Article in English: Before you sit down to paint, make sure that you have all the materials necessary to successfully complete a gouache painting. Buy tubes of gouache paint, making sure to purchase at least the basic colors: red, blue, yellow, white and black, as well as any other colors you may want. Purchase a palette that has small, indented compartments for colors, as opposed to a flat palette. Buy brushes of varying sizes, as well as watercolor paper or a canvas or board on which to paint.  Make sure to purchase a white pastel at an art supply store. You can paint with gouache on a variety of different surfaces. Many artists use watercolor paper because it is inexpensive and portable. You can also use illustration board or watermedia canvas, which is an especially absorbent canvas designed for gouaches and watercolors. After you purchase all your materials, it's a good idea to set up your space for painting. Start by spreading newspaper over a table so that you won't stain the surface. Fill up a cup with water and place it at the workspace.  Keep a spray bottle of water and a roll of paper towels at your workstation. Use a disposable cup or a cup that you don't drink out of for holding your water. You will be cleaning your brushes in the cup so you don't want to use one that you drink from. Squeeze out a small amount of each gouache color into the indented compartments of your palette. If you know that you aren't going to use certain colors, you don't need to add them to the palette. Before you embark on your painting, it's a good idea to get used to working with gouache. Dip a brush into a color and draw a line on a piece of scrap watercolor paper. Dip your brush briefly into the water, then draw another line. Notice how the opacity of the color is affected by adding water.  Keep experimenting with adding water to the paint. Make washes of colors by squeezing color into a compartment of your palette, then dipping the brush into water and swirling the brush around in the color, releasing the water and mixing it with the...

Summary in Portuguese:

Compre os materiais. Organize sua área de trabalho. Ponha as tintas na paleta. Experimente adicionar água à tinta.


Article in English: Before you sit down to write an email to the customer service department of any company, you should make sure that the answer to your question isn’t already on their website. Many companies have answers to common questions on various pages of their website, usually FAQs and support pages. You can usually find access to these sections of a company website by scrolling all the way to the bottom of any page and clicking a link that says “Contact Us” or “Help” or “Customer Service.” If you don’t see a link for customer service at the bottom of their website, you may be able to use the search box. There is often either a field you can type into or the icon of a magnifying glass in the upper right hand corner of a company’s homepage. Type in search terms like “customer service” or “contact” and hit enter. Often the “Contact Us” page is where companies will provide an email field for customers to submit their comments or complaints. Check this page to make sure that you will be emailed a copy; if not, search the website for an email address to use in your personal email account so that you can keep a record of your correspondence. Search for the item you have a question about in the same search bar that you used to find the customer service email address. Searching for your issue or question this way can reveal the answer without having to send an email at all.  This is essential to appearing intelligent and garnering respect when you do send an email. If you write about something that already appears on the website, the customer service team may see you as a demanding and lazy customer, and therefore not profitable. Check the FAQs as well. Many times the answer to your question has already been asked and published in the form of a Frequently Asked Question. That’s why many websites have such a page: to keep customer service emails to a minimum. If you don’t find an answer to your question in the search bar or under the FAQs, you may be able to find it in the “About Us” or return policy pages. Again, scroll to the...

Summary in Portuguese:

Procure por uma resposta. Encontre a página de suporte. Use a barra de pesquisa. Revise as políticas da companhia.


Article in English: Before you spend time with this relative, take a few moments and decide how you want to behave. Perhaps you and this relative have gotten into arguments in the past. Ask yourself what started these arguments and if there are ways to avoid getting into an argument this time. You may be proud to be atheist, but your Aunt may truly believe that being atheist will land you in hell. It may be best to avoid talking about religious beliefs when around your Aunt. Especially if you have strong negative feelings toward someone, don’t react quickly or speak without thinking. Take a breath before you speak. If you’re having a hard time holding back negative comments, gently excuse yourself. Say, “Excuse me. I’m going to go use the bathroom” or “I’m going to see if any help is needed in the kitchen.” If you have a hard time getting along with a relative, let someone in your family know (like a spouse/partner or sibling) that you’d like to minimize your interactions with this person. That way, if you get cornered into a discussion or argument you want to leave, you can signal for a rescue. You can agree on a sign ahead of time if you may need a rescue at a family function. For instance, you can make eye contact and give a hand signal that means, “Please help me escape this situation!” You don’t have to dread going to family functions because of a family member. Put your focus on spending time with the family you enjoy and doing activities you find fun. Even if the family member you hate is in the room, focus on other things. If you find yourself in a conversation with this relative, find a distraction to help you get through the interaction (like playing with the dog). If you fear sitting next to the relative during meals, suggest making name cards and sitting far from this person. One way to deal with a difficult relative is to give this person a job or a task at family gatherings. If a meal is being made, ask the relative to chop onions or set the table, and let him or her do it the way he or she wants. That way, the...

Summary in Portuguese:

Pense em como deseja agir. Espere antes de falar. Busque apoio. Aproveite o momento. Mantenha a pessoa ocupada. Use o bom humor. Tenha um plano de fuga.


Article in English: Before you start asking others about your question, try a Google search to see what kind of results you get. You can even formulate your search in the form of a question, or you can just search for the keywords.  Searching on your own before asking is very important. If the solution to your question is easily searchable, you will receive scorn from the people that you ask the question to. If you want to search a particular site for information, add "site:example.com" to the end of your search phrase. Google will only return results from the site you specify. The internet is a huge place, and chances are you're not the first person to have the problem that you're experiencing. Take some time and hunt down potential answers that already exist. This can save you a lot of time and headaches down the road. Many products and services have FAQ (Frequently Asked Questions) lists on their web pages. These can provide quick answers for common questions about that product. Try to find the FAQ for the topic that concerns you, if one exists. If you've found some resources that help but don't completely solve your problem, make note of them. You can use these when you formulate your question to show others that you have already done your own research and to help them narrow down their responses.

Summary in Portuguese:

Faça uma busca na web sobre a sua pergunta. Suponha que a pergunta já tenha sido feita antes. Procure FAQs. Anote respostas parciais.


Article in English: Before you start doing wall push ups, you should make sure the wall you've chosen can accommodate push ups. An ideal spot should be away from any corners so that you have a long, straight wall. Additionally, the wall you choose should be free from any objects or obstacles.  Make sure there is nothing hanging on the wall where you decide to do push ups. This includes picture frames, decorations, etc. Choose a blank part of the wall that is also far from any potential hazards, like windows or kitchen "pass through" window holes (for a breakfast bar).

Summary in Portuguese:


Article in English: Before you start grabbing haphazardly, it’s important to know exactly what you’re trying to avoid. All species of catfish have small, pointed spines emerging from the front edge of the dorsal fin (the one on the back) and pectoral fins (the ones just behind and on either side of the head). For this reason, you’ll want to keep your hands away from the front of the fins at all times.  These spines contain a small amount of non-lethal hemolytic toxin, which can prevent blood from clotting properly if the sharp tips manage to break the skin.  Contrary to popular belief, it’s impossible for a catfish’s whiskers to “sting” you. They’re soft, flexible organs that are used to aid in finding food, and pose no threat to anglers. Position the webbing between your thumb and forefinger on the rear edge of the dorsal fin. When a catfish is removed from the water, its spines extend instinctively. The dorsal fin spine can actually serve as a “backstop” where you can wedge your hand.  It’s generally safer to place your hand behind the spines rather than in front of them, as you’re less likely to slip and run your fingers over them accidentally. Take your grip carefully to avoid getting poked, especially if the fish is still alive. Angle your hand so that your thumb and four remaining fingers are pointed toward the fish’s mouth. Make sure your fingers are resting just behind the fins to stay clear of the spines on the frontal edge. If possible, slip your fingers underneath the fish’s belly and press your fingertips together for a more secure grip. If for some reason you’re unable to take hold of your catch from the back, modifying your hand positioning slightly will allow you to grip it safely from the other side. This time, cover the fish’s belly with your palm and bring your thumb around so that it sits at a safe distance from the dorsal spine. Then, anchor your fingers behind the pectoral spines where they can’t jab you.  Pinch the pectoral fin opposite your thumb between your middle and forefinger for added control. The...

Summary in Portuguese:

Encontre os espinhos das barbatanas. Envolva sua mão ao redor da parte de trás do bagre. Coloque seus dedos em qualquer dos lados das barbatanas peitorais. Como alternativa pegue o bagre por baixo.


Article in English: Before you start making your fake braces, you'll need to gather some materials. To make fake braces, you'll need the following:  A bobby pin A small rubber band Butterfly earring backs A pair of pliers Scissors Silly bands in multiple colors, if you want colored braces A hot glue gun To start, unbend your bobby pin. Fold it outward, forming a 90 degree angle. Bobby pins are not very strong, so you should be able to do this with your fingers. You want your bobby pin as straight as possible. This will help your fake braces look realistic. Use your pliers to form a straight line with your bobby pin. Then, use the pliers to smooth out any waves or wiggles in the pin.  Have patience. This can take quite awhile depending on how uneven your bobby pin is. The straighter you make your bobby pin, the more realistic your fake braces will look when you put them in your mouth. Once the bobby pin has formed a straight line, wash the pin with antibacterial soap in warm water. As you'll be putting the bobby pin in your mouth, you want it to be clean. Pliers can be very dirty. Then, set the bobby pin aside until it's dry to the touch. Bobby pins are not very big, so this should not take too long. From here, use your fingers to bend the bobby pin into a U-shape that fits in your mouth. It can help to place the bobby pin in your mouth and shape it around the curve of your top teeth. Make sure the curve is smooth, as this will help the braces look more realistic. Now you will need to add the earring backs to the bobby pin. Place about four earring backs along the bobby pin, so the flat backs of the earring backs are facing your teeth. You want to place the earring backs so each back fits over the front of one of your teeth. You may have to put the bobby pin in your mouth on occasion to gauge where to place the earring backs. This can take a long time, as earring backs may slip off easily. Be patient. Snap on the earring back at equal distances.  Butterfly earring backs have two small loops on the front. The idea is to push the...

