Бросить употреблять героин – это далеко не то же самое, что бросить курить или пить, и даже не похоже на отказ от кокаина. Если вы собираетесь побороть вашу зависимость, будьте честны перед самим собой – признайтесь себе, что вы наркоман и можете остаться им на всю жизнь. Очень быстро мысли о еще одной дозе наркотика могут отодвинуть на второй план ту боль и проблемы, с которыми вы столкнулись во время ломки. Спустя две недели или два месяца с начала лечения, вы можете впасть в такое состояние, когда все вокруг будет казаться вам скучными и безжизненными (словно вы попали в нудный черно-белый фильм). Общайтесь с людьми.

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Quitting heroin is not like quitting booze, quitting cigarettes, it's not even like quitting cocaine. The physical and psychological halves of addiction are equally potent and equally difficult to negotiate. Heroin is the hardest drug to quit, and many addicts who've successfully negotiated their difficult physical withdrawal have ended up using again because they don't equally weigh the psychological withdrawal that will occur. Once you've made it through the initial weeks or months of kicking your habit, the work of life begins. If you're going to quit and stay quit, you've got to come clean and be honest with yourself: you're an addict. You may always be an addict. You've got to accept that this thing about you may never change--you may always want that shot or that line, your addiction may always be waiting out in the parking lot to beat you up, steal your wallet, and ruin your life. Quitting heroin means making a conscious choice to avoid that addiction, one day at a time.  It's hard to think of quitting when you think, "I can't ever do this again, for the rest of my life." Don't worry about the rest of your life. Worry about getting to 5 o'clock pm without using. Then start worrying about getting to next Monday without using. Very quickly you may start obsessing about how great another shot or line will be, letting the memory of all of the pain and problems that follow it recede into the background and only focusing on wanting to use again. You may even start to feel hints of the euphoria of making a buy and taking it back to your place, obsessing over and over about the process of scoring. Learn to manage these cravings and cut them off at the pass. After the initial period of two weeks or two months, you may reach a holding pattern where things can seem boring, lifeless, as if the world were a boring black and white movie you have to sit through at school. This time period is when most addicts relapse, often with disastrous results. Depression is a serious problem for recovering addicts, making it...


Бросьте кости. Передвигайте шашки на открытые пункты. При выпадении дубля ходы удваиваются. Если вы не можете походить на количество пунктов, выпавшее на кости, то вы теряете ход. Старайтесь обеспечивать безопасность своих шашек. Старайтесь доминировать на доске.

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Use a dice tumbler to roll two six-sided dice once during each of your turns. The numbers rolled represent two separate moves. For example, if you roll a 3 and a 5, you can move one checker three spaces and another checker 5 spaces. Or, you can move one checker 3 spaces and then 5 more spaces.  Make sure that you roll the dice to the right of your side of the board, from a reasonable height so that they bounce and roll a bit. If either of the dice lands on a checker, outside of the board, or leaning against the edge of the board, then it is not considered valid and you will have to reroll. An open point is any point on the board that is not occupied by two or more opposing checkers. You can move your checkers to a point with no checkers on it, a point with one or more of your checkers on it, or a point with one of your opponent's checkers on it. Remember that you should always move your checkers counter-clockwise, moving from your opponent's home court to your own.  You can start with any checker you chose, but it is a good idea to get your checkers out of your opponent's home board as soon as possible. You only need 2 checkers to block a point, but you can have as many of your checkers as you want on a single point. Remember that you can either move one checker twice or move two checkers once. For example, if you roll a 3-2, you can move one checker 3 points over and then 2 points over, as long as it lands on an open point both times. Alternately, you can move one checker 2 points over to an open point, and move another checker 3 points over to an open point. If you roll the same number on both dice, then you've earned yourself two extra moves. If you roll double 3s, for example, then you can make four moves of 3 points each. Again, you can move four checkers 3 times, move one checker 12 times if it lands on an open point after every move, or mix it up and move two checkers 6 times, or one checker 3 times and another checker 9 times. As long as the total moves add up to 12 and each move lands in an open...


Бросьте курить Измените свой рацион питания. Включите в свой рацион пищу с высоким содержанием германия и других антиоксидантов. Контролируйте употребление сахара. Ограничьте употребление спиртных напитков. Выполняйте физические упражнения. Выполняйте упражнения для конечностей. Лечите все раны. Нанесите на пораженную область кайенский перец, чеснок, мед или лук.

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. Kicking this habit can help prevent gangrene and its escalation as smoking contributes to the slow blockage of blood supply to the blood vessels. When the blood stops flowing, tissues die, and that's when gangrene can set in. Anything that cuts off circulation needs to be avoided, and this certainly includes smoking.  The active ingredient in cigarettes, nicotine, is what greatly affects the blood vessels. It constricts the blood vessels, therefore resulting in less blood flow. If a body part has less blood flow, it will also have less oxygen. The prolonged lack of oxygen in body tissues causes it to become necrotic tissue (dead tissue), which can lead to gangrene formation. Smoking is also associated with a number of vascular disorders that can cause the narrowing and hardening of blood vessels. It is advisable to gradually stop smoking rather than suddenly all at once because it can result in intense withdrawal symptoms, which in turn make it difficult to stay committed to quitting. Ask your doctor to help you quit smoking. With gangrene, tissue and muscle are damaged due to poor blood circulation. Therefore, it is advisable to eat foods high in protein and calories in order to aid in muscle and tissue repair. Protein can also help re-build damaged muscles, while nutrient-rich (rather than the empty calories of junk food) give your body energy to undertake the processes it needs to function. Foods high in protein but low in fat, so as to avoid clogging up your arteries, include turkey, fish, cheese, lean pork, lean beef, tofu, beans, eggs, and peanuts. Avoid fatty foods like red meat, butter, lard, hard cheese, cakes and biscuits, and fried food. Try instead to incorporate more dark, leafy green vegetables into your diet. Germanium is an antioxidant and is believed to increase oxygen function in the body, though much of the evidence at present remains anecdotal. It also enhances the immune system and has anti-cancer properties.  Foods high in germanium include garlic, onions, shiitake mushrooms, whole...


Бросьте курить Ограничьте потребление алкоголя. Откажитесь от наркотиков. Избегайте перегревания. Ограничьте контакт с вредными химикатами и лучевым излучением.

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. Tobacco and secondhand smoke causes reduced sperm count in men. To increase sperm count and potentially increase fertility, work to cut back or quit smoking altogether. Avoid locations with concentrated secondhand smoke.  Quitting smoking can be extremely difficult, so reach out to a doctor for help. A qualified doctor can work on a healthy, safe way to taper you off tobacco products. Seek out support. Ask friends and loved ones to support you in your effort to quit smoking. There are also support groups, online and in-person, that seek to help people quit tobacco products. Men who consume high amounts of alcohol often have lower sperm counts. If you do drink alcohol, do so in moderation. Stick to one or two drinks a night, if any. If you do not drink, do not start. If you believe you have a drinking problem, this may be affecting your sperm count. Talk to a doctor or therapist about how to best quit alcohol. The active ingredient in marijuana, THC, has been shown to reduce sperm count. It can also weaken sexual drive, which can reduce overall fertility. If you're looking to increase your sperm count, you should limit or eliminate your use of marijuana. While studies are still inconclusive, some evidence exists that an excess of heat around the groin can lower sperm count. If you're looking to increase fertility, try to stay cool as much as possible. Be particularly aware of the temperature of your groin region.  Try wearing loose-fitting clothing around the groin, such as loose underwear and shorts. Reduce the amount of time you spend in hot baths, saunas, and hot tubs. Avoid using your laptop on your lap. Instead, set it on a solid surface. Exposure to heavy metals, radiation or x-rays, and pesticides have been shown to decrease sperm production and even cause infertility in men. If you work with chemicals or around environmental pollutants, wear protective clothing at all times to protect yourself.


Бросьте курить Ограничьте употребление алкоголя. Занимайтесь спортом. Похудейте.

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. Quitting smoking can benefit your cholesterol levels, lower your blood pressure, and reduce your chances of developing heart disease. If you need help quitting there are many resources available. You can:  Talk to your doctor. Your doctor will be able to tell you what treatments are likely to be best for you. Join a support group in person or online. Your doctor may be able to recommend resources in your area. You can also contact your local health department and search for resources online. Get support from a hotline. See an addictions counselor. Your doctor may be able to recommend someone who specializes in helping people quit smoking. Get residential treatment. Try nicotine replacement therapy. Alcohol is generally high in calories and drinking too much of it can make you gain weight. To remain as healthy as possible, restrict your alcohol intake to, at most:  One drink per day for women One to two drinks per day for men Talk to your doctor before starting any new exercise regime to make sure that you are healthy enough. You can get substantial benefits from even moderate levels of exercise if it is done regularly. Once you are in shape, you should aim for 30 to 60 minutes of exercise each day. Many people enjoy:  Biking Swimming Jogging Joining a community sports team, like basketball, volleyball, or tennis If you are overweight, losing as little as five percent of your body weight can help you control your cholesterol levels. It is likely to be especially beneficial for:  People with a body mass index over 29 Men who have a waist circumference of 40 or more inches Women who have a waist circumference of 35 or more inches


Бросьте курить Ограничьте употребление алкоголя. Ограничьте употребление соли. Употребляйте больше калия. Принимайте пищевые добавки с витамином D. Снизьте уровень стресса

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. Smoking and chewing tobacco raises a person's blood pressure while they are using these products, but they have long term effects on blood pressure as well. The chemicals in these substances can damage the lining of artery walls which can cause arteries to narrow, thereby increasing blood pressure. Drinking too much can severely damage many parts of your body including your heart and liver, but it can also lead to high blood pressure. Drinking alcohol can also interfere with medication you might be on to control your high blood pressure. Too much sodium in a person's diet can cause them to retain fluid, which may increase blood pressure. Limiting junk food and other foods that are high in sodium may help lower your blood pressure. Potassium helps your cells balance out their sodium content/intake. If you don't consume enough potassium, your cells may hold on to too much sodium which can lead to higher blood pressure. If you have high blood pressure, try eating more foods that are high in potassium like bananas, potatoes, yogurt, orange juice, lentils, pistachios, etc. Vitamin D can effect enzymes produced by your kidneys that affects high blood pressure, so taking a vitamin D supplement can help lower your blood pressure. . High levels of stress can seriously affect your body, including your blood pressure. This is especially true if you use tobacco, alcohol, or food to combat the effects of your stress. Try relaxing more without these substances by reading a book, taking a bath, going for a walk, etc. This can help lower your blood pressure.


