Сократите потребление сахара. Замените кофе аналогом без кофеина или травяным чаем. Ешьте фрукты по утрам. Выпейте стакан воды. Запаситесь продуктами, которые заряжают энергией.

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Reduce the amount of sugar in your diet throughout the day. Refined sugar can actually sap your energy and make you more tired. You can get the fuel your body needs by sticking with complex carbohydrates rather than the refined sugar. Complex carbohydrates are found in whole grains, legumes, beans and vegetables, especially starchy vegetables such as potatoes, winter squash, yams, and sweet potatoes. Sugar is a main source of fuel for the body. If you overdo it, you put yourself at risk for diseases such as obesity and diabetes. You can crash after a sugar rush, and those crashes are bad for your body and bad for your brain. It sets you up for needing more sugar to get yourself going again. That vicious cycle can cause fatigue and tire you out. Simply replacing your morning cup of caffeinated coffee with a cup of decaf coffee or herbal tea can help you to wake up. Try to wake up with a hot cup of herbal tea instead of coffee. For some extra wake up help, add some lemon. Sweeten the tea with honey to avoid refined sugar. Try the following flavors:  Peppermint tea is a great drink to use to wake up. The scent and taste help energize you. Use peppermint tea bags or use a heaping teaspoon of dried herb per cup of tea.  Ginger tea is used in many cultures instead of coffee for that first cup in the morning. Ginger is a mild stimulant and can help energize you. You can use ginger tea bags or use a heaping teaspoon of finely chopped fresh ginger per cup of tea. Start your day off with fruit. Not only is this a healthy way to start your day, but it will also help wake you up. The following fruits are filled with vitamins, minerals, carbohydrates for energy, and antioxidants to release the energy. Try a bowl, eat a piece of, or drink the fresh juice of any of the following:  Apples Bananas Cherries Grapefruit Blueberries Peaches Plums Nectarines Pineapple A cold glass of water can wake you right up in the morning and give you some energy. Dehydration can make you less alert in the morning. Drinking an eight ounce...


Сократите потребление углеводов. Сами готовьте себе пищу. Замените рафинированные сахара натуральными. Исключите фаст-фуд из своего рациона. Держитесь подальше от продуктов, где сахар указан среди первых трех позиций в перечне ингредиентов. Прекратите пить сладкие напитки. Не пропускайте завтрак и убедитесь, чтобы прием пищи был полезным и умеренным. Сократите количество сахара в своих блюдах и выпечке. Замените лимонад обычной водой без добавок. Ешьте полезные перекусы в течение дня.

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Some people choose to cut sugary, carbohydrate-rich foods like white rice, bread, pasta, and potatoes out of their diet completely. If that seems too drastic, you can keep them in your diet, but make sure to eat them in moderation. These foods draw you into a cycle of sugar cravings by causing a sudden sugar spike in your system. Your body releases a large amount of insulin to manage the spike, which then causes your blood sugar levels to drop. This, in turn, makes your body crave more sugar, restarting the cycle. The “white” varieties of bread, rice, and pasta are the most dangerous. In place of simple carbohydrates, incorporate complex carbohydrates like sweet potatoes, quinoa, and oats, whole grain bread, brown rice, and whole grain pasta. When you eat out, you have only a limited idea what's going into your meals. When you cook for yourself, you have complete control over what goes into your body. Cook natural products like vegetables, fruits, meats, and grains from scratch rather than preparing boxed meals.  When you eat out, don't feel uncomfortable making special requests. You can ask for your meat grilled instead of fried and your vegetables steamed instead of sautéed in oils. You can use an online nutrient calculator to make sure the ingredients you use in a given meal provide a balanced diet. A balanced diet is really important. It is generally accepted that you should get the following macronutrient percentages:  40% of your calories from protein 40% from carbohydrates 20% from fat   If you actually track your macronutrient intake, you will likely notice that you aren't consuming nearly enough protein, and you are way high on carbohydrates and fat. Apps like My Fitness Pal help you to become aware of what you are putting into your body. The sugars in most processed foods are bad for your health, but those found naturally in fruits and in vegetables come packaged with other health benefits. Replace your candy bar with nutrient-packed fruits like bananas and dates. Even when baking, you can replace...


Сократите расстояние! Отобрав пистолет, быстро отойдите назад. Проверьте, зарядите, снимите пистолет с предохранителя и прицельтесь. Направив пистолет на распластавшегося на полу противника, вы прекратите схватку, что даст вам возможность уйти.