Summary in Portuguese:

Reúna os materiais. Entorte o grampo até que ele forme um ângulo de 90º. Regularize o grampo com o alicate. Lave e seque o grampo. Usando os dedos, vá entortando o grampo num formato em "U" que caiba na boca. Encaixe as tarraxas no grampo de modo que a parte plana fique voltada para os dentes. Prenda as tarraxas ao grampo com cola quente. Entrelace os elásticos nas voltas das tarraxas. Prenda um elástico às pontas do aparelho. Ponha o aparelho.


Article in English: Before you start painting, you will need to cover your floor with a painter's canvas. Move and/or cover any furniture or other valuables in the room using painter's plastic. You can move your furniture to the center of the room and place a tarp or canvas cloth under the wall that you will be painting. Place your painting materials on the tarp and keep them there at all times. Do not put brushes, paint buckets, or paint trays on your bare floors or on other bare surfaces. Before you use your primer or paint, take a moment to mix them well with a mixing stick. This will help to ensure that the pigments in the primer and paint are evenly distributed. Never shake your paint cans. This can cause dry paint chips from the lid to mix into the paint. Always stir it with a mixing stick. . A smooth even surface will make it easier to achieve professional quality results, so take the time to check your wall for imperfections and fix them up before you get started. For example, you can.   Patch cracks or holes using patching compound for plaster walls and joint compound for drywall surfaces. Spackle works well for both. Apply the compound with a putty knife and allow it to dry according to the manufacturer's instructions. Sand patched and/or rough surfaces smooth using 220-grit sandpaper. Vacuum or wipe away dust when you are done.

Summary in Portuguese:

Proteja o chão e os móveis. Misture o primer e a tinta. Prepare as paredes.


Article in English: Before you start practicing singing, have the children take a deep breath and then yawn. This will open the throat to prevent strain when singing. Children need to learn how to breathe properly when singing. Do some breathing exercises so they can understand how to regulate breath while they sing.  Have the kids breathe in through their noses and out through their mouths. Encourage the kids to direct air into their stomachs and diaphragms instead of their chests. Have them place their hands on their stomachs and tell them to direct air so their stomachs rise. Have the kids count when they breathe. Have them inhale for 4 counts and then exhale for 4 counts. Have the child sing something like "la" or "ah" and figure out what their natural pitch is. Use a pitch gauge to measure their pitch. You can also play a few notes on a piano or other instrument to find a note near the child's range. Once each child has their starting point, you can use this as a basis to explore common beginning scales. Walk them through a basic A/B/C scale, using a recording of scales to help. Start near the child's natural range and have them move up and down the scale as needed. Don't worry if the child does not hit notes perfectly right away. The point is to get a rough feel of their pitch. You can work on accuracy later. Children respond to visual cues. Raise your hand up and down to instruct a child to raise and lower their pitch. You can also try using body parts to teach the do-re-mi scale. For example, place your hands on your knees for "do," move your hands to your thighs for "re" and so on.

Summary in Portuguese:

Aqueça com bocejos. Pratique a respiração. Encontre as notas mais confortáveis. Use as notas como base para explorar escalas. Ilustre as escalas e tons com recursos visuais.


Article in English: Before you start setting up your game of Monopoly Empire, you may want to check the game components to ensure that you have everything. Checking the game components will also help you to become more familiar with the game pieces and board. You should have:  a Monopoly Empire board 4 Towers 6 game tokens 30 Billboard tiles 6 Office tiles 14 Chance cards 14 Empire cards Monopoly money 2 dice After you have checked your game components to make sure that you have everything you need to play, you can set up your game board. Unfold the board and place it on a table, the floor, or wherever you plan to play the game. Make sure that you place the board somewhere that all of the players have easy access to the board. Shuffle the deck of Chance cards and the deck of Empire cards and place them in their designated spots on the board. The Chance cards are similar to the Chance cards used in regular Monopoly. The Empire cards are similar to the Community Chest cards in Monopoly, which often give you advantages that may help you win the game. You will get two Empire cards at the beginning of the game. The brand billboard tiles have specific places all around the game board. Look for these spaces and match the billboard tile to the billboard space. For example, the Coca-Cola billboard tile should go on the Coca-Cola billboard space. You will be competing against your fellow players to obtain these tiles and fill up your tower first. The Water Works and Electric Company tiles have a specific spaces on the board where you should place those tiles until someone purchases them. There is one space for all four of the Water Works tiles and one space for all four of the Electric Company tiles. The only tiles that you do not place on the board are the six office tiles. Leave these tiles off of the board along with the dice. You can put them off to the side or have someone be in charge of them. The banker is in charge of handling transactions, managing auctions, giving players money when they pass “GO,” and collecting fees and fines....

Summary in Portuguese:

Verifique os componentes. Abra o tabuleiro. Embaralhe as cartas e coloque-as no tabuleiro. Coloque os anúncios nos seus respectivos lugares. Coloque também as fichas das Companhias de Água e Energia. Deixe o dado e as seis peças de escritório fora do tabuleiro. Escolha um jogador para ser o banqueiro. Dê duas cartas Império e uma torre para cada jogador. Os jogadores devem escolher seus peões e colocá-los no "PONTO DE PARTIDA".


Article in English: Before you start tiling, make sure that whatever surface will be supporting the tiles will be strong and structurally sound. You don't want to do all this beautiful tile work just to have to tear it down in two years! This means checking the wall studs if you're putting the tile on a wall, the subfloor and floor joists if you're tiling a floor, or the counter base and tile backing if you're tiling a countertop.  Look for signs of mold and rot. This will usually be obvious, with seriously discolored wood or a surface which is soft and gives way under pressure. You'll also want to look for cracks in the surface that you're tiling. Small cracks may be normal but big cracks might need to be dealt with before you can continue. If you don't have a solid surface to put your tiles on, you'll need to add one. Cement board or drywall is best, as these can handle the moisture of the tiling process. Plywood should be absolutely avoided, since the wood will warp with the added moisture and it will also be less waterproof, even after tiling. Cover any joints. Make sure that joints between cement boards or drywall are bridged with fiber mesh tape. You do not want the panels to move individual once your tile is up, since this will cause the tiles to crack. With your surface prepared, you'll want to create even lines that you can follow when setting your tiles. For glass tiles, using a laser level will be the easiest option. These can be purchased fairly cheaply and will project a straight line onto your surface that you can follow with your tiles. Just set it to level and then project the line where you want the tiles to go.  A laser level is handy because it will continue to be available even after you lay down your mortar. You can use a chalk line to line up your tiles but it's easy to accidentally cover it. Getting a level line is important because walls, ceilings, and other surfaces in your home are often not as straight as they look. A wall, for example, can be taller in one spot than it is in another. Dry fit your...

Summary in Portuguese:

Verifique a integridade estrutural da sua superfície. Adicione um material de base, se não tiver um. Crie linhas guia. Teste o padrão dos azulejos.


Article in English: Before you start to change, pinpoint the areas of your life that are somewhat rigid and could use some loosening up. What patterns do you repeat?  Start when you get up in the morning. What's the first thing you want to do in the morning? When does your routine start? Keep a notebook with you on a normal day and make a note of every time you do something that feels routine. If you walk to work, do you walk the same way every day? Do you sit in the same desk during classes? Bring the same kind of things for lunch? Always order the same meal at a restaurant? Always ride the same bus? What about your clothes? Often, repetitive behaviors are the result of deeply ingrained anxieties and limiting beliefs that show up in unexpected ways. As you begin to note the content of your routine in a given day, consider the possibility of changing each item. Does it make you nervous to consider not ordering that drink at Starbucks? Or taking the bus instead of walking? What's scary about the idea?  Write these down next to the steps in your routine. Try to be as specific as possible. What's scary about sitting next to a stranger and being drawn into conversation? What keeps you from visiting that new restaurant? Ask your friends and family for help. Often, your friends will know you better than you know yourself. Ask simply, "Am I predictable?" If you suspect you are, they'll probably have particular patterns identified that you may not even be aware of. Part of spontaneity is being active. During the day, make note of the times that you're sitting around the house with nothing in particular to do, or times that you're bored. What do you choose to do with that time? When you list these, also make note of "dream days." If you were doing anything with that time, given unlimited resources and opportunities, what would you do? What would make for the perfect evening after work or school? Look back over your list and decide what you'd like to change. Some routine is good--having habits can keep us productive and comfortable. But...

Summary in Portuguese:

Faça uma lista de suas rotinas. Identifique suas ansiedades. Fique atento ao tempo livre. Selecione comportamentos mudáveis.


Article in English: Before you start to wear your new leather pants, take a moment to spritz them with a leather protectant product. These usually come in small spray bottles are available at most clothing stores. Just one pass with the spray will protect your pants, to a limited extent, for an entire season. As with any product, test out your protectant on a small area of your pants before applying it all over. Lay your pants out on a towel. Take a bit of the conditioner into your hands, it will have a soapy feel, and gently rub it into the surface of your pants. Keep rubbing in small circles until the product is absorbed entirely. Repeat this process every month to keep your leather pants feeling soft and flexible. Make a homemade version of leather conditioner by mixing three parts of olive oil with two parts vinegar in a small bowl. Instead of folding, hang your pants by their straps on a wooden hanger. If you are worried about dust, place them inside of a cotton garment bag. If they are hanging next to other clothes, keep them away from dark fabrics, as they may discolor the leather. Call ahead to your dry cleaner to check if they accept leather goods. If they do, when you bring in your pants make sure to point out any stains or areas of concern. Also, if your pants have a matching top or other accessory, get those cleaned as well.  Some dry cleaners are considered leather specialists. This means that they follow practices that are less likely to damage your pants, but this extra level of service may result in a higher bill.  If you do point out a stain, it is even better if you can tell your cleaner where the stain came from and how long it has been there.

