Ngăn ngừa nhiễm trùng da bằng cách vệ sinh đúng cách và quấn băng quanh vết thương ngay lập tức. Rửa tay trước khi điều trị vết thương. Liên tục ấn chặt vết thương cho đến khi máu ngừng chảy. Vệ sinh vết thương dưới vòi nước ấm đang chảy. Thoa thuốc mỡ. Băng vết thương. Cẩn thận với dấu hiệu nhiễm trùng.

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Proper first aid treatment is essential to helping prevent a bacterial infection, but you should not attempt to treat a severe flesh wound by yourself. If the wound is deep, wide, or bleeding a lot, you should seek medical help immediately. If you treat a wound with dirty hands, you will increase the chances of a bacterial infection. Wash your hands with warm water and antibacterial soap for 20 seconds and dry them well. Wear clean vinyl or latex gloves if they are available. Avoid latex gloves if you have a latex allergy. If the bleeding is severe, seek medical attention immediately. Do not attempt to treat a severe wound by yourself. Go to an emergency room or call 911. Hold the wound under a gentle stream of running water to clean it. Do not use soap on the wound unless it appears visibly dirty.  If it does seem dirty, clean around the wound gently with a mild soap. Also, do not use hydrogen peroxide to clean a wound. Hydrogen peroxide can interfere with healing. If you notice any debris in the wound, you can try to remove it with tweezers that have been sterilized with alcohol.  If you do not feel comfortable doing that, you can go to a doctor for treatment. An antibiotic ointment, such as Neosporin, can help a wound heal faster and can help keep infection at bay.  Gently apply the ointment to the wounded area after cleaning. If the wound is a small scrape, leave it open to the air. If the wound is deeper, cover it with a sterile gauze. A nonstick bandage held in place with medical tape is the best option for larger wounds, though large band-aids may also work.  Be sure that you do not put the adhesive area of a bandage over a wound, as it may re-open the wound when you remove it. Change the gauze once a day if it is dirty. A good time to change the gauze is when you take a shower. If the wound is red, swollen, draining pus, streaking red away from the wound, or just looking worse, call your doctor.


Ngăn ngừa tai nạn trong cơn mộng du. Thông báo cho người nhà của bạn biết để họ chuẩn bị. Đến gặp bác sĩ nếu tình trạng mộng du khá nghiêm trọng, nguy hiểm, hoặc có dấu hiệu liên quan đến bệnh lý tiềm ẩn khác.

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Make the house as safe as possible to reduce the risk of sleepwalking injury. Because people who are sleepwalking can do complex activities, do not assume that they will wake up before doing something that requires coordination. Still, it doesn't hurt to take a few preventative measures.   Try having the person sleep on the ground floor Put guard rails on the bed Put a sleepwalking child on the bottom bunk, not top bunk Lock doors and windows, especially upper-story windows Hide car keys Lock up and hide the keys to all knives and weapons Put a baby gate at the top of any stairs or fall hazards Remove tripping hazards If possible, set a security alarm that will go off and possibly wake the person if they try to leave Seeing someone sleepwalk may be scary or confusing for people who don’t know what is going on. If they know what to do, they can handle it.  Sleepwalkers can often be gently led back to bed. Sometimes talking to them helps. Avoid touching them too much and walk beside them at a short distance. It may be okay to gently turn them around towards their bed.  Loved ones should avoid trying to wake the sleepwalker. Grabbing, yelling, or startling a sleepwalker is unlikely to work. In rare cases, it causes a violent reaction. Sleepwalking can be dangerous, since the person might try to do unsafe things without realizing it. Tell a doctor if the sleepwalking:   Occurs in a teen or adult Involves dangerous activities (like attempting to drive or jump out a window) Happens more than twice a week Is disrupting the household


Ngăn ngừa tiêu xương chân răng bằng cách giữ vệ sinh răng miệng thật tốt. Đến phòng khám nha khoa định kỳ để làm sạch răng. Đánh răng bằng kem đánh răng có flo. Tăng lượng canxi nạp vào để hỗ trợ sức khỏe của răng. Nạp đủ vitamin D để hấp thụ tốt canxi.

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To avoid having to undergo expensive bone grafting procedures, prevent dental bone loss from occurring. Preventing it is fairly easy, provided you take the necessary steps. All you have to do  to maintain excellent oral hygiene is follow a few simple steps:  Brush your teeth thoroughly every after meal - Brushing your teeth at least twice a day can prevent gum diseases. Brushing removes the plaque that is responsible for gum diseases and dental bone loss. Floss after brushing. Flossing gets rid of plaque that isn't removed by brushing. It is imperative that you floss after brushing because there might be plaque that remained in your teeth that were not reached by the bristles of your brush. Tooth decay is one of the leading causes of dental bone loss. Tooth decay can be prevented by regular visits to your dentist to receive a thorough cleaning and comprehensive dental care.  To preserve your dental bone, you must also keep all your teeth healthy. Visit your dentist every six months for routine cleaning, a must in order to maintain excellent oral hygiene. Regular consultation with your dentist enables him/her to monitor your oral health and prevent developing gum problems. X-rays can be taken to clearly reveal areas of dental bone loss. If you miss your routine dental check-ups, you may only find out about bone loss at a stage when it might not be reversible. Fluoride toothpaste can protect your teeth and gums from bone loss by, providing necessary minerals to your bones and tooth enamel.  Excessive use of fluoride other than toothpaste is not recommended, as it may lead to other health problems. Use fluoride-based toothpaste once a day to brush your teeth, otherwise use normal toothpastes. Do not use fluoridated toothpaste in kids below the age of 10 years. Calcium is a critical nutrient to the health of all your bones, including your teeth. Calcium-rich foods and calcium supplements make sure your system receives the adequate amount of calcium needed to build up and strengthen your bones and teeth,...


Ngăn ngừa tác nhân gây dị ứng tích tụ trong nhà. Ngăn nấm mốc sản sinh. Tránh ăn các thực phẩm mà bạn dị ứng. Gọi dịch vụ chuyên nghiệp đến nhà để loại bỏ ong hoặc tổ ong ở gần, trong hoặc trên ngôi nhà của bạn.

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Many substances in the air in our houses can cause allergies. This includes pet dander, dust mites, and pollen that has blown in from the outside.  Vacuum frequently. Using a vacuum with a high-efficiency particulate air filter (HEPA) will reduce the allergens that are in the air. Reduce the number of carpets you have in your house. Carpets, in contrast to hard floors, hold allergens and pet dander, making it more difficult to keep the house allergen-free. Wash your bedding regularly. You spend about a third of your day in bed. If you have allergens on your sheets and pillow, you are spending a third of your time breathing in those allergens. Use a plastic cover on your mattress to prevent allergens from settling. Wash your hair before you go to bed to rinse out any pollen that might be stuck in it. If you are allergic to particular pollens, stay at home as much as you can at the time of the year when the levels of those types of pollen are high. Keep your windows closed to prevent pollen from blowing into your house. This will reduce the amount of spores in the air.  Keep your home dry using fans and dehumidifiers in rooms with high humidity, like the bathroom. Fix any leaks in your house. This includes small things like drippy facets and larger issues like leaky roofs that might allow water to drip down the walls. If you have mold, kill it with a solution of bleach and water. If you are allergic to foods that are common ingredients like eggs or wheat, you may need to thoroughly read the ingredients lists on packaged foods.  If you have a lot of food allergies, print them on a business card so that you can give them to your server in restaurants. The server can then check with the chef to make sure you won’t be getting any of those foods. If you need to, bring your own food with you. Then you will always know what you are eating. If you are severely allergic to stings, stay far away while this is happening. You may need to do this again every few years.


Ngăn ngừa đường huyết thấp. Tránh các loại thực phẩm có chứa tyramine và nitrites. Cẩn thận với chứng dị ứng thức ăn. Giữ đủ nước cho cơ thể. Tránh một số loại ánh sáng. Hạn chế tiếp xúc với tác nhân kích thích mạnh. Giảm tiếp xúc với tiếng ồn nếu có thể. Lưu ý về sự thay đổi thời tiết.

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Low blood sugar, also known as hypoglycemia, can cause migraines. It is brought on by lack of nutrients or by eating too many refined carbohydrates, which turn to sugar in the blood. Small frequent meals are important if you want to control your blood sugar. Do not skip any meal throughout the day. Avoid refined carbohydrates like sugar and white bread. Whole grain breads should be fine. For each of your small meals, choose options such as fresh fruits and vegetables with a protein like an egg or lean meats. This will help you keep your blood sugar steady throughout the day. Tyramine is a substance that can release a chemical in your brain called norepinephrine, which can lead to headaches. There are many common foods containing tyramine or nitrites. Foods such as eggplant, potatoes, sausage, bacon, ham, spinach, sugar, aged cheese, beer, and red wine contain these compounds.  Other tyramine-containing foods include chocolate, fried food, bananas, plums, broad beans, tomatoes, and citrus fruit. Foods with high levels of seasoning such as MSG or artificial additives might also contribute to triggering a migraine. Soy products, particularly fermented ones, can contain high tyramine levels. Tofu, soy sauce, teriyaki sauce, and miso are examples of such soy products. An allergy to a certain type of food can trigger a migraine in susceptible people. This is caused by the inflammation that happens with an allergic reaction. Try to avoid all foods that you are allergic to as well as those you think you might be allergic to.  If you find yourself with a migraine, list what foods you have had throughout the day. This way, you can keep track and start to pinpoint which foods are causing your allergies. You can also get allergy tested by your doctor. Common food allergies include wheat, nuts, dairy, and certain grains. If you have established which foods seem to trigger your migraines, eliminate them from your diet. If you aren't sure, go without the food for a period of time to see how you feel and respond. ...


Ngưng cho bú nếu trẻ nhỏ đang bị nấc dai dẳng gây trở ngại việc bú sữa mẹ hoặc bú bình. Kiểm tra tư thế của trẻ trước khi tiếp tục. Giúp bé ợ hơi trong khi chờ đợi.