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Guns are effective at extended ranges, so it is essential to reduce distance if attacked with a firearm. Each of these techniques can be adapted for pistols and also long rifles.  If the attacker is pointing the gun at your face, it is essential to redirect the line of fire upwards to reduce the chance of collateral damage. Do so by placing the balls of your hands together and making a V with your hands. Your fingers should remain spread, however, to ensure that you can grasp the gun. Remember that your opponent is expecting some sort of reaction, so try to fuse this with a feigned raising of your arms. Grasp the barrel of the gun from underneath with the aforementioned V hand positioning. Do not grab the handle or your opponent's hands. Push up and then quickly pull down. As you pull down, step in and push your hands forward to crank the opponent's wrist back and point the gun vertically. Kick the knees or groin to disconnect your opponent. You are also in a position to twist the gun sideways. Doing so, and then quickly pulling back should force your opponent to release the gun by hyper extending the thumb.     For a gun pointed to the chest, the defense is the same as for a knife thrust to the chest. The choke hold is particularly useful here as an arm bar may be hazardous.     If the gun is aimed to the back of the head, rapidly turning into the attacker will result in his arm being next to your head. Clamp it down and finish with knee strikes to the groin, bladder, and liver, and palm strikes to the head.     If the gun is behind you, glance over your shoulder. Your opponent will be expecting this reaction. Turn and use your hips to push the arm towards the assailant's line of symmetry. Finish as in the first example.    Create distance. Tap the magazine well to ensure that it is properly seated, pull back on the feeding slide to insert a fresh round and clear any jam that may have resulted from the struggle. Check the safety and aim the gun with both hands. If the gun is a revolver, pull the hammer back...


Сократите риск. Выйдите из воды. Разделитесь. Снимите рюкзак. Примите соответствующую позу. Обращайте внимание на предвестники молнии. Носите резиновые сапоги.

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If you absolutely cannot reach shelter during a lightning storm, do everything you can to reduce your risk of being struck by lightning.  Move to a lower elevation. Lightning is much more likely to strike objects at higher elevations. Do what you can do get as low as possible. Avoid large open spaces where you are taller than anything else around you, like a golf course or soccer field. Stay away from isolated objects such as trees and light posts. Get away from unprotected vehicles, such as golf carts, and unprotected structures, such as picnic shelters. Avoid long metal structures, i.e. bleachers. If you are fishing or swimming, get out of the water immediately, and move away from the body of water. Being near water is extremely dangerous during a lightning storm. If you are caught in a lightning storm with a group of people, maintain a distance of at least 50–100 feet (15.2–30.5 m) between each person. This will reduce the risk of lightning traveling from one person to another. Take a headcount after every close strike. This will ensure that anyone struck will get emergency attention quickly. If you are hiking with a metal frame backpack, remove it as soon as you detect lightning. Make sure to leave it at least 100 feet (30.5 m) from wherever you are taking shelter. Squat down with your feet together, your head tucked to your chest or between your knees, and your hands covering your ears or flat against your knees. Do not lie flat on the ground, as this gives the lightning a larger target.  This is a difficult position to hold, and it definitely doesn't guarantee your safety. However, by making it easier for a lightning strike to flow over your body rather than through vital organs, you may be able to sustain a smaller injury from it. Cover your ears and close your eyes to protect against nearby thunder and bright lightning flashes. If lightning is about to strike you or strike near you, your hair may stand on end, or you may feel a tingling in your skin. Light metal objects may vibrate, and you may hear a...


Сократите употребление кофеина. Принимайте добавки для сна. Регулярно делайте упражнения. Придерживайтесь графика сна. Обратитесь к врачу.

