Article in English: Even though there may be some universal dream symbols and motifs, remember that your dreams are unique to your own personality, thoughts, and experiences. A road in your dream might mean something quite different to you than it would to another person. Do not let dream dictionaries obscure your own instincts or ideas. For example, flying dreams generally indicate freedom. However, if you felt anxious or claustrophobic during your flying dream, then pay more attention to your feelings than an entry in a dream dictionary. Where there any images or themes in your journey dream that are meaningful to you? For example, did you travel down a path that resembles where you grew up? Were you wearing your high school uniform? Think about any details that remind you of your childhood, career, or experiences. These might help you determine the meaning behind your dream. Were you happy to meet people during your journey, or did you feel like they were holding you back? Your thoughts and feelings about the people you met on your dream journey might help you figure out how you feel about the people you see in your waking life. For example, if you have to carry an annoying coworker on your back during your dream, that might indicate your frustration about how work tasks are being divided up. Dreams are important ways for people to solve major and minor problems in their lives. Simply dreaming about a topic can help you sort out how you want to proceed. Take a few minutes to list the major problems, dilemmas, or concerns you have in life. Your dream might have clues about your true thoughts and feelings about these problems, and might give you clues as to how to solve them. Sometimes dreams have major significance. Other times, objects appear in dreams simply because you have encountered these objects recently. This is known as "day residue." Feel free to ignore "day residue" in your dream interpretation, unless the residue evoked any significant emotions in you. For example, your dream journey might take you past the...

Summary in Russian:

Напомните себе, что ваши сны уникальны. Определите символы, которые имеют значение лично для вас. Подумайте, как вы относились к людям во сне. Подумайте, нужно ли вам решать определенные проблемы. Поищите сходства между событиями во сне и наяву. Подумайте о предстоящих физических и метафорических путешествиях. Запишите вопросы, которые может ставить перед вами ваш сон. Подумайте о препятствиях на вашем жизненном пути. Поймите, что процесс важнее результата.


Article in English: Even though they may be truly terrifying and stick with you, try your best not to worry about them.  Allowing them to cause your more stress and fear will only increase the likelihood of more nightmares in the future.  Try to focus on positive life events instead of fear and worry.  Thinking of a safe space or a loved one will help keep your mind in a positive space. Think of how much better your sleep is becoming now that you are improving it. As much as possible, leave any fears or concerns behind you as you lay down to sleep.  Dwelling on these negative things as you fall asleep will only increase the likelihood of having a bad dream.  As you fall asleep, focus your mind on the rhythm of your breath. Gently and naturally, follow your inhalations and exhalations with your mind. If your mind wanders, refocus on your breath. Focusing on your breath will allow your thoughts to pass by without disturbing your sense of calm. Try not to dwell on any thoughts as you fall asleep.  Let your thoughts pass by without focusing on them or making judgements about them. Throughout the day, pay careful attention to your thoughts.  If you find yourself starting to blow your fears and worries out of proportion, stop.  Catch these thought patterns and instead focus on positive aspects as best you can.  Keeping your problems in perspective will save you unneeded stress. Don't exaggerate any causes of stress, be as objective as you can. If you feel too stressed or find yourself focusing on negativity, try imagining a safe space.  By visualizing a safe space, you can find relief from the source of your anxiety for a time, allowing you to return relaxed and refocused.  Find a real, physical space that you can get comfortable in. Start to imagine your safe space.  Your safe space can be any place at all, real or imagined, that makes your feel secure and relaxed. Use all of your senses in your imagining of your safe space.  See, hear, smell, feel, and maybe even taste your secure and safe space. Be aware of your body and any...

Summary in Russian:

Не зацикливайтесь на своих кошмарах. Не ложитесь спать с плохими мыслями и страхом. Следите за своими мыслями. Представьте и визуализируйте безопасное место, если чувствуете, что слишком напряжены или же вас одолевают негативные мысли. Изучите свои действия. Используйте “метод репетиции мысленных образов” (imagery rehearsal therapy), если вас постоянно мучают кошмары во сне.


Article in English: Even though things are going well and outwardly the person seems fine, you may have a nagging feeling that something isn't right. Don't ignore that feeling. If you feel like you're not safe, get out of there as quickly as possible.  If you feel that you need to leave, do it – especially if you feel like your personal safety is in jeopardy. Go to the restroom and call a nearby friend to help you. You also may be able to talk to someone who works at the place where you met. Explain the situation to them and they may be able to help you. Before you meet up with the person, have several options in mind that will enable you to get out of the situation quickly if anything happens. Rely on your own transportation as much as possible.  If you have your own car, drive to the meeting and park as close as you can. Don't go anywhere else where the person could isolate you from your transportation. Have a couple of options if you don't have your own car or are relying on public transportation. For example, a taxi, Uber, or Lyft. Always make sure that several people know exactly where you're going and when. Arrange for a friend to check in on you during the meeting so you can let them know if things aren't going well.  Keep your phone on your person at all times, either with the ringer on or on vibrate so you won't miss this text or call. You also can get a friend to drop by and act as though the two of you just ran into each other. Only do this if both of you are able to act through the situation. If the meeting goes really bad, and the person turns out to be someone dangerous, report them to the local police as well as to the social media platform or dating app where you first connected.  If you report their behavior to the website or app, you may be able to get them banned. You also have the option of blocking them so that they cannot see your profile or contact you again.

Summary in Russian:

Доверяйте интуиции. Продумайте план отступления. Договоритесь с другом, которому можно будет написать или позвонить. Сообщите об угрожающем или опасном поведении.


Article in English: Even though you may be limiting calories or certain foods, it's important to stay regular with your daily exercise routine.  Exercise is a great way to support weight loss and also help the body sweat out excess fluid.  This may help you feel trimmer and less bloated. Walk 10,000 steps per day.  This is the general recommended amount of activity recommended by health care professionals. If you don't know how many steps you usually walk in a day, buy a pedometer and wear it all day long. Also doing some light strengthen training the day of or before  your event or deadline can help you feel and look toned.  Add in abs, arm, and leg work to help get a defined and toned look.  Do these exercises the day before and day of your event.  You'll notice that your body retains that defined look in the short-term. Exercises you can try: crunches, hanging leg lifts, lunges, squats, bicep curls, lateral raises, and tricep dips.  These exercises cover the basic muscle groups and should provide modest toning. If you're going to be wearing something specific on your "event day" consider the areas of your body that are going to be showing.  For example, if your arms will be showing in a sleeveless dress.  You may want to focus on toning that area more than others. Interval training is a higher intensity cardio exercise that burns a lot of calories.  It will help you sweat out excess water and help support faster weight loss.  Interval training can be:  sprinting or very fast running for one minute followed by three minutes of jogging.  Repeat this cycle a few times for up to 15–20 minutes total. Interval training has also been shown to increase your metabolism and your body's ability to burn calories and fat for up to 24 hours after you've completed the exercise.  This makes it a great activity to include on day one of your diet.

Summary in Russian:

Увеличьте уровень физической активности. Выполняйте тонизирующие упражнения. В первый день соблюдения диеты займитесь интервальной тренировкой.


Article in English: Even though you may want to disappear into the back of your chair, the other person will only become more offended if you act as if nothing happened. Pointing out an wrongful assumption or biased statement takes courage. Owning up to the mistake may put you back in the person's good graces. Calmly acknowledge the gaffe by saying something like "That was just my opinion. Forgive me for being short-sighted." Then, make a sincere plea to understand the person better. "Would you mind sharing your opinion of X?" This could cause even a greater problem for you. Sometimes, when people realize they've rubbed someone the wrong way, they immediately rush to a defense such as "Oh, I didn't mean that!" Obviously, you wouldn't have said it if you didn't mean it. So, refrain from stating this as it makes you appear hypocritical, like you're jumping from one position to another based on the people around you. While it's important to acknowledge your mistake and try to make amends, please don't go into a long rant of endless apologies. Doing so puts the other person in an awkward position, in which they feel the need to console you - not the other way around. A quick apology can sound like "Geez, I'm sorry to have offended you. My knowledge on this topic appears to be limited. Can you explain it to me so that I can see it from your point-of-view?" Taking this route gets the apology out of the way, but also allows the person to share their expertise - and allows them to see you as a human that made a simple mistake but who can own up to it. This signals to the other person that you are aware of your misstep and giving them - and yourself - time to regain your composure. Excuse yourself and go get a drink, or use the restroom. Take a deep breath and exhale away your embarrassment or anxiety. Remember that you may be viewing the situation larger than the person, so, when you return, act calm and competent. Space may not always be possible, particularly during presentations or job interviews. During such occasions, it's...

Summary in Russian:

Честно признайте ошибку и принесите извинения. Не пытайтесь оправдать или изменить сказанное. Не извиняйтесь слишком много. Оставьте человека на время.


Article in English: Even though you're making a relatively small batch of olive oil—only 1 pint (500 ml)—you may need to separate the full batch into three or four parts while working, depending on the size of your equipment. Place the clean olives in a large bowl with relatively shallow sides. Ideally, you should be able to keep the olives in a single layer. For homemade olive oil prepared in your kitchen, it's best to use a bowl or similar dish with sides rather than something completely flat. While the first round of grinding won't produce much liquid, using a bowl will allow you to collect any liquid that does come out more readily than a flat board or stone would.

Summary in Russian:

Отжимайте масло отдельными порциями. Выложите оливки в неглубокую миску.