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Resume feeding when the infant has ceased to hiccup, or, if he or she is still hiccuping after 10 minutes, try feeding again. Calm a flustered baby by rubbing or patting the baby's back. Babies who are hungry and upset are more likely to gulp air, which causes hiccups. Keep the baby in a semi-upright position during feedings and for up to 30 minutes after. Staying upright can relieve pressure on the baby's diaphragm. Burping the baby can release some of the hiccup-causing gas in his or her stomach. Place the baby upright across your chest so the baby's head is on or a little above your shoulder.  Rub or gently pat the baby's back. This helps the bubbles of gas to move. Resume feeding after the baby burps, or wait a few minutes if the baby does not burp.


Ngưng cho con bú dần dần khi có thể. Uống thuốc giảm đau có chứa ibuprofen hoặc acetaminophen. Tránh kích thích núm vú, vì điều này sẽ kích thích sản xuất sữa. Tránh hút sữa, vì như vậy cơ thể sẽ lầm tưởng rằng cần phải sản xuất nhiều sữa hơn. Uống nhiều nước. Trong trường hợp nặng, bạn nên trao đổi với bác sĩ về thuốc tiêm estrogen. Chuẩn bị tinh thần.

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Start replacing one or two feedings a day, and work your way to completely stopping.  This is the safest, and most painless way as your body will slowly stop producing milk.  Breasts that are not weaned gradually, but suddenly, can become painful, engorged, and even put mothers at significant risk for developing mastitis.  If you have been pumping and wish to stop, here is a typical schedule that will wean you off your pump slowly but surely: Day 1: pump for 5 minutes every 2-3 hours Day 2: pump for 5 minutes every 4-5 hours Day 3-7: pump just long enough to relieve discomfort This should reduce your discomfort and some swelling. Wear a supportive, but not-too-tight bra. Opt for clothing that is loose and less likely to show milk spots; consider wearing nursing pads to absorb leaking milk. Taking a warm shower, although it inevitably involves some stimulation, may help to relieve pressure in the breast and soothe discomfort. Avoid direct stimulation from the water whenever possible. If you start to become engorged, hand pump just enough to reduce your discomfort. If you become dehydrated, you will actually start producing more milk, and your discomfort will increase. Estrogen injections have fallen out of favor, although they were once used to promote estrogen suppression. Some forms of estrogen injections contain known carcinogens. If you have consistent trouble with lactation suppression, ask your doctor about taking medications like bromocriptine (Parlodel). Doctors usually don't recommend taking Parlodel because of increased likelihood of hypertension, stroke, and heart attack. Hormone levels will change drastically as your milk production slows, which will trigger mood swings.  Many women feel guilty, inadequate and sad.  Getting through these emotions may be the hardest part of the whole process, but having a good support system will help.


Ngưng gọi điện hoặc nhắn tin cho chàng. Chờ một lúc trước khi trả lời điện thoại hay tin nhắn. Hạn chế đăng bài lên mạng xã hội. Dừng cuộc nói chuyện trước tiên.

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If you are constantly calling and texting him, he won’t have any time to think about missing you. Take a break from the daily phone time, and wait for him to call or text. When you stop calling or texting, he’ll wonder why, and this will cause him to start thinking about you and missing you. When you're not talking to him, carry on with your day. Go to class or work, spend some time doing hobbies, or watch TV. Do something to keep you from checking your phone, which will make you less likely to respond if he has texted or called you. When we like someone, we typically jump at the chance to return their phone calls and text messages because we’re so excited. If you want a guy to miss you, you need to create that moment of longing for your response.  When he calls you, don’t answer, and let it go to voicemail. Wait a few minutes, and then call him back, telling him you couldn’t answer because you were really busy. After receiving a text message, wait about 5 to 10 minutes before responding. This will give him time to start longing for your response, and make him start thinking about what you might be doing without him. If you're someone who is constantly updating social media with your activities, try limiting how much you post. Social media posts are an easy way for people to stay connected and never feel like they’re missing you. When you post less, your guy will start to miss learning about what’s going on in your life. Limit communication with your guy on social media as well. If you use social media to talk to him when you aren’t together, stop this form of communication for a while. He’ll be wanting to hear from you and will hopefully reach out when he starts missing you. Start hanging up the phone or ending the text conversation before he does, especially if you’re usually the last to say goodbye. Being the first to end the conversation will leave him wanting more, and keep you on his mind until he talks to you again. This longing for more communication will start to drive him wild with his desire to talk to you.


Ngưng làm những việc đang làm. Tập trung vào các giác quan. Hít thở thật sâu Cố gắng thư giãn cơ. Tập thể dục.

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One of the best ways to calm down if you’re already feeling stressed is to stop interacting with the stressor, if possible. Sometimes, even taking a few seconds before you head back into the situation can be enough to help you cool down.  Try counting to ten, or taking 3-5 deep breaths before you reply in a heated conversation or situation. Take a break. For example, if an argument with your spouse is getting heated, stop and excuse yourself for a moment by saying something like, “I’m feeling a little overwhelmed right now. I need to take a 15-minute break before we continue discussing this.” Go to a different place, focus on breathing deeply, and recite a calming mantra, such as “I can handle this calmly. I can do this.” When we’re stressed, sometimes our bodies interpret the stress as an attack and kick us into “fight or flight mode.” This stimulates the release of hormones like adrenaline, which constrict your blood vessels, make your breathing rapid and shallow, and boost your heart rate. Over time, this panic response can become a habit for your brain in what’s known as “automatic reactivity.”  Slowing down and focusing on the individual physical responses you’re experiencing can help you learn to identify what it feels like when you’re stressed to the max. Studies also show that this conscious process of noticing what’s going on in your body can help retrain your brain’s automatic habits.  Notice each thing that is going on in your body but try to avoid judging it. For example, if you’re worried about doing well on a final exam that’s in just a few minutes, you might notice to yourself, “My face feels hot and flushed. My heart is beating very fast. My palms feel sweaty. I feel nauseated.” Try to keep your noticing these things as neutral as possible. When your body enters “fight or flight mode,” your sympathetic nervous system can seriously mess with your breathing. You may find it difficult to breathe when you’re stressed, but it’s important to focus on taking some long, even breaths. This will restore...


Ngưng nạp đường. Uống nước là điều ưu tiên. Ăn kẹo cao su.

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Instead of eating a ton of sugar, which is tempting to do when you're tired, try eating complex carbohydrates and protein. Sugar can give you a rush of energy, but then your energy will crash. Complex carbohydrates, on the other hand, offer more sustained energy, especially when you pair them with protein. For instance, try some natural peanut butter on whole-wheat bread or a piece of fruit with a slice of cheese. Dehydration can lead to fatigue. Therefore, staying hydrated will help keep your energy up. Try sipping on water throughout the day to make sure you get enough.  The Institute of Medicine recommends that men drink 13 cups and women drink 9 cups of water every day.  Other liquids can contribute to your water intake, such as juice and coffee. However, drinking too much juice can pack on extra calories and cause a sugar crash, so try to limit your intake. Also, though you can count caffeinated beverages, you shouldn't make them the majority of the liquid you drink in a day. Keeping something in your mouth, such as a piece of gum, can help increase your alertness. The best time for this type of trick is when you're in a meeting that you absolutely need to stay awake for.


Ngưng việc đang làm. Tập trung ý thức. Hít thở. Thư giãn cơ. Làm xao nhãng bản thân. Dùng trạng thái tự làm dịu bản thân. Chạm nhẹ.

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One of the best ways to calm down is to stop interacting with what’s upsetting you. In the short term, this may mean telling the person you’re speaking with that you need to take a quick break. If you’re with company, politely excuse yourself for a moment. Get to a quiet place away from what’s upsetting you and focus on calming thoughts. When we're anxious, upset, or angry, our bodies go into "flight or fight" mode. Our sympathetic nervous system kicks our bodies into high gear by activating hormones like adrenaline. These hormones boost your heart rate and breathing, tense your muscles, and constrict blood vessels. Take a break from what is causing this stress response and focus on what your body is experiencing. This can help you stay in the present and reduce what's known as "automatic reactivity."  "Automatic reactivity" happens when your brain forms habits of reacting to stimuli, such as stressors. You brain activates these habitual pathways whenever it encounters that stimulus. Studies have shown that breaking the circuit of this reaction by refocusing on what your sensory experiences actually are can help your brain make new “habits.”  Don’t judge your experiences, just acknowledge them. For example, if you’re really angry about something someone just said, your heart is probably beating faster, and your face may be flushed or feel hot. Acknowledge these sensory details, but don’t judge them as being “wrong” or “right.” When your body’s sympathetic nervous system is activated by stress, one of the first things to do is your calm, even breathing. Focusing on  breathing deeply and evenly has a host of benefits. It restores oxygen to your body, regulates your brain’s brainwaves, and decreases the level of lactate in your blood. These things help you feel calm and relaxed.  Breathe from your diaphragm, not your upper chest. If you place your hand on your belly just below your ribs, you should be able to feel your abdomen rise when you inhale and fall when you exhale. Sit upright, stand, or lie flat on your...


Ngẫm nghĩ về cảm giác của bạn. Lắng nghe tiếng nói bên trong về bản thân mình. Suy nghĩ xem mối quan hệ của bạn trở nên nghiêm túc từ khi nào và như thế nào. Quan sát xem các cuộc tranh cãi diễn ra như thế nào. Suy nghĩ về cách hai người giao tiếp với nhau. Lắng nghe cách mà người kia nói về bạn. Lưu ý kiểu ghen tuông thái quá. Chú ý biểu hiện của sự chiếm hữu. Quan sát tính thất thường khó đoán trước. Để ý việc dùng chất kích thích của người kia.

