Не ограничивайтесь бегом. Тренируйтесь по фартлек-системе. Чередуйте расстояние. Бегайте по горам.

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Once you are running comfortably for prolonged periods, continue using at least one hard run per week to increase your mileage and endurance. At the same time, start designating at least one other hard day to challenge your body in new ways each week. Encourage runner's high by taxing your body with less familiar forms of stress.  Runner’s high usually occurs when the body experiences prolonged stress. The more endurance you build, the less likely this will happen from basic distance runs, because your body's used to it Seguing from base training to a variety of high-intensity workouts will keep your body from falling into a steady low-challenge routine. Focus on endurance training for at least one month before incorporating high-intensity workouts into your schedule. " These involve alternating between jogging and running at a much faster pace within one run. Start small by alternating between sprinting and jogging every two minutes. From there, try different combinations. Remember: the key to runner's high is placing new stresses on your body, so running different fartleks each time is a great way to increase your chances. For example:  On your next fartlek, you can increase both the jogging and sprinting intervals by equal amounts throughout one run. Jog for two minutes, sprint for two minutes, then jog for three and sprint three, followed by four jogging, then four sprinting, and so on. The next time, you can increase the sprinting interval and keep the jogging the same. Jog for two minutes, sprint for two. Jog for another two, then sprint for three. Jog for two, sprint for four, and etc. Then you can push your body further by running a faster pace for your "jogging" interval on your next fartlek. Similar to fartleks, challenge yourself by running a consistent faster-than-normal pace for a set distance, followed by walking or jogging for another set distance, and then repeating. As always, to achieve runner's high, avoid routine and doing the exact same thing each week. Keep challenging your body with the...


Не ограничивайтесь обязательным минимум на учебе. Уделяйте основное внимание своим профильным предметам. Попробуйте заниматься по учебникам, выходящими за программу 10 класса, самостоятельно. Находите время на выполнение домашних заданий.

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It's easy to fall into a case of early senioritis - where you don't want to do any of your schoolwork, because you feel like you're almost done. However, allowing your grades to drop will show up on your transcripts, which can potentially harm your opportunities for colleges and jobs. If you slack off too much or skip school, you may even put your graduation at risk. Don't let the lack of motivation in junior year bite you later on! Remember, if you fail a class in junior year, you don't have a lot of time to make it up - you'll either have to take summer school, which will take time away from your summer, or you'll have to take it again in senior year, which can result in you being overly stressed out. You'll need to meet your school's credit requirement in order to graduate, and by the time you're in junior year, you'll only have two years to make up any missing credits. Talk to your school counselor to make sure you're on track with your credits, to make plans for junior and senior year, and to figure out how to make up any missing or incomplete credits.  You'll usually be encouraged to take advanced classes in junior year, though it's best to only take advanced classes that you can handle and in subjects you enjoy.  Usually, your school's mandatory classes will cover a fair amount of your needed credits, but just taking mandatory classes won't get you all the credits you need. Check with your school counselor to see what you still need. If you're in AP or IB classes, or even if you just want the college credit, it's a good idea to pay attention to your classes and start studying for the advanced tests. Look up when the testing dates are and mark them down, and set aside time to study for them. It'll make it easier to achieve high scores - especially if your teachers are also giving you advice for the tests! You probably already have a homework schedule figured out from freshman or sophomore year; now's not the time to let it slide, even amongst college visits or your work. Junior year is often one of the...


Не ожидайте немедленного прилива грудного молока. Не ожидайте, что молока будет много. Постарайтесь как можно больше времени проводить с малышом. Доверяйте своим материнским инстинктам.

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Many women have a delay of several hours or even days before breast milk supply fully arrives. Let-down of milk may be delayed by medication, a surgical birth, or extended separation from your baby after birth. Do not get frustrated if your milk supply seems to be delayed, as most women take up to a week to get a full supply in their breasts on a regular basis. The first several days after your baby is born, you may only produce colostrum. Colostrum arrives before regular milk and is thick, yellowish fluid that provides high fat content and important antibodies and nutrients to your baby. In the first several days after birth, this is the only nutrition your baby is likely to need, and the amount you may produce during feeding will be small but adequate for your newborn. Direct contact with your baby encourages the release of hormones in your body that stimulate milk production and emotional bonding with your child. Cuddling and letting the baby rest on your bare skin will help signal your body to produce breast milk. The process of giving birth naturally signals your body to begin milk production.  Unless you have a medical condition or physical problem that precludes milk production (which is very rare), your body will produce what is necessary for your baby to consume during the first week. Your newborn’s stomach will be small, and his or her nutritional needs will be limited. As your baby’s nutritional needs and stomach size grow, your milk supply will also increase, and your production will keep pace with or exceed your baby’s needs.


Не оставайтесь в сидячем положении в течение продолжительных периодов времени. Носите компрессионные чулки. Выпивайте 6–8 стаканов (по 240 мл) воды в день. Регулярно выполняйте упражнения. Не носите обувь, которая вам мала.

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Get up once an hour and walk around for a minute or two just to keep your blood flowing. Long periods of sitting can cause blood to pool in your feet, which causes more swelling. If you have to sit for a long period of time, use a footstool to help promote circulation. Wear full-length support stockings to increase blood flow and ease swelling in your feet. Stockings are most effective if you wear them all day, particularly if you’re going to be standing a lot. Avoid compression socks, which may squeeze above the ankle and encourage foot swelling. You can purchase support stockings online at health supply stores, such as ExMed and Walgreens. Drinking enough water can flush your body of extra salt and reduce foot swelling. Some adults may need more or less depending upon pregnancy or other health conditions. For most people though, drinking at least 48 ounces (1.4 liters) of water a day will keep excess swelling to a minimum.  While the occasional soda or coffee is fine, do not count these beverages as part of your daily water intake. They can have a diuretic effect.  Don't force yourself to drink more if you can't. Aim to work out for at least 30 minutes 4 to 5 days a week to keep your blood flowing. Even a casual walk will keep your heart rate up and discourage blood from pooling in your feet. If you’re sedentary right now, slowly work your way up to 4 days a week by starting with a 15 minute session one day at a time.  If you have limitations due to pregnancy or injury, ask your doctor what exercises you can do to alleviate swelling. Exercising with a buddy can be a great way to stick to a new fitness routine. Certain yoga poses, such as lying on the floor with your legs up against the wall, can reduce foot swelling, too. Wear shoes that fit you well and ensure that the ball of your foot fits in the widest part of the shoe easily. When you wear shoes that are too small, it can cut off circulation, causing pain or even injury.


Не оставляйте еду в доступных местах. Помните, что все может начаться с одного муравья. Храните пищу в плотно закрывающихся емкостях. Следите за чистотой раковины.

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These ants are coming into your home because there is something there for them: a food source or a warm environment. If you have a very dirty house, ants will multiply – so make sure that you clean daily. The cleaner you keep the house, the less they'll have to eat, and the more they'll look elsewhere for sustenance.  Wipe down all surfaces. Spray tables and counter-tops with a mild bleach or vinegar solution. Make sure you keep up with a regular cleaning regimen: sweep, mop, and vacuum at least a few days each week. If you do accidentally leave something out, take the opportunity to trace the trail of ants back to their source. It can be tempting to wipe out a swarm immediately – but try to think long-term about the problem. If you see a lone ant roaming your counters, it is acting as a scout. It is scoping out your kitchen for scents and food sources. If this ant discovers a perceived food source—even just a sticky sweet spot on the counter-top—it will carry the information back to its nest, and you'll have an infestation on your hands. Even if you've stashed your food in a cupboard, ants can still find their way in through the smallest of holes. If they can smell it and reach it, then they will swarm it. Putting food in airtight containers has the added bonus of keeping the food fresher.  Consider buying Tupperware or another brand of standardized, sealed containers. It may be easier to keep track of your containers (lids and bottoms) if you're using a uniform set. Consider washing out resealable containers, then reusing them to store food. This might be a resealable yogurt tub, or a plastic takeout box, or even a lightly-used Ziploc bag. This means no dirty dishes, no standing water for ants to drink, and no food in the drain. If you clean your hands, food, and dishes in this sink, you want to make sure that it's a safe and sanitary environment. Place pet-food bowls in a slightly larger bowl, then add some water to the larger bowl. This creates a moat around the pet food that the ants can't easily cross.


Не оставляйте сообщение после первой попытки позвонить девушке. Оставьте свое имя и номер. Упомяните о предыдущих сообщениях. Установите таймер. Спросите, в какое время лучше позвонить. Не усложняйте ситуацию. Назовите причину, по которой девушка может перезвонить вам.

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If she doesn’t pick up, hang up and wait to try again later or on another day.  If she doesn't answer, figure out another possible time to try when she might be available.  If you call during lunch, consider calling later at around 7:00 or 7:30. If you’re pretty sure she’s often available during the time you called, try the same time again in a day or two. Don’t wait more than one or two days to try again. If you have tried her a couple of times on different days or during different times of day, leave a message after the third attempt. Speak clearly and with a relaxed tone when you're leaving your message, and don't talk too fast; she might not get everything you say and you will sound nervous.  Also refrain from talking in an exaggerated manner or too slowly. Leave your number twice, once at the beginning of your message, and once at the end. If this is a new acquaintance, remind her of who you are and when you met. Say something like “Hi Wendy, this is Peter.  We met during lunch at Le Restaurant Cool on Monday.” You can say that you’re interested in hearing about how her week has been since texting, or mention some personal information she texted about, like a pet or a project at work. Your message should be no more than 30 seconds.  A voicemail that goes on for more than that feels like it will never end, which is tedious.  In addition, if you limit the amount of time you have, you won’t be tempted to ramble or find yourself stumbling over how to end your message. Don’t say “Hey I tried you at this time and that time.  What’s up?  When can I get you on the phone?”  She knows that you called, and when you called.  Just say “I hope this is a good time to call, but if not, really sorry and I’ll try another time ok?” Do not talk about anything negative.  Don’t complain, and don’t whine about how hard she is to get on the phone.  You want to make sure she has nothing but positive feelings associated with you, and nothing but positive expectations about calling you back. Don’t ask her out, or tell her that you...