Article in English: Even though your baby is only babbling now, it is still a good idea to begin instructing your baby in simple terms. Provide instructions that encourage your baby to interact with his or her world. For instance, try teaching your baby something like “kiss mama” or “hug daddy.” When you give your baby instructions, follow through by showing him or her what those instructions mean. Say "bounce ball" and bounce the ball. Your baby may not be able to perform the action immediately, but once your little one gains the ability to do so, he or she will be thrilled to both do the action and know what that action is. When you speak to your baby, place emphasis on certain words you want to highlight by saying them more deliberately, clearly, and loudly. Emphasizing a single word within a string of several words will help your baby comprehend those words sooner. When choosing a word to emphasize, pick an object rather than an action or descriptive term. Language has more meaning at this age when it is related to a tangible object. You can sing classic children's songs like “Twinkle, Twinkle, Little Star” or “Bingo,” but you can also sing by simply speaking to your baby in a sing-song voice on occasion. Most babies enjoy the sound of singing and will attempt to babble and sing back.  You don't need to limit yourself to kids' songs, either. Singing your own favorites can be just as effective. Singing to your baby presents language in a manner that differs from basic speech. This variation can help further your baby's understanding of language and may boost development. It can also be helpful to pick one song to use whenever you need to comfort your baby. After a few repetitions, your baby will learn to calm down as soon as the song starts. This also teaches your baby that speaking and singing are positive behaviors. Buy children's books and read them to your baby on a frequent basis. Your little one may not understand everything yet, but the gears in your baby's head will start to turn. The auditory aspect of this activity...

Summary in Russian:

Научите вашего ребенка простым командам. Выделяйте отдельные слова. Пойте для своего малыша. Читайте вслух. Давайте названия. Рассказывайте истории. Слегка похлопайте ребенка по рту. Используйте реквизит и инструменты.


Article in English: Even well cared for horses pick up parasites from eating in the pasture, so they require regular deworming (regular means two to four times a year). It is likely that the neglected horse has not been wormed, and there is a good chance that the horse was placed in a pasture where worm eggs were in abundance. Worms can cause a number of health problems so it is important to get them treated as soon as possible. The worms irritate the gut lining causing pain and diarrhea. They interfere with digestion and rob the horse of vital nutrients. In extreme cases the sheer number of worms physically blocks the gut causing impactions or colic. There are many different types of worms. To ensure the worms die, treat the horse with the appropriate wormer. To determine which wormer should be used, the vet will take a fecal sample for analysis to find out exactly which species of worms are present.  The common parasite species and the problems they cause are:  Strongyles (large red worms): These worms cause lethargy, ill thrift, and colic. Cyathastomes (small red worms): These worms hibernate in the lining of the bowel. They can cause severe damage when they migrate and may cause pain or colic. Cestodes (tapeworm): These absorb nutrition from the gut and robs the horse of precious nutrients. Dictyocaulus (lungworm): The presence of worms in the horse’s lungs can cause a cough and secondary lung infections. Ascarids (roundworms): Although these are intestinal worms, they can cause a cough due to larval migration through the lungs. These are mostly a problem in foals and young horses. Oxyuris (pinworm): These irritate the anus. Gastrophilus (bots): These are not a worm but fly larvae. They can cause  irritation, inflammation, and pain in the stomach. Once the type of worms plaguing your horse have been determined, you will have to get medication for your horse to get rid of the worms. Ivermectin or moxidectin are two common deworming medications.

Summary in Russian:

Знайте, что шансы лошади на заражение паразитами велики. Знайте, что лошадь может подхватить множество различных червей. Поработайте вместе с ветеринаром над определением курса лечения лошади.


Article in English: Even when the right person comes along, it can be hard to allow yourself to fall in love because of your past experiences. While love is great in many ways, it can sometimes lead to pain, which can make the idea of a new relationship scary. Try to let go of your past pain and resentment by forgiving your ex and/or trying to reflect back on the positive results of those hard situations.  For example, you may have dated someone who loved playing soccer so you started playing with them and now it’s a sport you love, are good at, and enjoy playing. Try keeping a journal to record your thoughts about this and work towards a healthier mindset. Vulnerability is a scary thing, especially when you’ve been hurt before. When the time is right, try to let yourself feel happy and excited to talk to and spend time with the special someone in your life. Try telling this person one private thing about yourself a week at first in order to strengthen the bond. Over time, slowly work your way towards feeling love and being fully open and honest with the person. For one reason or another, many people resist falling in love. If you really care for someone in your life but you’re struggling to commit to loving them, your own thought processes are likely to blame. Every time a thought like “Don’t trust them; you can’t trust anyone,” or “They don’t love me; they’re just going to hurt me,” pops into your head, dismiss the thought by saying something like, “That’s just the fear talking,” or “This isn’t my past relationship,” to yourself.

Summary in Russian:

Отпустите прошлую боль и обиду. Старайтесь быть более уязвимым. Игнорируйте своего внутреннего критика.


Article in English: Even when unplugged, a microwave contains high-voltage capacitors that can cause serious injury or death. Although fuse replacement is easy (but not necessarily safe), a blown fuse is often a sign of other electrical problems which may be difficult for a layman to handle. If you are not experienced with electrical repair, hire a professional. Microwaves are among the most dangerous household items to repair. Protect yourself before you begin:  Remove all jewelry and watches, which could snag on components and conduct electricity. Magnetic microwave components may damage some watches. Wear rubber soled shoes and consider wearing insulated gloves. Have someone nearby to call emergency services if necessary. Take care not to touch any metal parts within the microwave, especially circuit boards and capacitors. If your microwave is mounted under a cabinet, the power cord is usually threaded through the overhead cabinet. The vent grille is usually located at the top of the microwave, attached with a couple screws on the upper surface. After removing the screws, unhook the plastic tabs by sliding the grille (usually left or upward). Set it aside. Label all screws with their original location.  On some models, you'll need to open the microwave door to access the grille.  Some models have the grille on the back of the machine. You may not need to remove this rear grille to remove the other panels, but there could still be a fuse behind it. Look for screws on the side of the control panel revealed by the grille removal. Also remove any screws on the upper surface of the panel. Lift the control panel and pull forward to detach it. Prop it up in a stable position without unplugging any wires. You now have access to some but not all of the microwave's interior. You may look for an electrical problem now, or unscrew and remove the remaining panels for full access.

Summary in Russian:

Оцените свой опыт работы с электрическими приборами. Примите меры предосторожности. Выньте штепсельную вилку из розетки. Достаньте решетку для гриля. Снимите контрольную панель. При необходимости снимите внешние панели.


Article in English: Even with excellent protection, there's always a risk of water seeping through onto your cast. Strive to keep your cast away from water entirely in the aftermath of an injury.  Try taking a bath instead of a shower. If you have a broken arm, it may be easier to keep your arm out of the water in a bath. You can simply place your arm on the edge of the tub while washing the rest of your body. If you strongly prefer a shower, try to keep your cast away from running water. You may have to keep the broken limb outside of the shower during the bathing process. However, even if you keep your cast away from the water, do not bathe or shower without a cover. Even a small amount of water can be harmful to a cast. In addition to risking getting your cast wet, navigating a shower can be difficult in the aftermath of an injury. This may be especially tricky if you have a broken leg. If possible, opt for sponge baths instead of showers.  If you have a child in a cast, you may be comfortable simply sponge bathing your child until he's feeling more comfortable with his or her cast. If you're an adult, you can try sponge bathing yourself near a sink. If you have someone you're comfortable asking, see if that person can provide a sponge bath. A waterproof cast can usually be safely submerged in water. If you feel like you're at a higher risk of getting your cast wet, ask your doctor about a waterproof cast.  There are several types of waterproof cast materials. Ask your doctor about which material would work for your cast. Some materials may work better than others, so your doctor should be able to explain what materials would work for you. Keep in mind a waterproof cast is not 100% waterproof. While it can withstand water better than most casts, you should still take precautions when bathing, showering, or swimming. Try to get the cast wet infrequently. A waterproof cast may not be appropriate if you have a fracture that requires mobility to heal.

Summary in Russian:

Держите гипсовую повязку в стороне от воды. Попробуйте вместо душа обтираться мокрой губкой. Узнайте у врача, подойдет ли вам водонепроницаемый гипс.


Article in English: Even young babies can begin to understand cause and effect: they cry, for example, and someone comes to feed, change, or comfort them. Maximize this natural way of learning by responding to your baby and interacting in various ways. Make faces to get your baby to laugh; pick your baby up if he or she reaches out for you. Babies and toddlers learn through play, so offer a variety of toys suited to your child’s developmental level. Your baby can learn that shaking a rattle creates a sound; your toddler can learn that pressing certain buttons may make a toy light up or make a noise. As your child grows and understands more and more, you can enhance their understanding verbally. So, for example, you can say, “oh, you didn’t eat your lunch, and that’s why you’re hungry again already” or “oh, you were too rough with that balloon, so it popped.” Toddlers can grasp cause and effect best with a practical demonstration. Puncture a balloon with a pin, and see what happens. Or go to the kitchen sink with your toddler, and pour water into a cup until it overflows. Ask your toddler what happened, and why. Repeat with other household objects and procedures.

Summary in Russian:

Общайтесь со своим ребенком. Предлагайте игрушки. Дайте детям уяснить понятие причины и следствия посредством общения. Демонстрируйте.


Article in English: Ever since the change to Google SafeSearch, many people have switched to Bing to find explicit content. You can disable SafeSearch in Bing by doing the following:  Go to https://www.bing.com/  Click ☰ in the upper-right. Click SafeSearch  Check the "Off" box. Click Save  Click Agree DuckDuckGo is a private search engine which doesn't track your browsing history. You can disable SafeSearch in DuckDuckGo by doing the following:  Go to https://duckduckgo.com/  Click ☰ in the upper-right. Click Other Settings  Click the "Safe Search" drop-down box. Click Off  Scroll down and click Save and Exit DeviantArt may be a good option if you're looking for images of naked people in non-erotic poses, or of naked people with a variety of body types; however, you will have to sign up using an email address before you can turn off the Mature Content setting.

Summary in Russian:

Используйте поисковую систему Bing. Используйте поисковую систему DuckDuckGo. Зарегистрируйтесь на сайте DeviantArt, чтобы найти изображения обнаженных людей (если вы художник).