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If you are in a potentially abusive relationship, you may be experiencing new and negative feelings. Keep track of your feelings, emotions, and actions for a week or two. This will help you identify if your relationship is having a negative effect on you because it is potentially abusive. These feelings might include:  Loneliness Depression Powerlessness Embarrassment Shame Anxiety Suicidal Fear Isolated from family and friends Struggling with alcohol or drug abuse Trapped with no hope of escape If your partner constantly puts you down and treats you badly, you may start to internalize these negative comments. You may start telling yourself that you're not good enough, you're not good looking enough, or you're not a good person. Recognize that your partner is using these comments and the resulting low self-esteem to gain control over you. Many abusive relationships get serious very quickly. The abuser is ready to make a commitment without allowing you to get to know each other well.  Your partner may rush you or push you to become more involved at a faster pace than you are comfortable with. If he doesn't respect your need to move slowly, or tries to guilt or coerce you into something you're not ready for, things could potentially turn abusive. Sometimes, the emotions are just unbalanced and your partner feels more for you sooner than you do. This is fairly normal for a relationship. But pushing or rushing can feel really uncomfortable. If it's persistent or relentless, think about stepping away from the relationship. Not everyone agrees all the time, even in the healthiest of relationships. In healthy relationships, misunderstandings, miscommunications, and conflicts are dealt with promptly and assertively.  Observe the way you and your partner have disagreements. Do you calmly express your feelings and negotiate a resolution that's satisfying to both of you? Or does every disagreement escalate into a huge, hours-long row? Does your partner instantly begin pouting, yelling, or calling names?  This can be a...


Ngẫm nghĩ về điều bạn đã viết. Làm việc ít nhất 45 phút mỗi lần viết. Hãy tận hưởng!

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After writing your beginning, think about the story as a whole and decide if the opening fits. If it doesn’t, you can either change your opening or revise your story. If you’re not sure if your opening is working, ask for an outside opinion! Tell your reader that you’d like some honest but positive feedback on what you have so far. Writing for longer chunks helps you get into the flow of the story, especially when you’re starting out. While it can be tempting to get five or ten minutes of writing in here or there, this might create a disjointed story, or cut up your story’s “voice.” Choose a writing location that works for you. Try writing at home, in a coffee shop, in a library, in a park, or somewhere else. Decide if gentle conversation, silence, or music helps you be most creative. Writing can be difficult, frustrating, and challenging, but at the end of the day it should also be fun! Enjoy your stories, focus on ideas you like, and write stuff you’ll want to read later on.


Ngẫu nhiên tán tỉnh với một cô nàng nào đó. Tán tỉnh với bạn bè của cô ấy. Bỏ đi cùng cô gái khác. Hãy để cô ấy trông thấy bạn cùng cô gái khác vào ban ngày. Không nên chờ đợi quá lâu nếu bạn muốn cô ấy thích bạn.

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Once you've talked to the girl enough to give her an inkling about your affections, it's time to go into ignore mode and to start chatting up other girls at the bar. You should do this after just a few minutes of talking to the first girl. Here are some great targets to try:  Whether you're at a party or a bar, just pick a girl near you and start talking to her. Slowly transition from talking to the original girl to being absorbed by the new girl completely. Make sure you look like you're laughing and have a great time. Take the other girl to the dance floor. Don't make out with her or grope her. Just dance with her for a song or two and look like you're having a great time. Pick a pack of girls to hang out with. Make them laugh and let the other girl watch. If you want to stay more local to the girl or if you're done with your random girls, you can make the girl jealous by paying attention to her friends. This will let you stay close and keep her focused on you while making her doubt your intentions.  Make all of the friends like you. Be your most witty, charming, and charismatic self. Make a point of ignoring the original girl in front of her friends. Even if she's standing right in front of you, act like she's not there. Don't isolate the friends too much. Try to get all of them to like you while you flirt it up. If you pay too much attention to a close friend of the girl's and she starts to like you, then you may create unwanted drama. This is a bold move. If you're out at a bar or a party, leave with another girl at the end of the night. You don't even have to end up going home with her. Just let the original girl see you walking out with another girl. Acknowledge the original girl with a small nod or a smile as you walk out. Let her know that you know she's watching you. You can make a girl jealous even in the daytime. If you're hanging out with another girl, whether it's just a friend or someone you're also flirting with, let the girl see you having a great time with someone else.  If the girl you want...


Ngắm nhìn những bức ảnh cũ. Xem một bộ phim buồn. Nghe nhạc buồn. Viết nhật ký. Nếu có thể hãy tâm sự với một người bạn.

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This is a surefire way to get the tears flowing if you're sad about a particular person, your family, or how much life has changed. Go through an old photo album or pull up pictures online and allow yourself to gaze at each one for as long as you want. Remember the good times you had with the people in the pictures, or how much you loved a particular place. It can be very cathartic to watch a movie with a plot so sad it makes you cry. Even if the actors are in a situation completely different from yours, watching them go through sad times and cry themselves might help turn on your tears. When you do start crying during a movie, let your thoughts turn to your situation, so you can process your feelings about your own life. If you need suggestions for a sad movie to watch, try these:  Steel Magnolias Stella Dallas Breaking the Waves Blue Valentine Rudy The Green Mile Schindler's List Inside Out Titanic The Boy in the Striped Pajamas My Girl Marley And Me The Book Thief Room Romeo + Juliet The Notebook The Fault in Our Stars The Giver Up Old Yeller Where the Red Fern Grows Hachi Forrest Gump The right music can be the perfect way to help your emotions loom larger in your brain. One of the best ways to use music to help you cry is to pick an album or song you listened to at a different time in your life, or one that reminds you strongly of someone who is gone. If there's no particular song or artist who fits the bill, try one of these extremely sad songs:  "Not the Love We Dream Of" - Gary Numan "Lost" - Gary Numan "I'm So Lonesome I Could Cry" - Hank Williams "Hurt" - Johnny Cash "Tears in Heaven" - Eric Clapton "On My Own" - Les Misérables "Jolene" - Dolly Parton "Motion Picture Soundtrack (solo piano)" - Radiohead "Say it Like You Mean It" - Matchbook Romance "I've Been Loving You Too Long" - Otis Redding "How Could This Happen To Me" - Simple Plan "I Know You Care" - Ellie Goulding "Goodbye My Lover" - James Blunt "Carry You Home" - James Blunt "All By Myself" - Celine Dion "My Heart Will Go On" - Celine Dion...


Ngắt kết nối Internet trên tất cả thiết bị ngoại trừ máy tính bạn đang dùng. Mở trang tải NetCut. Nhấp vào Download NetCut (Tải NetCut). Nhấp vào liên kết "Netcut 3.0" nằm gần đầu trang. Cài đặt NetCut. Mở NetCut. Nhấp vào nút "Scan" ⟳ nằm gần đầu trang. Tìm người dùng tự ý truy cập. Kick người dùng khỏi mạng Wi-Fi.

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This is the easiest way to determine whether or not you have intruders on your network, as any remaining addresses that you find belong either to your computer or to an intruder. Go to http://www.arcai.com/downloads/ in your browser. This link is in the middle of the page. It's near the top of the page. This is the version of NetCut that's optimized for Windows 8 and 10. Clicking its link will prompt the NetCut installation file to download. Double-click the netcut.exe setup file, then follow the on-screen instructions. Keep in mind that NetCut will also install something called "WinPcap"; this is just the program that allows NetCut to have a user interface. You will need to restart your computer at the end of the NetCut setup before you can proceed. Double-click the NetCut app icon to do so. This will open a new tab in your browser (or open a new browser window if you don't have a browser open). It's near the top of the page. This will find and identify any connections on your network. On the right side of the page, you'll see several boxes with details about specific network-connected items. Find a box that has information about an item that you don't recognize.  For example, if you don't own any Apple products but you see an item with "apple" next to the "Manufacturer" section, you'll want to kick that item off of your network. If you see an unfamiliar address that has "Gateway" or "Network host" listed, don't panic—that's just your router, so don't block it. Click and drag the unwanted user's box to the left side of the page, then drop the box there. It will anchor on that side of the page, and the user in question will no longer be able to access your Wi-Fi network.  You can repeat this process with as many users as you like. You may have to re-add a user to the block list each time you restart your computer.


Ngắt kết nối bộ định tuyến và modem. Tìm nút "Reset" (Thiết lập lại) trên bộ định tuyến. Nhấn giữ nút "Reset". Thả nút "Reset" ra sau 30 giây. Chờ bộ định tuyến khởi động. Cắm bộ định tuyến lại vào modem. Kết nối với Wi-Fi Đổi mật khẩu khi được nhắc.

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Unplug from the back of the router the Ethernet cable that's connected to the modem. Skip this step if your router and modem are combined into one unit. You'll usually find this on the back of the router. This button is intentionally difficult to find, so you may have to hunt for it a bit. The "Reset" button is usually a recessed button that's not much larger than the head of a pin. Insert a pin, a bent paperclip, or a similarly thin item into the recessed "Reset" button area and hold it there for a minimum of 30 seconds. This should provide ample time for the router to reset. Your router should now begin turning itself back on. You may have to wait several minutes for this process to complete, and your router may restart itself a few times. You'll do this using the same Ethernet cable that was originally attaching the two. Again, skip this step if your modem and router are one unit. . You'll do this using the stock router network name and password, both of which should be listed on the bottom or back of the router. When first connecting to a router after a reset, you'll typically be asked to enter a new password. Choose something unrelated to the last password that you used to prevent any wireless thieves from reconnecting to your network later.


Ngắt kết nối nguồn điện. Tháo màn hình. Tìm đèn nền. Mua đúng đèn tại cửa hàng đồ điện tử. Tháo đèn cũ và lắp đèn mới. Thử sửa thêm.

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Unplug the monitor or remove the battery from the laptop. Unscrew the plastic case at each corner. Carefully pry apart the case with a plastic putty knife. Detach all components attached to the display panel, noting where each one goes. These glass lights should be just behind the glass display. You may need to unscrew additional panels or gently pull back flexible covers in order to find them. Some components can deliver a dangerous electric shock. Do not touch any circuit boards during your search, unless you are wearing rubber gloves. If you're not sure what types of light they are, take a photograph and show it to the store employee. Measure the size of the lights as well, or note the size and model of your monitor. Use caution if the backlight is a cold cathode fluorescent light (CCFL). These contain mercury and may require special disposal according to local laws. If the monitor still won't light up, the problem may be with the circuit board powering the backlight. This is called an "inverter" board, and is usually located near the backlight, with one "cap" for each strip of lights. Order a replacement and carefully replace this component. For best results and minimum risk, follow a guide dedicated to your specific model. Before you try this, confirm that the monitor still produces a visible image when you shine a light on the screen. If it has stopped displaying an image entirely, you may have not connected it correctly after the light replacement. Check thoroughly for loose connections.


Ngồi bàn đầu trong lớp. Ghi chép chi tiết. Tham gia thảo luận trong lớp.

