then, if he asks you for money or to pay for something, you can remind him of this. Again, his reaction will tell you what you need to know. The same approach can be taken with any other thing your boyfriend might be using you for, such as popularity, gifts, etc. It may seem tough at first, but a quality boyfriend will stick it out if he thinks the relationship is worth it. When you feel like you’re blissfully in love, you may not notice if your boyfriend isn’t doing anything for you. It’s easy to be so infatuated with someone that you make excuses for them. However, start paying attention to...


Berhentilah merasa bimbang dan mulailah melakukan sesuatu. Lakukan hal-hal yang tak terduga. Temukan kembali jati diri Anda. Berpura-puralah seakan-akan Anda memang sosok yang berani. Belajarlah untuk mau berkata tidak. Buktikan ucapan Anda.

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Is there something you've been wanting or trying to do, but can't seem to get the courage up? Whether it's asking an acquaintance out for a drink, apologizing to a loved one after a long period of misunderstanding, or simply being friendly to a co-worker, stop thinking about acting and actually do something. Boldness is the opposite of hesitation. Whenever you're feeling hesitant in interactions with others, or in making a decision for yourself, learn to swallow your pride and make the first move. Bold people aren't afraid of trying new things, and one of the reasons they're so exciting to be around is that they keep you guessing. This could be something new for you, like salsa dancing or learning to water ski. Whatever you do, be sure to do it for yourself, not other people. Doing something new and unexpected might make you vulnerable or afraid. Don't give in to those feelings. Instead, accept the newness of the skill and don't be afraid to be yourself. Ultimately, boldness has to do with understanding your strengths and weaknesses, then moving beyond them. Don't try to hide your problems or failures, but accept them as part of you. This will allow you to confidently move forward, appreciating your uniqueness. Realize that you don't have to do random, uncharacteristic things to discover who you are. Avoid making any uncharacteristic changes just to shock people. Be honest with yourself. If you were to switch places with somebody you admire for their assertiveness and boldness, what would they do in your shoes? If you already know someone who's bold, imagine how they'd act. Your bold inspiration doesn't have to be real. You could even think of a character from a movie or book who's daring and brave. Then, imagine their boldness in your life. If someone asks you to do something you don't want to do, refuse. Saying "No" will reinvigorate your individuality and help you to feel bold, ensuring that you're ready and willing to go out and get what you want. Don't feel like you have to make up an excuse or...


Berhentilah merokok Berusahalah mengurangi kadar stres Anda. Lakukan latihan fisik ringan setelah berolahraga secara intens. Cobalah mengurangi berat badan Anda. Konsultasikan kemungkinan menghentikan atau mengubah obat-obatan kepada dokter.

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. Among a vast number of other health benefits, quitting smoking can help bring your WBC back to a normal range. Ask your doctor for help choosing a smoking cessation plan. If you've just gone through a short-term stressful situation, your WBC count should return to normal within hours or days. However, long-term stress can ultimately weaken your immune system, so try to lighten your load.  Avoid overbooking yourself, and don't feel bad when you have to say no to something. When you feel stressed out, try meditating, listening to relaxing music, or breathing slowly for 20 to 30 minutes. If you exercised just before your blood test, your high WBC count is probably due to your workout. A hard workout, intense sports, and other demanding forms of exercise can raise WBC levels by 200 to 300 percent. Those levels usually decrease rapidly within a few hours.  There's no evidence that these changes in WBC counts are dangerous, but 15 minutes of active recovery after intense exercise can help reduce rapid shifts.  Active recovery is a less intense exercise that helps cool you down, like a brisk walk after a fast jog. High WBC counts can be related to obesity. This is because obesity causes widespread inflammation in your body, which increases your white blood cell levels. Losing weight can help reduce the inflammation in your body, which may decrease your elevated counts. Eating a healthy diet and getting at least 30 minutes of exercise daily can help you lose weight. If you can rule out other causes and your medication is working, your doctor probably won't recommend making any changes.  For some medications, finding the right type and dosage can be tricky, so an alternative with fewer side effects might not be an effective option. Never stop taking a prescription medication without your doctor's approval.


Berhentilah merokok Jangan mengonsumsi minuman alkohol. Kelola stres dengan efektif. Lakukan latihan apabila diizinkan oleh dokter.