Не останавливайтесь на достигнутом! Берите цели издалека! Используйте свои навыки ниндзя.

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Imagine the havoc you'll be able to cause with a Lego rubber band machine gun! If you have access to an electric motor, the mechanism can be surprisingly simple - all you need is a gear centered at the back of the gun's beam which can turn via the motor. More elaborate Lego machine guns can even incorporate "minigun" style rotating barrels. Stock up on rubber bands before going on a rampage with one of these. A high-powered Lego sniper rifle allows you to cleanly and precisely annoy your targets before they even see you. All sniper rifles will have an extra-long, sturdy beam to accommodate the long, strong rubber bands that will leave welts on your opponents. Advanced Lego sniper rifles can even incorporate a bolt-action firing mechanism and a mounted scope for extra accuracy. Building a tiny, concealed Lego gun is the perfect way to take out an unsuspecting friend or hit someone who thinks you're unarmed in a game of Lego tag. All you'll need to do is make a really small, basic lego gun - just a beam and a firing mechanism. Then, load it and strap it under a long sleeve or hide it in a rolled-up newspaper and BLAM! Your mark won't even know what hit them. Be creative - use your skills to make a Lego gun trap or hide your ninja gun in a crazy place!


Не отвечайте на бестактные вопросы. Подловите соседа во время слежки за вами. Раскройте немного информации о себе, а затем задайте ответный вопрос. Доставляйте неудобства вашим соседям до тех пор, пока они не оставят вас в покое. Обратитесь в правоохранительные органы.

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If your neighbors ask you a lot of personal questions, tell them that it makes you uncomfortable. The next time they do it, give them a straight answer, like "That's not something I would like to share with you." Stare them down, and make it clear that you mean business. Then walk away. They'll hopefully get the message and back off.  This approach is blunt and straightforward. It may get the point across, but it may also offend your neighbor's pride. Bear in mind that nosy neighbors aren't always trying to be obnoxious. He or she might be asking questions out of genuine curiosity. He or she may not have the tact or the social skills to know which questions are too personal. Be empathetic, but do not put up with anything that violates your space. If you tell your neighbor to stop asking questions, but he or she continues, you may need to take more serious steps to address the problem. If your neighbors like to spy on you, catch them and say something that will embarrass them. Discreetly inform everyone who is with you, and then out of nowhere say something like, "Hey Mrs. Jones, having fun there?" Watch as their face turns red. If they deny it, then just ignore them, and give them a cold shoulder. If they do it again, get them alone and ask them nicely to stop. Make jokes about them nosing. Say things like, "Now don't you go spying on me!" and they may realize that they are being too nosy. It might even make them stop. If they say, "So, Frank, buddy, what's up?" ninety-seven times a day, it wouldn't hurt to respond once, "Oh, just walking the dog," or "I'm good." This isn't the most exciting reply, and it makes it hard to think up further questions. Then ask, "How about you?" This can unsettle nosy people who don't like the feeling that you are nosing on them. If they aren't nosy and it's in your head, this is a great conversation starter. Make loud clapping noises in the backyard, play loud music, or flash your lights outside. If they keep snooping around in your business, these activities may irritate them...


Не отвлекайтесь на электронные устройства. Изучайте предметы по очереди, а не все сразу. Организуйте работу с помощью расписания. Делайте записи и задавайте себе вопросы в процессе чтения. Активно отдыхайте хотя бы каждый час. Настройтесь на развитие. Соблюдайте здоровый режим сна.

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If you have family members that distract you, politely ask them to leave so you can continue with your assignments. Make sure the TV and radio are off. Turn your phone on silent. If you don't need the internet for your studying, turn your WiFi off so you won't get distracted.  If you like studying with music, make sure it is chill music, without words, that won't have you singing along and getting distracted. You can ask one of your family members to help you keep all the distractions away from you, such as mobile phones and laptops. If you're feeling really stressed, it's often tempting to work on 3 assignments at the same time, because you're so worried about all of them. But that actually makes each task more unpleasant and difficult to accomplish, makes everything take longer, and means you do a worse job on each task. Instead, devote a chunk of time to studying for one class, take a break, and then start studying for the next class. Studies have shown that multitasking isn't only ineffective; it's also stressful. You can get much more enjoyment out of a task if you focus on it and do a good job, and then move on to the next thing. Keep a detailed planner listing all your tests and assignments. This can be in a paper planner or online. For each day, write down the homework or studying you have to do and when you plan to do it. It can be helpful to write down other time commitments you have, too. Mark out time slots to work on long-term projects and study for big tests, so that you don't push them to the last minute.  It's also very satisfying to be able to check off each item as you complete it. You feel accomplished! Reading to study isn't like reading a novel for fun: you have to make sure you are actively focusing on and remembering the information. As you read the material, ask yourself about what you've just read to check your comprehension. Take notes by writing down the chapter headings and then make a few bullet points for each one with key information. If you're not sure what is the most...


Не отказывайтесь от приглашений. Визуализируйте свой успех. Искренне интересуйтесь другими людьми в процессе общения. Понаблюдайте за теми, кто умеет общаться легко и непринужденно решительно со всеми. Научитесь правильно вести себя, когда вам отказывают.

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Sometimes, when we have low self-confidence, we tend to isolate ourselves from others. The fear of being rejected or embarrassing ourselves causes us to miss out on opportunities to be social. Unfortunately, people around us may get the wrong impression, assuming we don't want to be around them or don't like them. Sooner or later, the invites may stop coming.   Instead of saying "no" to invites to parties and social gatherings, start to say "yes". Of course, you won't be able to attend every single event you are invited to, but try your best to come if you can. Saying "yes" gives the host the signal that you actually are interested in building a relationship with him or her. What's more, the more practice you get in social situations, the more your confidence will grow. Even if you feel shy or weird initially, challenge yourself to go anyway. Visualization is a powerful tool utilized by top athletes and other successful people. Before entering a stressful situation — from a party where you don't know anyone to an important presentation to a big game — imagine yourself completely nailing it. Picture yourself walking into the party with confidence and greeting the first group of people you meet; imagine giving your presentation without mistakes and fielding questions with ease; picture yourself making that basket, touchdown, or goal. Your brain cannot tell the difference between something that is real and something you imagine. So if you imagine yourself walking into the party and striking up a conversation with a stranger, that course of action becomes more and more familiar to your brain. By the time you get to the situation in real life, it will be as though you have already done it, and it may feel more familiar and easier to do. Low self-confidence is often stimulated by being overly self-conscious. This tendency to pay so much attention to ourselves in every single situation  only worsens our negative feelings. Rather than focusing on yourself, aim to focus on others. Become engaged in conversation, and...


Не откладывайте выполнение домашнего задания на последний момент. Сделайте упражнения на растяжку, а также дыхательные упражнения, прежде чем приступать к выполнению заданий. Выпейте стакан ледяной воды. Выполняйте домашнее задание сидя за столом. Выполняйте логические задания в первую очередь. Встаньте и немного разомнитесь, если вы чувствуете, что засыпаете во время работы над заданиями. Закончите работу вовремя для того, чтобы подготовиться к школе.

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If you wait until the day your homework is due to start working on it, you're going to feel stressed and you may not have enough time to finish. This is especially true for big projects like science projects or book reports. Use the mornings to finish up short worksheets or other homework that doesn't take very long. Stretching helps boost your circulation and can help you feel more alert, which will help you do better on your homework. Taking deep breaths increases the oxygen flow to your brain, which can help you wake up faster. When you first wake up, take the deepest breath you can and exhale slowly. Repeat this several times, then try some easy yoga stretches or just bend down and touch your toes. Drinking a big glass of ice-cold water can trigger your body to produce adrenaline and can boost blood flow to your brain. That increased blood flow might give you the edge you need to get your homework done on time. You should never do your homework in bed, because it decreases productivity. It can also lead to problems going to sleep later on. Sitting at a desk or a table will help you feel more focused on your homework. Students are able to focus better on simple, logic-based problems first thing in the morning, as opposed to abstract thought, which can lead to daydreaming. Doing your math, science, or vocabulary homework first will help you to focus. Leave your creative work, like essay questions, for last. If you start to get sleepy while you're doing your homework first thing in the morning, try moving around. Do a few jumping jacks or jog in place to get your blood flowing. This will help you feel more awake. If you still need help staying alert, use essential oils in bright scents like peppermint and citrus. You can apply them directly to your skin on pulse points like your wrists or temples, or you can put them in an oil warmer on your desk. These are known to help you feel more awake. Make sure you finish your homework with enough time to shower, brush your teeth, pack up your books, and get dressed...


Не отмечайте людей в бессмысленных постах или в других постах без их разрешения. Не оставляйте бессмысленные или неловкие комментарии под постами других людей. Используйте соответствующие хэштеги и не ставьте их слишком много. Не затевайте споры под чужими постами. Не хвастайтесь своей жизнью в социальных сетях.