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If you regularly experience problems with falling asleep, it may be time to cut down on your caffeine intake.  Caffeine can last in your system up to five hours after it was consumed, so it's usually best to have your last cup coffee around lunch time. Switch to non-caffeinated herbal teas for the rest of the evening, and try a special "sleepy-time" blend, with ingredients like chamomile or valerian, before bed. There are several kinds of supplements available in drug and health food stores which can help boost the level sleep-producing hormones in your system.  Melatonin is a hormone which regulates sleep. It can be purchased inexpensively in supplement form -- usually a low dosage taken before bedtime will do the trick. If you find yourself still waking up, try an extended-release option. Chlor Trimeton, a type of antihistamine, is another supplement that causes drowsiness and can help with sleeping problems. Valerian root is one of the oldest known treatments for insomnia, but nowadays you can take it in supplement form rather than drinking a tea made from boiling the root itself. It is believed to improve the quality of sleep in addition to reducing the time it takes to nod off. A good strenuous workout 3 to 4 times a week can help you to fall asleep as soon as your head hits the pillow, while also significantly improving the quality of your sleep.  Try aerobic exercise like running, swimming or cycling to tire your body out, in addition to a multitude of other health benefits. Try to exercise early in the day, if possible, as exercising in the three hours before bedtime can leave you too pumped to sleep. Setting up a well-defined sleep schedule can really help to regulate your sleeping patterns. Try to wake up and go to bed at the same time everyday, at least on weekdays.  Over time, this will allow your internal body clock to naturally recognize when it's time to go to sleep, helping you to fall asleep faster. Don't worry if you sleep in a little on the weekends, as this can actually be good for your...


Сообщайте информацию о себе. Ведите себя искренне и открыто. Будьте добры к людям Не распространяйте слухи. Всегда указывайте характер сведений, которые вы сообщаете.

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Rumors can spread if someone is very secretive about their life or isn't in constant communication with others. You don't have to tell everyone you meet what is going on in your life, but to prevent rumors it can be helpful to tell some people how you are doing and what is happening. Then, when a rumor gets spread it may be harder to believe because people know what is truly happening in your life. Stay in touch with your close friends, coworkers, and family. Keep them up to date on your life and ask them about theirs. When someone begins to pull away from people and becomes distant, rumors can be spread more easily. People can get upset if they feel like someone isn't putting in the effort to spend time with them and they can create rumors just from that. Or, if you look distant, people can start to create ideas that you are forlorn, depressed, or unsociable and can spread rumors about your emotional state. This goes hand in hand with communication, but it involves really being honest and open with people, even when things are hard. Many people, when struggling with difficult things either at home, at school, or at work, can begin to pull away from people and become stressed and distrusting. The best way to avoid rumors when you are experiencing these things is to be vulnerable with a few people around you.   Explain that things are hard or you are unsure about some things, and those around you will hopefully be understanding and sympathetic. Another reason to be open and honest with people is it helps create a space where they feel it's safe to be open and honest with you. If you share information with people they are more likely to share information back. Then, they are less likely to spread rumors about you because they know you have information on them. At the same time, you want to be careful about who you share intimidate details of your life with. If you know it is someone you can trust, then be open and honest with them so that they know what is truly going on in your life. If it is someone you are...


Сообщите взрослому человеку. Попросите его составить план действий. Находитесь в коллективе. Заведите друзей. Попросите перевести вас в другую школу.

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If you are being bullied, it's important to tell somebody you trust. Talk to a teacher, a coach, or a parent. It's their job to step up and help you deal with a bully, so tell them what you know. It's always good to talk to an adult. However, it's especially important if the bully has already gotten physical with you or you think the person might be violent towards you in the future. The adult should help to stop the bully. However, the adult should also be able to help you make a plan about how to deal with the situation. Ask them to walk you through ways to deal with a bully. For example, an adult may be able to assist you in finding ways to not be alone in the hallways. Bullies often isolate people to bully. If you're often alone, it makes you more of a target. Try to walk to classes with friends, or stay in places where teachers are on guard. Stay away from places you know will be empty. For instance, if you know the gym is usually empty after school, try going to the library instead. Making friends can be difficult if you're not very outgoing. It's okay to feel shy when you're trying to make new friends. Having friends, though, can make you less vulnerable to bullying, and it gives you someone to pal around with between classes.  Try talking to someone in your classes or in a club you're in. You can use what you're doing to start a conversation. For instance, you could say, "Hi, I'm Kay. This problem we're doing is really hard, don't you think?"  Make a habit of talking to the same people. Over time, you'll get to know that person more. For instance, if you see the person in the cafeteria, ask if you can sit with him or her. You could say, "Hey, we're in math together. We were talking about that awful problem the other day. Do you mind if I sit with you?" One way to get to know a person is to get them talking about themselves. The best way to do that is to ask questions. You can ask about what they like or what their family is like. You could ask what their favorite subject is or what they like to do for...


Сообщите нарушителю, что производите гражданский арест. Задержите человека, рационально применив силовые методы. Позвоните в полицию и передайте подозреваемого правоохранительным органам. Попросите кого-нибудь остаться с вами. Детально объясните, что вы видели.