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. Smoking and / or chewing tobacco can cause your arteries to become harder and narrower, making your blood pressure rise. If you live with a smoker, ask them to smoke outside so you won’t be exposed to the secondhand smoke. This is particularly important during the time that you are recovering from surgery. If you, yourself, need help quitting, you can try:  Talking to your doctor to develop a treatment plan that will work for you. Getting social support from hotlines, support groups, or an addictions counselor.  Trying medications or nicotine replacement therapies. If you recently had surgery, you may be on medications to manage any health conditions and help you heal. Alcohol can interact with many medications.  In addition, if your doctor has advised you to lose weight, alcoholic drinks are high in calories and will make it difficult to get your weight down If you need help quitting drinking, talk to your doctor about getting medical treatment and support. Your doctor may be able to suggest treatments, support groups, and counseling services to help you. Recovering from surgery is stressful, both physically and emotionally. Some widely used relaxation techniques that can be used even when you may have limited physical mobility include:  Meditation  Music or art therapy  Deep breathing Visualizing calming images  Progressively tensing and relaxing each muscle group in your body Exercise is an excellent way to reduce stress and lose weight. However, if you are recovering from surgery, it is important that you do not do more than your body can handle.  Walking daily is safe exercise after many types of surgery, so check with your doctor if it is appropriate after your surgery, and when you can start this. Consult your doctor and a physical therapist to create an exercise program that will be safe for you. Be sure to attend all follow-up appointments with both your doctor and physical therapist so they can verify that the exercise is continuing to be beneficial for you.


Berhentilah merokok Kurangi konsumsi alkohol. Bicarakan tentang olahraga harian yang Anda perlukan dengan dokter. Kurangi kelebihan berat badan. Kurangi stres.

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if you do. Chemicals present in tobacco damage your blood cells and affect the functioning of your heart and blood vessels. Such damages result in atherosclerosis, a condition in which plaque builds up in your arteries. With time, the plaque hardens, narrowing your arteries and limiting blood flow to your organs.  If you’re not sure how to quit, talk to your doctor. They may be able to offer practical advice or prescribe medications to help you quit, if necessary. If you are living in the U.S., you can call 1-800-QUIT-NOW (1-800-784-8669) for advice and access to resources to help you quit smoking. Alcohol can increase your blood pressure, which means that drinking alcohol often can increase your risk of developing heart conditions like an enlarged heart. If you have a hard time resisting the urge to drink, talk to your doctor about programs you can enroll in. for 30 minutes daily if your doctor approves it. Talk to your doctor before changing up your exercise regimen, given your heart condition. When you get the green light to exercise, try to exercise for a short period of time each day. Getting exercise can help your body to become stronger and more healthy.  For instance, you could go for a brisk walk, do water aerobics, do low impact aerobics, or try line dancing. Exercising is particularly important if you are overweight, as being obese can lead to heart enlargement. if your doctor recommends it. Being obese can lead to heart enlargement. Excessive weight thickens the heart muscle in your left ventricle. This condition can lead to various heart conditions. To lose weight, you will have to develop a healthy diet and an exercise regimen. The healthiest way to lose weight is through a combination of good diet and exercise. Talk to your doctor about the safest way to lose weight with your heart condition. When you are stressed, your body can be seriously affected. When you have an enlarged heart, try to minimize your stress levels as much as possible. This includes mental and emotional stress. To lower your...


Berhentilah merokok Turunkan berat badan Kenakan pakaian yang longgar. Ubah posisi tidur. Bersantailah setiap hari.

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. Not only does smoking cause cancer and many other health problems, it may also be the cause of your heartburn. Smoking has been linked with heartburn and gastroesophageal reflux disease (GERD). Studies have found that smoking weakens the lower esophageal sphincter, which is the muscle that keeps your stomach contents from backing up into your esophagus. A weakened lower esophageal sphincter is more likely to allow stomach acids to escape and cause damage to your esophagus. Talk to your doctor about smoking cessation programs in your area, if you want to quit smoking. Try using the START acronym to quit smoking:   S= Set a quit date. T= Tell friends and family. A= Anticipate challenges ahead. R= Remove tobacco products for home, work, and car. T= Talk to your doctor for more support. . Being overweight is thought to be a contributor to heartburn because the excess fat on your abdomen puts pressure on your stomach and may force your stomach contents back up into your esophagus. Studies have shown that a drastic weight loss is not necessary to help relieve heartburn caused by being overweight. Even a small weight loss, 5 to 10% of your body weight, may help relieve your heartburn. To lose weight, try to limit calories to 1800 to 2000 kcal a day, while also exercising for 30 minutes five times per week.  You can use a fitness tracker or application to log your food and keep track of your activity. Tight pants and belts may be contributing to your heartburn by causing too much pressure on your abdomen and causing your stomach contents to back up. Make sure that your pants fit comfortably and that you do not wear your belt too tight. Choose clothing that is a size too big or that has an elastic waistband if your heartburn is severe. If you often suffer from nighttime heartburn, there are two positions that seem to be the most effective against heartburn: sleeping on your left side and sleeping with your upper body elevated. Try one or both of these sleep positions to see if either one helps to relieve your...