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Tagging people in posts, especially posts that have nothing to do with them, is a bad idea. Even if you're posting photographs and they happen to be in some of them, shoot them a message to ask if it's okay to tag them before you do it. This is especially true if you don't know the person well.  For example, if you are posting your third grade class photo on Facebook, do not search out every person in the image and tag them. Even if you do keep in touch with them, they probably will not appreciate it. Tagging all of your friends in a silly meme post is sure to annoy them. Commenting with tons of emojis, making pointless observations, or leaving cryptic remarks on someone else's post is a surefire way to get on their nerves. Before you hit the "Post" button, reread your comment and ask yourself if you really need to post that comment. For example, do not post a million heart emojis on every single post your friend makes. It might be cute at first, but it will probably get old fast. Do not use hashtags that have nothing to do with your actual post. You also do not need to take advantage of the maximum number of hashtags allowed on a social media platform! Use hashtag and keyword tools if you need help finding relevant tags for you or your brand. Choose a handful of the best ones and leave it at that. For example, Instagram allows up to 40 hashtags per post. Actually using all 40 of them is really annoying to your followers and to strangers affiliated with that hashtag. In most cases, if someone posts or comments something that you don't like, you probably don't need to inform them that you feel that way. This is especially true if the comment has nothing to do with you. Keep in mind that your comments are public and reflect on you personally. Twitter wars and Facebook arguments pretty much get on everyone's nerves.  For example, if your friend posts a music video on their Facebook page, you don't need to respond with, "This is a terrible song." If someone else makes a dumb comment, you don't need to interject...


Не относитесь к понятию «вторая половинка» слишком серьезно. Прислушивайтесь к себе. Не ищите идеального. Создайте крепкую дружескую связь. Работайте над отношениями. Ходите на двойные свидания. Обнимайтесь после секса. Помните о своих жизненных целях. Избегайте порочного круга расставаний и воссоединений. Уделяйте особое внимание ощущению спокойствия и комфорта.

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" Soulmate often implies that two people were made for one another and can exist in perfect harmony. However, all strong, close, lasting relationships will involve conflicts and disagreements. Studies show that couples tend to be more satisfied with their partners when they think of their love as a journey or pathway. Try to frame your own search for a soulmate in these terms: you're not looking for a perfect, harmonious match. Instead, you're looking for a partner to walk the journey of life with, including the positives and negatives. Another way to phrase this is that you should be looking for somebody to grow with, not just somebody who was destined to meet you. Framing your love as destiny instead of as a journey is especially harmful during conflicts or arguments. During happy periods, there is not as much of a distinction. Studies show that instinctive reactions to another person are important predictors of overall relationship success. Don't try to talk yourself out of your initial instincts about a person. If you have a good feeling about him or her, pursue the relationship. If you feel uncomfortable or anxious about the relationship--even if everything looks good on paper--you might want to consider finding somebody else. Perfection in a lover often doesn't happen right away: it takes time. If someone seems like a good fit but has some slight imperfections, try to look at the bigger picture. A perfect love can happen between two imperfect people. This advice does not apply to "imperfections" that are in fact abusive or controlling. If your partner tries to hurt, insult, or isolate you from others, that is a relationship dealbreaker. When you find a potential partner, concentrate on building a strong friendship with him or her. Do fun activities together, talk to one another about your life goals, learn about each other's interests, and support one another. Couples who value each other's friendship are more successful, romantic, and loving over the long term. Those who form friendship bonds will find...


Не относитесь к себе слишком серьезно. Выбейте у шутника почву из-под ног. Превзойдите шутника.

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Recognize you are human, and you make mistakes just like everyone else, sometimes pretty hilariously. A little lighthearted ribbing might be good to help you lighten your perspective. If you are having a hard time finding the humor in a joke about you, try taking the perspective of an outsider. Retell the joke in your head but about somebody else, perhaps somebody you don't even know. This may help you reduce your defensiveness. If a person is sharing something about you that you might have liked to keep under wraps, take control of your story. Interrupt the joker by correcting or elaborating on some aspect of the story and then finish telling it. Others would probably prefer to hear it from you, so they will likely direct their attention to you rather than the joker. Embarrassing moments are less embarrassing when you make a joke of it, so take this as an opportunity to rid yourself of some negative feelings. Show the joker you aren't bothered by the joke by making an even better one about yourself. Self-depricating humor is excellent for diffusing tense situation, as it makes you more relatable. Others will feel more comfortable with themselves and the situation, when they see you can laugh at yourself.  This will shift other's attention to you and help you to take control of the situation. An easy way to set up your one up joke is "That was nothing, you should have seen the time I…"


Не паникуйте! Поймите, почему ваш язык примерз к металлу. Пошумите, чтобы кто-то пришел вам на помощь.

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The worst thing you can do is rip your tongue off the metal in a panic. This could give you a serious injury. Instead take a moment to think about your situation clearly. Assess whether you have someone near who can help you. If you have someone with you, make sure they know that you are not joking and that your tongue is really stuck. Basically, your tongue is stuck because your saliva is frozen solid. The reason this happens so quickly on metal, and not on other surfaces, is that metal is a great conductor. In order to unstick your tongue, you will need to warm up the metal above freezing temperature. When you make contact with the metal, it sucks the heat out of your saliva rapidly so that the surface it is in contact with becomes the same temperature, which is called thermal equilibrium. This happens so quickly that it doesn't give your body a chance to make up the difference in heat. It will be easier to get your tongue unstuck if you have someone to help you. Once you get someone's attention, tell them to bring warm water and then have them poor it slowly over your tongue. Don't let embarrassment get in the way of getting help. Your situation may be embarrassing but it's better to deal with a little embarrassment than an injured tongue.


Не паникуйте. Если месячные застали вас врасплох, когда вы находитесь не дома, срочно найдите туалет. Если случилось так, что запачкались не только трусики, но и брюки, повяжите на талии кофту. Поговорите с мамой и медсестрой, если почувствуете боль и дискомфорт. Расскажите своим родителям. Отмечайте дни месячных в календаре.

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Remind yourself that this happens (or will happen or has happened) to half the population of the worldevery single month! Think about all the women you know. Your teachers, pop stars, actresses, police women, politicians, athletes—they've all been through this. Take a deep breath, relax, and congratulate yourself on reaching this important milestone. If it's the middle of third period and you just looked down to find spots of blood in your panties, know that help is not far away. If there's not a dispenser in the bathroom, you can go to the school nurse, a health teacher, counselor, or a female teacher you like and trust.  Until you can get a pad, wrap several layers of toilet paper around the crotch of your underwear. This will absorb the blood and act as a temporary liner until you can get a pad.  Ask a trusted friend if she can lend you a pad. If there are other women in the restroom, don't be shy about asking them! They've all probably been in your position before and will be happy to help. First periods are usually very light, so it's unlikely it will seep through your pants. Still, it does happen sometimes, but it's not a big deal. Cover your buttocks with a sweater, hoodie, or long-sleeved shirt you can tie around your waist.  If you're at school, go to the nurse or office and ask if you can call your parents for a change of clothes. If worst comes to worst, you can always change into the shorts of your gym uniform. If you change your pants and someone asks you about it, just say you spilled something all over your pants and had to get a change of clothes. No big deal. Not all women will experience cramps, and some will only have mild discomfort, but it's possible you will feel intense cramping in your lower abdomen. The nurse can give you pain medicine, a heating pad, and a place to rest until you feel better.  Exercise can actually relieve cramps. Even if you don't feel like moving, try not to skip gym class. It might help you feel better. Try a few yoga poses. Start with child's pose. Sit on your...


Не пейте алкоголь на ночь. Заприте животных. Заглушите свет. Охладите комнату. Приглушите шум. Поменяйте позу.

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Though alcohol can help you fall asleep, it can also make you restless later at night, meaning you won't wake up as refreshed. Stop drinking at least 2 hours before bedtime. Alcohol diminishes your ability to go into REM sleep, so you get less good quality sleep. Also, if you drink too much, it can affect your breathing, making your sleep not as sound. Your pets most likely do not sleep through the night like you do. They move around, make noise, and get up. These activities can wake you up, leaving you less rested. Try locking your pets out of your room for a night to see if you sleep better. Light tells your brain to wake up, so whether it's light from streetlights, the hallway, or even your bedside clock, it can keep you up. Blue light emitted by electronics like your TV, computer, and smartphone can also raise your cortisol levels and cause major sleep disturbances.  Use dark curtains on the window, especially if you have a good amount of early morning light, and place towels under doors if you need to do so. Cover up your clock so it's not shining so brightly. In the same vein, your room should be cool enough for sleeping, as you'll toss and turn if you're too warm. Generally, you should aim for 65 to 72 degrees Fahrenheit.  Studies show that people sleep better and for longer periods of time in colder rooms. In fact, studies have shown that a cool room can even help people who suffer from sleep apnea sleep better. Your body follows circadian rhythms when it comes temperature, cooling down as you get closer to nighttime. However, if your body runs a bit hotter overall, you may have trouble falling asleep if you're not in a cool room, as your body can't cool down for sleep.  Be aware that temperature above 75 degrees or below 54 degrees can make it harder for you to sleep. That is, you should definitely turn off noises such as the television and radio, but you should also take out anything smaller that makes noise, such as a ticking clock. Even small sounds can keep you awake or wake you up. If you can't...


Не пейте напитки, содержащие кофеин, за 6 часов до сна. За несколько часов до сна отключайте электронные гаджеты и другие отвлекающие устройства. Занимайтесь чем-то расслабляющим. В вашей спальне должно быть прохладно, темно и тихо. Выберите комфортную позу для сна.