Summary in Portuguese:

Aplique um protetor de couro. Aplique um condicionador de couro mensalmente. Guarde a calça em um cabide. Leve a peça para uma lavanderia a seco.


Article in English: Before you start writing, or typing, or even thinking too much about your book, be honest with yourself about your reasons for writing it. Are you hoping to become rich and famous? Is it a necessity for advancing your career? Do you dream of seeing your name on a book cover? Do you simply have a great story that you want to share with the world?  Writing a book is both a vocation and an avocation—that is, both a job and a passion. Figure out why you need to write, and why you want to write. Keep your goal or goals in mind as motivation. Just remember to keep them realistic. You probably won't become the next J.K. Rowling by your first novel. There’s no one ideal workspace for every writer. Some prefer a quiet desk in an isolated room, while others work best amidst the clatter of a coffee shop. Most writers, though, tend to work best with minimal distractions and with easy access to any materials they may need.  While moving from a cafe to a park bench to the library may work for you, consider setting up a single workspace that you always—and only—use for writing. Set up your writing space so you have any supplies or references that you’ll need close at hand. That way, you won’t lose your focus looking for a pen, ink cartridge, or thesaurus. Pick a sturdy, supportive chair—it’s easy to lose focus if your back aches! It’s easy to say that writing occurs in spurts of inspiration, so you should just be ready to drop everything and write when the spark of creativity hits you. However, this is also a great way to not get any writing done. Instead, try specifically blocking off a writing time into your daily schedule.  The average book writer should probably look to set aside 30 minutes to 2 hours for writing, at least 5 days per week—and ideally every day. Block out a time when you tend to be most alert and prolific—for instance, 10:30-11:45 AM every day. Scheduling in writing time may mean scheduling out other things in your life. So long as you’re not cutting out time with loved ones or sleep, it’s probably a...

Summary in Portuguese:

Esclareça o porquê de escrever um livro. Prepare um ambiente que funcione para você. Agende a escrita como parte de sua rotina diária. Estabeleça objetivos diários e semanais. Escreva sem se preocupar com a edição. Busque uma segunda opinião com frequência e desde o início.


Article in English: Before you take any enzyme supplements, talk to your doctor about how these supplements will work for your body. According to natural health practitioners, enzyme supplements help the lymph system to break down complex fats and proteins and aids the digestive system.  You can take digestive enzymes with your meals and take systemic proteolytic enzymes between meals. Proteolytic enzymes are the primary tools your body uses to digest organic debris in your circulatory and lymph systems. Supplementing this improves your body’s ability to do this. Proteolytic enzymes also help to remove Circulating Immune Complexes (CICs) from your body. As CICs accumulate in your body, they can trigger an allergic response from your immune system and overwhelm it. Taking proteolytic enzyme supplements eases this burden on your body and frees up your immune system to do its real work: prevent disease and illness. There is no scientific evidence that cleanses benefit your overall health. But some natural health practitioners believe a cleanse can help to activate your lymph system and flush out other toxins in your body. Try a three day cleanse if you have never done a cleanse before and are looking to clean out your lymph system. Three days is considered the minimum time it takes to flush out your lymph system. One week prior to the cleanse, try to adhere to a meat free, flourless and sugar-free diet. One or two days before the flush, eat only raw fruits, seeds, nuts, sprouts, and vegetables.  Choose one juice you’d like to drink for the full three days: apple, grape, or carrot. The only other juice you’ll be drinking during the cleanse is prune juice. In the morning, have one glass of water, followed by 8-10 ounces of prune juice, mixed with the juice of one lemon. This will promote bowel movement. Sip the juice slowly and chew it so it mixes well with your saliva. Drink alternating glasses of your chosen juice and filtered water all day until you have consumed close to 1 gallon of juice and 1 gallon of water. You can add lemon...

Summary in Portuguese:

Converse com um médico sobre suplementos enzimáticos para se informar sobre o funcionamento deles. Faça uma limpeza linfática de três dias. Experimente uma limpeza de ervas de dez dias.


Article in English: Before you throw yourself upside down in a handstand attempt, spend a little time in a headstand. You may have done these as a kid: this is a much easier position to get into and hold and will also train you to keep your core tight and push through the shoulders and fingers to maintain your balance. The headstand makes great preliminary practice for being inverted. Headstands can cause strain on the neck if you’re not careful because your weight is being partially supported by the top of your head. Use a pillow for cushioning if it’s your first time and don’t hold it for too long. Make sure you’re bearing your weight on the shoulders and forearms/hands, not the neck itself. Now that it’s time to actually begin training the handstand, start by using a wall. Place your hands a couple inches away from a sturdy wall and kick one leg straight up behind you, followed by the other, to lift you into a vertical position before you come to rest against the wall. Your goal at first is just to get used to kicking up into position and being upside down. Hold this stance for 10-30 seconds at first, then try increasing your time as you get stronger.  Once inverted, your back should be slightly arched with only the soles of the feet or toes making contact with the wall. If your back touches the wall, it means you’re too rounded or off your axis and you’ll lose balance. If you find that you’re having trouble kicking up to the wall, begin instead by facing away from the wall and walking your feet up a little at a time until you’re inverted; this can also make a good conditioning drill for relying on core and shoulder stability. As you get more comfortable in a handstand, start coming away from the wall. Hold the handstand for as long as you can on your own, using a light press against the wall if you feel yourself falling. This will teach you to stay slightly forward on your fingers which aids in balancing. Work towards minimizing the time you spend touching the wall. In a freestanding handstand, maintain your balance by...

Summary in Portuguese:

Comece com a parada de mão normal. Dê um impulso contra a parede com os pés. Aprenda a se equilibrar. Intensifique o exercício.


Article in English: Before you try to contact your angel, make sure that you know who your angel is and what your angel’s special powers are. If you are trying to contact a specific angel, then take some time to learn a little more about that angel.   To identify your guardian angel, watch for signs. Pay attention to names and symbols that come up a lot. For example, if you notice that the name Michael keeps coming up, then your guardian angel might be Michael.  You may also choose an angel to contact based on that angel’s associations. For example, Raphael is associated with healing and protection for travelers, so you may want to contact him if you have been dealing with illness or if you are planning a trip.  Some people think of their deceased loved ones as their guardian angels. For example, you might identify a grandparent with whom you were close as your guardian angel. Creating an altar might help you to contact your guardian angel by designating a space for spiritual energy. To create an altar, set aside a small space, such as a bookshelf or the top of a dresser. Place a cloth over the area and then add a candle and an object that reminds you of your guardian angel. Some people like to include photos, food, herbs, crystals, incense, and water as part of their altars.   Think about the objects, colors, numbers, and other items associated with your angel as you choose items for your altar. Purchase a special candle just for your altar. Only use the candle when you want to communicate with your guardian angel. Place photos of deceased loved ones on your altar if you think of them as your guardian angels. Many people use special prayers to help them make contact with their angels. Some angels have prayers that you can learn and use when you contact your angel. If your angel is not well known, then you may want to consider writing your own prayer to that angel. You can write a prayer by following the basic structure used by other prayers to angels:   address your angel acknowledge your angel’s special powers identify your...

Summary in Portuguese:

Identifique seu anjo da guarda. Crie um altar. Aprenda uma oração. Escolha um momento para entrar em contato com o seu anjo.


Article in English: Before you try to have an OBE, make a conscious decision that you will have one! Regularly remind yourself of your intention, and do so more frequently as you approach the time when you want to attempt the OBE. This is especially important in the last few hours before your designated time. You might try repeating a specific phrase or mantra to yourself, such as, “Tonight I will consciously leave my body and then return to it.” Pick a specific time to attempt an OBE and designate a comfortable and familiar “practice area” outside of your regular bed where the OBE will take place. Your designated area should be a quiet and comfortable spot where you can focus without distraction.  For example, you might decide, “I will have an OBE tomorrow night after I go to bed.” Then, designate your couch as the space where you intend to have the OBE. It’s important to choose a spot other than your regular bed for this. Otherwise, you are more likely to simply fall asleep instead of entering an OBE state as you drift off! Look at this designated area as a space for personal exploration. You can even decorate the space ahead of time to make it feel more special. For example, you might hang crystals to create an otherworldly vibe. Go to sleep in your regular bed at your usual bedtime. When you get ready for bed, set an alarm on your clock or phone to wake you up about 4 hours after you expect to fall asleep. You may need to adjust the time you choose for your alarm based on how long it takes you to fall asleep. The alarm should go off after you’ve had plenty of time to enter deep REM sleep. As you’re drifting off, try to focus your attention entirely on your intention to have an OBE. This should be the last thing you consciously think of before you fall asleep.  If you find your thoughts wandering, gently direct your focus back to your intention. You may find it helpful to repeat your chosen phrase or mantra affirming your intention. Once the alarm wakes you, get out of bed. Sit quietly for about 15 minutes, then move to your...

Summary in Portuguese:

Acredite mesmo que fará a projeção de consciência. Estipule um horário e lugar para a experiência. Vá dormir, e coloque um alarme para despertar em quatro horas. Deite-se na cama, e mentalize a sua intenção. Quando o relógio despertar, vá para o local escolhido. Deite-se de barriga para cima, e concentre-se na sua intenção. Imagine a sua alma ultrapassando a barreira corporal, e passeando pela casa. Conforme for pegando no sono de novo, continue concentrado. Seja paciente, e anote as experiências.