Бросьте курить. Ответственно относитесь к употреблению алкогольных напитков. Пейте больше воды. Жуйте жевательную резинку без сахара. Пересмотрите аннотации к лекарственным препаратам, которые вы принимаете. По утрам полощите рот.

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Tobacco dries your mouth out and can raise the temperature of your mouth—both of these things contribute to bad breath by allowing bacteria to flourish. Smoking also increases the risk of gum decay, and a mouth with unhealthy gums is a mouth more prone to bad breath! Alcohol dries out the mucous membranes, so if you’re going to consume it, especially in the evening, you should try to drink one glass of water in between every alcoholic beverage—this way, you’re keeping your mouth moist. Bacteria flourish in dry, stagnate environments, so drinking lots of water and other fluids throughout the day helps to stave off odors in your mouth the next morning.  It is especially important to drink water right before going to bed, as the mouth dries out a lot over the course of the night when we’re sleeping and not consuming any food or fluids for many hours. Aim for eight 8 oz. glasses of water a day.[citation needed] If you aren't able to drink that much, supplement with milk or 100% fruit juice as necessary.[citation needed]  Owing to their high water content, fruits and vegetables offer another great source of hydration, in addition to water. Beyond this, the high fiber content of vegetables helps flush your body of toxins that may contribute to morning breath. Xylitol, the sweetener used in a lot of sugar-free gum products (and mints), can decrease bacteria that causes decay and bad breath.[citation needed] And flavored gum with Xylitol will not only help to eliminate bacteria that causes odor—it will also give your breath a scent of your choosing. Chewing gum twenty minutes after you eat might help to stimulate saliva flow. Some medications, such as insulin, can cause bad breath on their own, while others, like antihistamines, cause your mouth to dry out overnight, and lead to morning breath that way. If you have concerns about any over-the-counter or prescription drugs you’re taking, talk to your doctor. Take rubbing alcohol put it in a cup, then mix it with water and drink it. Swish it around in your mouth like...


Бросьте курить. Помогите другим отказаться от курения, если они готовы к этому. Запретите курение в доме. Запретите курение в своей машине. Выясните, можно ли курить в вашем доме.

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. If you are a smoker, the most important step you can take is to quit. Even if you do not smoke in the presence of your children, the smoke that lingers in your clothes, hair, furniture, and car can still have a negative impact on their health; this is known as thirdhand smoke. Smoking can leave behind a residue which can also negatively impact the health of your children.  Find resources to help you quit. Smoking is a challenging addiction to give up. Fortunately, there are many resources available, which can help guide you through the process. Try following the START acronym: Set a quit date; Tell friends and family that you plan on quitting; Anticipate challenges; Remove tobacco from your car, work, and home; and Talk to you doctor about support. Consider the benefits you will experience. In addition to protecting your children, you will also be improving your own health. Consider that, 20 minutes after your last cigarette, your heart rate and blood pressure decrease. One year after quitting, your risk of contracting coronary heart disease is cut in half. Ten years after quitting, the risk of dying from lung cancer is 50% lower than that of a continuing smoker. Other adults who spend a lot of time around your children, and who also smoke pose a risk to them. Research suggests that having social support can play an important role in helping an individual to quit smoking, especially during the first few months after giving up cigarettes. Although quitting is a personal choice, you may also be able to persuade them to quit, if you feel they simply need a small push.  Calmly explain to them that you want them to quit because of the dangerous carcinogens they are exposing your children to. Explain to them the personal benefits they may experience from quitting. If they agree to give quitting a shot, offer as much emotional support as possible. It is your home, and you have the right to make the rules. If an adult visiting your home wishes to smoke, make it clear that smoking will only be allowed outdoors, away...


Бросьте отстраненный и беспристрастный взгляд на то, как вы воспринимаете свою внешность. Приучите свой разум к положительной самооценке в различных ситуациях. Подумайте о других путях, которые помогли бы вам правильно думать о своем внешнем виде. Сосредоточьтесь на том, что вы имеете.

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It is nearly impossible to cope with BDD if you are not aware of the precise content of your obsessive thoughts. This is because if these thoughts are not examined and changed, they will carry on despite behavioral changes you are able to make. Some common appearance related assumptions that BDD sufferers hold include: “If people see the real me, then they will be repulsed." “If I can see the problem, then everyone else must be noticing it too.” "If I relax my standards, then I will let myself go." "If I do not look perfect, then no one will ever love me." "If I look attractive, then I will be successful in life." "If I am ugly, then I have no value." Many people coping with BDD tend to overestimate the likelihood that others will respond to their appearance in a negative manner, underestimate their ability to cope if this did occur, and discount any information which suggests that things will not be as bad as they predicted. These biases can be corrected just by knowing that they are common mistakes made. For instance, if you are at a social gathering, spend time focusing on how few people have made negative remarks about your appearance and how positively people have responded to your presence at the event or how many times you have been complimented. Even though it can be difficult, dare to play devil's advocate and challenge your own beliefs. Re-consider the way you evaluate your own looks by thinking realistically about others' opinion of you, and about how important appearance is more generally. If you hold beliefs that your appearance dictates your for value as a person, remind yourself of the many qualities that you value in others. Notice that these other qualities are not affected by appearance and that you yourself have the ability to value people aside from how they look. Comparative thinking (i.e. "Am I more or less beautiful than __?") is one of the main ways that we develop unrealistic expectations for ourselves. By fully exploring the qualities and sparks that are uniquely "you", it will be...


Будьте активны Выполняйте специальные упражнения после долгих периодов в неподвижном состоянии. Занимайтесь йогой Принимайте пищевые добавки. Убедитесь, что вы получаете достаточно витаминов. Избегайте обезвоживания.

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Specific exercises to prevent clots in veins during long travel or after a major surgery are a great idea to keep blood flowing. Do 10-15 of each of the following exercises on both sides of your body:  First, do ankle rotations, in clockwise and counterclockwise directions. Second, do ankle pumps by moving your ankles back and forth, similar to pushing a pedal. Next, place your heels on the floor and rock back and forth from your heels to your toes. Then, do a series of knee ups, pumping your leg up and down to work your hip. Finally, massage your calf muscles to increase your circulation. to improve your circulation. Ask your doctor what pressure your compression stocking should have in order to help your circulation. Then, wear your stockings as recommended by your doctor. This may help prevent blood clots, especially when you're flying or after surgery. Check with your doctor to find out which type of compression stockings are right for you. Lie or sit down, then hinge at your hips to lift your leg up. Try to get your foot at least 6 in (15 cm) above your heart. This will help increase the blood flow out of your legs so that it doesn't pool and cause a clot.You might also want to massage your calf as you do this, if you can. People who do not get enough dietary intake of omega-3-fatty acids should consider taking a supplement. They are available in form of fish oils, flaxseed oils and primrose oils. Taking about 500 mg of any of these per day is sufficient. However if you have already suffered from an event due to blood clot (like heart attack), taking a double dose (i.e. 500 mg twice a day) may be more beneficial. Ask your doctor for more information. Another cause which is a potential risk factor for formation of clots is a high homocysteine level. Homocysteine is an amino acid in blood. A high level can make a person prone towards endothelial injury which facilitates clot formation. Deficiency of vitamins like Vitamin B6, B12 and Folic acid can lead to a hyperhomocysteinemia. Hence, taking a combination...


Будьте активны в социальных сетях. Создайте свой канал на YouTube и регулярно выкладывайте материалы. Сделайте демонстрационную запись, чтобы продвигать себя на местном рынке. Делитесь музыкой на онлайн-платформах. Сделайте визитные карточки.