Article in English: Eversion is most common in younger children, though even in these cases it is still relatively uncommon. There are many different causes of eversion and learning about them may help you identify if you have a problem and get help in a timely manner. Causes of eversion include:  Flat feet, or pes planus External tibial torsion, or an outward twisting of the leg bone Hip contracture, or externally rotated hips Femoral retroversion, or having a thighbone (femur) that is angled backwards. Beyond having feet that point in a “V-shape,” people who have eversion exhibit other signs or symptoms. By identifying potential symptoms, you may be able to get a definitive diagnosis and timely treatment. Some symptoms of eversion include:  Functional difficulties, including walking. Pain around the front of the knee.  Hip tightness.  Hip or lower back pain. Discomfort may also be present in your neck and head as your body tries to maintain a straight posture.  Weakness in the knees, ankles, or hips. Whenever you are walking, running, or doing other types of exercise, notice if you experience any pain or unusual sensations. This can help you identify potential problems and get help minimize the risk of developing a more serious problem.  Note any symptoms you have, when they start and how severe they are. Be aware of anything that relieves your V-shaped walk or makes related pain go away. If you have pronounced symptoms and/ or pain, or attempts to correct your gait don’t seem to be successful, schedule an appointment with your doctor. She can assess your walk, make a definitive diagnosis, and prescribe proper treatment for your V-shaped walk.  Tell your doctor when you first noticed your walk or if you’ve always had it. Explain any pain or other symptoms you have. Allow your doctor to examine your walk or your lower body to help make an assessment of what is causing your V-shaped walk. Your doctor may also prescribe tests to better view your bones and muscles, which could also help her make a more definitive diagnosis and...

Summary in Russian:

Выясните причины приведения. Выявите симптомы. Обратите внимание на свои ощущения. Обратитесь к врачу. Пройдите необходимые обследования. Пройдите курс лечения.


Article in English: Every individual is different, but if you have DID, your condition will certainly affect your ability to work. What kind of job is right for you? It depends on how cooperative and collaborative your alters are. Talk to your therapist about which kinds of work might be best in your circumstances, but remember that it’s very important to avoid significant stress. Try not to take on a job that will have you constantly tense and worried. Consider, especially, what your responsibilities will be. You don’t want a child alter to emerge during a serious discussion or important meeting, and you don’t want to surprise clients or customers with inexplicably changing ideas, perceptions, attitudes, and behaviors. You can try to control and set rules for your alters, but they may not cooperate. They may make mistakes, confuse your coworkers, leave your workplace, or even quit your job. Expecting to manage all of these possibilities will only add to your stress level, so accept the fact that you may not be able to keep a particular job. It is your decision whether or not to share your diagnosis with coworkers. If your DID is managed well and does not typically interfere in your work life, you may not have to. If, however, your boss or coworkers become confused, annoyed, or dissatisfied with your performance for reasons related to your condition, it may be helpful to explain. Otherwise, these people may struggle to know the “real you” and find it perplexing that your thoughts and ideas seem to shift for no reason. Even a relatively low-pressure job will sometimes cause you stress. Take care not to let this stress get too intense. Just as you do in your life outside the workplace, try to avoid conflicts, walk away from arguments, and practice relaxation techniques. Federal law safeguards the employment interests of people who are disabled, and this includes people with Dissociative Identity Disorder. If you can reasonably perform the tasks required of your job, then the law is on your side.

Summary in Russian:

Найдите подходящую работу. У вас должны быть реалистичные ожидания. Расскажите коллегам о своей болезни. Боритесь со стрессом, вызванным работой. Знайте закон.


Article in English: Every long relationship involves conflict at some point. Staying calm will allow you to really hear the other person’s concerns. It will also make them more likely to listen to you, as well as help you avoid saying anything you’d regret. Sometimes the problem is what the fight starts out about, and sometimes it’s merely a symptom of a larger issue. It can be as simple as miscommunication, or as large as difference in world view. Figuring out what the problem is, though, will put you on the path to resolving it. This is especially important when dealing with conflict. A falling out can be what causes best friends to end their relationship. Listen with your friend’s best interest at heart, as well as your own. This will help you move toward resolution. Sometimes, simply saying, "I hear you" or "I understand" can be enough to make them feel heard. Other times, it's useful to ask questions that summarize their concerns like "So when you say that what I said hurt your feelings, you didn't know that I meant the best?" When you begin all statements in a conflict with “you,” such as “You did this” or “You were the one,” etc., you set a tone of blaming right from the start. Using “I” statements allows you to express your feelings in a conflict without immediately jumping to blame. For instance, you can say, “I felt that what you said hurt me deeply” instead of "You said that to hurt me." This is incredibly important in maintaining any relationship. If you begin to blame everything on your friend in a conflict, you will be distancing yourself from them. And they will feel like you don’t have their best interest at heart. If you know what you did helped lead to the problem, admit it. When taking responsibility, it's important not to give a half-hearted apology. Just as with politicians who never admit wrong, it's easy to see through an apology. Instead of saying, "I'm sorry that you were offended by what was said," say, "I'm sorry that I hurt you." It's harder than copping out of an apology, but ultimately it will help...

Summary in Russian:

Сохраняйте спокойствие. Определите проблему. Слушайте своего друга. Говорите "я" вместо "ты". Будьте готовы взять на себя ответственность в конфликте. Постарайтесь найти решение проблемы, которое устроит каждого из вас. Обратитесь за профессиональной помощью, если это будет необходимо.


Article in English: Every music genre has its own rules regarding beats. Know what you're writing for and how those beats are usually structured. This is what gives a particular type of music its "sound". Start off with something very basic: four beats per measure (a sort of musical sentence), and eight measures long. This will give you a reasonable structure to start with. When the beat gets to the end of eight measures, it should be able to loop back to the beginning and sound okay. For a beginner there are two ways to do this:  Have very short, identical beat sections (da da da DA! da da da DA! etc.).     Have a general section which builds in the final measure and crashes back down to the basic beat of the first measure (think that drummer hitting all of his drums really fast before going back to a normal beat).    This will provide the main "beat" for your loop. Think of it as the baseline for your beat. A note on every fourth beat should do the trick. This will be the more noticeable drumming beat. You will need to come up with a pattern for this, usually by messing around (sorry, even the pros have to mess around until they find something that sounds good). Once you've got a basic structure from the bass line and the melody, you can add in effects. These are occasional instruments which add just a little flavor to your beat. Don't add in like forty instruments. This will just make your beat sound way too busy. Remember: the beat is only background noise to make the real music sound better. You want to feature your song, not the beat.

Summary in Russian:

Напишите музыку в своем жанре. Не усложняйте. Замкните ударную композицию. Звук должен идти постоянно. У вас должна получиться мелодия. Добавьте эффекты. Ваш ударный ритм не должен греметь.


Article in English: Every now and then you might like to try studying in a small groups with some of your friends and classmates. This can have advantages and disadvantages, and will depend on how well you work together. Obviously if you end up just talking about other things you are not studying your geography, so you need some discipline. This might be easier for some than others, so if you are trying to work and your friend keeps chatting, try to steer them back on topic and then maybe study on your own in the future. One of the big advantages of studying a group is that you can test each other and see where you have gaps. You can do this by using the flashcards you prepared. Pick up a card and read out the term, such as “Igneous rock!” and see who is able to describe and define it more precisely.  This also works with maps. Draw the outline of a country on a piece of paper and use it as a quiz question. Or say the name of the country and see who can draw it. You can test capital cities in this way too. You can keep score to make it more fun. If your exam has essay questions, it can be very helpful to do a few practice answers and go through them with a friend. Compare how you have approached the question and analyse which of you has best answered the question. Pick out the strengths and weaknesses of each of your approaches, but remember your friend might not be right.  You can ask your teacher if they will look at a practice answer. You could also ask a parent or older sibling. By being faithful and applying yourself to your studies, you'll be able to memorize important facts and do well on the exam. Keep your discipline and stick to your study plan. Remember that you reap what you sow. If you do miss a session, don’t give yourself a really hard-time, but make it up over the next day or two with some extra study.

Summary in Russian:

Проводите учебные встречи. Проверяйте друг друга. Читайте письменные ответы друг друга. Следуйте графику.


Article in English: Every party in a relationship needs confidence in order to communicate more effectively without resorting to passive-aggressive behavior.   Confidence in the relationship itself: In order to feel secure to communicate your true feelings when you are hurt, offended, or angered, you have to feel  confidence that whatever you do or say, you will be accepted and loved. Building confidence in your relationship is  a process that takes time, and is accomplished by being consistently reliable and there for each other no matter what.  Confidence in his or herself: In order for a person to speak his mind, he has to feel that he has worth and that his ideas and feelings are worth listening to.  The passive-aggressive partner, in particular, needs to work on building his confidence level to make this or any other relationship successful. Check out this helpful wikiHow article for tips on how to build self confidence. This step is crucial for both people in a relationship marked by passive aggression. Many times people who are passive-aggressive do not recognize and rightly identify their own feelings as they feel them, then later reflect on scenarios and realize they were uncomfortable, hurt, etc. Learn how anger, sadness, discomfort, or other feelings register in your own physical body. When you experience an emotional response, take an inventory of your body: does your heart race, do your palms sweat, does your chest feel tight? Do you experience difficulty thinking clearly? Do you have trouble forming words? Later, think back on the situation and try to identify  how you were feeling. Understanding how you felt physically in the moment and attaching those feelings to emotional responses will help you name your feelings in the moment next time. If a relationship has already suffered damage because of past behaviors like passive aggression, the old spoken or unspoken rules for your relationship clearly were not working. It is important to openly communicate new guidelines for behavior so that everyone knows what the...

Summary in Russian:

Работайте над доверием. Научитесь признавать свои чувства. Договоритесь о правилах общения. Не потакайте агрессору.