Berhentilah merokok untuk menambah kekuatan tubuh memulihkan diri. Hindari seks dalam masa pemulihan. Gunakan sabun dan losion lembut tanpa pewangi untuk menghindari iritasi kulit. Jaga agar kulit tetap bersih dan kering di antara waktu mandi.

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Many prescription treatments for genital warts work more effectively on non-smokers than on smokers. Smoking can worsen your overall health and reduce your body's ability to heal quickly. Ask your doctor about the best smoking cessation plan for you, which may include nicotine replacement therapy or medication. Oral, genital, and anal sexual contact can irritate affected skin, slowing down your recovery time. Avoid any sexual activity until your genital warts are entirely healed. This will also prevent you from spreading the virus to your partner. Wear a condom during sex for the first 3 months after your genital warts clear up as the virus may still be active in your skin cells. Perfumed soaps, bath oils, creams, and lotions can irritate already sensitive skin. This will slow down the time it takes for genital warts to heal. To avoid this problem, use only mild soap when bathing, and unscented body lotions or creams. Moisture and bacteria can impede the healing of your genital warts. To speed up the recovery process, make sure to keep the affected area clean by washing it regularly with mild soap and water. Dry the area thoroughly by patting it with a clean towel.  If your skin is very sensitive, let it air dry thoroughly before getting dressed. Do not clean the area more than 4 times a day.


Berhentilah merokok. Jaga berat badan Anda. Ganti posisi Anda sepanjang hari. Kenakan sepatu yang tepat. Konsultasikan kesehatan sendi dan tulang Anda dengan dokter.

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Smoking has been shown to cause bone mass depletion. If you are a smoker, quit smoking right away to avoid losing any more bone mass as a result of your smoking. Smoking causes many other serious health problems as well. If you want to quit smoking, talk to your doctor about a smoking cessation program in your area. It is important to maintain a healthy body weight to keep your bones and joints healthy. If you are underweight, you are at a higher risk of bone loss. If you are overweight, you may be causing extra stress on your joints and you may even be at risk of developing osteoarthritis. If you are over or under your ideal body weight, talk to your doctor about how you can get to a healthy weight and maintain it. You may be avoiding too much extra movement due to joint pain, but having a sedentary job or simply not moving around enough during the day can cause joint pain or make it worse. If you usually sit for long periods of time, try to remember to get up and move around once every couple of hours. Some shoes put you at higher risk of having joint problems. High heels make it ten times more likely for women to experience joint pain. If you often wear high heels, try switching to a lower heel (less than 3 inches). Also, make sure your shoes are the right size and that they have good cushioning and arch support. If you have concerns about your bone and joint health, talk to your doctor as soon as possible. Your doctor can perform tests to determine if your bone density is adequate or if you have low bone density.  Ask about medications that might help to treat or prevent bone loss. Discuss surgical options if you have severe joint pain.


Berhentilah merokok. Lakukan pengecekan tekanan darah secara teratur. Berolahragalah secara teratur. Pertahankan pola makan yang sehat. Makanlah ikan sedikitnya dua kali seminggu. Hindari konsumsi makanan berlemak secara berlebihan.