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Caffeine is a known stimulant that can found in coffee, non-herbal teas, chocolate, soft drinks, diet drugs, and some brands of pain relievers. It takes your body awhile to process caffeine once you consume it. For example, if you drink a caffeinated beverage at 7 pm, about half of the caffeine will still be in your body by 11 am. To get a good night’s sleep, you should avoid consuming caffeine four to six hours before bed or try to eliminate caffeine from your diet completely. You should also cut down on the amount of alcohol you consume before bed. Limit your consumption to one to two drinks 1-2 hours before bedtime. Alcohol will only allow you to maintain a light sleep, causing you to possibly wake up and then have a harder time falling back asleep. Turn off your television, smartphone, iPad, and computer or keep all electronics in an area that is not your bedroom. These electronics emit a type of light from their screens that can stimulate your brain, reduce your brain’s ability to produce melatonin (which helps you sleep), and disrupt your body’s internal clock. Consider shutting down your computer on a schedule. This option will automatically sleep your machine and remind you to avoid working on your computer too late or too close to your bedtime. Your computer should have a sleep setting that you can activate and set for a certain time. Many computer sleep settings also allow you to set a startup time so your computer will automatically wake itself up in the morning. Maybe you like to unwind by taking a warm bath, reading a chapter of a book, or talking about your day with your partner. Doing a relaxing activity can help your body to calm down and signal to your brain that it’s time to shut down and sleep. If you tend to toss and turn in bed at night, try to get up and go do a relaxing activity like reading or listening to music. This could then help you to fall back asleep. It can be difficult to get a good night’s sleep when your bedroom is loud, bright, and chaotic. Calm down your body and brain by...


Не пейте нестерилизованную воду. Проверяйте, плотно ли запечатаны напитки. Воздерживайтесь от покупки еды у уличных торговцев. Самостоятельно чистите овощи и фрукты. Ешьте хорошо приготовленную пищу. Проверяйте предметы утвари. Регулярно мойте руки. Не купайтесь в воде, которая может быть загрязнена. С осторожностью относитесь к острой пище. Принимайте субсалицилат висмута.

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Tap water and well water aren’t treated in developing nations the same way they are in developed nations. This means that diarrhea-causing microbes are often present. Stick to bottled water rather than water from a tap or well whenever possible.  If you must drink water from a tap, then you should sterilize the water by boiling it for at least three minutes (five minutes if using it to mix baby formula). You can also use iodine tablets to sterilize drinking water or a device with a micro-strainer filter, both of which are available at camping stores.  This means you must also avoid ice cubes in beverages since they’re typically made from tap water. (This includes blended drinks, which are blended with ice). This also means steps you might not consider, including keeping your mouth closed in the shower and using bottled or sterilized water on your toothbrush. Any beverage on which you break the seal—water, soft drinks, juices, beer, wine, etc. are safe to drink. Ensure you break the seal on these, especially juices to ensure they’re not being mixed from concentrate using local tap water.  When it comes to hot beverages that you can’t bottle such as coffee and tea, ensure that they’re served to you piping hot, which will mean that they’re sterilized.  For milk, cream, etc. ensure that it has been pasteurized. However, even this isn’t a guarantee. You may choose to use non-dairy creamer during your travels. Food from street vendors, especially items that require lots of handling and little cooking, are responsible for many cases of traveler’s diarrhea. While you likely want to experience the local cuisine on your travels, you should avoid it from street vendors. You should avoid raw fruits and vegetables unless you rinse and peel them yourself. Ensure that you rinse these items in sterilized water. Request to peel the items yourself whenever possible to make sure the peeled items aren’t handled or rinsed with tap water. Shellfish, rare meats, and raw items such as salads are prime vectors for the microbes that...


Не перегружайте себя. Составляйте еженедельный распорядок. Следите за важными датами и конечными сроками. Расставляйте приоритеты. Делайте перерывы и контролируйте темп. Медитируйте

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When you’re juggling classes, homework, extracurricular activities, and your social life, it’s easy to end up with too much on your plate. If you have family or work obligations, college life can feel even more overwhelming.  Don’t take on unnecessary obligations, e.g. extra courses beyond the required courseload per quarter or semester. If you feel overwhelmed by your school workload, talk to your academic advisor about putting together a more manageable schedule. Your workload will feel less overwhelming if you approach it in an organized way. Write out a schedule that clearly shows where you need to be and what you need to be doing at any given time during each day of the week. Include all of your classes, but also block out time for other important things like studying, eating, exercising, sleeping, and having fun. Write them down on a calendar or in a planner, or use a program like Google Calendar to help you stay on top of the things you need to do. That way, you will be able to prepare in advance for important assignments and events. Take a little time every week to assess which assignments are most important, and which ones will take the most time to complete. Come up with a plan for tackling the high priority tasks first, and then dealing with smaller and easier tasks. Forcing yourself to keep working when you’re too tired or stressed to concentrate is counter-productive. If you feel yourself becoming tired or distracted while you’re working, take a few minutes to walk around and stretch your legs, eat a healthy snack, or even put your head down for a quick nap. . Meditation can help you feel more relaxed and can take your focus off of things that are worrying you by helping you stay in the moment.  Find a peaceful place on campus where you can meditate without distraction. Sit in a comfortable position and close your eyes. Try focusing on just your breathing. If you feel your mind start to wander, gently redirect your attention to your breathing. After a while, allow yourself to think about how you...


Не переживайте о необходимости приобретения сразу нескольких неразлучников или о потребности подружить уже имеющегося неразлучника с еще одним неразлучником. Изучите информацию о различных видах неразлучников. Подберите себе птицу в зоомагазине. Разыщите заводчиков неразлучников через интернет. Покажите приобретенную птицу ветеринару. Подумайте о точном установлении пола птицы.

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Contrary to popular belief, keeping lovebirds as a single pet is not frowned upon by breeders and experts so don’t be too concerned about purchasing more than one lovebird at a time. In fact, introducing another lovebird to your lovebird at a later date can be dangerous, as the older lovebird may try to harm or kill the new bird. Another risk of keeping more than one lovebird is that the birds will want to bond with each other, rather than you, their owner.  If you do want to keep more than one lovebird at a time, introduce the bird when they are both very young. Groups of lovebirds create social hierarchies, so there is one alpha bird and every bird follows the alpha. Another common myth is that lovebirds can be mean or aggressive, especially female lovebirds who are marking their territory or their cage. Most breeders agree that male lovebirds make better pets, though males can also show territorial behavior and chirp at any fingers that enter their cage. Most lovebirds, male and female, have mild temperaments. To counteract any aggression from them, it’s important that you train your lovebird to prevent nipping. There are many different breeds of lovebirds, but the three most popular breeds are:  Peach-faced lovebirds: These little birds are the most commonly kept breed. They stand at 5-inches tall, with green and blue plumes, and have a rosy colored face. Peach-faced lovebirds have been bred into hundreds of color mutations, from pure white albino birds to deep purple birds. Masked lovebirds: This breed has eye-rings, a black mask, an orange beak, yellow chest feathers, and green wings. Some breeders consider masked lovebirds more aggressive than the two other more common breeds. Fischer’s lovebirds: Also known as eye-ring lovebirds, as they have a white ring around their eyes. They are smaller than peach faced and masked lovebirds and have a distinct, high pitched chirp. Most breeders agree that Fischer’s are more aggressive than the peach-faced lovebirds or masked lovebirds. Most local pet stores have...


Не переживайте о том, что думают другие. Пробуйте новое или заново открывайте забытое. Будьте независимы. Не думайте об отношениях, если вы не хотите заводить их. Выражайте себя.

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Why should you anyway? You've only got this one life to live, so live it and spend you life openly loving the things that you love. Wear the things that show who you are, listen to music that expresses your soul, and never pay any attention to the haters. They're just upset that they don't enjoy their life that much. This is really what being indie is all about. It is about liking things and appreciating things that are neglected or that deserve more love than they're getting. From small-time musicians trying to get by to lovingly crafted (rather than lovingly budgeted) films, indie culture is all about finding that diamond in the rough. Like the indie movie directors and musicians you admire, make sure to approach life in an independent way. Do the things that make you happy and don't be afraid to deviate from the norm. Dye your hair weird colors because you like the color. Wear clothes that don't match because you like how the patterns clash. Take up a hobby that's considered weird because you don't think it should be weird. You can stay totally single, date whoever you want (regardless of what society would think), date more than one person at a time (as long as your significant others agree), and make sure to maintain your independence in any relationship you do have. State your opinions, let your appearance express your individual personality, and take actions in your life that express who you are and what you believe in. If it is extremely important to you that employees get fair treatment, volunteer with a worker's rights organization. If you don't like something going on in your country, protest and work to get your issues on the next ballot.


Не переживайте, если у вас нет лучшего друга.

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Sometimes there is a sense that everyone has a best friend, but that is not true. This message can give the sense that if you don't have a best friend, there is something wrong with you. The reality is that there may be many reasons you do not have a "best friend", and that can be perfectly all right.   Some people have a variety of friends, none of which are extremely close, but are nonetheless supportive, fun, and meaningful. Friendship takes time. If you have just moved to a new town, you will not suddenly be surrounded with friends. Friendship--whether BFF status or not--takes time. Again, that is not a reflection on you. Your school community might not be a great match for you, but that does not mean there is something wrong with you. When you can truly choose your community (such as going to college or moving to a city with a vibrant LGBT social scene), you might simply find many more like minded individuals.


Не переживайте, если этот человек будет негативно вести себя рядом с вами. Обратите внимание, если заметите, что человек обращает внимание исключительно на все хорошее, что есть в вашей жизни, и игнорирует все плохое. Поразмышляйте, не испытывает ли ваш партнер в ваших отношениях страхи или угрозу. Будьте осторожны: Научитесь тому, как и когда необходимо дистанцироваться от человека.