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Distractions from classmates sitting in front of you can make it very difficult to pay attention in class and keep up with lessons. Choose a seat at the front of the classroom, where you can listen attentively to everything that your teacher says. Being up front will also put you on your teacher’s radar, which will allow them to see you engaging with the lesson and may help you  win you extra points with them.  Being in front will also remove the temptation to pull out your phone, read something that isn’t pertinent to the class, or zone out. If you can't move to the front of the class, ask your classmates to let you focus and to not talk to you during class. Absorb the most that you can during each lesson by taking notes in class. Instead of writing down every word your teacher says, listen attentively to pick up on the important details, such as names, dates, and places. Write short, simple sentences that include important keywords from the lesson. For instance, "Franz Ferdinand (archduke of Austria) was assassinated on June 28, 1914." Speaking up in class is an excellent way to show that you are keeping up with the course work and thinking about the material thoughtfully. Bring up points and questions that relate directly to the specific lesson or module your class is covering that week. Mention other students’ ideas in a respectful way, either to agree or disagree, to show that you are fully engaged in the conversation.  For example, say something like, "I agree with Andrea's point about global warming, and I think even more effort can be put into making a change." Try to think of questions that will spark further discussion. For instance, "How do you think Shakespeare's Romeo and Juliet might have been different if he had written the play in the age of social media?"


Ngồi gần bàn đầu. Đem theo bóng giảm stress hoặc con quay giải trí fidget spinner vào lớp. Thay đổi một thứ gì đó để khởi động lại tinh thần. Ghi chép sao cho hiệu quả (nhưng phải thú vị). Tham gia vào bài học.

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If your class has assigned seats, this may not be an option. But if you get to choose your seat each time you go to class, try picking one near the front. With your teacher that close to you, you might find it a little easier to pay attention. This might not be the most pleasant solution, but it can be really effective. If your class has assigned seating, ask your teacher after class about moving. Be upfront and tell them you want to move because you’re having trouble staying focused. Fidgeting and squeezing a ball might not sound very motivating right now, but give it a try! It actually helps a lot of people, because it gives them something to do with their hands while they sit in class. You can just squeeze it whenever you feel like it, or make it into a game.  For instance, you could squeeze the ball every time your Algebra teacher says “equation.” It's not the most thrilling game, but it will keep you tuned into the lecture! Some schools don't allow fidget spinners so find out your school's policy on them before bringing one in. Other great fidget devices include kneaded erasers and fidget boxes. The latter consists of a small cube, filled with buttons, switches, and scrolls. As soon as you start drifting off, make yourself do something small, like grab a new pen from your bag, do some neck rolls, or cross your other leg. These little actions may not seem like much, but they can help your brain reboot when you feel your concentration slipping. Even if the subject matter is boring, your notes don’t have to be! Try visual notetaking, which is basically drawing images and diagrams instead of writing words. Or you could take down notes in a humorous tone, like you were telling a story to your best friend rather than jotting down boring facts.  For example, say your teacher is droning on about Benjamin Franklin's exploration of electricity. Your notes could say: “So Ben got the bright idea to tie a metal key to a kite string. Then made his own son fly the kite in a thunderstorm! Poor kid was a sitting duck. He...


Ngồi lại với bạn bè hoặc bạn cùng lớp để thảo luận về nội dung đọc. Hãy đặt những câu hỏi mở để giúp bạn khám phá nội dung. Dán giấy ghi chú lên những trang quan trọng. Đặt bản thân vào vị trí của nhân vật.

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It's not cheating to discuss what you've read about before or after class. In fact, most teachers would probably be thrilled. Get your classmates reactions and compare them to your own. Again, try not to talk about whether or not it was "boring," but see if anyone has a good explanation of something you might've found difficult or confusing. Offer your own reading expertise to help your friends. Try talking to yourself out loud if you don’t have anyone to talk with. Just the act of speaking can help you learn. Write down some questions in your notebook that might make interesting discussion questions to bring up in class. Some teachers will make this an assignment, but it will help you to engage with your reading anyway. Don't ask questions that can be answered with a "yes" or a "no." Learning to ask "how" is a helpful way of coming up with big discussion questions. These encourage deeper thinking. If you have a question later, it can help if you've got the page you want to talk about or ask a question about marked already, rather than having to spend ten minutes trying to remember where Polonius' big line was. What would you have done if you were Juliet? Would you have liked Holden Caulfield if he was in your class? What would it have been like to be married to Odysseus? Talk about it with others who have read the same book. How do different people answer the same question? Learning to put yourself into the reading and interact with the text is a good way of experiencing it and understanding it. Think yourself into the book.


Ngồi sao cho cơ thể luôn sát với ghế. Cầm vào vô lăng ở vị trí “9 và 3”. Giữ chân trái ở chỗ để chân khi bạn không sử dụng. Thắt dây an toàn sao cho phần dây vắt qua xương chậu.

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Your back should be pressed against the backrest, and your bottom should be as far back in your seat as possible. Avoid driving with your body scorched forward; if you can’t reach the pedals or steering wheel, adjust your seat, not your body. Imagine the steering wheel is the face of a clock. Place your left hand where 9 o’clock would be on the clock. Place your right hand where 3 o’clock would be on the clock. Maintaining this grip will give you the most control over the wheel. Always drive with both hands on the wheel. Driving with one hand twists your spine, which can lead to back pain. If you’re driving a manual car, only move your left foot when you’re using the clutch. If you’re driving an automatic, you should never move your left foot from the footrest. Keeping your left foot flat on the footrest will help support your back and pelvis while you’re driving. Don’t wear the strap that stretches across your lap over your stomach. In case of an accident, you want the strap to catch onto your pelvic bone, not your stomach.


Ngồi thiền. Xem phim. Đi chơi với bạn bè. Lái xe đi dạo. Đọc sách. Làm dịu tâm trí trước khi đi ngủ.

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Meditating is a great way to relax your mind, and you can meditate almost anywhere and at any time. Just pick a quiet place where you can sit on level ground and close your eyes. Cross your legs and keep your hands on your lap. Focus on inhaling and exhaling, and let your body be governed by your breath. Keep as still as possible and avoid fidgeting.  Be aware of what you can't control. Focus and absorb the smells and sounds around you. Clear your mind. Don't think about how much work you have left to do, or about what you're going to make for dinner. Just focus on clearing your mind and managing your breath. Relax every part of your body. You can focus on one part of your body at a time until you feel that every part of you is loose and relaxed. Going out to the movies or watching a movie on television can help you escape into another universe and to take your mind off of your own problems. When you watch a movie, try to clear your mind as much as possible and think about what the characters are doing and saying instead of what you're going to do or say after the movie.  Pick a comedy or a romantic film for maximum relaxation. Anything too violent or gory will only make you stressed or anxious and will make it harder for you to sleep. If you're watching a movie on television, skip the commercials. Either use DVR to watch the movie without commercials or just walk away and take a quick break during the commercials. Otherwise, you may feel more frenzied and distracted from the influx of mixed messages. Spending time with friends is a great way to relax. There are a variety of ways that hanging out with friends can help you relax, whether you're laughing over a board game or having a catch-up session over coffee. Spending time with your friends can make you wind down and spend time talking about your feelings, which will make you feel less stressed. Here's what you can do:  No matter how busy you are, make sure to spend time with your friends at least twice a week if not more. Plug social events into your...


Ngồi thẳng lưng. Xem buổi phỏng vấn qua điện thoại như một cuộc phỏng vấn trực tiếp. Tránh ăn hay uống khi trả lời phỏng vấn. Mỉm cười khi nói chuyện.

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A phone interview is not the time to spread out on your bed or lounge on the couch. How you're sitting affects how your voice sounds, and your interviewer will likely be able to tell if you're reclined. This sends the message that you're not taking the interview seriously.  Laying down also may reduce the call quality, or result in a lot of rustling and background noise when you shift position. If you sit up straight, your voice will project authority and confidence, which your interviewer will be able to hear. While it's true that your phone interviewer won't be able to see you, how you dress and present yourself will have an effect on your overall tone and attitude. Your interviewer will notice.  You don't necessarily have to go all the way and dress like you would if you were going to an in-person interview, but at least dress neatly and professionally before your phone interview. Think in terms of getting ready for the phone interview the way you would get ready to go to work if you were hired by the company. Even if you have the person on speaker phone, they'll be able to hear if you're eating or drinking during the interview. If you've ever heard someone eating or drinking while on the phone, you understand how distracting this can be.  In keeping with the idea of treating a phone interview like an in-person interview, you don't want to do anything that you wouldn't do if you were meeting in your interviewer's office – that includes things like eating, drinking, or chewing gum. Keep a glass of water on hand in case your throat gets dry. Turn your head away from the phone to drink, and avoid ice cubes that could clink and be heard over the phone. When you smile, your face is more relaxed and your tone will automatically be friendlier and brighter. Even though the interviewer won't be able to see you, your voice will radiate positivity and enthusiasm.


Ngồi thẳng. Bắt đầu bằng việc hít thở thật sâu và đầy. Hít vào và thở ra qua mũi bạn thật nhanh trong 15 giây. Thực hiện một lần nữa với 20 nhịp hít thở. Thực hiện lần thứ ba với 30 nhịp hít thở. Nghỉ ngơi một chút và tiếp tục với ngày của bạn.

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Sit in a straight-backed chair, and hold your spine erect. This is the correct starting position for a breathing exercise called the Bellows technique, a combination of deep breathing and rapid breathing. Since it is meant to help you get energized, so it's better to do it sitting than lying down. Inhale slowly and fully, then exhale slowly and fully. Repeat at least four times, so that you're completely relaxed. Keep your mouth closed and breath in and out of your nose as fast as you can, taking quick but deep breaths. The breaths should still be diaphragm breaths, but you want to breathe in and out as fast as you can.  It might help to put your hand on your stomach to make sure it's rising and falling as you breathe. It can be easy to do the bellows exercise without engaging your diaphragm as much as you should. Keep your head, neck, and shoulders still as your belly moves in and out. After a short break, use the exact same technique to take 20 breaths. Breathe in and out through your nose, making sure you're taking breaths from your diaphragm. This is the last set of breaths. Breathe in and out through your nose, making sure you're taking breaths from your diaphragm. You should feel fully energized and ready to perform at a high level for the rest of the day. Since the bellows technique is so energizing, it's best not to do it before going to bed at night.  If you feel lightheaded or dizzy during the process of trying this technique, stop immediately. If you want to try again later, do fewer breaths and work your way up to a complete round of bellows. Pregnant women, people with panic disorder, and people who experience seizures should not perform this exercise.