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If you smoke, then the number one thing you can do to prevent CAD or CHD is to quit. Smoking puts added stress on the heart, increases blood pressure, and leads to other cardiovascular complications. Those who smoke a pack a day are at twice the risk of a heart attack as non-smokers. About 20% of all heart disease-related deaths in the U.S. stem from smoking. In fact, you can check your blood pressure once a day from the comfort of your home. Talk to your doctor about the device that he or she thinks would be best for you. Most of the at-home blood pressure devices involve you putting the device on your wrist, holding your wrist out in front of you at heart level, and then checking your blood pressure reading. Ask your doctor what your normal, resting blood pressure is. This will give you a standard to compare your daily readings to. Because coronary heart disease is a cardiovascular (aka heart) issue, you should do cardiovascular exercises to strengthen your heart. Cardio exercises include running, walking briskly, swimming, biking, or any other exercise that elevates your heartbeat. You should try to exercise for at least 30 minutes every day. Speak with your doctor before beginning any exercise regiment to make sure it's appropriate for your health and fitness levels. She can usually even recommend options that are tailored to your specific needs. The healthy diet should consist of heart-healthy foods that also keep your weight and cholesterol at a healthy level. A balanced diet should consist of:  High quantities of fruits and vegetables containing balanced daily intakes of vitamins and minerals Lean proteins such as fish and skinless chicken Whole grain products, including wheat bread, brown rice, and quinoa. Low-fat dairy products such as yogurt. Less than 3 grams of salt a day to reduce your chances of developing high blood pressure In particular, you should get fish that is rich in omega-3 fatty acid. Omega-3 reduces the risk of inflammation in the body, which in turn reduces your chances of getting...


Berhentilah merokok. Makan dengan baik. Olahraga teratur. Tidur yang cukup. Lakukan meditasi.

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Researchers have found evidence that smoking impedes cognitive function and may even shrink the size of your brain’s hippocampus. Research has shown that smoking can decrease abilities related to memory, planning, and overall mental ability. There are a number of foods that researchers believe can lend themselves to improved brain function. Of course, eating walnuts won’t make you a genius, but it may help your brain do what it needs to, and maybe do it a bit better.  Food high in omega-3 fatty acids, like walnuts and fish, are important to brain development and may help regulate mood and concentration.  Eating foods rich in magnesium is also believed to improve brain function, and, because many people are magnesium deficient, increasing your intake might also be a good idea in general. Antioxidant-rich foods are believed to help protect the brain from degeneration and are primarily found in fruits and vegetables. The darker the fruit or vegetable, the higher it usually is in antioxidants. For example, blueberries, blackberries, plums, red beans, and black beans are all high in antioxidants.  Food rich in whole grains helps to regulate your body’s glucose levels, and because glucose is what your brain uses for fuel, keeping your levels steady is important to your mood and ability to concentrate. Good sources of whole grains include foods like steel-cut oatmeal, brown rice, and oat bran. Maintaining an exercise routine and a healthy diet is important for not just your physical health but for your mental health as well. Cardio activity releases a potent mix of hormones important to improving mood, relieving stress, and boosting concentration.  A number of studies have connected exercise with improved cognitive function, including memory, attention, and the ability to move easily between different tasks.  Though there isn’t an absolute consensus, many experts recommend moderate cardio activity 2-3 times a week in order to get the full mental benefit of exercise. You’ve certainly been admonished about it often...


Berhentilah merokok. Seringlah berolahraga. Kurangi konsumsi alkohol.

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Along with the wide array of other health complications related to smoking, it can also raise your triglycerides. The single best step smokers can take to help with an entire range of health-related conditions is to stop smoking. Cold turkey rarely works, though. Try to quit gradually by using a variety of resources, including nicotine gum and other smoking cessation aids. You can find more info at How to Quit Smoking. Burning calories can also help burn off excess triglycerides in your body to lower levels. In addition, being physically inactive (often combined with being overweight) are 2 things that increase your triglyceride levels. If you are overweight, then losing even a moderate 10 to 15 pounds (4.5 to 6.8 kg) can help reduce your triglyceride levels. The American Heart Association recommends that you get 150 minutes of moderate cardio exercise each week (or 75 minutes of vigorous exercise). This breaks down to 30 minutes a day and can include anything that gets your heart rate going—from jogging to sports to swimming. Some people have a sensitivity to alcohol that causes an increase in triglyceride levels. For these people, even small quantities of alcohol can raise levels, so try cutting back significantly to see if it affects your triglycerides. Unfortunately, the type of alcohol doesn’t matter. You should cut back on beer, wine, and mixed drinks that contain hard liquor.


Berhentilah peduli. Sesuaikan perilaku. Kuasai musiknya.