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Jealousy can cause people to think negative things that are untrue about themselves and the relationships they are in.  A person who is feeling jealous of you may take the things you say and do personally, even when your statements/actions are not directed toward him. For example, if you are out together and you are sleepy and need to go home early because you have had a long day, he may feel as though you are bored by him.Do not be defensive in response to his negativity. Instead, be open about what is going on with you. For example, say “The reason why I am yawning is not because of you. I enjoy hanging out with you. I am sleepy because I had to wake up at five in the morning to be at work early for a meeting.” Some people experience jealousy because they have difficulty understanding the complexity of the lives of others. This is because they are preoccupied with their own insecurities.  If you notice how often someone brings up how well things are going for you, and she seems resentful about it, remind her that there is a lot going on in your life that she may not necessarily be aware of.  You may be unable to change a jealous person’s perspective, but you can start sharing with her the struggles and challenges you face in life. For example, you can say, “When we were on the camping trip, I got so lost that I almost decided to turn around and go home after just one day.” Some people struggle with jealousy because they are afraid that you will leave them. This can cause them to see other people as a threat. For example, the person may talk about how great your relationships are with other people because he doesn't feel like he is as close with you, and this makes him jealous. Unfortunately, the good relationships you have make him feel threatened, even though you may not feel the same way or even compare the two relationships yourself. Social media like Facebook, Twitter, Instagram, and others can make everyone’s life look perfect. Typically, people post pictures and stories about their best moments,...


Не пишите синопсис от лица главного персонажа. Сократите объем. Не следует раскрывать слишком много подробностей о героях и  вводить второстепенных персонажей. Не нужно анализировать и толковать сюжет. Избегайте риторических вопросов и вопросов без ответов. Не пишите такой синопсис, который будет простым пересказом сюжета.

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The synopsis should be written from a third-person perspective rather than from the point of view of your main characters. Synopses are also usually written in present rather than past tense. For example, instead of writing “I went to the beach house every summer,” write, “Susan travels to the beach every summer.” Synopses are meant to be brief, and wordiness is a common mistake in synopses. Although it can feel painful to cut out dialogue and trim down wording, it will help you create a more sleek and readable synopsis.  Ask yourself if all the details are really relevant to the synopsis or if they can be left out. If your reader can still get a good idea of what the book is about without those details, scrap them. Dialogue is usually unnecessary in the synopsis, but if you do include it, keep it to a minimum and make sure it is used to reveal an important turning point or character development. Don’t worry about making your prose lyrical or elaborate. It will take up too much space, and you should focus your energy on using precise wording and providing a clear summary of your book. When you re-read your synopsis, ask yourself if there is a clearer or more precise word you could use in place of the one you currently included. You’ve probably spent a lot of time developing your characters and their backstories, but the synopsis is not the place to explore all of these details or introduce every character in your book. Include just enough detail to make the characters interesting and establish how they are connected or related. In the synopsis, a few phrases are typically sufficient to explain who a character is and where they come from. The synopsis is intended to be a summary or brief overview of the book, so do not feel pressured to engage in literary analysis or interpretation of the book’s themes or hidden meanings. The synopsis is not the place for this kind of examination. Although you might feel tempted to build suspense and leave certain questions unanswered or ask rhetorical questions, these will...


Не поддавайтесь искушениям, которые вредят вашему психическому состоянию. Проявляйте заботу о себе. Находите пищу для ума.  Развивайте духовность

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If you're toying with your mental health by drinking, doing drugs, stealing, lying, and so on, you're detracting from your ability to be emotionally and mentally strong. Start phasing these vices out of your life, or at least limit them so they don't control your behavior and emotions. If you have an addiction, get help. Exercise, healthy food, rest, and relaxation will help you to develop and maintain your mental and emotional strength. By taking good care of yourself, you are sending your mind signals that you deserve to be taken care of. Make sure that you are devoting enough time to meeting your basic needs for exercise, food, sleep, and relaxation.  Exercise regularly. Aim for 30 minutes of exercise per day. Eat a balanced diet of healthy whole foods like fruit, vegetables, whole grains, and lean proteins. Get eight hours of sleep per night. Set aside at least 15 minutes per day to practice yoga, do deep breathing exercises, or meditate. Drink plenty of water, at least eight glasses a day, more if you are exercising and sweating. Challenge yourself to keep learning all the time. You'll get mentally stronger and wiser the more knowledge you accrue. Don't let yourself get stuck in a rut, either mental or physical. Be curious, aware, and informed about the world.  Read books, watch good films, go to concerts, go to plays, watch ballets, and take in art in some form. Make your own art. Write, paint, make music, do sculpture, knit — anything that stimulates your creative side. Learn new skills. Branch out in the kitchen, do some DIY projects around the home, plant a garden, learn how to drive a manual car, learn how to fish, train to run a 5K. Talk to people. Have deep conversations that go beyond small talk. Learn people's histories and share your own. . Many people gain strength from paying attention to their spirituality. Having a connection to something greater than yourself - whatever that may be - can imbue the spirit with strength and a sense of purpose. Research has shown that spirituality and prayer...


Не поддавайтесь на плач и просьбы ребенка отложить время сна. Развейте страхи. Слегка приласкайте ребенка. Избегайте метода, который заключается в том, чтобы дать ребенку “выплакаться”. Каждый раз, когда малыш встает, укладывайте его обратно в кровать. Не сердитесь и сохраняйте спокойствие.

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Empathizing with the child can help them feel calmer, because it shows them that you understand and care about their feelings. "I know it's not fun to have to be done playing. I promise your toys will be ready for you in the morning." "It must be scary to feel worried that a monster is under your bed." "I'm sorry to hear that you've been having nightmares. I get nightmares too sometimes, and they're no fun. When I wake up, I remind myself that it wasn't real and I am safe." While toddlers' ability to understand logic is limited, sometimes hearing your explanation is good enough for them. Try explaining the rules or how reality works, and see if they accept it.  "We need to go to bed each night to help us stay healthy. Sleeping helps us have lots of energy for the morning so that we can have fun playing." "When I was your age, I worried that monsters were in my closet. And you know what? They never came. I was always safe, and I grew up into a big strong adult. I have never, ever heard of a monster hurting a child in real life." "We have a safety plan for tornadoes. If it happened, we would go to the basement and wait there, where it's safe. The sirens would warn us, so we would have enough time to grab our things and make sure everybody was safe. You don't need to worry about it, because we already have a plan. And there are no sirens, so that means no tornadoes are coming tonight." "I'm sorry I read you that story. I didn't realize it would scare you. I want to make sure you know that it's a story, and someone made it up. Made-up things aren't real, and they can't hurt you, even if you feel scared." "There are no volcanoes here. Scientists are very smart and good at finding volcanoes, and they found zero volcanoes here. The only volcanoes are far away, so far that they can't hurt us." When your child is having a crying spell, sometimes all they need is a little affection. Pick them up and hug them for a few moments until they are calmer. Even though you might be fed up with their tantrums at bedtime, this...


Не поддавайтесь панике. Не расходуйте слишком много энергии. Оставайтесь на месте. Дайте сигнал о своем местоположении с помощью дыма.

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Panicking can cause you to make poor decisions and affect your judgment. If you're going to get out of the woods, you need to have a clear head. Take deep breaths and focus on the tasks at hand.  Focus on one task at a time to keep from getting overwhelmed. Have hope that you're going to get out of the woods. It may be difficult for you to find adequate food and water if you're lost in the woods. Try not to sweat or use too much energy by doing things like running around and screaming for help if you're by yourself. Conserve as much energy as you can for doing things like building shelter, fire, and searching for water. Stay put in one location for a better chance at being rescued. If you have determined you are hopelessly lost, your best tactic is to stop and hunker down in a safe place rather than to try to hike out.   If you aren't safe where you are, find a safe location nearby. When lost, humans have a tendency to walk in wide circles, often coming back to the same locations time and time again. In the process, a lot of time, energy, and emotional focus is lost. If you don't know where you are, you could walk in the wrong direction and make it much more difficult for people to find you. Build a fire and add a bunch of green leaves or pine needles to create a lot of smoke. Take a large branch with green leaves on it and cover the fire for 3-4 seconds to stop the smoke from escaping. Then, remove the branch to allow the smoke cloud to escape. Repeat the process to form a line of cloudy puffs of smoke in the sky. The puffs of smoke will tell people looking for you that the fire is manmade and that you're signaling your location.


Не подделывайте деньги. Запомните человека (его внешность в деталях), от которого вы получили фальшивую банкноту. Обратитесь в соответствующие органы власти. Получив и распознав фальшивую купюру, немедленно положите ее в конверт или туда, где вы не сможете прикасаться к ней. Напишите необходимую информацию. Заполните специальную форму. Сдавайте фальшивые банкноты или монеты только уполномоченным сотрудникам полиции или ФСБ.

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It is illegal to possess, produce, or use counterfeit money; if a prosecutor can prove that you have intent to defraud, federal law can punish you with a fine and maximum 20 years in prison.  If it is passed to you, do not pass the counterfeit currency on to anyone other by following these instructions. Inspect bills the moment you are suspicious. Remember who gave you which bills. If you acquire a counterfeit banknote, you must turn it into the Secret Service. Not reporting counterfeit banknotes makes you vulnerable to someone else turning you in for counterfeit banknotes. If possible, delay whoever passed you the counterfeit money to remember as much about that person’s appearance as possible. Take note of any accomplices or companions. Write down their license plate number if applicable.  The person who gives you counterfeit money might not be the original counterfeiter. They too might be an innocent civilian duped into using fake money. It might be impossible to match each passer to each specific bill, so many people inspect bills the moment they are handed to them. For example, many cashiers at general stores will inspect large denomination bills before accepting them as payment. This way, the cashier in the moment can link any potential passer to any potentially counterfeit bill. Find your local police department or United States Secret Service field office. These numbers can be found on the inside front page of your local telephone directory or through online search. Carefully place it in a protective covering, such as an envelope or sandwich bag. This is so that authorities can glean as much information as possible from the banknote: fingerprints, compounds and chemicals, how it was printed, and so on. This is also so that you cannot forget which banknote was forged, and others are not mistaken. Write your initials and the date in the white border areas of the suspect banknote, or on the envelope/bag. The date identifies when the counterfeit was noticed, and your initials identify who noticed the...