Ngồi trên gối hoặc ghế. Nhắm mắt hoặc tập trung nhìn một bức tường trắng. Tập trung vào hơi thở của bạn.

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Find a comfortable position where you can stay without moving for 20 or more minutes.  Stretch your back before you begin, if you have been sitting all day. Twisting from the waist to the left and right in a seated position or doing yoga cat/cow and child's poses can release tension so that it is easier to focus on the meditation. Relax your shoulders. Lift them up to your ears as you breathe in, then drop them back down. Keep your back very straight. Place your hands in your lap. Zazen meditation suggests that you place your left hand in your right hand, palms up and place your left thumb on top of your right thumb, as if you were cradling an egg. This should make a circle, suggesting infinity and also the unconscious--your non-dominant side being allowed to take over. Some meditators find it difficult to mediate with their eyes open, while some struggle to meditate with their eyes closed because drowsiness becomes too much of a problem. Consider actively focusing on "nothing." Look not at the blank wall, but through the wall. Blink when you need to blink. Most meditation is not more complicated than sitting quietly and breathing, when you get right down to it. Within that simplicity, however, is endless complexity. Begin counting down from 10. You can focus on the counting to get your mind to start calming. If you have more time and this practice is helpful, consider counting down from 50 or 100.  Breathe in deeply for a count of 8 seconds, hold the breath for 2 to 4 seconds, and breathe out over a count of 8 seconds. Repeat this breathing pattern for 2 minutes. Feel the breath coming into your body and going out of your body. Imagine the oxygen filling your body and coursing through your blood. Feel the oxygen come into all the parts of your body, and continue focusing on your breath.


Ngồi trên mép chiếc ghế dài. Dùng mỗi tay nâng một quả tạ đơn hay tạ ấm có trọng lượng phù hợp. Tựa khuỷu tay lên đùi với cánh tay duỗi thẳng. Cuốn tạ lên bằng cách chỉ di chuyển cổ tay về phía bạn. Lặp lại 12-15 nhịp.

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This exercise requires you to be in a sitting stationary position, so take a seat at the edge of your workout bench. You also want to have your feet flat and your knees shoulder-width apart. Since this is specifically targeting your wrists and forearms, you will want to start with less weight than you typically use for full-arm curls. You can start with as little as five-pound weights in each hand and increase them incrementally if they prove far too easy. If you prefer, you can always work just one forearm at a time, which means you can pick up just one weight. Make sure you do the same number of sets and repetitions with each forearm to ensure an equal workout. By resting your arm on your leg, you put the majority of the weight on your forearm instead of your bicep. This position also braces your arm, which allows you to perform the curls with less risk of injury. Each rep of this workout requires curling the weight up and toward you and then back down. You additionally want to ensure that you breathe out while curling the weight and that you inhale while lowering it. To get the most out of this exercise, try performing sets of both upward and downward wrist curls. Upward means your palm is facing up, so the weight rests against it. Downward means your palm is facing down, so the weight rests mostly against your fingers. Each direction will work different forearm muscle groups. If you have chosen the ideal amount of weight for this exercise, then you should be able to do a set of twelve-to-fifteen repetitions and just barely be able to perform the final one.


Ngồi xuống nhiều hơn trong khi làm việc. Ngồi khi ăn trưa. Ngồi trong suốt những giờ nghỉ.

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Although many jobs in modern times are sedentary and involve sitting, there are still some jobs that involve lots of standing, such as bank teller, cashier, factory worker, chef, hairdresser and various retail and construction jobs, to name a few. However, there are often opportunities to sit and rest your feet while still working and being productive, so look for those opportunities and be sure to tell your boss what you're up to. For example, sitting while answering the phone or filling out paperwork might be appropriate at your workplace, especially if there are no customers around. Aged people are more susceptible to foot/leg injuries from excessive standing because their tissues (ligaments, tendons, cartilage, fascia) lose elasticity and shock absorbency. When you take your lunch break, make sure to grab a seat and put your feet up while eating and hydrating. You may be in a hurry, but take advantage of the opportunity to take the weight off your feet. If your workplace is short of chairs or doesn't have a lunch room, then either bring your own folding chair or stool, or find a different location to eat where you can safely sit down. Food courts at malls, outdoor picnic tables, water fountains, or even some clean grass under a tree are all good places to take a load off and enjoy your lunch. Make sure to take all of your allotted breaks and try to sit the entire time, preferably with your legs up, which promotes better circulation because of the reduced effects of gravity. Taking off your shoes while resting will also allow your feet to cool down by evaporation. While on your break, consider rolling your bare feet over a golf ball. It will feel great, relieve some tension in the soles of your feet and maybe even help prevent plantar fasciitis (pain and inflammation of the connective tissue covering the bottom of your feet).


Ngồi xuống. Xê dịch một chút. Dùng một quyển sách hoặc ba lô để che ngang trước bụng. Chờ cho mọi thứ dịu lại.

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If you're standing up and get an erection, it can be pretty obvious. If you want to cover it up, try sitting down and crossing your legs if necessary. This can help open up some room in your pants, if they're too tight, and make your situation less obvious. Shifting your knees up usually lets some space into your pants.  If you're in public, try to sit down anywhere, but a chair with arms would be ideal. Any kind of reclining chair that you can sink back into would be perfect. But anything will do in a pinch. If you can, just head to a bathroom or your bedroom to do some rearranging. Both are as good a hiding spot as there could be. Depending on your body, it can be more or less comfortable to shift the evidence somewhere it will be less visible. If you can, try to move things around a bit with your hand, or by shifting your hips a little as quietly as possible.  Shift it to point up, or point down, along the line of your zipper. The zipper in your pants creates a natural kind of bulge anyway, so it'll be less obvious if you can tuck it in that direction. Check to make sure that the head doesn't stick up above your belt line. If your erection is oriented sideways, that's often the most obvious and uncomfortable. Try to shift it up or down if you can. If you handle your erection too much people might think you are stimulating yourself. You might even ejaculate if you shift it around too much. If you are in school, or a similar place and you get an erection, look at the clock. How much time do you have until you need to move? If you're at the swimming pool, use your towel. Lay on a beach chair or in the sand until it goes away. Try to get your mind off what's going on down under and think about something else while you wait it out. Even tenacious ones will go away after a couple of minutes, usually, without having to do anything about it. If you can't get it to go away by waiting, go to the next section to learn some more techniques.


Ngồi yên. Tránh nằm sau khi ăn. Hít thở không khí trong lành. Thử qua liệu pháp hương thơm bạc hà. Sử dụng kỹ thuật hít thở. Sử dụng liệu pháp âm nhạc.

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When feeling nauseous, sit still in a chair or sofa to prevent yourself from moving in any direction. Motions are detected by various parts of your body, including the inner ear, eyes, muscles, and joints. When these differing parts are not transmitting the same motions to the brain, or when they are not synced, you can start feeling nauseous. Some people find that hanging their head between their knees helps as well. Right after you eat, the food you just ate has not been digested yet. If you lie down before digestion happens, food from the stomach can enter your esophagus and give you a nauseous feeling. It can eventually lead to acid reflux and vomiting. After eating a meal, it is good habit to walk for 30 minutes to help digestion. Nausea can be caused by air quality factors, such as stuffiness or air irritants. Stuffiness can be caused by a poorly ventilated room where dust builds up, leading to blockage of the respiratory system through your nose, lungs, and throat. In addition, cooking smells may irritate you, causing nausea if the area is not properly ventilated.  Cold, fresh air can be beneficial relief from these situations. Get outside quickly for fresh air. If you can't, a fan or air conditioning may have a similar effect.  Also try opening a window or using a kitchen air vent when cooking to let the smells out. Deep breathing exercises along with peppermint aromatherapy helps reduce nausea and vomiting. Studies have shown that inhaling peppermint oil not only reduced the incidence and severity of nausea and vomiting, but also decreased anti-nausea medication use. You can purchase oils in many grocery, drug, and health stores. You can use the oils to:  Sniff from the peppermint oil bottle or use a few drops on a cotton ball, place it in a cup, and inhale. Massage the oil around your abdominal area or chest so you can breathe it in. Mix the oil with water and add it to a spray bottle for home and car use. Add five to 10 drops into a bath before taking it. For those recovering from surgery-induced...


Ngồi đúng tư thế. Điều chỉnh bất kỳ bộ phận hỗ trợ nào trên ghế. Ngồi sát vào bàn phím. Không cúi đầu. Hít thở sâu. Sắp xếp các tài liệu và đồ dùng xung quanh máy tính. Dành ít phút nghỉ ngơi nhiều lần trong suốt cả ngày làm việc để thư giãn cơ bắp. Tránh tình trạng mỏi mắt. Tập thể dục cho tay.

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Many office and personal desk chairs have adjustable backs, seats, and even lumbar support. Since the type of chair that you use will vary, try to keep the following criteria in mind:  Your upper legs should be flat against the bottom of the chair. Your lower legs should form a 90 degree angle at the knees. Your feet should be at a flat 90 degree angle to your lower legs. Your back should be at between 100 and 135 degrees in relation to your legs (if possible). Your arms should be tucked near your sides. Your shoulders and neck should be relaxed. Your eyes should be able to view the screen comfortably without having to stretch, crane, or strain your neck or your eyes. If your chair has lumbar support, a customized cushion, adjustable arm rests, or any other type of specialized support, adjust it as needed. It's okay to remove things like arm rests and cushions if they interfere with your posture. Your keyboard should be directly in front of your body; don't twist or bend your body in order to reach your computer. Ideally, your computer's screen will be at least one arm length away from you. You may be tempted to slouch your neck, thus bringing your chin close to your chest; this will lead to neck, shoulder, and back pain, so keep your head up even if you have to look down at the screen. One possible fix for this is adjusting your monitor's height so that it sits at your actual eye height. It's easy to take shallow breaths when sitting down, but doing so will eventually lead to other problems. Make sure to take deep breaths often—especially if you find yourself experiencing a headache or lightheadedness—and try to hold a few deep breaths in once every hour or so. Shallow breaths can cause you to adjust unconsciously your posture, while deep, diaphragm-level breaths will help you center your posture. If you have enough space on your desk to accommodate your documents, phone, and other accessories, make sure that they're arranged around the computer; your computer should be the center item on your desk.  Some...