Article in English: Before you try to say Italian words, take some time to understand how vowels and consonants sound in Italian. You can find many of these pronunciation guides online.  There are only 7 vowel sounds in Italian. When two or more vowels occur in a row, pronounce them separately. Some vowel sounds depend on the part of Italy you’re in. Most words in Italian are phonetic, meaning they are pronounced the way they are written. Most consonants sound similar to the way they are pronounced in English. The exceptions are the consonants c and g. These vary depending  on the letters that follow them. Pronounce double consonants more forcefully than single consonants. Italian is a very emotional language. Use your hands. Let your emotions out. Let them be wild, bold and expressive.  The key is to say Italian vowels short and clear. Don’t draw them out. In English, you may end with a gliding sound. Italian is more abrupt. Open your mouth wide to form a big and round vowel sound. For example, the letter "a" should be spoken with a wide open mouth. Say “aahh!”

Summary in Portuguese:

Use um guia de pronúncia. Fale com expressividade.


Article in English: Before you undergo a stem cell or bone marrow transplant, your doctor may recommend that you go through chemo, radiation, or both. Intense doses of chemotherapy and radiation will kill the cancerous cells, making it less likely they’ll multiply later.  If your doctor recommends intense chemotherapy, they may prefer you to have it on an inpatient basis, or in a specialized cancer center where you'll have more support. The side effects of intense chemotherapy might be more than you can treat on your own at home. If your doctor recommends you only undergo radiation before the transplant, they may recommend full-body irradiation. Instead of targeted irradiation, you would be placed under a machine like an MRI machine, and your entire body would be radiated. If the lymphoma has not yet spread to your blood or bone marrow cells, your doctor may be able to remove some of your healthy cells, then re-inject you with them after your chemo or radiation. Your doctor will need to perform blood and bone marrow tests to see if you qualify for this type of transplant. If the lymphoma has already spread, you can’t be re-injected with your own cells. Instead, you can undergo an allogeneic transplant, which uses the cells of a donor instead of your own. You’ll still need to undergo chemo or radiation first.

Summary in Portuguese:

Faça quimioterapia e radiação preparatórias. Faça um transplante autólogo se suas células estiverem saudáveis o suficiente. Use as células de um doador se as suas não estiverem saudáveis.


Article in English: Before, he always seemed ready to hang out, and now, his reasons for not being able to see you are piling up. At first, you believed him when he said he had a stomach ache or was too tired to go out, but you're starting to wonder if he's really trying to tell you that he doesn't want to spend time with you because he's busy hanging out with some other girl. Here are some signs that he may be cheating:  If he used to save all of his free time for you, but now he's always going out for "boy's night." This is especially suspicious if he doesn't have that many male friends, or never showed much of an interest in hanging out with his bros before. If he's suddenly working overtime all the time. Though he's worked overtime occasionally in the past, suddenly things are really busy at work, and he seems to always be there instead of hanging out with you. Of course, many professions have a busy season, and he could be working on a more time-consuming project, but it's more likely that he's using overtime to mean "time with my other girlfriend." If he's always too tired to stay out late or hang out and was never tired before, this may be a sign that he's using his energy on someone else. If you made a routine of having lunch or dinner together often and now he's never in the mood, or just doesn't feel well or isn't hungry. None of these signs alone means that your boyfriend is cheating on you. But if all of these things come up repeatedly, then it either means that he's spending a lot of quality time with someone else, or that he doesn't want to spend time with you anymore. If he's always making excuses for why he doesn't want to hang out with you, then you should ask yourself why you're still in the relationship. Even when he's not making excuses, your boyfriend could start saying things that make him sound like another person all together. If there's suddenly a change in how he talks to you and how he talks in general, then he may be thinking of another lady. Here are some signs that the things he says may show that...

Summary in Portuguese:

Preste atenção nas desculpas dele. Preste atenção nas coisas que ele fala.


Article in English: Begin  by turning off the shutoff valve on the water supply line. Then flush the toilet to remove all the water from the tank and the bowl.  Disconnect both ends of the water supply tube at the shutoff valve and at the toilet tank. You want the toilet and tank to be as dry as possible before you remove it, so go a step further and use a sponge to soak up any water that's left after you flush. Use a ratchet wrench or a basin wrench to remove the nuts from the mounting bolts that hold the tank onto the bowl.  There will be one on each side of the tank, and there may even be a third one in the middle. Gently lift the tank off the bowl. Once the tank is off, remove it from the bathroom or set it to the side or somewhere it won't be in the way. Pry the trim caps off the floor bolts.  Use an adjustable wrench to remove the nuts from the floor bolts. If you can't get the nuts off, try spraying them with penetrating oil. If you're still unsuccessful, you may have to use a nut splitter or cut the bolts with a hacksaw. There is a wax ring under the toilet that seals the bottom of the bowl to the end of the drain pipe (called the toilet flange).  Straddle the toilet and gently rock it from side to side in order to break the seal.  Once you do, lift off the bowl and place it nearby on its side. Using a putty knife, scrape away the old wax from the toilet flange and from the bottom of the toilet. Throw the old wax in a bucket line with a plastic bag.   Clean the flange with a stiff wire brush. Put a rag inside the toilet flange/drainpipe to keep sewer gases from coming into the bathroom.   Place a bucket upside-down over your rag.

Summary in Portuguese:

Livre-se da água. Retire a caixa acoplada. Remova os parafusos do chão. Remova a vedação. Faça uma limpeza. Vede o buraco.


Article in English: Begin brainstorming with your pencil on paper. It is good to imagine words and images, but the quickest results occur once you put those ideas out onto paper. Use a sketchbook or blank notebook, and start drawing several different ideas.  They key to designing something in the beginning is to give yourself plenty of options. The best way to go about these sketches is to get as many out as you can. Don’t worry as much about the quality of the logo. You will be spending plenty of time refining and expanding the designs you’re happy with. Consult with your bandmates to choose a handful of your favorite designs. Try to narrow your selection down to five or six logos. If it helps you, cut each design out and lay them out next to each other. Now create variations of each design. Modify the original design in some way, for example, try to make the logo more simple and stripped down. Try to keep a balanced weight for each design in regards to graphics, color, and size.  Use one of the revisions to redraw the original design into a cleaner logo. If the design has a mixture of words and images, try strip the design of one of these features. The more ideas you throw out, the more likely your band will agree on one. Keep every sketch and design, even if you aren't sold on one. Spend a while brainstorming with your bandmates and trusted friends about the designs. Take any feedback somebody has seriously. Have each member choose their favorite out of the whole series of designs. Isolate each design that was chosen as a favorite from the band.  Line up the chosen designs and have a vote if anybody likes somebody else’s choice more than theirs. Hopefully some of your band members will discuss what they like or dislike about your designs. Ask them what works if they don’t bring it up. Once you’ve narrowed your designs to about 3 or 4, you should continue modifying and revising. With this round of revisions, you shouldn’t alter the design too much. Make subtle changes at this stage. For example, you could make a line thicker...

Summary in Portuguese:

Desenhe diversas ideias. Revise suas criações favoritas. Mostre seu trabalho para seus amigos ou colegas de banda. Continue revisando.


Article in English: Begin by addressing the audience. It buys you time and calms your nerves. Pause, smile and count to three before saying anything. ("One one-thousand, two one-thousand, three one-thousand. Pause. Begin.) Transform nervous energy into enthusiasm. It's all about finding whatever works for you. Maybe drinking a cup of peppermint tea before you speak does the trick. Maybe drinking water every five minutes will do it for you. Once you find what works for you, stick to it. You can also develop a routine for talking to friends. Find something that calms you down when you're nervous about speaking, whether it's grabbing a Koosh ball in your coat pocket or smiling a bit more. Rehearse out loud with all equipment you plan on using. Revise as necessary. Work to control filler words; practice, pause and breathe. Practice with a timer and allow time for the unexpected. The more you practice, the more natural and well-spoken you will sound when it's time to speak. And the better you feel like you know what to say, the more confidence you'll have when it counts. If you're nervous or have accidentally misspoken, don't draw people's attention to it by apologizing for it. Just get on with what you have to say and people will forget all about what you said. Saying, "Sorry guys, I'm just so nervous," or "Oops, that was awkward," will only make things more awkward and uncomfortable. Everyone makes mistakes and there's no need to acknowledge yours unless you're really, really good at poking fun at yourself. Focus your attention away from your own anxieties and concentrate on your message and your audience. The most important thing is to get your point across, not to look like Steve Jobs when you do it. If you focus less on yourself, you will feel less self-conscious and more like a messenger, and that will take off a lot of the pressure. Before you speak, remind yourself about how important the message that you have to convey is, and why conveying it matters to you. This will make you stop worrying about whether you're talking too...

Summary in Portuguese:

Desenvolva uma rotina relaxante. Pratique, pratique, pratique. Não se desculpe. Concentre-se na mensagem — e não no meio de comunicação. Ganhe experiência. Perceba que as pessoas querem que você tenha sucesso.


Article in English: Begin letting God and the Holy Spirit into your life by praying. Pray every day if you can, in private or in church. Just have conversations with God and get used to having this spiritual time. With time, you will feel filled with the Holy Spirit whenever you pray, as well as when you go about your day normally. If you’re having trouble connecting with the Holy Spirit, one common way to feel more connected to God is to sing. Sings songs of praise to the Lord and let that spiritual feeling fill your body and soul. There are lots of great songs of praise, from hard rock to gospel choirs. You can find a song for almost any mood you’re in or any trial you’re suffering.  Try listening to Damion Suomi’s "The Lion, The Ram and The Fish" when you’re feeling like you’re having trouble being a good Christian. Sing "His Eye is on the Sparrow" if you’re feeling like you just can’ win in life. Try "In Christ Alone" if you’re feeling happy and fulfilled in Christ. You can read the Bible to feel even closer to God and the Holy Spirit. Turn randomly to let the Holy Spirit guide you to the right passage for you, if you don’t feel like reading all the way through. Schedule a nice long talk with your priest, pastor, or other preferred spiritual leader. They can help you go through some specially chosen passages, lead you in a prayer, or help you find God’s hand in the trials of your life. Remember, while you don’t need to follow their every word, spiritual leaders are there to help you and can be very useful when you’re feeling alone and confused. You can meet in groups at school, go to a full church, or just hang out with other Christians you know. Getting together to pray and talk about your trials will really help bring the Holy Spirit into your life and theirs!