Не подрывайте доверие родителей. Держите свои обещания, даже если вам придется ради этого отказаться от чего-то интересного. Контролируйте свои эмоции. Принимайте взвешенные решения в вопросах, касающихся секса, наркотиков и алкоголя. Смиритесь с тем, что ваши родители будут вводить ограничения. Демонстрируйте родителям свою готовность проявлять внимание по отношению к другим людям.

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Follow the agreements that you make with them. Never lie to them about how you are going to use the increased independence you’ve negotiated.  If you have a cell phone, answer your parents’ messages and calls. They might reach out more frequently at first, while they adjust to your increased independence. Be patient. Don’t be late. If you are supposed to be home by 10pm, aim to be home by 9:45pm – that way, you have a buffer in case you’re held up by a slow bus, for instance. If you can’t help being late, get in touch with your parents as soon as possible to let them know the situation. The ability to delay gratification in order to keep your word to someone else is an important sign of maturity. It also demonstrates that you are developing a good character. Don’t let your emotions or desires run away with you, so that you make bad choices or speak irresponsibly. This is an important part of showing that you can make good decisions.  It’s natural to get angry sometimes, for example, but don’t fly off the handle. Make a plan to calm yourself down.  If you feel your blood boiling, take a deep breath, count to ten, or excuse yourself to go outside or to the restroom. Your brain is set up to seek out more dangerous, risky behavior during this time in your life. While this is a natural part of adolescence, your parents also need to see evidence that you can rein in your desires and take care of yourself. Never do illegal drugs. If you are old enough to be in a sexual relationship, practice safer sex, including using condoms or other forms of barrier protection. For example, most parents monitor what websites their teenagers visit and how they use social media. These limits are part of your parents’ job. Don’t compare your parents to your friends’ parents. No one likes being pressured by these sorts of comparisons. And, it’s likely that you don’t know the whole story, even about your friends’ lives. Instead, focus on your own relationship with your parents. Another marker of maturity that your parents will...


Не позволяйте изолировать себя. Не принимайте критику близко к сердцу. Не вините себя. Не предавайте свои убеждения. Не бойтесь прекратить нездоровые отношения.

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Many controlling spouses isolate their partners by dominating their time or prohibiting them from going out with friends. If this is the case for you, you must stand up for yourself and let your spouse know that you have no intention of letting your other relationships suffer.  You are entitled to time alone as well, so let your spouse know if you need time to pursue your own hobbies or just be by yourself. Encouraging your spouse to take up hobbies may make this easier. You should still spend some time with your spouse if you are working to improve your marriage. Make this time count by doing enjoyable activities together. If your controlling spouse has repeatedly put you down, you may start to feel as though you did something to deserve that criticism. It's important to remind yourself that you deserve the best, and to do your best not to take this criticism personally. Internalizing criticism can cause you to doubt your own abilities. If this has happened to you, remind yourself of the goals you once wanted to achieve and dismiss any negative thoughts that your spouse may have planted in your head about your abilities. Taking small steps to achieve these goals is a great way to begin to free yourself of a controlling spouse. Many controlling spouses use guilt to control their partners. If your partner does this, you must recognize it as just another tactic that is being used to control you, and not let it affect your decisions.   Some controlling spouses may make their partners feel guilty by complaining about how they will not be able to function if the partner leaves, or even threatening to harm themselves. Other controlling spouses may make their partners feel guilty by making them feel as if they owe the controlling spouse something for housing them or loving them. Many controlling spouses dominate their partners by telling them what to think or what values to have. If you have opinions and beliefs that differ from those of your spouse, it is important to stand up for your right to maintain them.  If...


Не позволяйте пятну засохнуть. Застирайте пятна в раковине холодной водой. Воспользуйтесь перекисью водорода, чтобы отмыть стойкие пятна крови. Как можно оперативнее выведите пятна с матраса. Выстирайте простыни и/или одежду в холодной воде.

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As soon as you wake up and notice a stain, change or empty your menstrual product and then pull the sheet or towel off. If you leave the stain alone or lay in bed for a while longer, it'll be harder to get out. You usually don't have to do anything special if the blood is fresh - cold water and a bit of scrubbing with soap can usually get it out. Never use warm or hot water to wash out the blood, though - that will actually cause it to set, making the stain worse. If the stain is bad, try soaking it for up to an hour or two and seeing if that helps. If the stain hasn't come out with water and soap, as well as soaking, try putting a bit of hydrogen peroxide on the stain. You shouldn't need to do any scrubbing - it'll often come out on its own. Hydrogen peroxide can bleach dark fabrics, so if the affected fabric is dark, either avoid this method or try diluting the peroxide with water. If the stain has bled through to your mattress, don't panic - you can still get it out. Use a bit of hydrogen peroxide and a clean cloth to blot the stain; deeper stains can be treated by dabbing at the spot with laundry detergent or even a paste of water and baking soda applied for at least half an hour. Just take caution not to soak the mattress, so that it will dry. After you've gotten as much of the stain out as possible, just wash the clothes and sheets normally with cold water. This will get the items clean again, and while there might still be a bit of a stain, it won't be as bad as it was when you woke up.


Не позволяйте себе зацикливаться на одном человеке. Составьте план "Если-то". Проводите больше времени с другими людьми. Улыбайтесь. Займитесь медитацией. Займитесь любимым делом.

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Whether we like it or not, we are in control of our thoughts. If the thought of this person comes to mind, the emotions are only going to be harder to control if you keep on thinking about them. So when they pop up, divert your path. Busy yourself. There's no fixating on your watch. Sure, they'll pop up from time to time, but you're not dwelling. No, sir.  If you actively try to push the thoughts from your mind, you may find yourself thinking about it even more. Be observant and mindful of the thought, but don’t attach to it or try to control it. Distracting yourself can help change your mood. If you’re upset about the situation, interrupt your negative mood by engaging in something else. For instance, you could read a book, call a friend, do a puzzle, draw, play a video game, knit, clean, or go for a walk.  This goes for anything from love to dieting to quitting cigarettes. For the sake of example, let's say the image of a cheesecake pops into your mind. Before, you weren't even hungry. You weren't even contemplating dessert. But all of a sudden, you're thinking of cheesecake. You start imagining its creamy goodness and how it tastes, feeling the sweet-yet-tart strawberry juices on your tongue and the buttery crunch of the crust. The deeper and deeper you get, the more convinced you are that you want cheesecake. Now imagine if you had stopped thirty seconds ago. You wouldn't want cheesecake at all. Research says that we make better decisions if we plan ahead for them. We can't control our wants, but we can control our actions. A good diet plan isn't "I'm going to stop wanting french fries" – it's "I'm going to stop 'eating' french fries." So when you get that urge to love that person, replace it. If you want to call them, call your mom instead. If you want to check your texts for the thirty-third time this afternoon, then you'll go play Candy Crush instead. It's a plan to handle your wants and turn them into more constructive behaviors. Let's continue with the cheesecake example. You're really, really,...


Не покупайте «запрещенные» продукты. Не носите с собой наличные деньги. Отвлекайтесь.

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Make it hard for you to give in. Don't have them sitting around the house tempting you and drawing you in.Resist the temptation to buy naughty or unhealthy foods just because they're on special. Cutting these foods out of your weekly grocery bill will help you save money and keep you from indulging your cravings at weak moments.  Ask family members or other members of the household to hide their stashes of problematic foods from you. If you’re worried about giving in at the grocery store, ask someone else to do your shopping for you. If you are tempted by the vending machine that you walk by every day at work or school, make it impossible for yourself to buy anything. Even if your vending machines take cards, using a card will give you an extra bit of time to think about what you’re doing and keep yourself from actually buying that food. If it’s 2 am and you’re craving that naughty food, get online and find something else to do -- a funny video, a new album, a personality quiz -- anything to keep you from thinking and obsessing over food. During the day, take up a new hobby, like gardening, knitting, or going on daily walks.


Не покупайте консервы в грязных банках. Не покупайте хот-доги, если вам кажется, что они несвежие. Знайте, как правильно выбирать замороженные продукты. Выбирайте курицу правильно. Правильно выбирайте индейку.

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Don't buy cans that are leaking, bulging, or dented. Jars of food should not be cracked or have loose lids. Avoid buying jars where the button on the lid has already been popped up.  Frozen foods should be frozen completely solid. They should be free of ice crystals and frost, as these are signs that the food may have thawed and then been refrozen. Chicken is easily contaminated if not stored properly. Be extra careful when picking out chicken to bring home.  Choose your chicken towards the end of your shopping trip. The longer it sits in your shopping cart, the more likely it will be to go bad. Choose wrapped packages without tears, holes, or leaks. The package should be cold and feel firm when lightly squeezed. Smell the chicken. If it smells spoiled, don't buy it. Check the sell-by date. Remember that this is different than the use-by date; it's okay if it's today's date. Just plan to use the chicken within two days of its sell-by date to be safe. Like chicken, turkey is easily contaminated. Be sure to choose the turkey near the end of your shopping trip to avoid contamination while it's in your cart.  Find a wrapped turkey without holes, tears, or leaks. Be sure that the turkey is cold and feels firm when lightly squeezed. Choose a turkey from the bottom of the stack. Often, those that have been stacked near the top do not stay cold enough to guarantee safe eating.