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The more platforms you use, the more exposure you will get and the more connections you will make. Set up accounts on Facebook, Instagram, Twitter, and Snapchat.  You may have personal accounts set up already, but consider making separate accounts—like a Fan Page on Facebook—specifically for your artist profile. If you like to write, consider blogging. It’s a great way for your fans to get a more in-depth look of your journey. With over 1 billion site visits per month, having your own YouTube channel is an easy way to get yourself more exposure by reaching a global audience. Once you create your channel, share it with your family and friends and on your social media accounts. Ask everyone you know to support you by sharing your link as well. Visit a professional recording studio or make your own home studio to record a few of your best songs. You can put your demo on CDs, flash drives, or an online playlist. Give your demo to club DJs, local radio stations, and recording studios and labels. Sharing your music digitally will give people across the world access to stream, download, and purchase your music. You can even get paid royalties for it!  LANDR, CD Baby, Ditto Music, Record Union, Reverbnation, and iMusician are a few distributors you can look into. Each company has different terms of service and fees, so it’s important that you educate yourself about which service will be the best for you. Handing someone a business card has a different feel than just giving out your phone number. Plus, once someone puts your number in their phone, who’s to say they will remember who you are afterwards? A good business card will have your contact information as well as what you do, and will make you stand out as a prepared professional. You can design and make your own business cards at home or through a local or online print company.


Будьте активны, как минимум, один час в день. Занимайтесь спортом или запишитесь в секцию, где будете активно проводить время после школы. Запишитесь в спортзал или ходите на тренировки. Ходите в школу пешком или ездите на велосипеде. Совершайте короткие прогулки во время перемен. Сократите время, проводимое за компьютером и просмотром телевизора, до двух часов в день.

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An hour of daily activity will help you become more fit, and cut back on negative effects from a slow-paced lifestyle. You don’t have to visit a gym or take up a sport to be active. Try walking or riding your bike to a friend’s house instead of driving, or visiting a local pool and swimming after school. Increasing your daily activity has various health benefits. One hour of daily activity on most days of the week will reduce stress, gain energy, and reduce risk for certain diseases. Sports and athletic group activities are great ways to increase your daily activity level and boost fitness as a teen. If you enjoy athletic participation, try out for your middle or high school’s intramural teams. Or, find an active after-school club you could join, like a swim team. The activity you choose doesn’t have to be a conventional team sport like football or basketball. If you have an interest, you could try other activities like gymnastics, horseback riding, skateboarding, or karate. These options will help keep you active and can even help you transform your body by providing regular exercise and periods of activity in a fun, social setting. Look into nearby gyms that hold popular types of exercise classes in the afternoon or evening, so you could attend after school. If you’re not interested in more traditional gym or exercise classes, check out other types of physical group activity, including Zumba or Pilates and martial arts. If you live close enough to your school that you can safely walk or bike there in a reasonable about of time (say, under 30 minutes), try to build this into your weekly plans. A 30-minute walk to school will take care of half of your daily activity time, and will help your health by raising your heart rate and working out leg muscles. If you have a part-time job after school or on the weekends, walk or bike to this too. If you have a 15-minute passing period or 45-minute lunch break during your school day, take a quick walk during this time. This will help boost your fitness and activity...


Будьте бдительны. Держитесь группой. Изучите маршруты полицейский патрулей. Знайте свои права. Старайтесь найти себе надежное укрытие в непогоду. Носите шляпу. По возможности пользуйтесь солнцезащитным средством. Защищайте свои пожитки.

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Your safety depends on you being aware of your surroundings. Living on the streets can be dangerous, especially since you can’t always tell who to trust. In addition to some people posing a threat to your safety, people may assume that you are the threat. Be cautious and courteous. As the cliche says, there is safety in numbers. Try to form partnerships with other people living on the streets so that you can keep each other safe. Living as a group will also allow you the option of keeping more possessions because you can take turns watching each other’s stuff. While the police usually mean security, for a person living on the streets they can also be a threat. Because of prejudices against people on the streets, you may be viewed as a criminal, especially in certain neighborhoods. Know where they tend to patrol and use that information to make the best decisions about where to sleep and where to seek shelter.  Depending on your area and race, a police presence could make a place safer or less safe for sleeping. If you have a good relationship with the police in your area, then sleeping on their patrols could be a good option for you. Always be respectful when interacting with the police, even if you feel you are being treated unfairly. When you live on the streets, you have to know the law well enough to protect yourself. No matter what anyone says, you still have rights. For example, in the U.S. you can legally hold up a sign asking for money in a public location because that falls under the First Amendment. On the flip side, some cities do have laws and ordinances that address the homeless population, so you need to check with local nonprofits to get that information. You can find pamphlets and more information at organizations such as the ACLU and nonprofits that focus on helping those who live on the streets. If you don’t know where to start, ask for help at your local soup kitchen or use the resources at the public library to do research. During harsh weather, don’t follow your normal sleeping patterns....


Будьте беззаботной и очаровательной. Продолжайте демонстрировать заинтересованность. Придумайте что-нибудь интересное для следующих свиданий. Предложите парню двойное свидание.

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Declarations of undying love in the early stages are terrifying for most people, as they suggest an undesirable clinginess. Keep conversations fun and exciting without leaning towards talks of romance and extended future plans. Keep in mind you are still learning about each other so instead of professing your love, keep him intrigued by your charm and confident character.  Love should take time; if it's based on looks, it's time to rethink your relationship. Try friendship as a first step. It can't hurt to get to know one another better, especially when you're not sure of his interest or intentions. Give subtle hints to show you want this new relationship to continue. Let him know how much you are enjoying getting to know him and you are having a great time on the date(s).  Be careful with your words. As stated before, you don't want to seem too clingy but you also don't want to seem distant or uninterested. If he asks you if you would like to meet again this week respond with "I would really like that" (avoid the word "love") or a more flirtatious "I suppose I could squeeze you in" (add a little wink or a cute smile). Don't make yourself seem so readily available, this could potentially make your date think you are waiting around for him to keep asking you out. If he asks "When can you go out again" don't respond with "any day works for me", instead ask "Hm, what days work for you and I will see if those are also open for me!" If your first dates are going well and there seems to be more on their way don't hesitate to suggest a new place or a new fun idea. It can be very beneficial to get out of the same scene and get to know the person better in a different environment. Suggest something that you found you have a mutual interest in or something that he has never tried before. Some examples of new and interesting dates include: Going on a hike, going to a sporting event, the zoo or a museum, or taking a cooking class. If your dates have been going exceptionally well and you see many more in your future you...


Будьте бескорыстны. Умейте слушать. Помогайте друзьям справляться с трудностями. Будьте рядом в трудную минуту. Давайте обдуманные советы Предоставьте другу свободное пространство, когда он в этом нуждается.

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Though you can't be selfless all the time, being selfless is an important part of being a good friend. Accommodate your friend's wishes whenever you can, provided this is done in a balanced way. Reciprocate his or her acts of kindness with caring deeds of your own, and your friendship will be strengthened. If you get a reputation for being selfish and only being around your friends when you need some help, then people will know you're not looking out for them.  Do a favor for your friend just out of the goodness of your heart, not because you want something in return. There's a difference between being selfless at the right time and letting people walk all over you. If you feel like you're always helping your friends and get nothing back, then you may have a problem. Don't abuse generosity or wear out your welcome. When your friend does something nice for you, reciprocate quickly. Return any money you borrow promptly. Go home when it seems like the time is right. Don't monopolize conversations, but rather take the time to truly understand and support your friend when they are talking to you. It sounds simple, but make sure you're listening as much as you're talking about yourself. If you're monopolizing every conversation with your feelings, your friend isn't getting anything out of the relationship. Listening opens space between the two of you and reassures your friend that you care.  If you're just waiting for your friend to finish talking so you can say what you want to say, it'll be obvious right away. Try to strike a balance of letting your friend talk about half of the time. Though some people are shyer than others, if your friend feels like they can't get a word in when they're around you, it'll be hard to have a healthy, two-sided friendship. If you accidentally interrupt, say something like, "Oh-I'm sorry, go on." To be truly supportive, you'll have to be able to watch out for your friends when they're having a tough time. If you sense that your friend is getting into some sort of trouble over which...


Будьте благодарны за перерывы. Сосредоточьтесь на какой-либо части вашего тела. Чаще улыбайтесь и смейтесь. Учитесь быть благодарным. Делайте добрые дела для других.

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Having to wait for something can be irritating, but if you want to live in the moment, you will need to learn how to think about waiting as a good thing. Instead of becoming impatient when you have to wait for something, practice being grateful for the extra time to notice your surroundings. Treat the extra time as a break and appreciate the time. For example, if you have to wait in a long line to purchase your morning coffee, take that time to observe your surroundings. As you do so, think about what you are grateful for in that moment. You can learn to be more present by taking time to home in on how you are feeling in one part of your body, such as the soles of your feet. As you repeat the practice of shifting your consciousness to one part of your body, you will learn to be more aware of the present moment. If you find that you are having a hard time being present, close your eyes and focus all of your attention on the soles of your feet. As you do so, think about how the soles of your feet feel against your shoes or on the ground. Notice the curve of your arch, the back of your heel, and the bottoms of your toes. Living in the moment can be a challenge if you are in a bad mood or just feeling a little down, but smiling and laughing can make you feel better even you force yourself to smile and laugh. If you find that you are not focused on the present because you feel unhappy, force yourself to smile and laugh a bit. Even if you put on a fake smile and laugh in a goofy way, you should start to feel better right away. Being grateful helps to bring you to the present moment because you are thinking about what has made you grateful and how that has affected you in the here and now. Gratitude can also help you to remember good things in life or gifts. Practice being thankful for who you are, how you are feeling in the moment, and for loved ones such as friends, family, or pets. Throughout the day, take a moment to remember something you are thankful for. You can speak or even write down your gratitude to...