Article in English: Every person has his own ideas about how the world should work, and many times, those ideas are in conflict. Whether or not you’re acting from an educated knowledge base, your values will still shape your viewpoint. Others are in a similar position, so accept that they may not agree with you.  The next time you engage in a debate, remember that the other person may also have a valid opinion. Focus on sharing your perspective without trying to change people’s mind. Remember that most situations are complicated and can't be judged on what is "right" and "wrong" -- there are many shades of gray. Set aside gossip and negative information that you hear about a person, culture, etc. Challenge assumptions before making a decision about a particular person or group. Don’t let yourself be swayed by falsehoods.  Keep in mind that people have their own motives for sharing gossip or negative opinions. For example, a person may talk bad about someone because of jealousy, or they may share concerns about a foreign concept out of fear. Think about times that you’ve had gossip spread about you. Would you want people judging you based on this? While it’s true that people often dress in a way that expresses who they are, that doesn’t mean that their appearance can tell you all you need to know about a person. Similarly, there are people of all different types within different lifestyles.  For example, don’t assume that someone who has a lot of tattoos and piercings can’t also hold a professional job. The next time you go out, study yourself in the mirror. What would people think of you based on your appearance on this one day? How would they be right or wrong? Labels don’t tell the whole story about a person. In fact, they limit your perspective on them. Try to see each person as an individual. Learn to see past a person's appearance or the people they hang out with, and focus on getting that person's individual story before you jump to conclusions. For example, don’t refer to people as Goths, Nerds, Jocks, etc. Let people...

Summary in Russian:

Избавьтесь от стремления всегда быть правым. Сформируйте собственное мнение. Не судите людей по внешности. Перестаньте навешивать ярлыки на людей. Воздерживайтесь от суждений о людях. Предоставляйте людям второй шанс. Не сплетничайте о других людях.


Article in English: Every person should consume a certain amount of vitamin B12 every day, starting from birth. The recommended daily allowances for vitamin B12 are:  0-6 months: 0.4 mcg 7-12 months: 0.5 mcg 1-3 years: 0.9 mcg 4-8 years: 1.2 mcg 9-13 years: 1.8 mcg Over 14 years: 2.4 mcg Teen girls and women who could become pregnant or who are breastfeeding should consume at least 2.8 mcg of vitamin B12 a day. A lack of vitamin B12 can cause symptoms such as fatigue, a loss of appetite, constipation, and weight loss. However, these symptoms can also be an indication of a different disorder or issue. It’s important that you speak to your doctor and receive an official vitamin B12 deficiency diagnosis before you take vitamin B12 supplements.  Your doctor may also be able to give you guidance of certain brands or types of vitamin B12 supplements that may be right for you. Vitamin B12 supplements can have adverse effects or fail to be effective when taken with certain medications, such as medications to treat acid reflux, GERD, and peptic ulcers. Medication to treat diabetes, like Metformin, can also reduce your body’s ability to absorb vitamin B12. Talk to your doctor or pharmacist before taking vitamin B12 supplements if you are taking any of these medications. There are two types of vitamin B12 supplements that you can take, cyanocobalamin and methylcobalamin. Cyanocobalamin is the inactive form of vitamin B12 but it works as well as methylcobalamin, which is the active form of vitamin B12. Most supplements that contain methylcobalamin are more expensive than supplements that contain cyanocobalamin.  As long as you are not taking any medications that could interact negatively with vitamin B12 supplements, either form of vitamin B12 should be effective. Vitamin B12 supplements come in tablets, capsules, and liquid form. There is also a sublingual form that dissolves under your tongue. When buying vitamin B12 supplements from health food stores or in the vitamin aisle of your local pharmacy, you should look for information on the...

Summary in Russian:

Определите свою рекомендуемую суточную дозу витамина B12. Врач может диагностировать у вас дефицит витамина B12. Узнайте о двух разновидностях витаминных добавок B12. Ищите витаминные добавки В12, которые были получены из необработанных продуктов. Проверьте печать знака соответствия от независимых экспертов. Ищите витаминные добавки В12, которые содержат фолаты, а не фолиевую кислоту.


Article in English: Every relationship develops at its own pace, and there's no need to fast forward to being "soul mates" or "best friends forever" just because things feel great. Cherish the novelty of it all and the excitement of having something new, because it'll never be new again. It can be nerve-wracking not knowing how a certain connection is going to unfold, but it's also exciting! Be patient and learn to savor that excitement. Don't try to push the connection into a stage that it's not ready for, or you'll miss the fun and create stress. If you had a blast when you went out on Friday night, you probably can't wait to replicate the experience as soon as possible. However, instead of calling up your friend first thing Saturday morning to make more plans, give it a few days. Savor the fun time you had and give your friend the chance to savor it, too. When it's time to hang out again, you'll both have had the chance to actually look forward to seeing each other, making your time together all the sweeter. Part of the reason people get disproportionately excited sometimes is because we tend to idealize others in the very beginning of a relationship. When you first meet someone with whom you have a connection, it's so easy to get lost in fantasies of how awesome your friendship or relationship might be. However, with those fantasies come high expectations, and sometimes those expectations are unrealistic! Right now you might think you want to spend all of your time with the person, but you're setting yourself up to be let down. Make it a point to remind yourself that this new person in your life is human, which means they're not perfect. They will make mistakes, and you need to be ready to cope and forgive, rather than act shocked that the person dares to be anything but perfect. Imagine your interaction with this person is like a tennis or volleyball game. Every time you initiate contact, you throw the ball to their side of the court. Then, you have to wait for them to send it back. You don't toss a whole bunch more just to...

Summary in Russian:

Притормозите. Снимите розовые очки. Практикуйте quid pro quo (латинская фраза, означающая «то за это», услуга за услугу). Не давите и не душите. Замечайте признаки того, что человеку больше неинтересно. Уважайте желания других людей. Замечайте, удовлетворяются ли ваши потребности.


Article in English: Every relationship has miscommunications, so it’s important to tell him what you want. He might think you’re okay with your casual relationship or with having a fling. Tell him you expect him to commit to you and want him to leave his wife. Say, “You told me you were unhappy with your wife, so I always thought we’d get together. I want you to leave her for me.” Your man has probably told you that he’s planning to leave eventually but needs time. This is common, and most men don’t actually leave. This isn't fair to you, and you deserve better. Giving him a timeline makes him understand that you won’t be strung along. He may not leave, but you’ll avoid wasting time on him. You might say, “I want you to start divorce proceedings in the next 2 months. Otherwise, I don’t think we can be together.” You need to show him that you’re serious about your timeline. As long as he’s with her, don’t give him your full attention. Either stop accepting his calls and messages or take a long time to respond.  For instance, don’t immediately respond to his texts. Take several hours or days to get back to him. Don’t answer his calls. Instead, call him back when it’s convenient for you. While you might feel like he’d leave her faster if you tell her about your affair, this is unlikely to work. In fact, it might make him mad and more supportive of his family. Be very careful about who you tell, and try not to be the one to hurt her. Tell him that you want him to tell her the truth, then wait for him to make his choice. He may not tell her the truth. If this is the case, you’ll know that he’s dishonest. Since few men actually leave their wives, there's a good chance that he's not going to leave her. This can be a really painful experience, and the best way to handle it is to take a step back from the relationship. If you continue seeing him, he has no incentive to leave her. Instead, tell him that you can't be with someone who won't commit to you and that you're not going to continue the relationship until he leaves. Say, "What...

Summary in Russian:

Скажите ему, что вы ждете от этих отношений. Установите срок, за который мужчина должен уйти от жены и остаться с вами. Ограничьте свое общение с ним после того, как расскажете ему о своих ожиданиях. Не пытайтесь рассказывать его жене или семье о ваших отношениях. Поставьте ваши отношения на паузу, если он ее не бросит.


Article in English: Every school has its own set of rules that help students stay safe and learn well. You may need a hall pass to use the bathroom during class, for example. Learning the rules of the school will help you adjust and will keep you out of trouble. When you are starting a new school, you should follow your teachers' instructions very closely. You don’t need to be a brown-noser, but making a good impression with your teachers will go a long way to making a positive adjustment to a new school. Keeping up with your homework and making a solid effort to do well in school will help with your adjustment. You are already under enough stress with adjusting to a new school that you don’t want to add more stress with poor grades. When you move to a new school, your education so far is assessed and you are placed in your grade. Almost all of the time, this will mean that you are placed in the grade you are expecting (for example, if you left your old school in 4th grade and you’re moving over the summer, you’ll start in 5th grade). If you are in high school, meet with a school counselor to make sure you are on track with prerequisites and graduation requirements. When you are adjusting to a new school, you might feel lonely or shy. But every day, there are good things that happen, even if they are minor. Telling your parents about these things can help you realize that you are getting used to your school. Examples include: getting a good score on a test, saying hello to someone new, scoring a goal in PE, and so on.

Summary in Russian:

Изучите правила школы. Делайте, что говорят учителя. Выполняйте домашние задания и старайтесь преуспеть в школе. Убедитесь в том, что вас перевели в нужный класс. Расскажите вашим родителям о том, что хорошего у вас было в школе.


Article in English: Every so often, you can come across some objects and colorful piles of rock called Relics. Relics (and Broken Relics) are the remains of the Ancient Civilization that apparently ruled the land you are now trapped in. While for some people these objects are an archaeological blessing, for someone trapped and scraping at survival they are either only nuisances or possible boons. Rocks are plentiful and renewable in the underground, so don’t be shy! Pick up as many as you can and want, since they’re a valuable resource. Now, when you encounter Relics, you are presented with the choice to break them to pieces or restore them. While destroying them utterly with a Hammer would yield uncommon, possibly vital resources, repairing them with Rocks will restore 20 points of Sanity. For late-game players, either yield would be a boon or a burden, depending on the state of their resources and mental health. Choose wisely though, since Relics are non-renewable.

Summary in Russian:

Исследуйте руины. Соберите несколько камней. Почините реликвии.