Ngồi đặt cẳng tay trên chiếc ghế dài. Nâng tạ đòn bằng cả hai tay. Hạ thấp cổ tay. Cuốn tạ lên hướng về phía bạn. Tập 12 -15 nhịp. Lật cánh tay lại và cuốn cổ tay xuống.

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For this exercise, you want to place your forearms flat with your hands and wrists protruding off the edge of the bench. If you use a standard workout bench, you can simply kneel to the side of it in order to rest your forearms on the bench—just make sure to put something down to cushion your knees. In order to balance the weight, you want your hands roughly shoulder-width apart to form your grip on the barbell. To start, use a standard grip with your palms facing upward. Again, the ideal amount of weight is going to vary by person. You should aim for an amount that allows you to do twelve-to-fifteen repetitions before tiring out. The starting position is going to be with your wrists lowered so that the barbell is hanging low in your grip. With a slow, controlled motion, you want to curl the barbell up and toward you. By moving the barbell slowly, you maximize the gain on each repetition. You want to curl your wrists all the way, bringing the barbell as close to you while only using your wrists as possible, before letting it back down. At the apex of this motion, you will feel the hard squeeze in your forearms. As with the individual wrists routine, you want to do twelve-to-fifteen reps in your set before stopping. If you cannot do this many, try curling less weight. This is another workout that you can do with either upward or downward curls. To work a different forearm muscle group, turn your arms over on the bench so your palms face downward. Then lift the barbell back up and do the curls so you can see the backs of your hands.


Ngồi đủ xa màn hình máy tính. Đặt màn hình máy tính chếch tầm mắt 10-12 cm. Đặt tài liệu tham khảo đúng vị trí. Chớp mắt thường xuyên. Điều chỉnh độ sáng màn hình. Giảm độ chói của màn hình. Giải lao thường xuyên. Hỏi bác sĩ nhãn khoa về loại kính chuyên dụng. Ngừng làm việc nếu có hiện tượng mỏi mắt do dùng máy tính/hội chứng thị giác do dùng máy tính.

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This is usually considered at least an arm's length away from the screen. To make sure your computer is positioned right, try the high-five test: if you can properly high-five your computer screen with a full arm extension, you're sitting too close. Ideally, you should look down at the computer screen at about a 15 to 20 degree angle. This ensures that more of your eyeball is covered by your eyelid, keeping your eyes moisturized and healthy. If you're using any books or papers while working, you can strain your eyes if you don't position them properly. If they're too low, your eyes will have to refocus every time you glance at them, leading to eye fatigue. You can also strain your neck by moving it to look down too often. Reference materials should be located above the keyboard and below the computer's monitor. To help do this, use a document holder or a book to prop up materials a few inches and help rest your eyes. We naturally blink about 20 times every minute, but when focusing on a screen this can drop by as much as half. This means your eyes are at much greater risk of drying out when working on the computer. Since your body won't blink as much naturally, you'll have to be conscious of this and force yourself to blink.  Deliberately blink every five seconds or so. If you find this too distracting, try taking breaks. Every 20 minutes, look away from the screen for 20 seconds. This allows you to blink naturally and re-moisturize your eyes. Your screen should be illuminated in relation to your environment. If you're working in a brightly lit room, you can increase your brightness settings; if the room is dim, lower the settings. While the screen should be brightest object in the room, it shouldn't be on the brightest setting in a dark room. Your eyes will often tell you if your screen isn't lighted properly. If your eyes are feeling strained, try adjusting your brightness settings in relation to your work environment. Surrounding lights can reflect off your screen and strain your eyes. There are several...


Ngủ càng nhiều càng tốt. Thỉnh thoảng cử động vào ban ngày. Ho nếu bạn cần phải ho. Ăn thức ăn bổ dưỡng Ngừng hút thuốc lá

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. Sleep is essential for your body’s healing processes, so make sure that you are getting lots of rest. You should try to sleep for at least eight hours every night and nap during the day if you feel tired. Some good ways to make it easier to fall asleep include:  Going to sleep at the same time every night Turning off all TVs, computers, tablets, and phones Making sure that your bedroom is dark, cool, and quiet Avoid drinking caffeine or alcohol before you go to bed Do not eat at least two hours before bed Doing something relaxing before bed, such as listening to soothing music or taking a shower Staying in bed all day is not a good idea when you have broken ribs. During the day, you should get up and walk around now and then. This will help you to get more oxygen and clear mucus from your lungs as well. Try to get up and walk around your home for a few minutes at least once every two hours. Not coughing when you need to cough can lead to a lung infection. Coughing might be painful when you have broken ribs, but it is important to do it anyways. Hold a blanket or pillow against your chest as you cough to help make it a little less painful. . Getting adequate nutrition is also essential to your body’s healing process. Make sure that you are getting a balanced diet as you recover. Your diet should include:  fruits, such as apples, oranges, grapes, and bananas vegetables, such as broccoli, peppers, spinach, and carrots lean protein, such as skinless chicken, lean ground beef, and shrimp dairy products, such as yogurt, milk, and cheese complex carbohydrates, such as brown rice, whole wheat pasta, and whole grain bread . Quitting smoking may help to speed up your recovery as well. If you are a smoker, then now is a great time to stop. Talk to your doctor about medications and smoking cessation programs that may make it easier for you to quit.


Ngủ nghỉ điều độ. Hạn chế tiêu thụ đồ uống chứa cồn và caffeine. Kiểm soát căng thẳng. Bỏ thuốc lá Uống thực phẩm chức năng mỗi ngày để ngăn ngừa đau nửa đầu.

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One of the triggers for migraines are hormonal fluctuations. Your body will manufacture and release hormones such as melatonin and cortisol in response to the number of hours of sleep you get and when you get them. These fluctuations, along with sleep deprivation, can trigger migraine headaches. Alcohol and caffeine affect your neuroregulatory system. Although the exact cause of migraine headaches has not yet been identified, most physicians agree that migraines can be triggered by changes to the neurological system. In small amounts caffeine can increase the effects of acetaminophen when taken at the beginning of a headache. One cup of coffee with acetaminophen is often enough. If you drink too much caffeine, over two cups, you can get a rebound headache later on. Stress triggers the release of hormones that may affect your neurological system, which can trigger migraine headaches. Not all stress reduction strategies work for everyone, so it’s important to find something that works for you.  Prioritize what has to be done, take one challenge at a time and move on. Try not to get overwhelmed by the tasks that you have to complete. Practice deep breathing. Deep breathing can lower your heart rate and reduce your stress. Positive self-talk will help to reduce your stress levels. Get regular exercise. Exercise will reduce stress, improve your mood and enhance your self-esteem. Take a 15 minute walk after each meal, go swimming at the local YMCA, go jogging in the evening after work, or take to the bike trails with your friends. Get plenty of sleep. Lack of sleep will not only affect your hormone levels but also your stress levels. In a study done at the University of Pennsylvania researchers found that losing just a few hours of sleep will increase feelings of sadness, stress, anger and exhaustion. Aim for seven to eight hours of sleep per night. . The Michigan Headache and Neurological Institute recommends that you quit smoking to reduce your migraines and their severity. Tobacco triggers migraines three...


Ngủ nghỉ đầy đủ. Dùng nước ấm để hạ sốt. Bổ sung đủ nước cho cơ thể. Ăn thực phẩm giàu chất chống oxi hóa. Mang tất ướt. Bỏ thuốc lá.

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Studies have shown that sleep deprivation can suppress immune function, and that rest can boost it. Your body will have to fight off the infection that is causing your fever and body aches. Even if you're taking medication to relieve symptoms, your body needs to rest and remain strong to fight the infection. Try taking a bath in lukewarm water or putting cool towels on your body to cool your body down. Note that you should not do this if you are experiencing chills. Cooling your body will promote shivering, and this actually increases your body temperature. Do not take a bath in cool or cold water. This could drop your body temperature too fast. Take a bath in lukewarm water. When you have a high body temperature from fever, your body loses water more quickly. Dehydration can get even worse if fever is combined with vomiting or diarrhea. The body relies heavily on water to complete its basic functions, so staying hydrated will promote faster healing. Drink cool fluids to both hydrate and cool down your body.  Sports drinks like Gatorade and Power Aid are good drinks to consume if you are having GI distress.  These drinks can help to replenish electrolyte losses.  Clear Liquids such as broths or soups are also good to drink when you are having vomiting and diarrhea.  Remember that you are losing fluid with these conditions, so you should try to replenish and hydrate yourself as much as possible. Drinking green tea will help boost your immune system. It may make diarrhea worse, so if you have diarrhea with fever and body ache, don't use green tea. Foods that contain antioxidants can help boost your immune system and make it easier for your body to fight the infection that is causing your symptoms. Foods to eat include:  Blueberries, cherries, tomatoes, and other deep-colored fruits (yes, tomatoes are fruits!) Vegetables such as squash and bell peppers Avoid junk and highly processed foods, such as doughnuts, white bread, fries, and sweets. This technique will help reduce your body temperature. Wet a pair of...


Ngủ ngon và ngủ đủ giấc vào buổi tối. Chợp mắt một chút trong ngày. Tập thể dục nhiều hơn.

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at night. A common reason why people get tired during the day is lack of restful sleep the night before. Lack of quality sleep can lead to feelings of fatigue and tiredness. Most healthy adults need an average of eight hours of sleep each night.  Make your bedroom as quiet and as dark as possible in order to promote the best sleep possible. Try to keep your room cool and avoid electronics (including your phone) right before bed. At least 40% of American adults experience daytime tiredness multiple days per month due to poor sleep habits. Taking a short (power) nap may help you feel invigorated and increase your energy levels. A 20 – 30-minute nap during the day provides significant benefit for increased alertness and improved performance without leaving you feeling groggy or interfering with sleep at night. Finding a place to nap while at work may be a challenge, but consider cutting your lunch short and sleeping in your car (if your drive to work).  Make sure your boss and co-workers know of your power napping intentions and don't think you're just being lazy. Try drinking a cup of coffee or tea right after your nap to improve the effectiveness of the nap. Heavy, strenuous exercise may cause fatigue, but regular cardiovascular exercise (such as walking briskly) for 30 – 60 minutes a day delivers more oxygen and nutrients to your tissues and helps your heart and lungs work better.  Regular cardiovascular exercise also improves mood (and libido!) and promotes better sleep, which both contribute to higher energy levels. In addition to walking, other good exercises include swimming, cycling, and jogging on a treadmill.