Не полагайтесь только на симптомы. Обратите внимание на интенсивность и скорость мочеиспускания. Обратите внимание на учащенное мочеиспускание. Обратите внимание на кровь в сперме. Не игнорируйте боль в нижней части спины и в бедрах.

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While symptoms do accompany some stages of prostate cancer, there are almost no symptoms in the early stages. Consult your doctor concerning your risk factors to determine the best screening regimen for you. If you do experience any of the following symptoms, it is very important to schedule an appointment with your doctor as soon as possible. Several prostate cancer symptoms are tied to urination. You may notice that no matter what you do, you urinate more slowly and with decreased force. You may also experience burning while urinating dor similar reasons.  The urethra (a tube that carries urine from your bladder through your penis) passes through the center of the prostate gland. Tumor growth enlarges your prostate enlarges, which then presses on the urethra. This results in a weak urine stream and inability to start and stop urinating quickly.  Obstructive symptoms usually indicate significant progression of the disease. Symptoms of urinary obstruction can also increase the likelihood that the cancer has metastasized to the bones or lymph nodes. You may find yourself getting up several times during the night to urinate. Tumor growth can constrict your urethra, which makes it more difficult to empty your bladder completely. The urethral compression also causes the bladder to fill more easily, additionally causing the urge for frequent urination. Semen passes along a series of tubes and structures on the way to the urethra for ejaculation. The pressure from a growing tumor can cause blood vessels along this path to break and leak blood into your semen. You will notice a pink color or bright red blood in your semen (which is normally a milky white color). This is usually a “bony pain” that feels deep and throbs, often for no apparent reason. You may find it starts randomly and is difficult to relieve.  This type of pain may indicate metastatic prostate cancer meaning that the cancer has spread into your bones. The pain is a result of the cancer spreading into the spine and pressing on your spinal nerves.  The...


Не пользуйтесь ароматизированными средствами. Используйте репеллент. Используйте защитную одежду. Избавьтесь от стоячей воды. Используйте свечи с цитронеллой. Сделайте репеллент на основе эфирного масла.

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Some bugs are attracted to certain scents, or just the fact that something smells different from what they’re used to.  Avoid wearing any perfume or scented lotions and creams when outdoors. Insect repellent comes in both spray and lotion versions.  Use insect repellent before going outdoors to help prevent bugs from landing on you in the first place.  The spray is easier to cover your whole body, as it can also be sprayed directly onto your clothing.  However, the lotion can be applied directly to your skin and can be targeted at exposed areas.  Read the instructions for the repellent lotion as to whether you can use it on your face.  Never apply it near your eyes. Insect repellent that contains DEET is the most effective.  Wait at least 30 minutes before applying the repellent if you’ve just applied sunscreen. In addition to wearing long-sleeved shirts and long pants, you can also wear clothing specifically designed to keep the bugs out.  This special clothing includes a hat with thin netting that comes down to cover your face, neck, and shoulders.  If you’re going to an area with a lot of bugs, this might be a better option than repellent. You can also tuck your pants into your socks to keep the bugs from biting your ankles. Water that’s built up in puddles and ditches, or any water that isn’t moving with a current, can become breeding grounds for mosquito eggs.  If there’s standing water on your property, remove it to help eliminate the possibility of mosquitoes.  If you’re outdoors, avoid areas with standing water if you can. Candles made with citronella, linalool, and geraniol have all been shown to keep bugs, mainly mosquitoes, away.  In fact, there are studies that show citronella reduces the number of female mosquitoes in the area by 35%, linalool reduces the number by 65%, and geraniol reduces the number by 82%! They even make citronella-scented badges that you can wear on your clothing. There are some essential oils that are known to help repel bugs, and when combined with water can be applied to...


Не пользуйтесь банкоматами в небезопасных местах. Столкнувшись с кем-либо, похлопывайте себя по карманам, чтобы убедиться, что телефон и кошелек на месте. Держитесь на достаточном расстоянии от человека, который объясняет вам, как дойти куда-либо. Одевайтесь невыразительно, чтобы выглядеть как местный(-ая). Не носите сумки близко к проезжей части. Смотрите по сторонам, если решили остановиться и послушать уличных музыкантов. Не позволяйте незнакомцам помогать вам нести ваш багаж.

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ATM machines are magnets for pickpockets. Some thieves will work in pairs to distract you from one side while snatching your money while you aren’t looking. Other criminals will peek over your shoulder to see your PIN number and try to lift your wallet later. If you have to use an ATM, find one inside a reputable business that isn’t out in the open so that you can withdraw your cash in a safe location. ATMs that are tucked away inside of private nooks at restaurants and hotels are much more difficult to exploit. Some thieves will pretend to accidentally bump into you while you’re walking down the street or getting on the bus. When they bump into you, they’ll reach into an easily-accessed pocket to try and grab something valuable. After anyone bumps into you, subtly pat your pockets to make sure that your personal belongings haven’t been lifted.  Avoid brushing up against people in crowds or tight quarters. Thieves often rely on dense crowds to avoid being noticed. Keep a tight hold on your belongings and remain alert when you’re on the bus, getting on a train, or wandering through a crowded metropolitan area. Be wary of interviewers, fundraisers, or chatty strangers. Pickpockets will often work in teams and try to distract you while someone robs you from behind. When receiving directions from a stranger, stay at least 2–3 ft (0.61–0.91 m) away at all times. Don’t look over their shoulder to reference a map and don’t lean in close to listen. Clever pickpockets will try to hold a map or pamphlet up to show you something while reaching into your pocket or bag. Be cautious about accepting unsolicited help. Most people are just trying to help, but pickpockets often volunteer to help to lure you into feeling safe. If you’re traveling, do your best to blend in with your environment by dressing down. Avoid bright clothing that is going to make you stand out and stay away from tourist apparel to play down the fact that you’re visiting. Thieves are less likely to try robbing someone that lives where they do. This won’t...


Не пользуйтесь водопроводной водой, пока не установите причину проблемы. Откройте кран на несколько минут, чтобы проверить, не станет ли вода прозрачной. Спросите соседей, не заметили ли они какие-либо изменения в водопроводной воде. Позвоните в местный водоканал и узнайте о возможных общегородских проблемах с водой. Узнайте, не живете ли вы в болотистой местности. Различайте желтую воду от зеленоватой.

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Although water discoloration can be harmless, your safest option is to stop drinking it until you know what turned it yellow. Until you're certain what the cause is, drink bottled water and avoid cooking or washing with the tap water. If the water clears out after several minutes, the issue is likely with your house plumbing. You will need to contact a plumber to determine an exact cause. If it does not, however, and remains yellow, it is probably an issue with your city's mainline. If the water does turn clear, you should still avoid drinking, cooking, or washing with it until you know what the problem is. This can help you evaluate the extent of the problem. If your neighbors have also noticed discoloration in their water, then the issue probably reaches beyond your home. If your neighbors' water has not turned yellow, however, the issue will likely need to be investigated by a plumber. To determine the extent of the water discoloration, you might try asking neighbors who live further away from your home or even people from a different, nearby neighborhood. If the water discoloration does not seem to be strictly within your home, it may be caused by pipeline sediments in the water main. Contact your water provider immediately to ask about the cause and whether your household should drink bottled water until the problem is fixed. Ask if your water provider has recently changed their source, as this could be the cause of yellow water. If you recently moved to a new home and the water is yellow, the coloration may be harmless if you live in an area with lots of marshlands. As water moves through peat soils and is filtered, it usually retains a yellowish color. Although unpleasant looking, yellow water that was initially in marshes is harmless. In the United States, these conditions usually occur in the Southeast, Northwest, New England, and Great Lakes regions. While yellow water is often harmless to drink, greenish or greenish-blue water usually indicates that the copper piping in your home has corroded....


Не пользуйтесь лифтом и ходите по лестнице. Паркуйте машину вдали от входа на работе. Старайтесь заниматься спортом как минимум 20 минут в день. Запишитесь в команду или группу.

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Skip the elevator ride in your apartment, office, or even at the mall and take the stairs instead. A brisk walk up and down a set of stairs will get your heart racing and act as a great cardio workout, especially if done on a daily basis. If you don’t have time to schedule in a daily exercise routine, create one for yourself by parking further from your office in the morning. This will mean you have to take a walk to the office and start your day on a healthy note. If you take the bus to work, you can get off one stop earlier on your way to work and on your way home. This will force you to take a quick walk before and after work. If you have at least twenty minutes of open time in your schedule, try to fit in a quick exercise routine. Choose a time once a day where you can focus on working out and be consistent about that time.   You do not need to join a gym or take a fitness class to do exercise. Instead, you can Exercise-in-Your-Bedroom|workout in your bedroom at home using online exercise videos or a set training plan. Doing twenty to thirty minutes of exercise a day can greatly improve your fitness level in a noticeable way. There are many online resources you can use to create a quick, daily workout to stay fit. You can also try interval training, which takes about 30 minutes and can lead to notable results in terms of fitness and health. Look for a recreational sports team in your area or start your own league. A sports team can give you the opportunity to socialize and get fit at the same time. Think about a sport or activity you enjoy and seek out a recreational team you can join.  You may also want to consider joining a weekly fitness class, like yoga or pilates. Going to a fitness class one to two times a week is a small time commitment that could lead to high fitness results, as well as increase positive social interaction, foster lasting friendships and give mental health a fresh boost. Exercise helps release endorphins which act like a natural antidepressant. Often times, mild case of the blues...