Article in English: Every time you use your lenses you should empty out and refill the case with fresh solution. Do not just top it up, leaving the remaining drops of old solution in the case. Keep it properly refreshed.  Remember to close the lid of your bottles of solution after you use them.  Try to avoid touching the top/tip of the contact lens solution bottle to keep it clean. Replace the solution as per the instructions on the bottle. As well as cleaning your hands and lenses, it's important to keep your lens storage case clean and in good condition too. You should rinse it thoroughly with fresh solution after each use. Don't use water for this.  Don't use a towel or cloth to dry your case. After rinsing out your case, leave it open to dry in the air. You need to keep your case clean, but you will still need to replace it regularly. How often you need to do this will depend on the guidance of your eye doctor and the instructions for the particular product you have. It is, however, recommended that you replace the case every three months.

Summary in Russian:

Наливайте в контейнер новый раствор. Мойте контейнер для линз. Регулярно меняйте контейнеры.


Article in English: Every word in the English language can be categorized as a specific part of speech. The parts of speech do not define what a word is. Instead, they describe how to use that word.  A noun is a person, place, or thing. Example: grandma, school, pencil A pronoun is a word that takes the place of a noun within a sentence. Example: he, she, they  Articles are special terms that proceed a noun within a sentence. The three articles are: a, an, the An adjective modifies or describes a noun or pronoun. Example: red, tall A verb is a word that describes an action or state of being. Example: be, run, sleep An adverb modifies or describes a verb. Adverbs can also be used to modify adjectives. Example: happily, wonderfully A conjunction joins two parts of a sentence together. Example: and, but A preposition is used in combination with a noun or pronoun to create a phrase that modifies other parts of speech, like a verb, noun, pronoun, or adjective. Example: up, down, of, from  Interjections are words that express an emotional state. Example: wow, ouch, hey Most parts of speech have additional rules governing their usage. If you want to master English grammar, you will need to study these rules in detail. Make note of the following for your studies:  Nouns can be: singular or plural; proper or common; collective; count or non-count; abstract or concrete; gerunds Pronouns can be: personal, possessive, reflexive, intensive, reciprocal, indefinite, demonstrative, interrogative, or relative Adjectives can be used on their own, for the sake of making comparisons, or as superlatives. Adverbs are either relative adverbs or adverbs of frequency. Conjunctions are either coordinating or correlative. Verbs can be: action verbs or linking verbs; main verbs or auxiliary/helping verbs The articles "a" and "an" are indefinite, while the article "the" is definite. Single-digit numbers (zero through nine) should be spelled out in word form, but double-digit numbers (10 and up) should be written in numerical form.  All numbers within a...

Summary in Russian:

Выучите части речи. Более подробно изучите правила, регламентирующие особенности употребления той или иной части речи. Запись чисел.


Article in English: Everybody has boundaries, and they will usually let you know what they are. Your goal is to try to avoid crossing them. Boundaries vary widely from culture to culture and even from individual to individual, so it may take some time to learn a person's boundaries. Be forgiving of yourself and others when mistakes are made, but always try to do better in the future. Some boundaries that you might not want to cross include not going through other people's stuff without asking, borrowing things without asking, or showing up uninvited, just to name a few. Some people are fine with being touched but others don't like it. You should always ask before touching someone, such as when you want to give someone a hug or put your arm around them.  For instance, you might say, "Hey, can I give you a hug before we leave?" Be accepting if they say "no." It likely has nothing to do with you. Do not go around poking people constantly or even touching their arm if they've expressed they don't like it. Of course, if they are a good friend of yours and they don't mind, then, by all means, have fun. Otherwise, it's always a good idea to just keep your hands to yourself! Sometimes, people just need a break to be by themselves. If they tell you they need a couple of days to themselves, let them have it. Don't try to call every day or email them all the time. Just give them some breathing room.  Keep in mind that someone wanting to take space away from you may have nothing to do with you. Sometimes, people just need an emotional break or time away from others. If in a close relationship, you might have code words for when you need a break, such as "I think I need a time out" or "I could use a brain break for a day." Politeness goes a long way to avoid being annoying. If you're being polite, then by definition, you're not being rude. Mind your manners by saying "Please" and "Thank you," and do your best to be kind and gentle to the people around you. Think about how you'd want to be treated and apply that to other people.  This also...

Summary in Russian:

Уважайте границы людей. Уважайте чужое личное пространство и не прикасайтесь к людям без разрешения. Предоставляйте людям эмоциональное пространство, когда они просят об этом. Ведите себя вежливо и соблюдайте гигиену. Следите за происходящим вокруг вас. Занимайтесь своими делами.


Article in English: Everybody has worries from time to time. Generalized anxiety disorder affects you long-term and anxiety is experienced in various situations and not around one specific event. You might worry about many things, and spend much of your day worrying. Despite efforts to stop, you cannot seem to get your mind off of your worries. With GAD, worry and anxiety are part of every day and can cause physical and emotional symptoms on a regular basis.  Your worrying may distract you from things you need to do, or you may constantly feel like something bad will inevitably happen. You may not know why you feel so worried.  For more information, check out How to Reduce Generalized Anxiety Disorder. It’s normal to feel nervous before a date or presentation. However, some people have such intense fears around social events that it causes harm to their lives. If you have social anxiety disorder, you may tend to have intense fears about talking to people, being in large groups, or giving speeches or presentations. Social anxiety can occur when meeting new people, speaking up in a group, or feeling like the center of attention. You may feel like all eyes are on you or that people are waiting for you to make a mistake to judge you or your performance. Activities such as talking on the telephone or eating and drinking in public may fill you with fear.  You may tend to avoid social situations, such as parties and gatherings to the point that it disrupts life. Some symptoms of social anxiety include intense fear prior to social situations, turning red or feeling nauseous around other people, feeling dizzy, and trembling or shaking. If you’d like to know more, read How to Recognize Social Anxiety Disorder. Panic disorder is when you experience a surge of worry accompanied by startling physical symptoms. Some people report feeling like they are having a heart attack, despite being in good health. You may start to breathe shallowly, sweat, feel like you are choking, feel dizzy, or fear you are losing control or going crazy. You may...

Summary in Russian:

Генерализованное тревожное расстройство (ГТР). Социальное тревожное расстройство. Паническое расстройство. Обсессивно-компульсивное расстройство (ОКР). Фобии. Посттравматическое стрессовое расстройство (ПТСР).


Article in English: Everybody wants to be around people who are happy and excited about life. Even if you don't feel happy all the time, force yourself to put a smile on your face from time to time. Not only will it instantly make you feel better, it will make other people want to be around you, talk to you, and get to know you.  Smiling is especially important if you are trying to attract a person because it shows that you are a positive person who is worth meeting. Smiling may also encourage your body to release dopamine, endorphins, and serotonin, all of which can help lift your mood and make it easier for you to interact with others. If you are at a party or other social gathering, make sure your body language says that you want to be approached. Make eye contact with people, give them a small wave or a nod, and look in front of you instead of at your feet or at the floor. Look happy and ready to talk to other people so that they are more likely to come up to you.  Avoid crossing your arms, frowning, or standing in the corner. These gestures send the message that you want to be left alone, and guess what? People will leave you alone. Put your phone away. If you look busy, people won't want to interrupt you. Your body language should say that you are ready to mingle. Whether you are talking to an old friend or somebody you have just you met for the first time, you should always show genuine interest in the conversation. Being fully engaged not only shows that you are compassionate, it makes for more stimulating and fulfilling interactions with others.  Don't try to tell people what they want to hear or what you think will make them like you more. Just be yourself. Avoid texting or talking on the phone when you are in the middle of a conversation, especially if the subject matter is important. Keep conversations balanced. Don't constantly talk about yourself, because this comes across as narcissistic. At the same time, being too quiet shows that you are uninterested in the conversation. Let's face it. People love talking about...

Summary in Russian:

Улыбайтесь. Обращайте внимание на язык тела. Будьте искренними. Задавайте людям вопросы о них самих. Будьте более открытыми.


Article in English: Everyone deserves respect, and the best way to earn it is to show it to other people. You need to respect everyone in your school, including younger students, upperclassmen, friends, strangers, and teachers. Don’t make fun of, tease, or gossip about your peers. Respect other people’s property as well. Never take something that isn’t yours, and if someone lends you something be sure to return it in the condition you received it. If you see someone, whether it’s a friend or a stranger, being bullied, step in and stand up for the person. Similarly, if you’re being bullied, stand up for yourself. Your peers will respect you for standing up for yourself as well as helping others. The worst thing you can do is stand by when someone is being bullied, and not take action. For example, say to the bully “Hey, man, that’s not cool. You shouldn’t talk to Susie like that.” to others. Your peers will respect you if you are someone whom people can come to and feel like they are being genuinely heard. If a friend or classmate wants to talk to you about something, give them your full attention, make eye contact, and demonstrate empathy. For instance, if a classmate tells you that her dog just died, say something like “Wow, I’m really sorry to hear that. I remember how hard it was when my dog, Tally, died last year. Is there anything I can do to help?” and helpfulness. You can demonstrate kindness by holding the door for the person behind you or helping a peer pick up the books they dropped. Don’t single someone out, tease them, or spread rumors. Doing so will not earn you respect from your classmates.  If you see someone sitting by themselves, ask them if they want to join you. If they refuse, however, don't push it. They might just want to be alone. If you see someone who looks sad, ask them what's wrong. If they look like they need help with someone, ask them if they want any help. It can be difficult to be the bigger person in a tough situation, but your peers will certainly respect you for it. If someone attacks or pushes...

Summary in Russian:

Уважайте всех в школе. Не бойтесь постоять за себя и других. Активно слушайте Проявляйте доброту Покажите свою зрелость. Не совершайте неблаговидных поступков.