Ngủ nhiều hơn. Ngừng tập những bài tập thể dục mạnh. Hoạt động ít nhất có thể.

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Take frequent naps when you are trying to feel better. Aim for eight to ten hours of sleep per day while you are sick. This helps your body direct energy toward overcoming the illness. While you are sick, don’t overdo it with physical activity—only engage in moderate exercise such as yoga or walking. The exceptions to this are if you have respiratory problems (coughing, congested lungs, etc.) or a fever and/or body aches, in which case you are best to avoid any exercise whatsoever. Try to avoid doing work, surrounding yourself with stress, doing chores, etc. while you are sick. Your goal should be to get better. Do this, and you have a better chance of returning soon to all the things you need or want to do.  If you need to keep your mind busy or are bored while convalescing, try some low-activity entertainment, like watching television or reading a book. If you can, ask others to help you with day-to-day tasks, getting meals, etc., or if there is something else that must be taken care of while you are sick.


Ngủ nhiều hơn. Tập thể dục. Tập giãn cơ. Để chiều cao tăng tự nhiên theo thời gian.

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Did you know you only grow when you're asleep? Your body produces human growth hormone (HGH) while you sleep. This hormone helps you develop muscle and actually grow taller. So if you're serious about getting taller, get plenty of sleep.  School-age children should get between 10 and 11 hours of sleep. Teens and those just under 18 should get at least 9 to 10 hours of sleep. Whatever you do, take the time to exercise. Exercise is crucial for your healthy development and general well-being. If you want to grow tall during your teen years especially, get in the habit of exercising your body. All exercise is good, and there is no particular exercise to increase height, but doing things that involve stretching and jumping will help to lengthen your spine.  Try jumping around by playing basketball or skipping. Try stretching out your back and limbs by swimming. There is no specific amount of time you should be doing this for to increase height, but the more the better. It is recommended that people children and adolescents should do an hour of exercise a day to be healthy. To give yourself the best chance of growing taller, try to exceed this amount. Some stretches can help you to release your spine and improve your posture. If you stretch the first thing in the morning and the last thing at night, it can help you to become more upright, and thus make the most of your height. Some of the stretches to try include:  Toe touches. Stand up straight and raise your hands up to the sky, and then reach down to touch your toes. Cobra stretch. Lie on your front with your hands at your sides and then push up on your hands to raise your chest and tilt back your head. Bridge stretch. Lie on your back with your hands at either side of you, then, pressing down on your hands, raise your abdomen off the ground to stretch your back. If you do all of the previous steps, there's a good chance that you've given your body the best chance to grow taller. Not everyone is going to be as tall as a basketball player or a model. Being tall...


Ngủ trong phòng tối. Hạn chế các âm thanh gây xao lãng. Làm mát phòng. Chỉnh lại gối sao cho cơ thể ở tư thế thẳng hàng. Thử dùng máy tạo tiếng ồn trắng. Mua tấm lót nệm và ga giường mới. Đọc sách trên giường nếu bạn không ngủ được.

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Keep lights dim an hour before bedtime, and turn off all overhead lights, night lights, and lamps when you go to bed. Any bright light (not just electronic devices' screens) can trick your body into thinking it's too early in the day for sleep.  If you want to read or write before bed, try using a small book light rather than a desktop lamp or overhead light. Bluish light can keep you awake, so go for a bulb that gives off a warm glow. Red light bulbs are a great choice.  If you have a bright clock, use the dimmer option to lower the brightness of the screen. Additionally, turn it away from the bed so you won't be tempted to check the time. If you can, keep noise in and around your room to a minimum at night. For example, if you have an old-fashioned clock that ticks loudly and keeps you awake, replace it with a silent one. If you share your home with anyone else, request that they keep noises like talking, music, or TV shows at a low volume while you are trying to sleep. Lowering your core body temperature helps induce sleep, so try lowering your thermostat. Setting the temperature between 60° and 70° F (15.5°-21° C) could do the trick. Set it low enough that it feels cooler than room temperature, but not so low that you're shivering. Ideally, you want to sleep so that your neck is in a straight line with your hips. Try placing a pillow between your knees to keep your hips in a neutral position. If necessary, buy new pillows if your current ones aren't keeping you comfortable and aligned.  Try to sleep on your back or side. These positions are best for your spine and can offer more restful sleep. Sleeping on your back or spine also keeps your airways open, which can help alleviate symptoms of sleep apnea.  If sleep apnea is preventing you from getting a full night's sleep, talk to your doctor. They may recommend a sleep study for you to see if you need a CPAP machine. It's tough to fall asleep if you live near a busy road or hear other annoying sounds after bedtime. You could get a white noise machine or...


Ngủ trên máy bay hoặc xe ô tô. Cung cấp đủ nước. Ăn bữa chính hoặc bữa phụ lành mạnh. Tút lại bản thân trước khi đến nơi.

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A little sleep along the way can do wonders for how you look and feel at the other end. Do your best to include some snooze while you're traveling, or take the time to rest. If you find you can’t sleep, put an eye mask on and meditate or simply relax. It’s important to stay hydrated when traveling, especially if you are on a plane. Drink at least one glass of water per hour to help you feel better and look more refreshed. Add mint or fruit to your water for flavor if you desire. Limit your alcohol when traveling. Stick to one drink, such as a glass of wine. It’s often easier to grab fast food while traveling or to pack your carry-on with junk food. Neither of these things will help you look or feel your best though, so avoid the temptation. Instead, prepare a healthy meal or snack for the trip. Consider:  Sandwiches or wraps with your favorite filling Fruit that travels well, such as apples, oranges, and bananas Nuts and seeds or trail mix A small salad in a container Carrot and celery sticks Brush your teeth, chew mint gum, or pop a breath mint to freshen your breath. You can also reapply deodorant and spritz yourself with perfume or cologne. Carry a small spray bottle filled with water and a couple of drops of lavender oil. Spritz it onto your face to freshen skin.


Ngủ đủ giấc Kiểm soát stress Tập thể dục nhiều hơn. Cai thuốc lá Hạn chế uống rượu bia.

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.  The amount of sleep that you get each night may contribute to hair loss or just make it harder for your hair to grow. Try to get seven to nine hours of sleep every night. If you have trouble sleeping, talk to your doctor. . Stress may contribute to hair loss in some people as well. If you are often stressed, then try to develop some healthy ways to manage those feelings. Some good options include:  Practicing yoga Meditating Doing deep breathing exercises  Calling a friend . Getting regular exercise is important for good health and it may also help to prevent further hair loss. Aim for 30 minutes of exercise five days out of every week. If it is hard for you to fit in 30 minutes, then try splitting your exercise up into two or three short workouts throughout the day. For example, you could do two 15 minute sessions or three 10 minute sessions spread throughout the day. . Smoking has been linked with increased hair loss in men with hair loss. If you smoke, now is a great time to quit. Ask your doctor for information about medications and smoking cessation programs in your area that may help you to quit. . Drinking alcohol has also been linked with hair loss in men. Try to limit your alcohol intake to two drinks per day if you are a man or one drink per day if you are a woman, or less. If you have trouble limiting your alcohol intake, talk to your doctor. Drinking in excess can cause serious health problems in addition to hair loss, such as high blood pressure, certain types of cancer, and depression.


Ngủ đủ giấc mỗi đêm. Giảm mức độ căng thẳng. Tăng hoặc làm đa dạng hoạt động thể chất. Duy trì động lực.

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Studies have shown that getting less than five hours of sleep each night or more than nine hours of sleep can result in an increase in weight gain. Some studies further show that not getting enough sleep increases the body's cravings for high-calorie foods, and led to an overall increase in caloric intake. Adults should get between seven and nine hours of sleep each night. Stress causes the body to crave fatty foods, often called "comfort food", and can also lead to snacking or eating when the body isn't actually hungry. Finding ways to lower your stress levels can help you feel better and may help you lose weight faster. Try something new. That will help keep you interested and wanting to do more. Repeating the same workout at the gym for month after month will lead to a plateau where you will stop seeing gains. Try something different, or hire a trainer to give some variety to your exercise program. Often times, people lose motivation to stick with a diet or an exercise routine. Finding a reason to stay motivated beyond belly fat goals, like overcoming a genetic predisposition to excess body weight or working toward fitting into your favorite article of clothing again, can help you stay motivated to meet your fitness and lifestyle goals.


Ngủ đủ giấc vào đêm hôm trước. Bắt đầu ngày mới bằng cách co giãn các cơ. Hãy ăn sáng thật ngon. Mặc trang phục mà bạn cảm thấy thoải mái. Hãy tập thể dục. Theo đuổi những sở thích của mình. Viết một lá thư. Bạn cũng có thể dành thời gian để đọc sách.

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Ironically, having a perfect day means starting the night before! It's harder to enjoy yourself if you're drowsy from lack of sleep and, if you have to take a nap in the middle of the day, you'll miss out on time that you could be spending doing something more important. Try to get a full night's rest the night before your big day — though everyone's sleep needs are different, most adults need about seven to nine hours per night. Ideally, getting enough sleep isn't something you should give up on the day after your "lovely day" — insufficient sleep has been linked to a variety of health problems, including obesity and heart disease. If you're like most people, when you roll out of bed in the morning, you jump right into the shower or drag yourself off to work without a moment's notice. Today, instead, start slow with a good, thorough stretching session. Stretching loosens up your body, increases the blood flow to the muscles, and helps clear your mind at the start of the day. Plus, it just plain feels good, so, to start your morning right, don't skip this simple treat.  If you'd like, you can even start stretching in bed before you open your eyes. Lift-up your palm and stretch out each of the finger. Take up your wrist and then your arm for the stretch. Do the same for the other arm. Progress next to your toes, feet, ankles, and both of your legs. For extra effect, try listening to your some music while you stretch. Tuning in to your favorite Dvorak symphony or grooving into some Bob Marley jams can help you focus on your stretches and get you in a great mood to start your day. If you work an average nine-to-five, there's a good chance that the word "breakfast" has come to mean "whatever you can grab on the way out the door" for you. Today, try something different: take the time to make a filling and nutritious breakfast. There's no "right" breakfast to start your day with — whatever you choose to eat is a matter of personal taste — but below we've listed a good all-purpose breakfast that should be satisfying...