Будьте в курсе событий. Проявляйте как можно большую требовательность к правительству. Участвуйте в местном самоуправлении. Оценивайте проблемы беспристрастно. Выражайте свою гордость, если хотите. Любите свою страну сознательно.

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Learning the history of your country is helpful, but it's also important to stay up to date on what your country is doing in the here and now. Your nation may be quite old, with a rich history, as in the case of Japan or France, or relatively new, with a fresh sense of self, as in the case of the United States.  Find causes you believe in. What issues affect your country today? What are the most important problems facing your nation? Learn about your country's foreign policy. How does your country relate to the world? What role does your country play in its region? Who is making the decisions in your country? Do you agree or disagree with the direction in which your country is headed? If you feel patriotic about your country, make it your goal to get involved and understand what's going on. No nation is free of faults. The United States, for examples, has a  history of prejudice and racism, which still influences its culture today. Knowing this, researching this, and understanding this doesn't make you less patriotic. Know your country's past and be watchful of your government today to prevent future atrocities and abuses of power. If you care about the place you live, get involved on the local level. Vote locally if you participate in a direct or representative democracy system, or otherwise find a way to let your voice be heard. Talk to your town leaders or elders, and find out who makes the decisions around you. This doesn't have to be a big deal. If you feel patriotic, just talking to your neighbors and looking out for people can be a sign of this. Influence the way things go down in your neighborhood. Make it a safe place you're proud to call home. That's patriotism. Increasingly, it can be difficult to find "objective" information. Everything seems to have a bias to it, and it can be hard to know what perspective you're actually reading. Do your best to examine issues from multiple angles, taking into consideration the people doing the reporting. Who stands to gain from a particular perspective? Who...


Будьте в меру занятым человеком. Притворитесь, что его просто там нет. Ведите себя так, будто этот человек вас забавляет. Спросите себя, что самое ужасное может случиться? Объявляйте о своих планах. Поздоровайтесь. Подружитесь с его друзьями. Будьте собой и добавьте щепотку сумасбродства. Отделите ваше представление о нем от реальности.

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You could do this in many ways. The important thing is to show the person you are crushing on that you are not ready to give into them right away.  Have a few supplies with you, to occupy yourself, for when you see your crush like:  A book or a magazine A pen and a sketchbook A cell phone A large part of having a crush involves some degree of ignoring someone. Don't go out of your way. If you appear to be unaffected by this person's presence, you'll appear to look normal.  This can be a difficult step if you're head over heels. Do not make it too apparent that you are trying to ignore them. It could be obvious if you're trying too hard. Stay calm and collected. When you see them do not gaze at them too directly. Play with the circumstance by giving them sly looks and then appear distracted by looking around the room.  Try to give off a slight smile on your face and in your eyes if they catch your eye contact. This is a great calming method that hits at the core of why you don't feel normal. The worst possible outcome from appearing awkward and nervous around your crush is not life threatening.  By accepting the larger picture of the world, you may be able to relax about your feelings towards your crush. A lot of people feel like the social microscope is fixed on them, but the reality is that most people are concerned about themselves. People are not watching you and looking for an opportunity to scrutinize you. You don't want to ask your crush if they want to hang out. If they're nearby, talk with your friends about your plans for the weekend. If you're in a situation where you're talking to them about your plans, don't ask them to join you. They'll seek it out if they're interested. You could even talk about how you and your friends are "trying to get a big group together" for yada yada.  Then make it obvious that they could come if they ask. It is normal to acknowledge people. Nothing detrimental will happen if you give them a casual hello, or even just a wave or smile. Saying "hi!" or "hey!" with a smile...


Будьте в одних и тех же местах. Общайтесь с ней. Будьте смелым. Рассмешите ее.

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In order to become friends with a girl, you have to become familiar to her first. A girl may not be comfortable with a stranger walking up to her and starting a conversation out of the blue, but if she's seen you around and you've seen her around, that barrier falls. You're no longer scary. Are you in a few of her classes? Do you share a hobby? Great.  It's actually proven that humans like things the more they are exposed to them. It's the reason the same song gets played over and over on the radio and why commercials get repeated endlessly. So the more she's exposed to you, the more she'll be inclined to like you. In psychology, this is called the mere-exposure effect (in case you were curious).  If you have to, put yourself in her line of fire. Does she always sit towards the left side of the classroom? Can she be found at a certain Starbucks on Wednesday afternoons? If you know where she'll be, be there once in a while. As long as you're not breathing down her neck, you're on the right track. Okay, now that you both know who each other is and that you have a certain something in common, you've got to interact with her. It can be as simple as a passing remark about your teacher's ridiculous tie or a question about what time practice is next week. Don't be afraid to start off small -- after all, you've gotta start somewhere.  She's a girl. She's just a girl. There are billions of them on this planet. When you ask her a question or make a funny comment, you will not spontaneously light on fire and the world will not explode. If she's friend material, she'll be happy to respond. Most girls are no different from guys when it comes to conversation. Don't come on too strong! Friendships develop over time and it can really make a girl uncomfortable if you start treating her like your best friend when you've only just met, especially if she's shy or socially awkward. . Lots of people are shy when it comes to reaching out to others. She may love to have a new friend like you, but she might not make herself...


Будьте в тени. Оденьте на себя пояс для инструментов. Оснастите себя приспособлениями Бэтмена по своему усмотрению. Наденьте плащ-накидку на спину «Рыцаря в плаще». Наденьте ботинки. Мужчина в маске.

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Unlike the first Batsuit, the Dark Knight's suit is a lot more sophisticated. Here's how to make one.  Start with full-body pant suit or unitard. It should be all black fabric and long sleeve. It should be extremely fitted and stretchy for optimal mobility. You can find them at stores that sell ballet clothing, or if you will be spending time outside when the weather is colder, you can go for neoprene body suit like those that divers, surfers, and paddlers use (and which may be a little more forgiving if you're not fresh from training with Ra's al Ghul and the League of Shadows. Add on armour. Use a black paintball armor to create the hard shell of the bat suit. Every part of your body should have this hard shell on it, but you especially want to cover the chest and upper arms. Pump it up. Batman's suit clearly indicates how big each and everyone of his ab muscles are, to strike fear into the hearts of villains and scoundrels. You can pad the abs by adding large amounts of Puffy Paint (available at Walmart) to the armour, or use dense, paintable styrofoam (available at craft stores) to build up muscles. Add the Batman crest. The Batman crest covers the center of your chest. It should be the all-black bat symbol and there should be nothing around it. You can use this template: just print it as large as you need, trace it onto cardboard, and carefully cut out with a box cutter. Add the gloves. The gloves should be elbow length, all black and should have three "fins" attached to the sides. These fins should be stiff and angling backwards towards Batman. This is the stiff black or dark metal belt with a large square pockets on the sides that house Batman's gadgets. You can use an inexpensive webbing belt with a black buckle, and empty jewelry boxes or eyeglass cases for the pouches. Go the extra mile and try adding utilities such as a Bat-monitor (black walkie-talkie), Bat-cuffs (spray paint handcuffs black), a Bat-lasso (black climbing rope), a Bat-Tracer (anything black with a blinking red or blue LED),...


Будьте вежливы, дружелюбны и искренни. Найдите точки соприкосновения. Объясните, почему вы его пригласили. Кратко расскажите о компании.

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You show that you respect the candidate by being polite and open. Smile at her, and try to make her comfortable up front. Also, by establishing early on that you generally want to know more about her, you're likely to get more relevant information out of her. For instance, start by saying how delighted you are to meet the candidate with a smile and a handshake. Fortunately, you've already done your research, so you can do this step easily. For instance, find something you both like. If you both love the beach, try casually bringing it up.  You don't need to let her know what you already know about her. Rather, say something along the lines of, "It's such beautiful weather. I'd love to get to the beach this weekend." Don't be afraid of a little small talk. Take some time to ask about the person's day or make a small joke about the hot weather. Upfront, show that you are genuinely interested in her as a candidate. Begin by talking about why you brought her in.  For instance, you could say, "I was really interested in the fact that you had attended a workshop on grant writing, and that's one of the reasons we brought you in.  As an added bonus, you can use this time to offer her a compliment. Give some basic information about the job, such as the duties and the hours the employee will be expected to work. Offer a salary range if you are allowed to do that upfront. Also, provide some background information on the company. You don't want to overwhelm the interviewee, but you do want to take a few minutes to provide some basic information.


Будьте вежливы, но решительны. Скажите нет и объясните причины. Скажите, что цените человека и его компанию. Попрощайтесь или смените тему. Повторите отказ. Пресекайте действия, предшествующие интимной близости.

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For example, if someone you know asks you if you want to go home with them, you can say “thank you for inviting me.” Acknowledge the request while remaining confident and polite.  If this is someone who should not be asking you for sex because you do not know them or because of your relationship, say “I don’t think that question is appropriate for you to ask me.” You should leave and find a friend. If the request is more vague, for example, if someone is trying to get you to have sex and says "don't you think I'm cute", you should say "that is not what this is about.” Acknowledging their remark will help you seem confident and strong. Do not avoid saying no. It is important to be confident and clear so that they know you are serious. Depending on whether you know this person or not, you can say different things to explain.  If this is someone you are interested in but you don’t want to have sex, you can say “thank you for the invitation, but no, I don't have sex.” Depending on how close you are, you can explain to the person your reasons. If you are with someone you might want to have sex with in the future, you can say “Thank you for asking, but no, I don't want to have sex until I know you even better.” If this is someone who is just your friend, say “thank you for asking, but no, I just want to be friends.” After you say no, you can follow it up by saying "thank you for the dance”. Say this sincerely and explain why you enjoyed yourself. You can say, for example, “I had so much fun seeing this band.” This can distract from the awkwardness and remind them of the setting and situation. If this is someone you do not know, say “have a good night” and then leave. Be nice and genuine when you say this if they have been respectful to you. If you are with someone you know, move on and do something else. For example, you can say “let’s go find our friends”. If you do not know the person and you feel uncomfortable, find your friends or get out your cell phone to show the person that you are busy. If they ask you...