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There are no specific words you must say, but you must make it completely clear that you are making a citizen's arrest. The person you're arresting must fully understand what's happening. Explain to the potential criminal why you are making a citizen's arrest. If you cannot provide him or her with this information, then you shouldn't be making the arrest.  In some states you must communicate to the individual the specific criminal offense for which the individual is being arrested for. Leave it to the police to read the person his or her rights. For now, you only need to say that you're making an arrest. You can only use the amount of force required to detain the person until the police arrive. Using a greater amount of force exposes you to legal trouble. Be careful not to harm the perpetrator unless it's absolutely necessary. Call law enforcement right after the person is detained. Some statutes in states like California and Minnesota require that a person take the arrested individual before a judge or peace officer “without unnecessary delay.” But, if you try to transport a suspect on your own and you conducted an improper citizen's arrest, you may be subjected to a lawsuit for false imprisonment. If you can't deliver the suspect or your state doesn't need you to, ask a third party to stay with you. Wait for law enforcement to arrive. If possible, avoid watching the person you've arrested alone. Having a third party help you detain the person is best for everyone's safety. The third party may be helpful in making sure the encounter doesn't get violent and might be able to serve as a witness. When law enforcement arrives, explain what you saw in full detail. Law enforcement will probably ask you to give a statement. Make sure to include everything that you saw. Explain your actions during the criminal act and the citizen's arrest. Be clear about any force you had to use to arrest the suspect. Depending on your state, transporting an individual away from the scene of the crime may constitute kidnapping or...


Сообщите новости, буквально положив булочку в духовочку. Подарите ему тест на беременность. Подарите ему что-то из набора для пап. Сообщите новости, припарковавшись на парковочном месте для беременных.

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When your husband steps out of the house, place a hamburger, hot dog, or just an ordinary bun in the oven. Whatever you use, make sure anyone can see that it's a bun.  When your husband gets home, tell him that the oven is making a funny noise or that you can't get it to work. He'll open the oven and will be initially confused by the bun there. Stand near him and wait for him to understand that you have a bun in the oven too! Wrap up the gift and put a big bow on it. Even if there's no occasion for it, sit your husband down, and make sure you have all of his attention.  Say, "There's something I've been meaning to give you. Actually, it's already yours." When he sees the pregnancy test, he'll know what it means! Giving your husband anything with "Daddy" on it will get the point across loud and clear. It can be a lot of fun to give him a small gift that lets him know he will be a father, even if it takes a minute to figure out what you mean. Here are some things you can do:  If he's cooking or grilling, you can buy a "Daddy" apron and tie it around him. See how long it takes for him to look down and see what it says. Get a "#1 Dad" mug and serve his morning coffee in it. See how long it takes for him to notice the writing. Just get him a T-shirt that says "Proud Daddy." If you really want to be playful, you can ask him to fold your laundry or hang out while you fold your laundry and wait for him to notice the new shirt at the top of the pile. You can also give him a baby shirt or jumper that says "I love my Daddy." He may be confused for a second but will know exactly what it means. If you normally hang up your laundry to dry, hang up some baby clothes in a prominent place and wait for him to ask what's going on. Buy a pair of baby shoes and give him the box. Tell him that you got him the most perfect shoes and wait for him to open it. You can also buy a pair of baby shoes and place them near your normal shoes and wait for him to notice them. This will only work if there are grocery or convenience stores in...


Сообщите о возможной причине. Выразите вашу осведомленность о том, что он или она вероятнее всего не в курсе проблемы. Не рассказывайте другу о том, что на этот запах жаловался кто-либо еще. Предложите решение. Заканчивайте разговор на позитивной ноте.