Summary in Portuguese:

Ore a Deus. Cante louvores. Leia a Bíblia. Converse com seu pastor ou sacerdote. Passe tempo com outros cristãos.


Article in English: Begin with a passage the students can read at least some of. Have each student read the passage out loud. As they do, provide feedback on words and anything else they need help with. Start with very basic passages. Look for passages for beginning learners. Have your students listen to you read the passage aloud, while following along with the text. This helps the students hear how it's supposed to sound. Re-reading passages is the main way to learn fluency. Have each student re-read the passage aloud several times, while you provide feedback.

Summary in Portuguese:

Peça para os alunos lerem uma passagem. Leia a passagem em voz alta. Encoraje-os a reler a passagem.


Article in English: Begin your apology with a heartfelt, “I’m sorry.” Express your remorse with sincere and authentic words. Let your friend know that you regret that your behavior negatively impacted them.  For example, you could say: “I am sorry that my actions hurt you” or “I apologize that I didn’t give you a chance to explain yourself.”  A false apology will not bring your conflict to a happy conclusion. You don’t have control over your friend’s actions, but you do have control over your behavior and reactions. Once you accept that your words and deeds, however minor, contributed to the conflict, you will stop justifying your poor behavior. Let your friend know that you recognize your role in the fight.  For example, you could say: *I realize that showing up late was inconsiderate and hurtful” or “I know I waited too long to tell you that I felt hurt.”  Do not tag an excuse or justification for your behavior onto this statement. Doing so will only negate your apology. In addition to saying “I’m sorry” and taking responsibility for your actions, you also need to make restitution for your actions. Let your friend know how you intend to make up for your behavior. Make sure your promises are sincere.  For example, if you promise to care more about your friend's wellbeing, you could say: “I will do a better job of asking about your life and struggles.” Make sure that this promise is achievable. If it is something that will require lots of work on your part, tell your friend ahead of time. Conclude your apology by asking for forgiveness. When you apologize, use phrases, such as “Please forgive me,” and “Can we move forward.” If your friend looks uncertain, you can reiterate that you take responsibility for your actions and you will strive to be a better friend in the future.  Your friend has the right to either accept your apology or withhold their forgiveness. If your friend doesn’t instantly forgive you, give them some space and time to process your apology.

Summary in Portuguese:

Mostre arrependimento. Assuma seus erros. Diga que vai se esforçar para mudar. Depois de pedir desculpas, aceite o que ele disser.


Article in English: Begin your research methodology section by listing the problems or questions you intend to study. Include your hypotheses, if applicable, or what you are setting out to prove through your research.  In your restatement, include any underlying assumptions that you're making or conditions that you're taking for granted. These assumptions will also inform the research methods you've chosen. Generally, state the variables you'll test and the other conditions you're controlling or assuming are equal. Your overall approach will be either qualitative or quantitative. Occasionally, you may also use a mix of both approaches. Briefly explain why you chose your approach.  If you want to research and document measurable social trends, or evaluate the impact of a particular policy on various variables, use a quantitative approach focused on data collection and statistical analysis. If you want to evaluate people's views or understanding of a particular issue, choose a more qualitative approach. You can also combine the two. For example, you might look primarily at a measurable social trend, but also interview people and get their opinions on how that trend is affecting their lives. This portion of your methodology section tells your readers when and where you conducted your research, and what basic parameters were put into place to ensure the relative objectivity of your results.  For example, if you conducted a survey, you would describe the questions included in the survey, where and how the survey was conducted (such as in person, online, over the phone), how many surveys were distributed, and how long your respondents had to complete the survey. Include enough detail that your study can be replicated by others in your field, even if they may not get the same results you did. Particularly in the social sciences, you may be using methods that aren't typically used, or that don't seem to fit with your research problem. These methods may require additional explanation.  Qualitative research methods typically require more...

Summary in Portuguese:

Apresente o problema. Estabeleça a abordagem metodológica geral. Defina como coletou ou gerou dados. Forneça antecedentes para métodos incomuns. Cite todas as fontes que contribuíram para sua escolha de metodologia.


Article in English: Being "hot" has the connotation of being an adult who people have an instant sexual attraction toward. This stands in contrast to being "cute". Usually when someone is considered cute, they are attractive in more of a youthful way and less of a sexual way. So if you want to be a hot woman, you can accentuate your curves. If you want to be a hot man, then you have to be more George Clooney than Justin Bieber. There is also a misconception that "hot" means "sexy", but they are not actually the same thing. "Sexy" means attractive in a more grown-up, mature way (where you do not need to have an edge). Think of the difference between a Megan Fox and Angelina Jolie. Angelina Jolie is mature and classy (which is where she gets her sexiness from), while Megan Fox is edgy, daring, and seductive (which is mostly what makes her "hot"). To look hot, you need to be a little intriguing and mysterious. When people see you, you want them to think "ooh" rather than "aww". You can do this by not telling everyone everything about yourself at once, not always being available, and just taking a longer time to open up. This will keep people wondering and guessing about you. You need to have a little edge. Think of the difference between a stereotypical rock star and a stereotypical teacher. If both are good-looking, you'd probably think of the rock star as hot, and the teacher as cute. Both are good, but if you want to be considered hot, flirting subtly or a tinge of rebelliousness helps. . To be sexually attractive, you need to be comfortable in your own skin and know how to emphasize your best qualities. That doesn't mean you have to show skin, but being just a little seductive doesn't hurt. If you feel comfortable doing it, let people see the parts of your body that you love the most—or just enough to intrigue them. Whether you're showing your sculpted arms or just a bit of cleavage, you'll be on your way to being hot. . Stand up straight and look proud and happy to be who you are and to look how you look. Keep your shoulders...

Summary in Portuguese:

Seja “gostosa” em vez de “fofa”. Afie sua ousadia. Permaneça confortável com seu corpo. Tenha boa postura. Entre em forma Seja higiênica. Pareça madura Mantenha ótimos cortes de cabelo. Experimente usar maquiagem se for uma menina. Pareça um pouco ousada.


Article in English: Being a good employee involves going above and beyond the call of duty. Try to be the best employee that you can be by setting personal goals in the short term to help yourself stand out. After a few days of work, try to identify the things you need to work on the most and make it your goal to get where you want to be.  If you're working in a kitchen, make it your goal to have all the sandwich recipes memorized by the end of the month, so you don't have to consult your cheat sheet. Or make it your goal to get your plate time down to that of the other employees. Focus more on the quality of your work and less on your efficiency in your first couple of weeks. Make every sandwich well before you worry about making it quickly. Worry about getting faster and producing more as you go on. Good employees are volunteers, willing to take on extra responsibilities and tasks when asked. If you want to cultivate a reputation as a reliable employee, then be willing to do things that need to be done.  It's also important to know your limits. If you've already got 10 things to do before you leave today, don't volunteer to do one more thing that's going to take several hours. Budget your time effectively. Be cautious when you need to be too. If a fellow employee asks you to do something you're not sure about, it may be more helpful to think up an alternative plan. Be tactful and defer to your boss for help, if necessary. A good employee is committed to doing their job well without trying to manage the way others work. When you're at work, stay focused on doing what you need to do to the best of your abilities. Don't spend time getting into other people's work unless they specifically ask for your advice or help. Stand out by getting everything done that you need to do. Try to avoid workplace gossip. It's easy to group into little work cliques that can distract you from your responsibilities. Just focus on doing your work, not how well other people do their work. If you see debris littering the floor of your workplace, don't...

Summary in Portuguese:

Trace metas profissionais mais imediatas. Seja sempre realista sobre as suas habilidades. Faça o seu trabalho e o de mais ninguém. Seja ativo. Acrescente algo novo à empresa.


Article in English: Being a leader at school doesn’t always mean you have to have perfect grades. But you should show a positive attitude toward your classes, participation, and giving out your best effort to everything. Teachers can usually tell if you are trying your best, and so can your classmates. Make an effort to work well in groups and get along with everyone. A good leader is someone who knows the rules and who understands different positions of authority. You may not agree 100% with your teachers and parents at all times, but you should always maintain a respectful, pleasant attitude toward them. Respect for authority prepares you for becoming an adult and entering the work world where you will have different types of bosses. Showing respect for adults now also shows your teachers, parents, and peers that you are a mature and confident leader. Come to school on time and get to each of your classes on time. Turn in your homework and other class projects on time. Be sure you have a planner or agenda book to help you keep track of project deadlines. Write down each day the upcoming due dates for projects and homework for every class. If you know how to do something in class that others don’t, offer to help them. Ask in a nice way if you can help students with class work, as long as it’s okay with the teacher. If you finish with some work early, and notice someone else who may be struggling with it, raise your hand and ask if you can help them with it. Helpful behavior extends to the halls too. If you see someone drop their books, help to pick them up. If a new student doesn’t know where certain things or rooms are, offer to help show them around. Be honest, don’t talk about others behind their backs, and make sure that you treat others the way you would like to be treated. Being a trustworthy person is a quality of a good leader. If you say you are going to do something, do it. If you say one thing to one person but different things to someone else (known as being “two-faced”), it will be found out that you are not...

Summary in Portuguese:

Faça o seu melhor. Respeite os adultos. Seja pontual e organizado. Ajude os outros. Seja confiável. Seja justo com todos. Seja positivo. Não se envolva em bullying ou fofoca.