Будьте вежливы. Дайте ему личное пространство. Не давайте ему повода.

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Just because you told him that you don’t like him doesn’t mean you have to ignore him or be rude. Don’t think of him as weak or broken because of your choice. He’ll move past it, so treat him like a human being. Don't just ignore him forever. Don’t go out of your way to see if he’s doing alright. If you run into him, be cordial, but don’t reach out to him outside of that. Rejection hurts, and if you’re constantly reminding him about it, he’ll constantly be hurting. This could eventually lead to self-esteem issues, anger, or even aggression—you don’t want to be at fault for that. If he decides that he can stay friends with you after having the conversation, make sure to set a clear line of appropriateness. This can be in a separate discussion if either of you need time to think about it. Having this discussion will help both of you put some closure on the previous one.  Discuss if it’s ok to comment on how one another looks. Talk about if physical contact (hugs, holding hands, etc.) is still appropriate.


Будьте верным Прикладывайте усилия, чтобы поддерживать дружбу. Будьте надежным человеком.  Учитесь слушать Стремитесь заслужить доверие. Подчеркивайте свои хорошие качества. Не забывайте оставаться на связи с друзьями. Выбирайте друзей с умом.

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to your friends. You've probably heard of fair-weather friends. They're the ones who are happy to be around you when things are going well, but are nowhere to be found when you really need them. Being a loyal friend will attract other people to you who value that quality. This is a good way to put your money where your mouth is and attract the kind of friends you want in your life.  Part of being a friend is being prepared to make sacrifices of your time and energy in order to help out your friends. Just be nice. If a friend needs help with an unpleasant chore, or if they just need a shoulder to cry on, be there for them. Good friendships take a lot of work. If your friend is always checking up on you, initiating get-togethers, remembering your birthdays, and offering to spot you lunch, it’s important that you try to do the same whenever you can.  Check in with yourself occasionally and ask if you’re being the kind of friend you’d want to have. On the other side of the coin, ask yourself if your friend is doing their part. If not, it might be time to have a heart-to-heart talk with your friend (but take care not to make accusations or lay all the blame on them if the friendship isn’t going the way you want). When you say you'll do something, do it. Be someone that people know that they can count on. If you embody these qualities in your treatment of others, it will attract others who appreciate reliability and who will be reliable in return.  If you and your friend agree to meet somewhere, don't be late, and do not stand them up. If you're not going to make it on time or make it at all, call them as soon as you realize it. Apologize and ask to reschedule. Don't make them wait for you unexpectedly; it's rude, and it is certainly not a good way to launch a potential friendship. . Many people think that in order to be seen as "friend material," they have to appear very interesting. Far more important than this, however, is the ability to show that you're interested in others. Listen carefully to what people say,...


Будьте веселым. Будьте отважны и предприимчивы. Откройте свою внутреннюю шикарность. Выражайте свою шикарность через чувство стиля. Будьте хорошим человеком.

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. All but the most hardened cynics like someone who can make them smile and laugh. That's why being funny is a huge part of using your personality to be awesome. The good and the bad part about comedy is that there's no one way to do it. That means that you can develop your own sense of what's funny by being totally original, but it also means that there's not really a "how-to" manual for being funny.  Be funny with words. Puns and wordplay are a great way to be awesomely funny because we use words all the time. Consider these examples of great wordplay:  "Some cause happiness wherever they go; others whenever they go." - Oscar Wilde.  "Men seldom make passes at girls who wear glasses." - Dorothy Parker.   Use physical comedy to get laughter. Physical comedy can include impressions of other people, learning how to mime, or slapstick comedy. Pick one, experiment with it, and try incorporating it into your funny routine. Tell great stories. We think people who tell great, comedic stories are funny because we live for stories. Stories make us feel human, and so someone who can tell a great yarn delights us. Learn the basics of storytelling to feel even more awesome than you already are. Being adventurous means turning  everyday opportunities into excuses to find adventure. Remember, you don't need to be Indiana Jones to be adventurous; you just need to be willing to take the road less traveled every once in a while.  Travel to new, interesting places. Traveling doesn't need to mean dropping lots of money or taking lots of time. Try going someplace close you've never been. You'll learn about new places, have a new notch under your belt, and will get a chance to convince the locals there how awesome you can be. Learn about unexpected things. Being adventurous can also mean taking a journey of the mind. Now, that sounds cheesy, but it's absolutely true. The most awesome people in the world travel to novel, exciting, distant places in their minds as well as on their feet. Don't be afraid to break away from the pack...


Будьте внимательны и галантны. Всегда здоровайтесь. Делайте самостоятельно или покупайте для нее подарки. Смешите ее. Постарайтесь сблизиться с ее семьей и друзьями.

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Hold the door open for her, if you're walking into a room together. Offer her some of your food, if she's hungry; ask if she needs anything when you go to the store. Make sure she knows that you're thinking of her well-being, and go out of your way to make things easier for her.  Be ready to help her out if she's struggling with something – but always give her the chance to figure it out herself! Even if you just offer, she'll know that you care. Bear in mind that not every girl wants things done for her. Being thoughtful does not mean assuming that she cannot do things herself; it merely means that you want to make her happy. Smile at her and ask how her day is going. Make it clear that you're happy to see her, and make a point of taking the time to talk to her. Be absolutely present during this time; don't check your phone or talk to anyone else. It may brighten her day if she knows that she has brightened your day. Make it thoughtful, and put your heart into it. It doesn't have to be expensive, unless your girlfriend prefers expensive things. it could just be a letter or a poem you wrote. Don't gift her too often, maybe once every few weeks or every month – otherwise she will keep expecting it, and the gifts may lose their novelty.   Consider writing her a song, if you're musical. Draw her a picture, if you're artistic. Write her a poem, if you're good with words. Make her a piece of jewelry, if you're crafty. Use what you have, and make it personal. If she's been talking about something for a while, consider buying it for her to show her that you've been listening. Be careful not to get her things that she doesn't want: she will still see that you care, but she may feel less appreciative. Tease her in a friendly and casual way. Always remember any inside jokes between the two of you, and bring them up so that she knows that you remembered. Try to understand her sense of humor so that you can make her laugh even more. If you go out of your way to brighten her day, it will show her that you care. She will...


Будьте внимательны и участливы в общении. Задавайте вопросы. Не будьте занудой. Сделайте из ваших ответов вопросы. Не бойтесь говорить о себе. Используйте смайлики и стикеры, но не злоупотребляйте ими. Не форсируйте общение.

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Read and respond carefully. Conversation is all about taking cues and riffing off of what people say. While you are talking to the person, be aware of what the conversation has covered and where it is going. In this respect, talking to people online can even be easier than speaking in person. You should be able to scroll back through the conversation if you need to remember a specific detail. Be genuinely interested in the person. It's a scientific fact that people love to talk about themselves.  If you ask questions about someone, odds are that they'll have a lot to say.  Ask questions that lead into other questions. If you ask "So what kind of music are you into?" and they respond "I like a lot of music- some rock, some pop, some punk. I go to a lot of local shows"--ask them something like, "Been to any good shows lately?"  Avoid asking yes-or-no questions. A simple "yes" or "no" can stop a conversation in its tracks. If you must ask questions with basic or binary answers, be prepared to ask follow-up questions. Be respectful of sensitive topics. You'll have to use your intuition on this one, but as a general rule of thumb: Don't ask anyone a question that you wouldn't want to answer yourself. There is a back-and-forth flow to conversations, and you need to keep up your end if you want to keep the talk going. When you send a message, try to end each thought with a question that will prompt your conversation partner to respond.  Think of a conversation like a game of catch. If you catch the ball, then that's great--but the game cannot go on until you throw the ball back to the other person. Do not merely say, "My day was good. I think I did really well on my math exam!" Say, "My day was good. I think I did really well on my math exam! How was yours?" There is a delicate balance to be struck here: if you dominate the conversation and only talk about yourself, you may come across as selfish or cocky; but if you don't let out any personal details, you'll just be another mystery.  Be honest. If you weave a web...


Будьте внимательны к деталям. Будьте изобретательны. Умейте работать с людьми. Обладайте базовыми знаниями математики.