Article in English: Everyone experiences fear from time to time. It's a normal part of life. However, if you suffer from intense or constant fear and anxiety that affects your day to day life, you may have an underlying anxiety disorder. You should make an appointment for a therapist for evaluation. You can call your insurance providers for a list of therapists in your network. You can also ask your regular doctor for a referral. If you're a college student, you may be entitled to free counseling from your college or university. Visualization is a skill. Like all skills, it takes practice. The first time you try overcoming your fears using visualization, you may not feel it was tremendously successful. However, keep trying and eventually things will improve.  Practice visualizing regularly. Even when you are not stressed, try engaging with your senses to imagine a calming scenario.  Visualization is one of many relaxation techniques. It may not work for everyone. If visualization does not work for you, even after practice, move on to another technique. You can try meditation, yoga, deep breathing, or many other relaxation techniques. Oftentimes, your greatest fears are irrational. Learning about your fears, and their relative unlikely nature, can sometimes quell anxiety. If you're scared of flying, for example, you may find it helpful to know the chance of being in a fatal plane crash is 1 in 7 million. Some fears, however, may be made worse by research. Medical fears, for example, can worsen anxiety if you google symptoms or diseases. If you find your anxiety increases when you learn about your fears, stop looking up information and do something else.

Summary in Russian:

При необходимости обратитесь к психологу. Будьте терпеливы. Узнайте о своих страхах.


Article in English: Everyone has a meaningful impact.  What is yours? Think deeply about your day—conversations with friends, favors you've done, actions taken. Think about the outcome of these actions. Do they have positive effects?  If not, how could they?  Change your behavior when needed so as to confidently bring a positive influence to the lives of others. Are you good at a certain hobby or task?  Do you have a good sense of humor and make other people laugh?  Are you a fantastic problem-solver?  Take the time to remind yourself of what you are good at and why that makes you a worthy person. Studies have shown that thinking on a "big-picture" level about your job and its meaning leads to greater overall job satisfaction and increased ability to take pleasure from the work you do. It could be something as simple as a phone call with a loved one or lunch with your coworkers. Finding daily milestones of gratification is an important way to improve overall life satisfaction and put less enjoyable tasks in perspective. PMA is life-coach shorthand for "positive mental attitude," and it is an essential part of creating personal happiness. Having a PMA means being able to believe in good times to come despite challenges in the present.  It also means remaining confident that you will surmount challenges as they present themselves. Research has shown that this is not only a means of facilitating good mental and emotional health, but a PMA can actually have a positive influence on physical health as well. Below are seven steps to develop your PMA:   Focus on the present. The past can remind us of episodes of fear or regret. Use positive language.  Don't gossip or put other people down.  Use praise whenever possible for others and yourself.  Don't expect perfection.  When we make the perfect the enemy of the good, we are never satisfied.  Accept when things are not ideal and make them work anyway. Interact with positive people. Find friends who share your desire for positivity. Support each other. Do good deeds when and where you...

Summary in Russian:

Ищите позитив. Напоминайте себе о тех аспектах жизни, в которых чувствуете себя наиболее удовлетворенным. Смотрите на свою работу, как на нечто значимое. Найдите что-нибудь, чего вы будете ожидать с нетерпением каждый день. Обретите позитивную ментальную установку. Стройте позитивное самовосприятие.


Article in English: Everyone has different priorities as to what type of study environment works best for them - find yours.  Some examples might be: school or public library, classrooms, bedroom or home office, kitchen or dining room table, coffee shop, outside, etc.  Try a couple different spots before deciding which one works best for you. If you find more than one spot that works for you, alternate between them. Don’t pick a spot that’s a hassle to get to, you might find yourself making excuses that you can’t study because you can’t get to your study location! Develop a study routine.  Be consistent.  Create a schedule that takes your classes into account, and assign yourself regular study time.  Go one step further and assign specific tasks to complete during each study session - based on your class syllabus.  When making your study schedule, don’t schedule studying for one topic - say Physics - for six hours in a row one day.  Instead, study multiple topics everyday and space Physics out over the course of a couple days.  This is called the distributed study method and allows you brain to absorb more information over a shorter period of time. Beware of other activities that may appear in your schedule and reduce your study time.  These activities could include a part-time job, hanging out with friends, volunteering, etc.  These other activities are important too, but like studying, they need to be done in moderation.  Schedule this “fun” time in, but not at the expense of your study time. You may be the only one providing yourself with motivation for studying science, so create rules and stick to them.  Possible rules may include:  Reward yourself with a treat (not just food) after every x hours of studying. Start every study session with a review of previously learned material. Create a list of objectives for every study session. Tell someone to follow-up with you about your studying every x hours. Turn off your cell phone and don’t check your email. Take a short break at least every hour.   Switch up the topics you study...

Summary in Russian:

Найдите удобное место для учебы. Составьте график занятий. Разработайте индивидуальные правила изучения. Делайте перерывы. Следите за здоровьем. Повторяйте материал предыдущего занятия. Создайте список задач. Не пытайтесь запомнить все. Старайтесь осмыслить каждое понятие и формулу. Работайте над вопросами и задачами. Выполняйте домашнее задание. Используйте карточки. Решайте примеры и контрольные работы.


Article in English: Everyone has sinned, or done something wrong, and those sins separate you from God. In the Old Testament of the Bible, people were commanded to make animal sacrifices in order to be forgiven for their sins. However, the New Testament says that God sent His son Jesus to Earth to be killed as the ultimate sacrifice, so that all people could be forgiven if they accepted him. The Bible also says that Jesus was raised from the dead 3 days after he was killed, proving his divine nature.  John 3:16 describes God’s gift to mankind: “For God so loved the world, that He gave his only Son, that whoever believes in him should not perish but have eternal life.” Romans 5:8 describes the sacrifice Jesus made for sinners: "But God shows his love for us in that while we were still sinners, Christ died for us." The Bible says in John 14:6: “Jesus said to him, 'I am the way, and the truth, and the life. No one comes to the Father except through me.'" This means that before you can a follower of Jesus, you have to let go of the idea that there are any other paths to heaven. That’s the only way you can fully understand the significance of Jesus’ sacrifice and the importance of worshipping him. The Bible also makes it clear that you can not be good enough to get into heaven on your own—it is not something that can be accomplished by your “works,” or actions. Ephesians 2:8-9 says: "For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God—not by works, so that no one can boast." Simply acknowledging that Jesus is the Son of God and he died for our sins isn’t enough to get you into heaven. You have to make a conscious decision to become a follower of Jesus, praying to God for forgiveness for your sins. This is known in Christianity as being “born again,” because your life should be different from that moment forward. In John 3:3, the Bible explicitly states that you can not go to heaven without doing this: "Jesus answered to him, 'Truly, truly, I say to you, unless one is born again he...

Summary in Russian:

Поверьте в то, что Иисус — Сын Божий. Признайте, что вы не сможете попасть в рай, если вас не спасет Христос. Просите Иисуса войти в вашу жизнь с помощью молитвы о спасении души. Примите крещение в знак своей преданности Христу.


Article in English: Everyone needs time alone, teens and young children included, and this kind of private time is when masturbation is generally appropriate.  However, if they decide to masturbate right in front of you or in front of others, the behavior needs to be curtailed.  With an increase in privacy, the inappropriate behavior may decrease.  Ignore it at bedtime.  If you catch them masturbating at bedtime or when they are alone in the bathroom, you should not punish them, and should just leave them be instead. Remember that masturbation does not necessarily mean that your child will become sexually active with another person soon. It is just a sign of personal body discovery. Until inappropriate behavior in front of others has been addressed, provide your child with some privacy at home, but continue to supervise them in front of other children. When you are in public, you might not want to address the behavior directly as this will call even more attention to it.  However, you can distract your child to snap them out of it and shift their focus to something more appropriate.  If they are younger, you might use a game to do so. For example, you could play "I Spy." If they are older, then you can ask them a question or ask them to do you a favor, such as: “Can you go get me a few napkins, please?" If this doesn't work, say "Please stop that" and then redirect them. Providing a younger child with a blanket or stuffed animal can be a great way to occupy their mind and their hands to distract them from masturbation.  This can also help to soothe children who are anxious or who have any developmental disabilities. If this is an older child, consider a fidget toy, such as a fidget box, fidget spinner, or even a piece of clay. If you are close to your home, you might want to send your child to their rooms so that they can be alone and have their privacy.  Perhaps you are at a neighbor’s home with your child and they are old enough to walk home on their own.  If so, send them home and have a conversation afterwards. If they are...

Summary in Russian:

Обеспечьте ребенку личное пространство дома. Отвлеките ребенка. Обезопасьте поведение ребенка в общественных местах. Отправьте ребенка в свою комнату. Поговорите с учителем своего ребенка. Поговорите с другими людьми, которые имеют отношение к воспитанию вашего ребенка. Выработайте в ребенке чувство собственного достоинства.


Article in English: Everyone reacts differently to sarcasm.  Generally, you should be less sarcastic with those you work with or don’t know well, and more sarcastic with friends and family who know and trust you.  Even among friends and family, though, rein your sarcasm in before it starts to grate.  Refrain from being sarcastic around those who do not like sarcasm. Additionally, don’t use sarcasm toward teachers, police officers, or other authority figures. Don't be sarcastic with people who can't take a joke, people with no sense of humor, or people who just aren't in the mood. Don’t make sarcastic comments about issues that you know your conversation partner is sensitive about. A little sarcasm will make others smile.  But too much sarcasm can quickly wear others out and make people dislike you.  Do not use sarcasm so much that people will feel that they cannot say or do anything around you without being ridiculed.  People should still feel comfortable coming to you and talking to you.  There is no way to quantify how much you should use sarcasm.  Different people have different sarcasm tolerance levels. Substitute wit for sarcasm when you (or your conversation partners) have had enough sarcasm.  Wit is less hostile and more easily appreciated than sarcasm. For instance, if you and your friend are walking together and they suddenly and inexplicably stumble, you could make a sarcastic comment like, “Real smooth.”  But you could also make a witty comment like, “That ground just came out of nowhere!” Some people are not well attuned to sarcasm.  If your conversation partner takes your comments literally, you might need to inform them that you were being sarcastic.  You can easily do this by simply saying, “I was just kidding,” or “I was being sarcastic.”