Ngủ đủ giấc vào đêm trước buổi thi. Ăn bữa sáng đầy đủ dinh dưỡng trước cuộc thi. Uống nhiều nước.

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Make sure you get a good night’s sleep before the race. Depending on your age and sex, you’ll need between 8 and 9 hours of sleep. After all, being well-rested for the race is fundamental to successfully competing and doing your best.   Go to sleep early, so you’ll have plenty of time to prepare the morning before the race. Avoid drinking alcohol the night before. Drinking can cause dehydration, interfere with your sleep, and disrupt your energy balances. Don't oversleep or sleep too much. This might make you tired and groggy. While some professional athletes are cavalier about what they eat before a big race, you should eat a well-balanced meal the morning before your run. Don’t overeat, and don’t eat too many sweets or carbohydrates. After all, you want to make sure that your body has everything you need to power through the race without crashing.  A vegetable omelet might be a good option. A bowl of cereal with fruit is a good option. Have a glass of orange juice or cranberry juice with your meal. Water will keep you hydrated before the race. Nothing's worse than getting thirsty after 50m and having to slow down. To avoid this, drink plenty of water. Be careful not to drink too much; don't drink more than a bottle. After you've had a drink, wait about five minutes before running. If you don't, you could feel sick halfway through the race. If you've been feeling dehydrated, make sure you start drinking water at least 1 day before the race.


Ngủ đủ giấc Ăn bữa sáng lành mạnh.

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. Students between the ages of 6 and 12 need 9 to 12 hours of sleep every night, while those ranging in age from 13 through 18 need 8 to 10 hours. However, it's hard to maintain those good sleep habits. Set a bedtime routine, and go to bed at the same hour each night. Your mind will not be able to concentrate if it's not rested...it needs a break! at a healthy breakfast. Although this may seem irrelevant to focusing during class, eating a nutritious meal in the morning gives you fresh energy for the day. Remember: a healthy breakfast does not mean a big breakfast. Two simple slices of toast, fresh orange juice (with pulp, if possible) and serving of a hard boiled egg(s) is an example of a good breakfast.


Ngủ đủ giấc. Cung cấp đủ nước. Điều trị dị ứng Đi khám bác sĩ nhãn khoa. Cho mắt nghỉ ngơi khi nhìn vào màn hình máy tính và đọc sách.

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Even if your puffy eyes are caused by crying, other factors can determine their severity. Get at least eight hours of sleep each night to reduce swollen or baggy eyes. Children, teenagers, and older adults may require different amounts of sleep. Ask your doctor for a recommendation. Salt buildup around your eyes can increase fluid retention, causing puffiness. Drink plenty of water to counteract this. Cut down on your consumption of salt and caffeine, which dehydrate you. . Mild allergic reactions to pollen, dust, animals, or food can cause swollen eyes. Avoid any foods that make you feel itchy, puffy, or uncomfortable. Take allergy relief medication when you can't avoid exposure. Visit a doctor for more advice. If you frequently get puffy eyes, there may be an underlying cause. An optometrist can check your vision and possibly prescribe glasses or contacts to reduce eye strain. An ophthalmologist can examine your eyes for medical conditions. When looking at a computer, phone, or book, take breaks every twenty minutes. During these breaks, focus your eyes on something across the room. While eye strain is not the most common cause of puffy eyes, this is recommended anyway for general eye health.


Ngủ đủ giấc. Giảm áp lực cho bản thân. Hạn chế tiêu thụ cà phê quá mức. Tránh uống quá nhiều rượu và đồ uống có cồn. Tăng cường tập luyện. Tìm một lối thoát về mặt cảm xúc. Dành thời gian cho gia đình và bạn bè. Duy trì một chế độ dinh dưỡng cân bằng. Thêm vào khẩu phần ăn hàng ngày thảo mộc, vitamin và thực phẩm chức năng.

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Another reason you may be prone to uncontrollable or difficult moods is lack of sleep. If you routinely don't get enough sleep, then this will make you feel sluggish, irritated, and less in control of your mind and body. Though every person requires a different amount of sleep, most need between 7 and 9 hours of sleep. Once you find your number, try to stick to it, and make sure to go to bed and wake up around the same time every night. You may not even realize that you're so sleep deprived because you've been drinking so much caffeine to counteract it. You'll feel far better and less moody with less caffeine and more sleep. Though many of the steps in this section can help you reduce your stress, the first step is to simply become more aware of your stress levels so that you can take concerted steps to alter them. Our emotions function as indicators to tell us when something is either physically or psychologically wrong, so it's important for you to think about which things in your life are bringing you the most stress, anxiety, or even anger and then develop ways to address them. There are many steps you can take to bring your stress levels down and your mood up.  If your schedule is too packed, take a look at your calendar and see which social events or work obligations you can do without. Research has shown that making less time for our friends and family than we desire is directly related not only to higher levels of stress but also less efficient work. It is thus essential that you allocate enough time for spending leisurely time with friends and family.  If a relationship in your life is causing you stress, then you need to address it. Whether it's a tense situation with your parents or your significant other, the sooner you talk about it, the better. Make more time for relaxation. This can come in the form of yoga, laughter with friends, a warm bath, or mediation. Meditation, for example, is a particularly easy task to perform and has been generally shown to reduce blood pressure and relieve symptoms...


Ngủ đủ giấc. Không bỏ bữa. Ăn thực phẩm toàn phần và đầy đủ.

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It's recommended adults get at least seven to nine hours sleep each night. When you're behind on sleep, your body produces more ghrelin — your body's hunger hormone.  Higher levels of ghrelin make you feel hungrier throughout the day. Studies show that a body that is sleep deprived craves more carbohydrates.  Go to bed earlier or wake up later if possible so that you can get in the recommended amount of sleep. Also shut off all lights, electronics and any other devices that give off light or make sounds.  Even small distractions can prevent you from falling asleep or staying asleep. If you’re trying to feel full without eating in order to lose weight, it’s still important to make sure that you’re eating regular, consistent meals. This will not only help your body more effectively lose weight, but also ensure you are getting the proper nutrients to stay healthy.  Studies have shown that skipping meals may increase your hunger levels over the day and could cause you to overeat.  Plan to have at least three meals daily.  If there is more than four to five hours between meals, you may need a snack in addition to your meals. Your food choices also affect how full you feel. By choosing to eat whole foods (like fruits, vegetables or whole grains) that will stabilize your blood sugar and not digest quickly, you will feel fuller longer after meals.  High water, high fiber foods such as fruits and vegetables will also help you feel fuller longer because they add bulk to your meal. For example, you could have one cup of raspberries or one cup of cooked whole wheat spaghetti for extra fiber.  Hearty soups and stews are a good option because they’re often high in water, protein, and fiber content. Add ingredients such as vegetables, beans, and herbs to help yourself feel fuller for longer. For example, beans such as and lentils are high in fiber, while vegetables including split peas are another high-fiber option. Add lean meats such as chicken or beef to a soup for protein.  Try hummus and cut vegetables like water-rich...


Ngủ đủ giấc. Nghỉ ngơi. Học cách giữ bình tĩnh.

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Although it might seem tempting to stay up all night to prepare for your speech, it probably won’t help you. A lack of sleep increases your stress levels and decreases your ability to focus. Be sure that you get at least eight hours of sleep the night before your speech. It is important to remember to take care of your body even when you are cramming for a presentation. Take some time to take a quick walk. Don’t forget to eat meals and keep yourself hydrated. These steps are equally important in memorizing your speech. Make a list of things that scare you about the speech. Then, try to tackle those fears. If eye contact makes you lose focus, try looking just above your audience’s head. Try giving your speech behind a podium or while holding a microphone to keep your hands busy. Use deep breathing exercises to keep yourself calm before your speech.


Ngủ đủ giấc. Ngủ nghiêng một bên. Mặc quần áo rộng. Tránh kéo giãn hoặc uốn người sau bữa ăn. Nhai thức ăn thật kỹ. Bỏ hút thuốc.

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l less stressed. Not getting enough sleep can increase the production of stress hormones, which can trigger acid reflux, put you at higher risk for chronic diseases, and lower life expectancy. If you suffer from sleep apnea or insomnia, talk to your doctor for possible treatments. Strategies for getting enough sleep include a quiet, dark, cool environment and avoiding caffeine, alcohol, and sugary foods for 4-6 hours before bed. You should also avoid eating 2-3 hours before bed and work or exercise 3-4 hours before bed. Sleeping on your stomach or lying flat on your back right after a meal can promote stomach acids, causing indigestion and heartburn. Try sleeping on your left side with a firm pillow between your knees to prevent stress on your spine, hips, and lower back. Some studies show that sleeping on the left side limits the flow of stomach acid into the esophagus by supporting the body’s natural curves.  Pull your knees up slightly toward your chest. The pillow for your head should keep your spine straight. A rolled towel or small pillow under your waist may also help support your spine.  If you have a respiratory condition or cold, try to prop your head up on a pillow to improve airflow. The pillow for your head should support the natural curve of your neck and be comfortable. A pillow that's too high can put your neck into a position that causes muscle strain on your back, neck, and shoulders. This can increase stress, cause headaches and trigger acid reflux. Choose a pillow that will keep the neck aligned with the chest and lower back. The type of clothing you wear can affect your acid reflux, especially if you’re overweight. Tight clothing can increase pressure in your abdominal area, which can force the contents of your stomach back up into your esophagus. Be sure to wear comfortable, loose fitting clothing. For instance, wear pants that have stretch or a skirt or dress that flows over your abdomen. In general, you should avoid exercising for at least 2–4 hours after eating. If you frequently have...