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Being detail-oriented is an incredibly important part of the job, even if you’re working as a commercial baker. You’ll need to closely monitor your baked goods to make sure that they don’t burn while being cooked to perfection. If you bake cupcakes or cakes, then you’ll need to have an eye for detail in order to decorate those cakes and cupcakes to perfection. You’ll also need an eye for detail in order to follow recipes and cooking instructions to perfection, or to tweak those recipes thoughtfully if you’re trying out something slightly different. You’ll also need an eye for detail if you’re taking orders from customers so you know exactly what they want. Though you may think that creativity may be the last skill you need when it comes to being a baker, in fact, you may need to use your creative faculties to succeed in your career. If you work as a craft baker and create your own recipes, you may need your creativity to try something different, so you can keep your customers interested in your goods. You may also need your creativity if you’re missing a certain ingredient or two while still needing to cook a certain baked good or pastry, or if you want to fix a recipe where something has already gone wrong. Sometimes, the most important part of your job will lie in improvising, and you’ll need your creativity to make things work. Of course, if you don’t work for yourself, you shouldn’t spend all day experimenting, or you’ll have an unhappy boss and many confused customers. However, if you have the means and the green light, then being creative can lead to some of your best discoveries. You may think that bakers work in isolation, perfecting their craft as they make delicious treats. However, people skills are actually vital for most bakers. If you work in a retail store where you have to interact with customers, then you’ll need to have people skills in order to talk to customers, take their orders, and keep them happy with your store and your products. As you move further along in your career, you may have...


Будьте внимательны к своим ожиданиям. Контролируйте то, что можете контролировать. Измените ситуацию. Напомните себе, что чувства имеют силу, но не всегда являются “истиной”.

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Sometimes, the way you feel may be mediated by how you expect to feel. For instance, if you expect that watching a movie may make you sad, you may end up feeling sad. If you notice yourself placing expectations on how you ‘’should’’ feel, hold off on making that judgment until you’ve completed the situation. Or, you may consider which situations you want to enter into beforehand. Think about what events trigger your strong emotions, and problem solve how to either avoid them or curb your response. For instance, if you tend to get anxious because you often run late for work, adjust your morning routine so that you are not rushing, and budget extra time for traffic or other surprises. If there is a group of people that bring out lots of unpleasant emotions, decrease your time with them. When you have control of a situation, take it. If you find yourself constantly disappointed in yourself or your abilities, modify your expectations. You may be a perfectionist and feel like if something isn’t 100% perfect, it’s not worth sharing with other people. Especially if you have a deadline, it’s okay to modify the situation in order to manage your emotions more effectively. For instance, you can say, “While my project isn’t 100% perfect, I’m proud of it and I know I did good work.” If you tend to have lofty ideas and expectations, start modifying how you accomplish them. For instance, you can call in help from other people, or choose a goal that is less lofty, but attainable. ” While you are absolutely allowed to feel your feelings, remember that a feeling doesn’t equate with truth. This is also true of thoughts. When you feel like reacting to something, remind yourself that you may not have all of the information yet, and your thoughts and feelings may change. Your thoughts and feelings change constantly and do not define you.


Будьте внимательны к тревожным знакам. Обезопасьте свой дом. Делитесь своими мыслями с тем, кому доверяете. Найдите истории других людей. Подготовьте план.

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In an intense emotional state, you may underestimate your own ability to take your life. Regardless of how you feel, seek help if you experience any of these warning signs, using the resources described in the crisis section:  Social isolation, withdrawal from friends and family, thoughts of not belonging or being a burden Extreme self-hatred, feelings of hopelessness Sudden mood changes (including for the better), rage outbursts, low tolerance for frustration, agitation or anxiety Increase in alcohol or drug use Insomnia or severely disrupted sleep Talking about suicide, planning it, or acquiring tools for suicide While self-harm is not the same as suicide attempts, the two are strongly linked. Seek immediate attention if you inflict serious or frequent self-harm, including punching walls, pulling out hair, or scratching your skin. Having easy access to dangerous items increases the chance of suicide. Don't make it easy to change your mind. Lock away anything you could use to harm yourself, like pills, razors, knives, or guns. Give them to someone else for safekeeping, throw them away, or put them in a place that's not within easy reach.   Minimize alcohol and drug use. Despite the temporary good feelings, they can make depression worse or harder to deal with. If you don't feel as though you'll be safe in your own home, go somewhere where you do feel safe. Stay with a friend, or go to a community center or another public place where you can hang out. Your support system is very important when you're dealing with suicidal thoughts. You need people you can trust to hear you out without judging you for feeling despair or trying to give advice that hurts more than it helps. Even well-meaning people can sometimes make you feel guilty or ashamed for feeling suicidal. Try to spend time with people who will listen and care for you without judgement instead. If you aren't comfortable sharing with anyone in your life, read about the award-winning, global Buddy project on their twitter page, and sign up for a buddy...


Будьте внимательны на уроках и получайте хорошие оценки. Делайте домашнее задание. Наладьте хорошие отношения с вашими учителями.

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in class and get good grades. School may seem boring, but it is important to try to do well. Good grades will give you more options in the future. Make sure to jot down any homework or test deadlines when you get them so that you don't forget to complete them and prioritize your study deadlines. When it is recommended to write notes from your classes, write notes, as this is one of the best ways for informing your revision before writing essays and sitting exams.  If there's something you don't understand, ask somebody! Read it through carefully again, and then if you still don't get it, ask a friend or a teacher. Despite what people might imply, there is never such a thing as a dumb question; it is better to get clarity than to stew in the dark, unenlightened. When you get home from school, do a quick recap on what you learned that day. This will help you for when you need to revise it as it cements the day's learning and is much easier than cramming at the last minute. And while it may not seem like it now, learning-as-you-go creates long-term remembering whereas cramming trains only short-term memory and prevents you from truly learning and having access to that information in the future. . This sounds like a no-brainer, but doing your homework effectively doesn't just mean sloppily writing something down and handing it in. Do your best on every assignment, and as already stated, ask questions when you don't understand something. Plan a homework schedule so that you don't get yourself into a time crunch. This is especially important in high school because you may need to ask a few of your favorite teachers to write recommendations for your college applications. The better they know you, the better those recommendations will be. But more than this, these people can serve as mentors and guides as you move through high school and you can learn much from their knowledge and experience.


Будьте внимательны после возвращения домой вечером. Старайтесь не оставаться наедине с людьми, которые могут причинить вам вред. Сделайте свой дом максимально безопасным. Поговорите со своими родственниками. Знайте, когда следует обратиться за помощью.

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When you’re coming home at night, look around. Do you see anyone hanging out around your building door? Do you see any suspicious cars in your driveway? If you do, call someone for help, or even just get a friend on the phone and have a conversation with them while you get safely into your home and lock the door. A good friend will understand, even if it’s late. Since you are most likely to be raped by someone that you know, protect yourself by not being alone with someone that might hurt you. Be careful around new friends and other people that haven’t fully earned your trust yet, like neighbors. Don’t go into a neighbor’s house alone or have them over when you’re alone in your home (the same with new friends) until you know them much better. Have a safe place that you can go within your home, if you’re worried about threats from your family. Consider putting a lock on your bedroom door, for example, if you have reason to believe that you are under threat from a family member.   Of course, if you’re still a minor, you should consult with CPS if you really believe you are under threat. You should not stay in a home that is not safe. Loving your family is not a good enough reason to put yourself at risk. If you are an adult and feel at risk from your spouse or other family member, you may want to contact a friend or local women's shelter that can take you and your children until the situation is resolved and another solution can be found. Let your family know when someone makes you uncomfortable or does something bad to you. Many family members would be willing to stand up for you or get you help, but they may not be aware of what is going on. It can be a very scary experience, but any family member that is not willing to believe you or at least investigate further isn’t worthy of your love. To avoid being raped by someone you know, all you can really do is look out for signs of trouble and get out or get help before the situation escalates to rape. For example, an abusive relationship can easily lead to rape....


Будьте внимательны. Общайтесь. Внимательно слушайте. Живите настоящим.

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Think about your own personal life, as well as the relationship you share with family, including parents.  What aspects could be made more comfortable, productive, or enjoyable?  Below are exercises in mindfulness that can help you be a better daughter:  Strive for excellence in all tasks you undertake. When you complete tasks without a commitment to success or improvement, you show a lack of concern for the people impacted by the outcome.  Instead, demonstrate love, care, and respect by attempting to complete all tasks  successfully, pushing for above-average outcomes.  Let your parents feel proud of what you have accomplished Look for new ways to make positive changes. This could be something as simple as planting flowers in your parent’s garden or deciding to ask your supervisor for a promotion at work. When you make a personal effort to bring happiness to yourself or the people who care about you, you demonstrate a commitment to being a better person for yourself and others. When long periods go without talking to your parents, it can be difficult to make the call when either party needs help or support.  For this reason, try to reach out to your parents as often as is convenient and comfortable for both of you.  For younger adults, this could mean daily check-ins via text to a conversation over dinner.  For adult children, try to text and/or call your parents multiple times a week. It doesn’t have to be an important message.  It might be as simple as seeing your mom’s favorite flower and wanting to say “hi,” to sharing a funny observation from work.  Reach out first.  Don’t always be the one waiting on a phone call or text.  Make time to talk to your parents and call them.  Or if you live away from home, invite them to come visit.  By reminding our parents of their importance to us, we cement bonds and offer reassurance. When parents tell us to listen, it means more than just nodding while they talk.  Demonstrate that you are not only engaged but learning through active listening.  This is not just an...


Будьте готовы бороться с обидами. Пойдите на компромисс со своей мамой. Знайте свой план и твердо его придерживайтесь.