Summary in Russian:

Прежде, чем использовать сарказм, подумайте, с кем вы разговариваете. Не злоупотребляйте своим талантом. Поясните, что это был сарказм, если необходимо.


Article in English: Everyone shows and receives love differently. Some people place more importance on verbal affirmations and quality time while others want their partner to shower them gifts, physical affection, or small favors. Gauge what kinds things he likes by observing what he asks of you. It may also help to simply ask him if you’re not sure. Make an effort to act accordingly.  For example, some men feel loved when you spend time doing activities together like playing basketball or going to a movie. Others feel most loved when you have deep conversations or show affection with hugs and kisses. If you’re not sure, ask. Try saying, “Do you want to play basketball or should we just hang here and talk?” Your boyfriend may be the type that likes to receive gifts. Find small ways to show that you are thinking of him. Try buying him a nice shirt or picking up his favorite candy from the store. Sex is often an important part of a romantic relationship. Men are especially likely to feel loved when the sexual connection is genuine and consistent. Make time to cultivate passionate moments in the bedroom.  Think of all the things that attract you to him and fantasize about him. Express your desires when you are alone together.  Men usually want to please their significant others in bed. Let him know when you like something that he does between the sheets. Try starting off with things like, “I love it when you…” Avoid criticism. Your boyfriend may feel hurt by any negative comments about his sexual performance. Instead, tell him what he is doing right. Keep your relationship thriving by going out to do something that you both enjoy. Explore your common interests as pair. Doing things outside of your daily routine will keep your relationship alive and evolving. Go out for a nice dinner, see a movie, or check out a new museum. Keep it romantic. Go the extra mile to make a reservation at his favorite restaurant, dress nicely, or hold his hand. These kinds of small gestures are thoughtful and affectionate ways to show that you want him...

Summary in Russian:

Выясните, что заставляет его чувствовать себя любимым. Занимайтесь сексом. Ходите на свидания.


Article in English: Everything here is easy to round up at a local hardware store, if you don't already have it all at home. You'll need.  Two strands of copper wire (roughly 1-2 feet, each) Four electrical clips One clear glass jar Five or more batteries You should use the kind you get in mechanical pencils -- the thin, solo pieces of graphite that you can usually buy in packs. The thinner, the better -- try something like .5mm thickness. Pencil lead actually isn't lead at all, it is graphite. Graphite is an electrical conductor, making it a good filament for homemade light bulbs. You are making a simple circuit, connecting the batteries in an electrical loop. The light comes from the graphite -- as electricity flows through it, it heats up and emits energy in the form of light and heat. Thus, your light bulb! If the light is weak, or isn't working, there are some things you can do to make sure you get a working light.   Check the graphite thickness. While larger thicknesses work, 0.5 mm seems to work best.  Add a few more batteries. Also, make sure that the ones you have are touching end to end. Make sure the wires are snug and well-connected to the batteries.

Summary in Russian:

Подготовьте все необходимое. Найдите или купите грифель для механического карандаша. Прикрепите оставшийся конец провода ко второму контакту батареек, чтобы зажечь лампочку. Устраните неполадки, чтобы получить более яркий свет.


Article in English: Everything you do, from dressing yourself to posting online, presents an image to the world that sets you apart from others. Create your own personal image, using your favorite role model as a guide. What image do they portray, and how do they portray it?  For example:  If your role model is Beyonce, consider getting fabulous highlights in your hair. If you want to emulate Leonardo DiCaprio, grow out a goatee and wear stylishly casual clothing. If you want to be like Miley Cyrus, get a bold pixie cut and wear fashionably androgynous clothing. If you’re quiet all the time, no one will notice you. If you disagree with someone, speak up! People notice when others have strong opinions. However, avoid disagreeing with everyone all the time just for the sake of disagreement. You will be perceived as a fake and contrary individual. For example:   “Even though ‘The Avengers’ was a popular movie, I didn’t really like it. I prefer Wes Anderson movies.” “You don’t like the new math teacher? I love her! She’s smart and tough.” “Even though you guys like to make fun of Pokémon Go players, I’m going to keep playing that game. It’s so fun and interactive!” The more people you meet, the more attention you’ll get. Make an effort to have meaningful conversations when you’re introduced to someone. Invite them to activities with your friend group to make them feel included and build a connection. Some examples of showing friendliness include:  “Hey, Stacy! How have you been?” “Hey, John! My friends and I are getting lunch, would you like to join us?” “Last time we talked you mentioned an algebra test. How did that go?” “Mark, meet my new friend Jessica. We met yesterday afternoon.” Embrace the aspects of yourself that make you unique and bring attention to them. This will help you stand apart from the crowd and make you more memorable to others. This can often mean enhancing aspects of yourself that you may perceive as flaws.  For example, if you feel like your nose is larger than normal, don’t try to minimize the way it looks....

Summary in Russian:

Станьте примером для подражания. Не бойтесь выражать свое мнение. Будьте дружелюбны и познакомьтесь с новыми людьми. Сделайте так, чтобы с вами были связаны хорошие воспоминания.


Article in English: Evolving your new Doublade into its final form, Aegislash, can't be done through normal training. Instead, you must use a special evolutionary item called a "Dusk Stone" to get it to evolve. There are a few places in the game to get this stone. The most straightforward is to simply find it in Terminus Cave (accessible from Route 18).  Note that you can't get to Route 18 until you defeat Team Flare and Lysandre at their HQ in Geosenge town, so you'll need to do this before you can get to the cave and find the Dusk Stone. Inside the cave, the Dusk Stone can be found on the second basement level to the far left of the map. It is to the left of an Iron item on a stalactite. Another straightforward way to get a Dusk Stone is through the Secret Super Training minigame. The level you must beat is level six, "Watch Out! That's One Tricky Second Half!" Defeating the Aegislash balloon bot wins you an item as a prize — the Dusk Stone is one of five possible prizes for this level.  You can access the training minigames at any time via the bottom screen of the 3DS. It is to the left of the Player Search System and to the right of Pokémon-Amie. Keep in mind that only fully-trained Pokémon are eligible for Secret Super Training. Beating the target time as quickly as possible gives you a better chance for a rare item like a Dusk Stone. There are a few other ways to get a Dusk Stone in Pokémon X and Y. These aren't typically as convenient as the options above, but they are worth mentioning:  You can get a Dusk Stone from beating Balloon Popping level three in the PokéMileage Club. You can get a Dusk Stone by beating the Psychic "Inver" trainer on Route 18 with a score of 7-9. In these battles, Pokémon type strengths and weaknesses are reversed. Your score is the number of "It's super effective" hits you make minus the number of "it's not very effective" hits. The Dusk Stone is one of ten possible prizes for scores of 7-9 (all are evolutionary stones). You can get a Dusk Stone by beating a Team Flare Grunt in Laverre City....

Summary in Russian:

Найдите Камень Заката в Пещере Терминус. Камень Заката также можно получить после Секретной супер тренировки. Получите Камень Заката другим образом. Используйте Камень Заката на Даблэйде.


Article in English: Exactly. Treat skin nicely by washing with gentle face wash morning and night. At night use spot treatment creams to deal with acne. Then moisturize with a sensitive skin moisturizer. Then, set with powder that matches your skin tone. In a circular motion, rub blush on the apples of your cheeks and rub bronzer on your forehead; for the sun-kissed effect. Use concealer in trouble areas like acne and red spots. For the eyes: Use a liquid black or brown eyeliner. Only line top lid with eyeliner. Then apply two coats of mascara to your top row of lashes. If you want, dust an eyeshadow nearly the same color as your skin all over your lids. Swipe on lipstick. Alison's signature lip color is NARS Jungle Red, but if sometimes you want something more gentle try a shimmery pink lip gloss. (Like Burt Bees's Summer Twilight lip gloss).

Summary in Russian:

Так как Элисон всегда выглядит безупречно, вы должны быть такой же, не правда ли? Чтобы приступить к макияжу, начните с BB -крема или тональной основы на ваш выбор.


Article in English: Examine your life and consider a situation that is troublesome.  This issue will be used as a tool, that will allow you to discover how you approach it, how you view yourself, and enable you to make changes for the better. An example of this situation may be an argument, a big presentation, or a major life change. When thinking of the stressful or troubling situation you have selected, pay careful attention to your thoughts as you do.  Knowing how you think and feel will allow you to later evaluate those tendencies and make any changes you would like.  You may find your thoughts are rational, being based in facts and logic. Your thoughts might also be irrational or based on inaccurate information. Your thoughts may be positive, negative or neutral.  For now, select the negative thoughts to work with. As you examine your thoughts, pay attention to any negative ones or other thoughts that may be based on misunderstandings or inaccurate information.  Try to understand that these thoughts might not be the only way to view your situation.  Look for some of the following examples of negative thinking about yourself:  Equating feelings with facts. You may get a feeling that someone doesn't like you, but the fact is, you don't know what that person is really thinking. Ending with negative conclusions, despite not having an reason or evidence to do so. Maybe you assume your boss will turn you down for a promotion even though you've never been turned down in the past. Only focusing on the negative. After a performance evaluation, you might dwell on the one critical comment and forget about the positive feedback you received. Talking to or about yourself negatively. You might tell yourself that you messed up after having a stressful conversation with someone. Turning positive thoughts into negative ones, degrading your successes or accomplishments. Perhaps you tend to be self-deprecating, even when you have reason to celebrate an achievement. Once you have successfully identified some negative or inaccurate thoughts you...

Summary in Russian:

Вспомните какую-то стрессовую или сложную ситуацию. Обратите внимание на свои мысли и убеждения. Ищите негативные мысли. Замените негативные мысли положительными. Свяжитесь с психотерапевтом и проконсультируйтесь по поводу когнитивно-поведенческой терапии.