Article in English: Being a monk means living in spiritual, physical,  and philosophical devotion to your faith. Begin your journey to monkhood by making a deep commitment to your spiritual path today. Begin studying daily, and engaging in prayer several time a day. Strive to embody your faith in every aspect of your life. Although the basic routine of a monk may be much the same in any order, there are also important differences to consider.  Monks in contemplative orders spend most of their time inside the walls of the monastery praying, while those in active orders leave the monastery to serve others. Some active orders assign monks to work far from a monastery. In communal orders, the monks spend time with their fellow monks, working, praying and eating together. In eremitic orders, monks are discouraged from interacting with each other and spend most of each day in their cells. Monastic orders are typically started by important religious figures who devote themselves to maintaining the traditions and working on the causes established by the founder. Regardless of the religion or order, nearly every monastic community practices celibacy. Begin walking the path monkhood by taking a personal vow of celibacy. This practice will allow you to gauge if this is a realistic and practical goal for you. Having committed successfully to celibacy will also show the depth of your devotion when you approach a monastery to join. Another aspect of most monastic orders is living in close community with others. This means sharing meals, sharing quarters, and in some cases sharing all worldly belonging with one another. You can begin testing out this lifestyle by joining a communal living situation. Look for community houses in your area with open rooms. Along with living in communion with others, monks across religious orders relinquish their ownership of material possessions. In some cases, monks donate everything they own to the church. You can get a taste of this life and move closer to monkhood but giving away some of what you own and...

Summary in Portuguese:

Devote-se à religião. Saiba mais sobre as diversas ordens monásticas. Comprometa-se a uma vida celibatária. Pratique a vida comunal. É necessário se desfazer de todos seus bens materiais.


Article in English: Being a perfectionist in your health goals may end up impeding your progress. If you try to be perfect in your new diet and eating habits, you may end up being so hard on yourself that you give up on the diet entirely. Instead, aim for moderate or small improvements in your diet and try to stick to them. You may want to re-evaluate your new diet if it is stopping you from living the kind of life you want to lead. If your new diet is stopping you from attending social events with friends and family, perhaps you should modify your dietary goals so that you can still have a social life. There's nothing wrong with going out for ice cream or fast food from time to time. As long as you have healthy habits overall, you're fine. Cancelling a lot of social events with friends and family to get to the gym may be a sign of unhealthy exercise goals. The strength of social connections with friends and family is an important factor in your health. Make sure you aren’t sacrificing a healthy social life to get to the gym, since you need both social ties and an active lifestyle to be healthy. You should not aim to exercise so you can eat more brownies, chips or other junk food. An exercise plan built around compensating for poor eating habits will not make you healthier. Instead, you should focus on a well-rounded, healthy diet and a regular exercise routine. Exercise should not be "punishment" for eating something. It should be something you enjoy (or at least tolerate), and that you can feel proud of accomplishing. Ask your family doctor for advice on specific health goals that would be healthy for you. In conversation with your doctor, set specific and measurable health goals that are meaningful to you.   Ask your doctor: “I see a lot of people doing the vegetarian diet. Do you think this would work for me?” Inquire: “How much should I exercise each week if I want to lose weight by the summer?” For instance, if you want to be able to swim a certain distance by the summer, use this as a starting point for setting your...

Summary in Portuguese:

Concentre-se na moderação, não na perfeição. Observe se a dieta está afetando negativamente sua vida social. Veja se você está cancelando eventos sociais frequentemente para fazer exercícios, pois isso pode ser um sinal de objetivos físicos não-saudáveis. Reflita se o exercício é uma forma de compensação para hábitos alimentares ruins. Obtenha ajuda médica se não tiver certeza dos seus objetivos de saúde.


Article in English: Being able to accept honest criticism requires you to show empathy for your partner. This means to stand in your partner’s shoes and try to see and feel things as he or she does, if only partially. To do this, try using the techniques of active listening as an aid.  First of all, focus your attention on what your partner is saying. You don’t need to say or do anything. Just listen and allow your partner to talk. Listening means just that – no talking for a while. You shouldn’t try to interject your opinion. Instead, send verbal and non-verbal signals that you’re listening by things like nodding, acknowledging important points, or by saying things like, “Mmmhmmm,” “Yes,” and “I see.” Empathy requires you to temporarily leave your own mental space and try to enter your partner’s and suspend your own perspective and opinions. This is definitely a challenge. But, by doing it you’ll be better able to focus on your partner’s feelings and appreciate the honest criticism.  Suspending your judgment doesn’t mean you have to accept your partner’s viewpoint. You can decide to disagree. But, for now, it means you need to push away your own views, opinions, and reactions. Empathizing with your partner involves affirmation, too. Don’t disregard your partner’s criticisms by insisting that they are wrong or not important, like by saying “Well, that just isn’t a big deal” or “Oh, get over it!” Keep in mind that the point of listening isn’t always to offer a solution, either. Your partner has an honest criticism. There may be a solution in the future, but the key thing now is to hear your partner out. Repeating what your partner says to you, in your own words, will help you to engage with the criticism actively. Stay respectful, for one. Then, restate and reformulate your partner’s points to be sure that you’ve understood correctly.  Say that your partner makes a point in your discussion. Try to repeat back what you’ve heard in different words. For instance, “OK, what I hear is that you think I’m being a bit selfish. Is that...

Summary in Portuguese:

Ouça o que ele tem a dizer. Não julgue. Parafraseie o que foi dito. Apoie a pessoa amada.


Article in English: Being able to read aloud effectively is essential for voice acting, especially if your job requires you to read from a teleprompter or script. Read books, magazines, or news articles out loud on a regular basis to get more comfortable with it. Spend a minimum of 30 minutes a day reading out loud. Practice enunciating words and work on your intonation. Try changing the sound of your voice as you read for an added challenge.  Practice reading a variety of material to improve your voice. You could start with Dr. Seuss and move on to The Hobbit and then challenge yourself with poetry. It should never sound like you are reading, but should sound like a performance. It is your job to bring these words to life. Try reciting monologues or reading from a script and recording it. Play it back to yourself to hear what you sound like, and make personal notes for improvement. The sound of your own voice might surprise you! The way you sound in a recording isn’t necessarily the same way you sound to yourself each day. Take note of these changes and get used to your recorded voice so that you can effectively express yourself over a microphone. When listening to your voice, consider whether you are using a nasal, mouth, chest, or diaphragm voice. A nasal voice sounds unpleasant and whiny, a mouth voice sounds very quiet, a chest voice sounds pleasant, but a diaphragm voice is the most powerful and has the best sound. To develop the diaphragm voice, practice breathing deeply and watching your stomach rise and fall. Make sounds that come from the diaphragm, such as laughing or yawning. Once you get the hang of it, it is merely a matter of maintaining the voice. A voice teacher can help you project from the diaphragm. Certain exercises can help you to control and improve your voice. Many of them are based on breathing. You could try humming a scale by blowing through a straw for breath control. You could lie on the floor and deeply inhale and exhale, making a “shh” sound while exhaling. Even simply sitting up straight with your...

Summary in Portuguese:

Adquira o hábito de ler em voz alta. Grave sua voz enquanto lê monólogos ou roteiros. Use o diafragma. Pratique exercícios vocais. Imite as vozes de pessoas famosas ou personagens da ficção. Improvise uma cena quando estiver interpretando uma personagem. Faça cursos de artes cênicas ou teatro, ou contrate um técnico. Faça aulas para desenvolver os vocais.


Article in English: Being active may release oxytocin, which may help you dilate faster by starting contractions. Go for a slow walk around your neighborhood, or climb the stairs in your home. Ask someone to go with you so that you’re not alone in case you need help. If your water breaks, stop walking and contact your doctor or midwife. Both an orgasm and the prostaglandins in semen naturally stimulate your uterus and thin your cervix, which helps it dilate. Additionally, your brain releases the hormone oxytocin during sex, which also helps start contractions. Try having sex to help you dilate faster if it’s something you’ll enjoy. Don’t have sex if your water has broken because the baby is no longer protected by amniotic fluid. Gently rub the pad of your finger over your nipple or roll the nipple under your finger. You should feel a tingling sensation, which means your nipples are stimulated. When this happens, your brain will release oxytocin to help start your contractions.  Stimulating your nipples releases a low amount of oxytocin that is safe for your baby. This technique may not work for everyone, but it won’t hurt to try. Feeling tense makes it difficult for your body to start contractions, which slows dilation of your cervix. Fortunately, relaxing may enable your body to begin contractions. Visualize by imagining yourself in a relaxing location or picturing yourself having a healthy baby. Additionally, take deep breaths while counting to 5 and exhale to a 5 count, then repeat 5 times. You might also try listening to calming music, taking a warm shower, or reading a book. There’s no guarantee that pineapple will help your cervix dilate faster, but it may help open your cervix faster. Since pineapple contains prostaglandins, it might help your cervix ripen sooner so that you’ll dilate faster. Consume .5 cups (113 g) of pineapple daily until you go into labor. Check with your doctor or midwife to make sure it’s safe for you to use evening primrose oil. Take a 500 mg supplement orally or vaginally 3 times a day for the...

Summary in Portuguese:

Caminhe para liberar ocitocina e estimular o trabalho de parto. Mantenha relações sexuais para estimular o útero e induzir o parto. Estimule os mamilos para liberar ocitocina. Use a técnica de visualização e respire fundo para relaxar. Coma abacaxi para auxiliar na dilatação cervical. Pergunte ao médico ou a uma parteira sobre o uso de óleo de prímula e confirme que poderá utilizá-lo.