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It will be difficult to pull off a small wedding without stepping on anyone’s toes. Take the bull by the horns and explain to any offended would-be guests that you love them and you appreciate their support but not all their requests can be accommodated.  Express sympathies to your offended family. Always be compassionate and apologetic. Explain that it wasn’t your intention to offend and let anyone who feels offended know you value them not only as a person, but you also value their desire to be supportive on your special day.  From the get go, you can offer clues that it will be an intimate affair by saying things like, “we decided to go with a smaller venue” or "our budget is pretty minimal." This will help manage expectations before any potentially uncomfortable confrontations. Your mom’s dream wedding might include triple your guest list and an expensive menu. Keep your guest list down by allowing compromises loaded in your favor. For example, let your mom know you can accommodate your Great Aunt’s sister in law, but in exchange you can’t send invitations to your dentist’s entire family.  Take the blame for mom. If she feels your wedding will be the talk of the century with it’s short guest list, allow her to blame it on you. For example, she can tell her friends that you’re a force to be reckoned with, and your obscene wedding plans are completely out of her control. If she’s embarrassed by your lack of guests, this will help temper it down.  Keep mom feeling busy and important. If you don’t care for wedding favors, allow her to take the project on as her own. Give her near full control of the project but still express the value of the responsibility she has taken. No one wants to be given busy work. When it comes to weddings, friends and family may act as if their opinion is more important than yours. Always remember that this is not the case. You and your future husband are the sole decision makers for your upcoming wedding. Planning tantrums can be avoided by carefully discussing intentions at the...


Будьте готовы к негативным эмоциям. Проявите уважение. Будьте тверды в своем решении. Побуждайте своего бывшего партнера к самостоятельности и заботе о себе. Позаботьтесь о себе. Избегайте контакта после расставания.

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As if a breakup weren’t hard enough, Capricorns have been known to be jealous and angry when it comes to matters of love and broken hearts. This is largely because Capricorns can have a very strong instinct for self-preservation, and that means being defensive and unforgiving when they're hurt.  Despite having spent weeks, months, or even years with this person, be ready to see a side of his or her personality that you’ve never seen before. For example, be ready for accusations, jealousy, and having all the blame leveled at you. Even if your ex is acting jealous or irrational after the breakup, take the moral high ground and ignore the behavior rather than responding in kind. Just as you wouldn’t appreciate your ex gossiping, lying, or spilling secrets about you, so too should you be respectful of the other person’s feelings and privacy. Once you’ve made up your mind, don’t let the other person—or anyone else—change it. Capricorns can be stubborn and set in their ways, so if your ex thinks you two should still be together, it’s possible that he or she may try to convince you of the same.  Once Capricorns commit to a person, their natural loyalty leads them to preserve that relationship, and they have a hard time letting go.  To help keep your mind off the breakup and to remind yourself how great life can be without the other person, try reconnecting with old friends, rekindling your love of old hobbies, and taking time to care for yourself. You can listen and be considerate of the other person’s feelings, but you can't take responsibility for him or her. In the end, it’s up to him or her to get through the breakup alone and with other friends and family. You can encourage this by:  Suggesting that he or she take some time away to think and process what's happened. Recommending that he or she spend more time with other loved ones. Reassuring the other person that life will go on and that you'll both be better off for the change. Reminding your ex that while the breakup is painful, the hurt will become easier...


Будьте готовы к некоторым проблемам, связанным с обязательствами. Не торопите события. Держите свои ожидания под контролем. Будьте готовы к финансовым трудностям. Обсудите афиширование ваших отношений. Убедитесь в удовлетворении своих потребностей. Поделитесь своими чувствами.

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Someone who has gone through a divorce in the past year may not be ready for a serious relationship. If you're only looking to date casually yourself, this may not be an issue for you. However, if you're hoping for a more serious romance, make sure the man in question is ready to commit to a romantic relationship.  If someone is recently divorced, they may have hesitations regarding commitment. A divorced man may enjoy your company at first, but become nervous if things get serious. He may be afraid of repeating old patterns or mistakes. Going into the relationship, keep in mind emotional intimacy may be an issue.  Think about what you want out of the relationship. Are you looking for a potential long-term partner? If so, someone with commitment issues may not be the best choice for you. However, if you're at a time in your life that you're uninterested in a serious romance, the question of commitment may not be as important. You may be fine pursuing something casual. When dating a divorced man, the relationship may progress slower than usual. Normal relationship milestones, such as meeting the parents and giving things an official label, may happen at a slower pace. Even amicable divorces are painful, and a divorced man may proceed with hesitance.  Understand what your partner is going through. In addition to the pain of a divorce, there may be added scrutiny from family members. His parents or siblings may, for example, be distrusting of a new partner. It's not uncommon for a divorced man to want to take things slow. Try to be patient during this process. If you really like this person, it will eventually be worth the wait. If you get frustrated, try to think of all the reasons you're continuing with the relationship. Remind yourself why you were initially drawn to this person. Navigating a new romantic relationship is always tough. Divorce, however, adds another layer of complication. Do not go into the relationship with specific expectations of how things will progress. A divorced man may be somewhat...


Будьте готовы к некоторым трудностям во время дрессировки. Установите правила и придерживайтесь их. Будьте терпеливы во время дрессировки мопса на дому.

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Pugs can be difficult to train. This is because they are strong-willed rather than stupid. In fact, you could say they are highly intelligent because they work out what they want and then go ahead and do it regardless of your opinion. This does not mean you should give up on training, but just be extra patient and be prepared to put in the hours. Thoroughly acquaint yourself with recommended training techniques such as reward-based training. Getting you pug onside with rewards and then getting him to work for those rewards is what will crack the training in the end. If your pug isn't allowed on the furniture, make sure every member of the family applies this rule under all circumstances, even on the weekend. A pug given inconsistent instruction will select the version it prefers and inconsistency will make the training even harder. Pugs have a reputation for taking longer than other breeds to be housetrained. Crate training and using positive reinforcement may help you to housetrain your pug a bit faster.


Будьте готовы к отрицанию. Установите границы. Определите последствия. Психологические консультации.

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Controllers often do not know they're controlling. In fact, many controllers feel as though they are being controlled, which may explain why they feel the need to be so assertive. If you are dealing with a spouse who is habitually over-controlling, you will most likely have to convince them that they are controlling, which may take some time.  Be as respectful as possible when having this conversation. If you want to save your marriage, you should not attack your spouse's character. Instead, focus on the kinds of actions or situations that upset you. Use as many examples as possible in explaining what you mean by "controlling." Once you have a conversation with your spouse about their controlling behavior, you will need to make it very clear what you are willing to tolerate. Explain to your spouse in as much detail as possible what kind of behavior needs to be corrected.  You may want to make a list of the biggest problems and brainstorm with your spouse about specific things you can do to avoid those problems in the future. Keep in mind that there is a chance your spouse will think you are controlling as well, so be open to listening to any boundaries that they might propose. Your spouse may need to be reminded of your limits every so often, so it's a good idea to decide what kind of behaviors warrant consequences and what those consequences will be. This should only apply to major offences that cannot be addressed in any other way.  For minor offences, your spouse may benefit from a simple reminder of your boundaries. Don't overuse consequences. Withholding privileges or affection as a consequence for the tiniest offence is what controlling people do! Your consequences may have to be quite serious. For example, you may decide that you will move out of the house if your spouse does not make an effort to treat you with respect over the next month. If your spouse is unwilling to acknowledge the controlling behavior, or if the two of you are unable to correct the issues on your own, consider seeking...


Будьте готовы к последствиям. Выберите подходящее время. Не делайте признания. Будьте уверены в себе Пригласите ее на свидание. Будьте предельно ясны в том, чего хотите. Объясните, насколько важна ваша дружба. Сохраняйте спокойствие, если она ответит “нет”.

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Friendships can be delicate, and unrequited romantic feelings can cause awkwardness. Asking out a friend can change the friendship, change group dynamics with mutual friends, and can even end the friendship.   Be aware that asking your friend out might strain the relationship, and you may not see each other for a while. Once you ask your friend out, she may not feel comfortable being friends with you anymore. Even if you want to keep it private, your mutual friends might find out as well, and relationships with them could also become strained. While you might ask a stranger out on a date in front of other friends, the dynamic is different when it’s someone you're already friends with. When you're planning to ask her, make sure that:  She’s in a place where she's comfortable You can both leave separately if necessary You're alone or not around other friends Avoid approaching the subject like you have a secret you want to tell her, and don’t start by saying you’ve had feelings for her for a while.  Instead, ask your friend out just like you would if she were any other crush. No matter how nervous you are, on the outside you should try to act like this is any other meeting between you two. Act as though you know she's going to say yes, and when you ask her out:  Be direct Look her in the eyes when you ask, not at the ground Try not to be too nervous, and avoid fidgeting Stand or sit up straight Keep your chin up While you should broach the topic of the date with your friend like you would anyone else, you might want to make the proposition a little more special. Since you know her and know what she likes, customize the date for her. Be sure to include a specific time and date. To ask her out, say something like:  “I know you’ve been dying to try that new restaurant, and I want to take you there at 8 p.m. this Saturday, just you and me. What do you say, is it a date?” “You keep talking about that adventure. Let’s go on a date this Sunday at noon and I’ll take you.” When you’ve been friends with someone for a long...


Будьте готовы к резким переменам настроения. Знайте, каковы признаки депрессии. Ухаживайте за собой. Найдите поддержку.