Article in English: Excess dirt or even acne can make your skin appear less youthful, especially as you get older. Keeping your skin clean can keep dirt or acne from settling in wrinkles or fine lines and prevent breakouts.  Use a mild cleanser with a neutral pH. Your skin naturally has a pH of about 5 and you want to find cleanser that helps maintain this balance. Read product labels, which may list a specific pH or say “pH balanced” or “pH neutral.”  Try an oil-free cleanser if your skin is very oily. Glycerine or cream-based cleansers are a good idea for dry skin. Rub the cleanser into your skin with gentle pressure. Being rough with your skin can irritate it and may make it look older. Rinse with lukewarm water. Water that is too hot can strip your skin of needed oils or cause irritation, which can you’re your skin look older. It’s important to wash your face regularly, but you don’t want to overdo it. Soaps and prolonged exposure to water can strip your skin of oils. It may also irritate your skin, causing it to look less glowing and youthful. Wash your face no more than twice a day, unless you are especially active. If you are very active or exercise, use a gentle cleanser to wash your face if you are very sweaty or dirty, or if you shower. Apply a moisturizer that boosts collagen and elastin production daily. Keeping your skin properly hydrated can help firm your skin, prevent wrinkles, and make you appear younger.  Use a moisturizer even if your skin is oily. Try an oil-free product. Try products that not only boost collagen and elastin, but also make your face more youthful looking by plumping it up with products such as silicone and hyaluronic acid. You can find out if products have these ingredients by reading the labels. However, be aware that many companies over-promise results. Consider consulting online forums such as Paula’s Choice, which includes product reviews from medical professionals and individuals who have tried the product. Apply a moisturizer with a sunscreen may help prevent wrinkles. Consider running...

Summary in Russian:

Умывайтесь регулярно и аккуратно. Не умывайтесь слишком часто. Пользуйтесь увлажняющим средством ежедневно. Отшелушивайте кожу.


Article in English: Excess waste leads to overflowing landfills. They pollute land, the water and the air, making life worse for everyone who lives nearby. When it comes to waste, there are plenty of ways to make your habits greener. Here are a few ideas:  Buy goods without a lot of packaging. For example, buy your food in bulk, rather than getting individually-wrapped packets with one serving size each. Recycle and reuse as often as possible. You'll quickly see how much packaging comes into your home when you make the goal of recycling or reusing all of it. Compost your food scraps. Food scraps are biodegradable, so there's no reason for them to end up in a landfill. This is an easy, extremely helpful way to be green. Many wild places have been destroyed by humans, so native plants and animals need all the help they can get to survive. Make your yard a safe haven for any wild creatures that need a home. You'll find that it won't take long for your yard to be alive with wildlife.  Don't treat your yard with pesticides or herbicides. Set aside a section of your yard to leave unmowed. Let the natural grasses and weeds grow as tall as they'd like. This encourages wildlife to move in. Plant butterfly bush and other plants that attract butterflies and bees. Set up a birdfeeder and a birdbath. You can also set up a squirrel feeder and a bat box. Make a small pond to serve as a water source for animals. Don't kill, trap or scare away snakes, frogs, lizards, moles, raccoons, opossums, or other creatures who want to live in your yard. In most climates, the land is healthier when it has plenty of trees. Trees keep soil from eroding, clean the air, and provide shelter for wildlife. Trees also help to combat global warming by shading the ground and keeping temperatures down. Planting tree is one of the best ways to literally go green.  Find out what trees are native to your area. Plant them in areas where there are too few trees. Join with a local group working to stop forests from being clear cut  in your area to make way for developments....

Summary in Russian:

Уменьшите количество отходов. Сделайте ваше жилище полезным для растений и животных. Выращивайте деревья. Выступайте в защиту животных. Вступите в общество защитников природы, чтобы защищать природу вокруг вас.


Article in English: Excessive tightness in your muscles can increase soreness. Try stretching exercises to loosen up a bit. Stretching exercises help avoid further muscle tightening, and relieve the muscles of their soreness. Stretching exercises have been shown to be beneficial for your joints during pregnancy. Your joints loosen as your body expands to accommodate the growing baby, so stretching them can keep them feeling healthier with less pain during this time of change. The ideal total weight gain for the entire term of your pregnancy is usually 25 to 35 pounds. Many women are overweight in pregnancy, so it is important to talk to your doctor about a healthy amount of weight gain (an amount that adequately supports your baby's growth while not being excessive.)  The heavier you are (and note here we are talking about excessive, not normal, pregnancy weight gain), the greater the force of gravity is on your body. Gravity causes more stress to your muscles as you move, and can contribute to muscle soreness. If you are in doubt, speak to your family doctor or obstetrician about the amount of weight gain that is ideal for you during your pregnancy. Continue aerobic (fat-burning) exercise during pregnancy, as this can prevent excessive weight gain. Although you will need to consume approximately 300 extra calories per day for your growing baby, many women gain too much weight during pregnancy so keeping up an exercise routine can be helpful in this regard. Aerobic exercise includes things such as walking, jogging, swimming, cycling, or other activities that get your heart rate up for 20–30 minutes. Try to do this at least three times a week. If excessive weight gain is an issue for you, exercising more will diminish your weight, which will help to reduce muscle soreness resulting from pregnancy. While maintaining regular aerobic exercise is important, staying away from overly vigorous exercise is a good idea. You don't want to exhaust yourself or push too hard during pregnancy as this can make you even more sore.  It is best to...

Summary in Russian:

Выполняйте физические упражнения на растяжку. Следите за здоровым весом, чтобы избежать лишней нагрузки на мышцы. Снизьте интенсивность физических нагрузок. Делайте массаж болезненных зон. Прикладывайте к больному месту лед, чтобы снять воспаление. Используйте грелку. Попробуйте принимать простейшие обезболивающие, чтобы уменьшить боль и воспаление.


Article in English: Exercise can improve your mood, hone your awareness, and help you think through problems. Aim to do vigorous exercise, such as running or weight lifting, at least 2-3 times a week. On other days, do at least 30 minutes of less intensive activities like walking, swimming, or bike riding. Consider getting a pedometer and aim for 10,000 steps a day. This can help you keep track of how much you are moving. Avoid sitting all day. Get up for 5 minutes every hour to take a short walk, do some stretches, or quickly do jumping jacks. This can wake up your mind and provide a quick boost of energy. If you’re struggling with a problem or obstacle, movement can help you think through it. Go on a run, bike ride, or jog. Certain foods can increase your brain power and boost your memory. Eat a diet low in calories and saturated fat. Choose fresh, homemade foods instead of processed or prepared meals.  Look for foods high in Omega-3 fatty acids, such as fish, walnuts, seaweed, winter squash, and broccoli. These are important for supporting your cognitive health. Other foods that may help your brain power include blueberries, avocados, nuts, and kale. Drinks like coffee and tea may also provide cognitive benefits. Sleep is absolutely essential if you want your mind to operate and develop at its best. If you don’t get enough sleep, your memory, mood, cognitive thinking, and reasoning skills will suffer.  Try to go to bed and wake up at the same time every day. This will give your brain a schedule and make it easier to get to sleep at night. Avoid using bright screens, like phones and computers, for an hour before you go to bed. This can help you go to sleep faster and improve your quality of sleep. to boost your mindfulness. Find somewhere quiet and comfortable to sit for 5 minutes. Concentrate on slow and deep breaths. Don’t think about anything else. If your mind starts to wander, redirect it back to your breath.  Meditation can help you relax, cope with stress, find new perspective, and strengthen your self-awareness.  Try...

Summary in Russian:

Не забывайте про физические упражнения. Придерживайтесь здорового питания с помощью продуктов, стимулирующих мозг. Старайтесь каждую ночь спать 7–9 часов. Медитируйте Поддерживайте здоровые социальные отношения.


Article in English: Exercise can keep your mind occupied. It can also reduce stress. Try to get your heart pumping a little if being home alone makes you nervous.  If you have any at home gym equipment, like a treadmill, you could use this. You could also do something like push-ups, sit-ups, or running up and down the stairs. If you feel short of breath, take a break. You don't want to over exert yourself, especially when you're home alone.

Summary in Russian:

Займитесь физкультурой.


Article in English: Exercise can simultaneously tire you out while also reducing stress. Studies have shown that physical exercise can drastically improve both the quality and length of your sleep. Exercising outdoors is ideal, as it allows you to get more fresh air and sunlight (if exercising during the day), but if you can't get outdoors then working out inside is an acceptable alternative. Some people get more wakeful if they exercise at night, while others can work out at night and sleep fine. Everyone's body is different in this regard, so it's best to figure out what time of day works for you. Tensing your muscles may not sound like a good way to relax. But studies show that tensing your muscles and then immediately relaxing them can help relieve stress and calm the body from head to toe. Performing these tensing/relaxing exercises as you lie in bed may help alleviate anxiety and prepare your body for sleep. Start with your toes. Tense all the muscles in your feet, hold it for 10 seconds, then release all the tension at once. Continue this process and work your way up through every major muscle group in the body. If you're a smoker or a coffee drinker, either or both of these habits could be contributing towards a poor night's sleep. Nicotine and caffeine are both stimulants, which make it difficult to both fall asleep and stay asleep. Stimulants also exacerbate anxiety in some individuals. Because of this, stimulants could potentially affect your sleep and cause increased anxiety, further compounding your sleep loss problems. Stimulants like caffeine can have lingering physical effects for five to six hours after consumption. If you must drink coffee in the morning or at work, make sure you stop drinking it early enough in the afternoon that you'll be able to sleep at night. Alcohol can make it difficult to remain asleep through the night by affecting the physical and psychological processes that typically take place while you sleep. But some health experts believe that alcohol use may also promote anxiety and increase...

Summary in Russian:

Начните заниматься активной деятельностью. Напрягите и расслабьте мышцы. Откажитесь от стимулирующих веществ. Откажитесь от алкоголя. Не стоит плотно ужинать перед сном.