Article in English: Being alone in the wilderness means that you'll be your own doctor. You'll be your own everything, really. If you were to get so much as a cut, it needs to be addressed (it could be infected).  Hopefully you have basic first aid knowledge and can take care of everything from sterilization to putting on a splint. If you break your leg (or something similarly terrible happens), have a way that you can contact for help, whether it's a radio, a phone, or some other reliable signaling mechanism. Having this ability will help take the stress off should something happen. Since you're going to be on your own for a while, why not start a garden? It'll be your own little farm, and it'll be a source of food you can count on that's almost effortless (apart from the beginning stages). It'll also be a morale boost, being resourceful and in control of your survival. Be sure you can keep your garden away from wild animals. Construct a fence around your garden, use objects to scare them away, and "mark your territory" if need be. If you choose to go to a climate where winter is prevalent, you'll need to stock up for when your world freezes over. Animals will be harder to find, walking around will be harder to do, and just staying warm will be difficult to maintain. When fall comes around, make sure you're stocked up.  Keep a few months' supply of food on hand, if at all possible.  If you have access to a meat freezer, then try to shoot a deer or large game animal in the late fall. The same goes firewood. Move it inside, if at all possible. The water will be ice in winter, so keep fresh, clean water inside, too. In six feet of snow or in torrential rain, your little lean-to isn't going to do much good. Spend summer and fall building something similar to a cabin to keep out the elements and wild animals. It'll feel more like a home, too. Figure out a way to bring your outhouse to you for the winter, if at all possible. It can be closer to your shelter, though it shouldn't be inside your home (unless you want the stink). One of...

Summary in Portuguese:

Seja seu próprio médico. Considere iniciar uma horta. Faça um estoque para o inverno. Fortaleça seu abrigo. Tenha uma fonte de vitamina C. Aprenda a prever o tempo. Note que se você voltar à vida da cidade, poderá ficar chocado.


Article in English: Being called by the muse is a wonderful thing, without a doubt, but without the technical abilities to realize your vision, you won't get very far. Whatever your chosen medium or media, become an expert in every part of it.  Set aside an hour or more each day to devote to nothing but practicing your technique. Focus especially on those areas that are the weakest for you, but build your strengths as well. Take advantage of the communities and resources that you can find. Artist supply manufacturers, and art stores themselves, often have free literature, tutorials, videos, and websites that are loaded with tips, techniques, and more. Some stores even offer weekend training seminars, where you can not only pick up some new skills, you'll also meet other artists. Choose one subject that is meaningful to you and that you want to be able to draw well.  Start with a still life, or a photo that's yours, in public domain, or that you have permission to use. Draw or paint that same photo over and over, using different approaches—paint, pencil, abstract, realism—whatever moves you. Build up from easy subjects, like a rubber ball or a rectangular block, to more complicated, difficult subject, like a rose, a clear glass marble or a shiny metal bowl. And try to get the details right: the curves of a petal, the clarity of the glass, or reflections so good that Escher would be impressed! Each of them will improve your ability to draw in general. Practice timed gesture drawing. Pick your subject, set your timer for two or three minutes, start drawing, then stop when the timer goes off, even if the drawing isn't finished. Set the timer again and start over. Doing 10 three minute drawings will give you more skill than taking half an hour to draw the same thing in detail. Start off with a pencil, then go to charcoal, colored pencils, pastels, paint, whatever interests you. Never fear trying new tools or techniques.  When trying an expensive new medium, visit Dick Blick or Jerry's Artarama and email them for samples. Many types...

Summary in Portuguese:

Pratique. Trabalhe com aquilo que você gosta. Varie as ferramentas. Receba crítica dos amigos e de sua família. Procure opiniões fora de seu grupinho. Aprenda a receber cumprimentos com graça. Desenvolva um estilo pessoal marcante. Seja produtivo.


Article in English: Being clear with one another about why you want to discuss exes is an important part of having a healthy conversation. If you are talking about past relationships to coerce your partner into a specific behavior, you should reevaluate why you are sharing that element of your past. Before you and your partner begin a conversation about exes, you should agree on some common ground rules. These rules will vary from couple to couple, but having rules in place will allow both partners to be open and honest while remaining comfortable. Once you decide on some basic ground rules, you can work together to agree what types of questions are appropriate to ask. For example, you might agree that it is okay to ask why you broke up with an ex or what you learned from the relationship. You might also decide that it is inappropriate to ask about an ex’s sexual performance or preferences Having a focused, candid conversation with your partner about past relationships can help build trust and encourage communication. Once you set ground rules about what, precisely, you will be discussing, make an effort to stick to the issues at hand. For example, if you agree to discuss general overviews of past relationships, avoid going into details about your former mother-in-law. While it is important to be open and honest with your current partner while discussing exes, you should minimize the details. Providing your significant other with detailed accounts of past sex lives and relationship woes is unnecessary. Give details when necessary, but avoid lengthy narratives that might spark insecurity in your current partner. For example, you should avoid providing or asking about intimate details of your sex life with exes. When you’re discussing past relationships with your significant other, it’s important that you are honest with them. If you lie to your partner, you are missing a critical opportunity to build trust and practice open communication. While a detailed account of your past isn’t necessary, it’s important that you are honest...

Summary in Portuguese:

Reflita sobre as suas motivações. Defina as regras básicas. Definam quais as perguntas apropriadas. Mantenha o foco na conversa. Tenha bom senso ao compartilhar os detalhes. Diga a verdade. Pense nos sentimentos do parceiro. Concentre-se nos aspectos positivos. Entenda que falar sobre os ex pode fazer vocês se conhecerem melhor.


Article in English: Being courageous means doing something despite the fear. Fear comes from the body's natural response to the brain's fight or flight response. The brain sends cortisol, a stress inducing hormone, throughout the body's nervous system, making the body go into hyper-drive. Fearfulness is a learned behavior, based in our brain chemistry, but strengthened by the world around us that has trained us to be fearful. Learning to work through fear and step beyond it is about retraining your mind.   Avoiding fears actually makes them stronger and scarier. There's a certain mindset in Western culture that views emotions as weakness and seeks to suppress them. But suppressing negative emotions only heightens the fear of the negative emotion itself, strengthening them the more they are avoided.  Exposing yourself to things that you fear (while being sure to stay safe and be smart about it) can help the brain become desensitized to the fear and make it easier for you to face. The longer your brain has to come up with excuses for not being courageous, the more time you will have to panic about hypothetical negative outcomes. If you are in a situation where you have to pick up a spider, jump out of an airplane, or ask someone on a date, do it without hesitation if you're going to do it at all. Reinforce your successes by giving yourself a reward when you do deal with your fear. This could be a physical treat, like a nice bottle of wine, or a mental treat, like taking a break from human interaction and binge-watching a show on Netflix. . Being mindful is when you are fully present in the current moment. Mindfulness can help change your brain to deal with fear in a more effective manner. You have to give yourself time to learn this skill and it takes practice.   Meditation is one way to help improve your mindfulness. Find a quiet place and sit comfortably. You can meditate on the bus, at an airport, or any busy place, but it is best to start by learning in a quiet place with few distractions. Close your eyes and focus on your...

Summary in Portuguese:

Aceite o medo. Tente não hesitar. Aprenda a estar plenamente consciente Saia da zona de conforto Desenvolva autoconfiança


Article in English: Being dehydrated can actually cause your body to retain water and give you a bloated look. Avoid this by keeping yourself hydrated and healthy. To replenish your bodies fluids, aim to drink about 8 8  fl oz (240 mL) glasses of water each day. Bring a water bottle with you when you’re working out or basking on the beach. to reduce bloating. Work more fiber-rich foods into your diet to help keep your digestive system working smoothly and to prevent your tummy from looking and feeling bloated. Aim for fiber-rich fruits like raspberries, strawberries, oranges, and bananas. Substitute whole grains like brown rice, quinoa, and buckwheat for processed grains.  You can also get fiber from veggies and legumes such as green peas, split peas, and lentils, too.  Fiber-rich foods will also help you feel full longer so you won’t be tempted to snack. Even if you want to lose some weight, avoid skipping meals. Instead, keep your metabolism running by consuming 3 well-portioned meals throughout the day. Instead of having a huge dinner, aim to consume most of your calories before 3:00 PM. Try to take in 5 servings of fruit and vegetables throughout the day and opt for whole-wheat grains.  Refrain from indulging in midnight snacks or sugary treats. Consider keeping a food diary to track your daily caloric intake. If you’re exercising a lot, increase the amount of protein you’re taking in. In each meal, focus on consuming plenty of lean protein in the form of fish, eggs, poultry, lean red meat, nuts, and legumes. If you really want to get more protein, consider taking supplements in the form of protein shakes or protein bars as long as they’re low-fat and low-sugar. Soybeans and low-fat dairy products are also good sources of protein. While you’re working on your beach body, lay off the alcoholic drinks since they contain empty calories and often a lot of sugar. Steer clear of sugary sodas as well as sparkling water; the carbonation may make you feel more bloated. Instead, opt for herbal tea like ginger or chamomile, which will...

Summary in Portuguese:

Beba bastante água. Coma mais fibras Faça três refeições equilibradas e saudáveis todos os dias. Coma mais proteínas Evite as bebidas alcoólicas e as gaseificadas. Evite consumir sódio em excesso, assim como alimentos que causam inchaço.


Article in English: Being dishonest with your parents will only make them trust you less. If you've done something wrong, fess up as quickly as possible. This will help your parents see that, if they trust you, they will be notified as soon as you make a mistake or need help. If you make a mistake, tell them what you're going to do to make it right. Don’t keep secrets from your parents; instead be open with them to build trust.  For instance, if you recently got a speeding ticket, tell your parents immediately. You don’t want them to risk finding out in other ways. Say “I am so sorry, but I got a speeding ticket coming home today. I didn’t notice how fast I was going, and I apologize. I understand if I need to be punished.” Follow up with "In the future, I will pay careful attention to my speeding, and even try to drive below the speed limit." Be honest, even when you haven't made a mistake. Opening up about your thoughts and feelings can help create trust between you and your parents. Remember that your parents have valuable opinions just like you. Explain to your parents that you want to hear their advice in certain situations. Take what they say into consideration and remember that both of you should be heard in conversations.  For instance, even when your parents are giving you a long lecture about something, don’t get on your phone or daydream. Focus on their words and apply their advice. Practice active listening by reflecting what you're hearing back to them and confirming that's what they're saying. This helps them know that you're invested. At the end of the conversation, thank them for their help and advice. Encourage your family to sit down and have dinners together daily. Keep them updated on everything going on with you. You never want a teacher or other adult to approach them with information about you that they don’t know, especially if it’s not good news. You might say something like “I did pretty well on my Calculus exam today, but I was hoping to do better. I’m kinda bummed that I got a B and not an A.” If you...