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Your hormones will be at a high while you are pregnant. You might feel unnerved when you go from smiling one minute to crying the next. Don’t worry! This is normal. Just try to find healthy ways to cope with these moods swings.  Allow yourself to process your emotions. Don’t try to force yourself to smile when you’re upset. It’s okay to let yourself cry for a few minutes! Take a break. If something is upsetting you, walk away. You can walk around the block or flip through a magazine until you feel better. Many women experience depression during pregnancy. Watch for symptoms such as anxiety, persistent irritability, or the inability to sleep. Check with your healthcare provider if you notice these symptoms. They can offer advice or refer you to a mental health specialist. Don’t be afraid to ask for help. Be kind to yourself. Don’t beat yourself up for having mood swings or feeling tired. Instead, allow yourself to relax. Make time each day for something you enjoy, such as watching an episode of your favorite show or reading a book.  Indulge in a nap when you need to. Try to get rid of negative thoughts. For example, if you’re concerned about body image, remind yourself that your body is doing exactly what it should! You’re going to be going through a lot of changes, both physically and emotionally. It’s important that you have other people that can help support you. Don’t be afraid to lean on your family, friends, and partner.  Have lunch with a friend. You can talk about any anxiety that you are feeling, or just relax and gossip! Ask your partner to take over more of the household duties. If you generally cook, ask them to make dinner a few times a week. If someone offers to help you, let them!


Будьте готовы к случайным встречам. Старайтесь не говорить гадостей о своей бывшей пассии общим друзьям. Постарайтесь поставить точку в этих отношениях.

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If you live in the same city, go to the same school, or have the same social circles, it is much more likely that you may run into your ex unexpectedly from time to time.  Be prepared for the possibility of an encounter.  Think about what you might say.  Remember to keep it brief and respectful. Consider how you might respond to certain questions, such as, "Are you seeing anyone new?" or "What have you been doing since we last saw each other?" Think about what you need to do to remain calm. If you know this encounter may be anxiety-provoking, have a friend or person to talk with after you meet you ex unexpectedly. If you were dating your ex for a while, you may have some mutual friends.  Avoid talking badly about your ex with friends of your ex.  Don't force them to choose sides.  If you need to vent about your ex, do so with people who don't know your ex.   Consider talking with people who already were good friends with you well before your ex was in the picture. If you're at a friend's party, and there are many friends of your ex there, keep the conversation light. Avoid trying to start drama, or making people feel uncomfortable.  Most people don't want to feel "caught in the middle" of a break-up. Unexpected encounters with your ex will feel less stressful when you have moved on and found closure in your relationship.  Jumping into a new relationship may indicate that you've moved on, but finding closure is a separate and important thing.  Process what happened in your relationship.  Avoid self-blame or blaming your ex.  Understand that sometimes good people aren't right for each other.  And sometimes, the people you trust will hurt you. Take care of yourself, and focus on self-love.  Do things that make you feel better about life after your ex, and help you to focus on the future. Consider talking with a counselor for an outsider's perspective.   If you become very anxious and overwhelmed in these unexpected moments, a counselor can help to teach you about healthy coping skills. Talk with your friends and...


Будьте готовы ответить, если родители приводят аргумент, основанный на Библии. Будьте готовы ответить родителям, если они скажут, что вас будут дразнить. Будьте готовы ответить на аргумент родителей, которые могут сказать, что длинные волосы преуменьшают профессионализм человека. Будьте готовы ответить родителям, если они переживают о том, что другие люди могут осудить их.

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Your parents might argue that the Bible forbids men from wearing their hair long. You can counter that argument by using the Bible as well. Show your parents places where rules from the Bible are not followed in today's society. Additionally, you can use text that supports your rights as a child.  For example, you can argue that the Bible states that women should wear headdresses as a sign of submission to their husbands. Most modern women don't do this, but they are not seen as being in opposition to the Bible. Additionally, Ephesians 6:4 says, "Do not exasperate your children." Parents should take the biblical advice and learn to pick their battles with their children. According to the Bible, parents should try not to apply too much control over minor issues in their children's lives. Parents might worry that you'll be called a girl or gay because your hair is long. Respond to this by reminding your parents that you are mature enough to not believe these sexist stereotypes. Also, reassure your parents that you are strong enough and confident enough to handle teasing.  Reassure your parents that you are able to assert yourself in the face of teasing. Show them that you are able to not only point out bullying, but to tell the aggressor to stop.  Show your parents that you are mature enough to ignore bullying. By walking away or looking disinterested, you take away the bully's power and help stop the teasing. Tell your parents that this is discriminatory and that there is no correlation between the length of someone's hair and their professionalism. In addition, you can remind them that you're just a kid and that you can always cut your hair when it's time for you to move into the business world.  You can use women's hair as an example. Straight hair is often seen as more professional on women but that doesn't determine her capabilities. Tattoos are also a great example of individuality, and their place in the business world is hotly debated. But remind your parents that their are doctors, teachers, and...


Будьте готовы показать свою уязвимость и честно выражать свои чувства. Начните строить доверительные отношения Когда партнер решает поделиться с вами своими мыслями, внимательно выслушайте его. Задавайте друг другу открытые вопросы на личные темы. Не стесняйтесь попросить партнера о помощи.

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Emotional intimacy means being honest with your thoughts and feelings, even when they’re uncomfortable. Be willing to share your needs, hopes, and fears with your partner. While opening up can be scary, a good partner will be supportive and try to understand you better.  Being open about yourself can help you and your partner learn from each other and support each other in a new and deeper way. For example, tell your partner about your dream to become a pastry chef or get a graduate degree. . Struggling with trust in a relationship can lead to conflicts and insecurities, especially if you don’t feel like you can be physically and emotionally open with your partner. Prioritize honesty in your relationship. Practice saying what you mean and meaning what you say. Show that you can be there for your partner and notice that they can be there for you, too. Respect each other’s boundaries physically, emotionally, and socially. For example, if your partner values privacy, don’t share intimate details of your relationship with people who know them. If you agree to keep something private, keep it private. A solid partnership includes two people who not only hear each other, but listen to each other. Turn toward each while speaking. Put down your phones and switch off the television. Pay attention to what your partner says in a non-judgmental way and give supportive feedback. You should also feel like your partner listens to you. You can build intimacy by knowing you can say what’s on your heart and not feel criticized for your words. Get to know your partner’s inner life. Asking questions can help each of you to open up and think about what has impacted you, what drives you, and how you relate to each other. Ask questions that encourage intimacy and sharing. Focus on asking open-ended questions so that you can elaborate on answers and build some discussion.  Ask questions like “If you could choose to be anyone, real or fictional, who would you choose to be and why?” and, “What would you say to your younger self, if you...


Будьте готовы предпринять необходимые изменения. Общайтесь. Стремитесь к тому, чтобы у вас обоих было личное пространство.

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If the conversation goes well, and the result is that you get back together, then make sure this time the relationship is better. Determine what has changed or how you would like it to be different this time. Pick specific problem areas and find solutions to each one together.  If she felt under-appreciated, do something nice without expecting anything back, just because. If you felt that you never went anywhere, or did anything fun, then plan dates or fun things to do together. If communication was a problem, make sure she knows how you feel about her. Tell her how much you missed her. Make sure that as you go forward in your relationship, you keep solid communication. At the start, agree on common goals and the direction you want the relationship to go. Make an agreement with each other to talk things out if you are having problems and a plan in place for when things get rough. Communicate with each other that you are committed to moving on from what happened in the past and making it work. Acknowledge that in getting back together, it means the end of the relationship she was in with someone else. Be open and be available to talk through that if she wants to. Chances are, your lives have been wrapped up in each other recently. To have a successful relationship, you have to have your own identities as well. Make sure you have room to be your own people in your relationship together. Give her time to spend with her friends and you with yours. Engage in your hobbies and interests together if you want, but separately is good too. Build more trust and confidence in yourselves as a couple.


Будьте готовы ходить на прием к врачу, даже если уплотнение окажется доброкачественным. Если образование окажется злокачественным, изучите всю необходимую информацию. Запишитесь в группу поддержки.

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Your doctor will need to see you for follow-ups to make sure that you stay healthy. Try not to be annoyed by having to go to these appointments. Instead, be thankful that you are cancer-free!  During most of the visits, you will just chat with your doctor about how you are feeling. If you feel tired, have gained or lost weight, or experience pain, let your doctor know.  Occasionally, the doctor or nurse will take blood from you or give you an x-ray to rule out presence of cancer in the body.  Of course, you may need yearly mammograms depending on what the lump was, so that you can ensure that no new lumps have formed. All is not lost even if you don’t receive a favorable diagnosis. In this modern age, there are many types of treatments and many knowledgeable doctors out there. Don’t be too proud or shy to ask for needed help.  Feel free to get a second opinion. If your doctor doesn’t seem super knowledgeable or you just want confirmation from an additional source, see someone else for peace of mind.  Get help with your pathology report. This document explains what the specialist found when examining your breast tissue sample taken during the biopsy. It will help your doctor decide how to treat you. Have someone in the doctor’s office help you break down unfamiliar terms.  Ask your doctor pertinent questions. If the lump is cancerous, find out what stage you’re at and how it might influence your health and longevity. Inquire about other tests that you might be subject to, and learn about any timelines in regards to making decisions and receiving care. If you experience mental or emotional anguish during or after the screenings or follow up appointments, know that many other women are going through the same thing. There are many benefits to talking with other people, so give it a try to see if helps you feel better.  Speaking with those who can understand your ordeal will make you feel less stressed because you are able to vent about what you’ve been through.  Many support groups offer relaxation techniques,...