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The whole grunge persona is built on a sense of ambivalence towards society, consumerism, and conformity. The clothes are worn, large, and comfortable because you don't care about many things anymore. Don't rush around and stress about anything. A grunge girl is content to just sit around and listen to some good music. She is not typically high strung or obsessive. She lets things happen as they happen without much though or care. Now that you have the look, you need to adopt the attitude. Although grunge girls don't care, they get an attitude with people when they try to make them conform or join things. Don't listen when people tell you to do something. Just tell them you want to sit and listen to your music all day long. Do what you have to do in life, but get an attitude with others when they interact with you.  The way Courtney Love, Liv Tyler, and Drew Barrymore acted in the 90s provide perfect examples for the grunge attitude. Their lack of respect for authority and snarky attitude led them to constant trouble and even some arrests. This doesn't apply to your grunge friends. They understand your carelessness and apathy for the world, which means you don't have to get an attitude with them to get your point across. Grunge would not be a way of life if it wasn't for grunge music. While Nirvana popularized grunge music, there are many other grunge bands that you should become familiar with. Research who were the seminal bands of the era and familiarize yourself with their music. Go to your local CD store and look through their rock collection.  While there were many grunge bands in the 90s, some of the most influential were bands such as Hole, Green Magnet School, Pearl Jam, Soundgarden, Garbage, Rage Against the Machine, Alice in Chains, Smashing Pumpkins, 7 Year Bitch, Fastbacks, Temple of the Dog, Mad Season, Cat Butt, Veruca Salt, Skin Yard, Mother Love Bone, Tad, The Gits, Bush, Seven Mary 3, L7, Screaming Trees, Green River, The Melvins, Mudhoney, and Stone Temple Pilots. Newer bands are still in...


Berhentilah sejenak sebelum berbicara. Bersiaplah menghadapi pertanyaan yang bersifat umum. Berikan jawaban yang jelas dan singkat. Cobalah mengklarifikasi pertanyaan yang membingungkan. Gunakan gerakan tangan. Tetaplah positif. Berikan contoh spesifik. Ajukan pertanyaan cerdas.

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When the interviewer asks you a question, take a few seconds to map out your response in your mind before you start talking. This allows you to focus and answer the question appropriately, and also can keep you from rambling.  Avoid using filler or throat-clearing phrases such as "umm" or "you know." Use these too much, and the interviewer won't hear anything you say because the verbal tic is too distracting. Talk to friends and family members before the interview and ask them if you have any verbal tics that you need to keep in check. They'll let you know! For example, maybe you say "like" more than you should. There are a number of basic interview questions that nearly every interviewer will ask, regardless of the industry or specific job you're interviewing for. Have basic answers ready to go for these questions.  For example, interviewers typically ask about your strengths and weaknesses. Keep these answers about the same length – you don't want to go on and on about your strengths for several minutes, then speak about your weaknesses for less than a minute. When discussing your weaknesses, use a real weakness and provide a specific example of how you're working to overcome that weakness. For example, you might say "One of my biggest weaknesses is that I tend to act impulsively. I'm working on this by always taking three deep breaths before I act on something." Answer each question directly, and don't provide any more information than what was asked. Even if your mind has a tendency to wander, don't interrupt yourself or go off on tangents.  If a question takes you off guard, don't be afraid to say so – just make sure it's not a standard question that is typically asked during interviews, or the interviewer will simply think you aren't prepared. Avoid oversharing or talking too much about your life, beliefs, or hobbies – unless, of course, you're asked about them specifically. If the interviewer asks you a question that you don't entirely understand, don't just wing it and answer what you think they...


Berhentilah selama beberapa jam. Carilah tempat menyendiri yang tenang. Fokuslah pada pernapasan Anda. Sadari apa yang Anda pikirkan.

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After realizing that you have messed up something important, don’t take any immediate action. Your emotions will be running high. Your mind will probably be racing. Your heart may even be pounding. Refrain from making any big decisions or taking actions that you might regret later. You probably feel like you need to start working on damage control immediately, but resist the urge. The last thing you need is noise, excitement, and unwanted social interaction. Try going into a bedroom, a private office, or a basement and shutting the door. Consider turning off your phone and shutting down your computer. All of this will reduce the risk of taking impulsive, ill-advised actions. After messing up something important, you will probably be taking short, shallow, and unconscious breaths from your chest. Try to change this. Focus on taking long, deep, conscious breaths from your diaphragm and abdomen. In practice, this feels like you are breathing from your stomach rather than your throat.  Concentrating on deep breathing will reduce your stress level, slow your heart-rate, and provide more oxygen to your system. People have been using this type of breathing for thousands of years through yoga and meditation, and it is scientifically proven to help manage stress and anxiety. Don’t allow your thoughts to keep going back to what you messed up. Stop your mind from racing towards the future consequences of your mistake. Achieving mindfulness means focusing on the present, your immediate surroundings, and your body. Become aware of your own sounds, the temperature, and what you smell or feel. Doing so will help you to relax.