Не пользуйтесь нагревательными инструментами для выпрямления, завивки или укладки волос. Не красьте волосы. Сведите осветление к минимуму. Укладывайте волосы, не прибегая к заколкам, вызывающим повреждения. Мойте голову шампунем не чаще, чем раз в два-три дня. Не спешите расчесывать все еще влажные волосы.

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Regular use of hairdryers, flat irons, and curlers can severely damage the hair if used on a regular basis. Heat will dry out your hair, leaving it rough, dull, and damaged. Unfortunately, hair dyes will damage your hair and keep it from staying soft. Most hair dye pre-treatments contain ammonia, which weakens hair strands and damages follicles. Repeated dying can make your hair dry, dull and lifeless. Try going for a darker shade of blonde, leaving more time between bleaching sessions. Bleach dries out your hair, and it can take months for it to recover. Try using an alcohol-free gel or mousse to scrunch your hair, as opposed to straightening or curling. Do not use barrettes or anything with a hinge, as this will likely damage the hair. Bobby pins lightly sprayed with hair spray are a great alternative to keep hair in place. When you wash your hair too often, you are stripping your hair of its natural oils. When you do wash your hair, always use conditioner afterwards to return essential oils. You hair is weak when it is still wet, so avoid brushing it for 20–30 minutes after washing.


Не пользуйтесь одноразовыми предметами. Ездите на велосипеде. Совместное использование автомобиля. Откажитесь от обычной почты. Переработка мусора. Откажитесь от фастфуда. Покупайте меньше. Компост.

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So much of today's society is based on grab-and-go convenience. Unfortunately, these items are all ultimately trash. Throughout your day, make an effort to only use items you can use again.  Switch to cloth paper towels and diapers. Use your own silverware, plates, and cups -- never go plastic to avoid washing. Don't buy bottled water. Carry around your own water bottle to stay hydrated. Bring eco-friendly bags to the grocery store. What do you do with those paper or plastic bags when you go shopping? You either end up throwing them out or stockpiling until you have an entire cupboard full of bags you'll probably never use. Cars are a huge culprit when it comes to pollution and, put more formidably, destroying the ozone. Who wants to get stuck in traffic anyway?  Less fuel consumption affects oil digging across the world -- a finite resource (that is just getting more and more expensive thanks to demand). Another important consideration in using less fuel is in the amount of toxic gases being released into the air as the fuel is burned to make the engine run.And it saves you money, too.  A bicycle is even better. You know why? You spend zero money on gas, you emit zero toxins into the environment, and you burn way more than zero calories while riding. Win. Win. Win. Alright, hybrids are expensive. And bicycles don't go fast enough. What's the next best alternative? Car pooling. And the more people who do it, the better for the environment (and traffic). As if being greener weren't enough, you'll now get to be one of those people that uses the carpool lane honestly. Because let's be honest: Everyone hates the guy driving down it alone. Nowadays, everything is available online. Whether it's your bills, junk, or the newspaper, get out of it. Instead of resenting the pile you're accumulating, you'll get excited when special mail does come.  For all your statements, go green. Get an online account for your bank, credit cards, and subscriptions. Emails don't hurt the environment. Start reading online. Magazines and...


Не пользуйтесь этим методом, чтобы скопировать PDF-файл в приложение Kindle. Скачайте и установите программу Android File Transfer, если у вас компьютер Mac. Скопируйте PDF-файл. Подключите Kindle к компьютеру. Откройте окно Kindle. Откройте внутреннее хранилище Kindle. Найдите и откройте папку «Docs». Вставьте PDF-файл. Безопасно отключите Откройте PDF-документ на устройстве Kindle.

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If you're trying to put a PDF on the Kindle app on your tablet, use the email method instead. Since Mac computers can't access Android file systems on their own, you'll need to install Android File Transfer to bridge the gap:  Go to https://www.android.com/filetransfer/ in your Mac's web browser. Click DOWNLOAD NOW. Double-click the downloaded DMG file. Click and drag the Android File Transfer icon onto the "Applications" folder icon. Go to the location of the PDF you want to add to your Kindle, then click the PDF and press either Ctrl+C (Windows) or ⌘ Command+C (Mac). Plug the USB end of your Kindle's charger cable into one of your computer's USB ports, then plug the other end of the cable into your Kindle's charging port. This step will vary depending on your computer's operating system:   Windows — Open File Explorer (or press ⊞ Win+E), then click your Kindle's name in the left-hand sidebar. You may first have to scroll down on the sidebar to see the Kindle here.  Mac — Android File Transfer should open immediately. If it doesn't, open it by typing android file transfer into Spotlight and then double-clicking Android File Transfer. If the Kindle doesn't open to a list of folders immediately, double-click the "Internal" or "Internal Storage" folder to open it. Skip this step on a Mac. This is the folder in which your Kindle's files, such as PDFs and Word documents, can be stored. Double-click it to open it. If you're uploading the PDF to a classic Kindle, this folder may be entitled "Documents" instead. Once the "Docs" folder opens, press Ctrl+V (Windows) or ⌘ Command+V (Mac) to paste the copied PDF into the folder. This will place the PDF on your Kindle. and remove your Kindle from the computer. After safely ejecting your Kindle, you can detach it from its cable. Unlock your Kindle, then open the "Library" section of the Kindle to view the PDF. Once the PDF appears here, you can select it to open it.


Не попадайтесь на их оправдания и объяснения. Подозрительно относитесь к попыткам лести. Не участвуйте в борьбе за власть. Старайтесь вести себя спокойно и терпеливо. Обратитесь к старшему по должности, если ситуация становится невыносимой.

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Psychopaths lie, manipulate, and spin stories without remorse to get what they want and avoid blame. Never take what the person says at face value.  Think about why the person is telling you a story, gossiping, or giving an explanation. Double-check their story whenever possible. Grab a friend or coworker, or do a quick online search to verify what you're being told. When you don't have the opportunity to double-check, listen to your gut. Suppose they tell you that a coworker said something behind your back. Ask yourself, “What’s their motivation, what do they gain, and how does this information hold up to scrutiny? Do they have my best interests in mind, or are they trying to start an unnecessary conflict?” Take any compliments, especially over-the-top ones, with a grain of salt. Primary characteristics of psychopathy include strong communication skills, charm, and wit. Typically, being pleasant on the surface is a tactic to get what they want.  Do your best to see through charm and flattery. Consider what they’re like when they’re not using their charisma to get something. Ask yourself, “What do I have to offer them that could explain their attempt to flatter me?” For example, don't cave in if they've been showering you with compliments, then ask you to loan them money or to do a favor for them. Tell them, "Sorry, I have a personal policy about loaning money to friends, family, and coworkers," or "Sorry, I have a ton on my plate and can't take on this project for  you." Make it clear that you will not engage with them if they try to intimidate or threaten you. Psychopaths need to exert psychological and physical control over others, and they’ll use charm, intimidation, manipulation, and violence to maintain power. Arguing with them can escalate the situation, and showing that they’re getting to you gives them satisfaction.  If you believe your safety is in jeopardy, talk to a teacher or guidance counselor if you’re at school. For work-related issues, bring your concerns to your HR department or, if you...


Не попадите в зону дружбы. Не будьте навязчивой. Не притворяйтесь. Не будьте нетерпеливы. Не бойтесь быть отвергнутой.

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Nothing spells death for a potential romance like getting put in the friend-zone. Sure, you want to be the cool girl who he can talk to and have a laugh with, but you don't want to become like "one of the guys." Show off your feminine side a little and make it clear, through words and body language, that you want to be more than friends. Letting him know that you're interested is perfectly fine, but don't take it to an extreme level. Showing up wherever he goes, hanging on his every word and bombarding him with calls and text messages is not the way to go. Maintain an air of mystery and always leave him wanting more. Never try to be someone you're not, just to get a guy's attention. You won't be able to keep it up, and if the girl he goes on his third date with is completely different from the girl he asked out, he'll be more than a little confused. If he doesn't like the real you, then he's not worth your attention anyway. Some guys are just as afraid of being rejected or getting their feelings hurt as girls are. Give the guy some time to build up his courage. Let him get to know you and see what a great person you are, he'll soon find his way. Maybe you're afraid that you misread the signs or that he'll change his mind once he gets to know you better. Try not to think this way. If you get the feeling that he likes you, then chances are you're right. Be positive - this could be the start of something beautiful!


Не портьте сюрприз. Не торопите события. Убедитесь в том, что ваше "да" будет искренним.

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If you believe that your partner plans to propose to you, give him or her the chance to carry out a plan. Don't try to rush the process along. Don't give any indication that you expect it. If you find out for certain that your partner is planning to propose, you can take two approaches. You can address the situation up-front and tell your partner that you know, or you can wait for the proposal and do your best to act surprised. Consider which scenario will work best within your relationship dynamic. If you know that your significant other is planning to propose, try to keep it to yourself. Restrain your excitement; don't tell your friends, your parents, or even strangers. Nothing is certain. You might be embarrassed or disappointed if you build the situation up in your head. Think about your life, career, and relationship goals; your maturity level and your personal finances; your significant other. Ask yourself whether getting married is the right choice for you right now. If you say yes, you should do so wholeheartedly, without any doubts. Explore your misgivings, if you have any, and determine how valid they are.  Search your soul. Make a list of pros and cons, or journal your thoughts, or speak with a trusted confidante. It is perfectly reasonable to do a bit of soul-searching before making such a huge decision. If you find yourself uncertain, do not feel pressured to accept the proposal. You can always ask your partner to give you time. You can keep the relationship in your life without committing to a marriage just yet. You don't need to do anything that makes you uncomfortable.