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If you can suggest a possible cause of your friend’s odor—even if it’s a white lie—it might help him or her feel like you’re being helpful rather than just critical. Some possibilities include:  Bad breath could be caused by certain foods, such as garlic. Food odors might also linger on clothing. Try saying something like: “Wow, that pizza must have been heavy on the garlic, because I can kind of smell it on you. When that happens to me, I make sure to wear X kind of deodorant.” Synthetic fabrics like nylon can retain moisture and odor more than natural fibers like cotton and wool. If your friend is wearing synthetic fabrics, mention the odor problem and say that it happens to you when you wear fabrics like that unless you wash them frequently, wear plenty of deodorant, etc. Many people are susceptible to body odor after hard physical labor, playing sports, or exercising.  Heat can cause people to sweat, which can contribute to body odor. Say the problem might be caused by the weather, if it is really hot and/or humid. Some people sweat more when they're nervous. Suggest that maybe your friend is stressed about something, and that is causing sweating and an odor problem. Remember that certain illnesses and medications can cause body odor. Since health can be another sensitive issue, you might not want to discuss these causes as a possibility unless your friend brings it up first. People are very often unaware of their own smell, whether it is good or bad. Mentioning to your friend that it’s not his or her fault if he or she wasn’t aware of the odor problem shows sympathy and can make the talk easier. You can mention again that it has happened to you, too. If a person thinks that everyone has noticed the odor and has been talking about it, things can become very awkward. If you are direct and kind with your friend, there may be no need to tell him or her whether or not others have noticed the smell. In some cases, you can give your friend direct help with his or her odor problem. For instance, you can offer...


Сообщите о разрыве при личной встрече. Договоритесь с человеком о встрече. Выберите время и место встречи. Заранее продумайте, что вы хотели бы сказать. Поговорите с ним. Приведите хороший аргумент. Завершите разговор. Дайте другу возможность высказаться. Закончите разговор. Установите границы.

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If you have decided you would like to end your friendship, make sure to do it right and give it the attention it deserves. You may be dreading it, but try and rise above those emotions and face the situation with maturity. Remember that at one time you were friends, and you may have to interact with this person in the future, so try and be as respectful as possible throughout this process.  Avoid breaking up with them over the phone. The only way this is acceptable is if you cannot see the person face to face for a long time, or if you are concerned about violent behaviors or your safety. Don't end your friendship with them over text or e-mail. It sends the wrong message about you as a person and how you deal with your friends. Additionally, it risks more misunderstandings in communication. Schedule a time and place to meet with your friend to talk about ending the friendship. Even if you are planning to have the conversation over the phone, schedule it so that you know you can both set aside some time to focus on this and nothing else. Try not to wait too long, chances are your friend can feel that something is up and waiting may make everyone unnecessarily anxious. Make the request simple and straightforward. Try “Hey, I think we should talk. When would be good for you?” There are several things to consider when planning your conversation with your friend. The goal is to create the space for the conversation to go as smoothly as possible. The following may help.  Have the conversation in a private place. It can potentially be a very emotional time and that shouldn't have to occur somewhere where you could draw an audience. Make sure you are both calm and that you are not having the conversation right before something very important such as a test or a performance review at your job. Keep a time limit in mind and avoid meeting somewhere, like over a meal, where you could potentially get stuck for longer than you would like. It is a good idea to sit down and prepare what you want to say to someone during any...


Сообщите о своем ответе в правильной форме. Будьте честным и добрым. Предложите другу собраться вместе в другой раз. Попробуйте превратить слова отказа в комплимент. Спросите у организатора вечеринки спустя несколько дней о том, как прошло мероприятие.

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If the event was transmitted by evite, then you can send an email or personal message through social media.  If the invitation was written, but on informal stationary, send a card in return. Call when a phone number is given, unless the invitation says texting is ok.  Even if the option is given on the evite, avoid offering an explanation that all guests can see. It’s much better to simply decline and send a personal message if you feel the need to say why you cannot attend.  If your potential host is a close friend, it is best to tell them you can’t make it in person, if possible, or at least over the phone. Send a written note also, closer to the date of the event, to wish them a happy party. If you just don’t wish to go, be honest and tell the host you aren’t interested in this particular event, but would love to come to other things s/he hosts in the future.  Avoid agreeing to attend something you really don’t want to attend. It will only disappoint your host more when you are expected and don’t show up, or if you change your response at the last minute. It’s ok to not feel guilty for not wanting to attend yet another baby or bridal shower in the spring. Wipe shame from your mind, and respond with a polite decline. If you are declining a friend’s birthday party or graduation celebration, wish them a great party and offer an alternative date to celebrate when it’s just the two of you. Be sure to offer your sincere disappointment that you cannot attend the original event, and thanks for thinking you were important enough to invite! This is especially important when turning down informal, but very personal,  get-togethers, like a date.  Say, “That is very sweet of you, but I will have to pass. I’d love to do something else though, just as friends.” Don’t embarrass your host by telling others about the invitation.  Keep it to yourself, just as you would like others to do when you ask them out. If you were invited to a party or event by a close friend, call them afterwards to see how their event went.  This...