Summary in Portuguese:

Seja honesto. Ouça o que seus pais têm a dizer. Fale sobre o que está acontecendo na sua vida. Diga que você deseja ter a confiança deles.


Article in English: Being dumped is not easy, whether you deserve it or not. Be prepared for your friend to cry, beg for you to be friends again, or even get extremely angry. You were strong enough to breakup with your friend, and you're strong enough to deal with the aftermath. Try not to let yourself get wrapped up in the person's emotions. Remember to stick to your boundaries and cut off all contact if necessary. Sometimes a former friend will try to make your life harder in small, passive aggressive ways. This is especially true if you go to school together or work in the same place and have to see each other frequently. The person might try to turn others against you, spread gossip about you, or make you look bad somehow. Stay strong and realize that if someone behaves so horribly, your decision to end the friendship was right on.  If the behavior escalates from passive-aggressive to just plain aggressive, you may need to take further action. Talk to your teachers or supervisors if it's happening at work or school. See if you can provide evidence that you are being targeted. You may have legal options as well. If the person won't leave you alone and his or her behavior constitutes harassment, you may want to  file a restraining order. Breaking up with one friend often affects the people you both knew. If you were both part of the same larger friend group, things might be pretty awkward for awhile. Hopefully your other friends won't take sides, but if they do, you know who your real friends are. You'll probably feel a sense of freedom after breaking up with a bad friend. Even so, breakups are often tough. It's emotionally difficult to let someone down, and the consequences can last much longer than expected. After the friendship is officially over, make a point of spending time with people who make you feel good. Surround yourself with loved ones and try to put the old friendship out of your mind. You may also feel surprisingly sad to lose the good parts of the friendship with the person you broke up with. After all, you...

Summary in Portuguese:

Lide com os sentimentos do seu ex-amigo. Cuidado com comportamento passivo-agressivo. Perceba que isso pode afetar outras amizades também. Cuide de si mesmo.


Article in English: Being empathetic means being able to listen to someone and identify with their feelings, while being aware that their feelings are distinct and separate from your own. Approaching your girlfriend with empathy will make her feel less alone and that she can count on you as a source of stability in times of distress. Try to practice the following empathetic skills:  Show her respect and acceptance regardless of what she feels and experiences. Her thoughts, feelings, and emotions are real and true to her. Be nonjudgmental, supportive, and a tender guide to self-empowerment. Use kind words of encouragement, but also try to gently guide her towards improved self-esteem. Speak less and listen more. When you guide her towards improved self-esteem, make sure that she also understands the decision to change relies solely upon her. Always be a source of stability and support that she can rely on in time of need. Being judgmental towards other girls will tell her that judgmental remarks are okay and normal for her to experience, both from other people and from herself. Mind how you describe other girls, and avoid comparing her to them. If you respond judgmentally to other girls (e.g. "girls who plaster their faces in makeup are so fake"), then you'll just be increasing the insecurity of your girlfriend. If you’re prone to body complaints yourself, you won’t be helping your girlfriend develop a positive body image. Avoid body-shaming comments about yourself and others.  For example, don’t say, “I look so scrawny. I need to get in the gym.” Saying something like this only brings the focus to things you don’t like about your body. It also reinforces negative body comments. Negative self-criticisms and insecurities can grow in the mind when a person is low on self-care. If your girlfriend is feeling down on herself, inspire her to pour love and compassion back into herself. Encourage her to develop a self-care practice that makes her feel good about the body she has. Suggest that she visit the spa for a massage, sign up for...

Summary in Portuguese:

Ouça com empatia. Trate as outras mulheres com respeito e não fale coisas maldosas sobre elas. Passe longe de qualquer comentário negativo sobre estética. Recomende práticas de autocuidado para o corpo. Desafie as inseguranças dela. Compartilhe conteúdos positivos. Dê um bom exemplo. Sugira que ela procure um terapeuta.


Article in English: Being in a relationship does not make you a better, more successful person, so don't think less of yourself for being single. Instead, think about the positive aspects of single life. You have the freedom to choose where you live and what you do, and you don’t have to deal with the stress and annoyances that come with any relationship. Being single also allows you to put your professional and personal goals first. Plenty of people in committed relationships wish they could pursue their own goals without having to compromise. Call an old friend and catch up, ask a loved one to have coffee or lunch, or invite some people over for a game night. A romantic partnership is not the only satisfying type of relationship. In fact, being single is the perfect time to nurture other relationships that can last a lifetime.  If you want to vent about your feelings, be honest with your trusted loved ones. It might be hard to talk about being lonely at first, but discussing it with a friend or relative can help you feel better. Take advantage of technology to stay connected with loved ones. When seeing each other face-to-face isn’t possible, talk on the phone, exchange emails, connect through social media, or schedule video chats. If your environment is dreary, work on creating a happy, vibrant space to help combat the lonely blues. Try giving your room a fresh coat of paint in a bright color, like a revitalizing green or chipper blue.  Get some flowers or plants to liven up your house. Open the window blinds and swap heavy, dark drapes for sheer curtains. Letting more light into your home can help you feel more connected to the outside world. Try to cut down on clutter, too. A more organized home can help promote a positive mindset. Regular exercise improve both physical and mental health. Go for activities that get you out of the house. Try walking around your neighborhood, going for nature, swimming, or taking a group yoga, spin, or martial arts class. Walking around your neighborhood can help you get to know more of your...

Summary in Portuguese:

Tente ver o lado positivo de estar solteiro. Recorra aos seus entes queridos quando você estiver solitário. Alegre a sua casa. Faça pelo menos 30 minutos de exercícios por dia. Cultive novos interesses. Saia de casa. Adote um animal de estimação. Entenda que todo mundo fica solitário às vezes.


Article in English: Being in the middle of an anger-inducing situation can cause tears and frustration, fueling your anger and limiting your ability to deal with the issues at hand. If you begin to cry out of anger, and are in a position to change your surroundings, simply walk away. Removing yourself from the situation can give you the time and space you need to control your tears.  Try saying, “I am feeling very angry right now and need to remove myself from this situation.” You could also say, “I need to go for a walk. I’ll be gone for 15 minutes and we can discuss this issue when I return.” A great way to relax, regain control, and stop crying while angry is through breathing. A series of deep breaths can calm you, while the shallow breathing common during an episode of anger can actually cause more anxiety and angry feelings. Try taking a slow, deep breath through your nose, allowing your stomach to expand as you inhale. Exhale fully and repeat until you feel calm.  Try taking at least 5 deep breaths, exhaling fully between each breath. Try inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. Relaxing your facial muscles can help calm your mind, stopping tears in their tracks. For example, if your eyebrow muscles are tense or furrowed, you are more likely to feel anger and experience a bout of crying. Try relaxing the lower middle part of your forehead, while breathing deeply.  You can also try relaxing your jaw by touching the tip of your tongue to the back of your front teeth. This will help you unclench your jaw and relax your facial muscles. If it feels hard to relax your  muscles, try progressive muscle relaxation. Intentionally tense your muscles, then relax them. If you find yourself angry with tears forming, a good way to help curb the crying is by looking up. This method will allow the tears to pool in the bottom of your eye, instead of running down your cheeks. The act of looking up can help you ground yourself while also curbing the flow of tears. Try breathing deeply while...

Summary in Portuguese:

Afaste-se da situação. Faça uma respiração profunda. Relaxe os músculos faciais. Olhe para cima. Pisque rápido para dissipar as primeiras lágrimas. Não pisque caso sinta lágrimas se formando. Faça uma atividade física para se acalmar.


Article in English: Being more creative and the act of creating things can be a profoundly positive experience in your life. This lets you contribute to the world while also changing how you look at things. Draw pictures, make sculptures, write, dance, sing, sew your own clothes or find other creative outlets. No matter what it is that spurs your creativity, you only get better with practice. Be nice. Don't lie. Consider the feelings of others. Be generous. Be forgiving. Basically, be a good human being. This one can be hard to do sometimes, but this is really one of the best things you can do it improve yourself and the world around you. Maya Angelou once said: "I have found that among its other benefits, giving liberates the soul of the giver." Learn a new skill or pick up a new hobby. This will give you something to get out and do, making you and your life more interesting and well-rounded. Pursue something you've always wanted to do and you'll be happier and more satisfied than you thought you could be. Start by getting up off the couch! Stop the sedentary lifestyle, even if you aren't going to the gym or anything. Go on walks with someone you love. Play with your kids or your younger siblings. Experience the life beyond your living room. If you feel up to the task, exercise! All of these things are good for you and will improve you as a person as well as your quality of life. Helping other people will give you perspective, make you more respectful, increase your enjoyment of life, give you a sense of fulfillment, and (obviously) provide some good to the lives of people who really need it. You can volunteer for whatever cause speaks to you, volunteering locally, or even abroad. There are lots of options.  Volunteering at homeless shelters and youth centers can provide a lot of good with a huge impact on the future and society. Habitat for Humanity is another good way to volunteer. If you have special skills, find places or ways that you could volunteer and make use of your skills. You will change profoundly as a person when...

Summary in Portuguese:

Traga a criatividade para a sua vida. Seja uma boa pessoa. Tente um novo hobby. Seja ativo. Voluntarie-se quando puder. Viaje para ganhar experiência. Eduque-se.