Сообщите о своем отказе как можно быстрее. Напишите свой ответ в письменной форме. Изложите честно причину вашего отказа. Отправьте подарок и записку со словами поздравления, если это уместно.

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If invited to a wedding or another event for which an RSVP card is included, return the RSVP promptly. If you immediately know that you cannot or will not attend the event, let the host know right away not to expect you.  If the invitation came without a RSVP card, look on the invitation for the preferred method of contacting the host.  Send "regrets" for written invitations within a week.  Don't give the impression that you may come if you know you won't. Stringing the host along as they prepare for their event will frustrate them. If you are not sure whether or not you can attend, call the host to explain your dilemma and ask when they need a solid answer. If you plan to attend but must be late, ask the host if that is ok. If the event includes a seated meal, it may not be possible to show up at anytime. However, your host may suggest you come at the conclusion of dinner before dancing begins.   If no RSVP is requested, still call or write to the host with your regrets and thank them for including you. It is considered rude to ignore an invitation completely. “Regrets only” is often an option included on formal RSVP cards.  If you do not send the card back, you are agreeing to attend. Thank the host for the invitation, say you will not be able to make it, and wish them luck with their event. You might also tell them you would love to see them another time, if appropriate. Just don’t change your response! It’s important to stick to your original decision.  The type of note should match the type of invitation sent. For a wedding or bridal shower, send a formal card or use nice looking stationery. Never send a typed response to a personal invitation. Unless even your address on the envelope was typewritten, your host put time and effort into your invitation and you should do the same. Find examples of polite declines online if you are not sure what to say, but be sure to change the wording to fit your particular circumstances or manner of speaking. Don’t get caught plagiarizing an example you found instead of...


Сообщите парню, что вы хотите жить вместе. Объясните, почему вы хотите жить вместе. Опишите, что в настоящий момент отсутствует в ваших отношениях.

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Expressing your desire to live with your boyfriend is the first step toward opening a dialogue about cohabitation. Telling him simply that you would like to move in together will leave little to no confusion in what you are saying. Set a time to sit down together and discuss the possibility of cohabitation.  Timing is important. Don't pressure him to move in early on in the relationship and try to bring up the conversation without conflict. Allot a significant amount of time to this conversation. Not only will you have many things to discuss, but it will also demonstrate the conversation's importance. Start the conversation by expressing your satisfaction with the relationship and describing what you would like to continue, such as “I love spending time with you and I want to do more of it.” Explaining your reasons, now that you've opened up a clear line of dialogue, around why you want to move in together will help put this phase of your relationship in perspective. There are many reasons why couples move in together, like financial convenience, a step toward marriage or partnership, greater intimacy, or having children together.  Give serious thought as to why you want to move in together. If it's about finances, make a budget with both of your incomes. If it's about moving toward marriage or partnership explain how you see moving in together is a step in the right direction. Try to give specific examples, like “We could both save so much money by sharing rent,” or “I really want marriage and children in the future, and living together is the next step in realizing that goal.” Moving in together can also provide opportunities to experience missing elements in your relationship. Perhaps you both have busy professional lives and cannot spend much time together, have opposite schedules making quality time scarce, or your relationship is lacking stronger intimacy. Whatever the reason, explaining what you believe to be missing form the relationship and how moving in together can be a step in right direction will...


Сообщите подростку, что знаете про обман. Держите эмоции под контролем. Сообщите свое неодобрение. Поддерживайте открытое общение в будущем. Установите и воплощайте в жизнь наказание за обман. Рассмотрите случаи вынужденной лжи. Как реагировать на ложь, скрывающую опасное поведение (употребление наркотиков и алкоголя).

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If you've caught your teen in a lie, you'll need to address the lie and the underlying behavior (whatever he/she was lying about). However, it's imperative that you do this as carefully as you can. Otherwise your teen will just get upset back at you, and may be less likely to communicate with you about other things.  Don't act triumphant or satisfied by catching your teen in a lie. Your teen's safety should be your number one priority. State things as a matter of fact. Be direct and open without being aggressive. Say something like, "I want to talk to you about something. You told me _____ the other day, but I know for a fact that you were lying. I've talked to _____ and they told me your story isn't true." Ask your teen directly why he or she felt the need to lie to you. It's incredibly important that you don't lose your temper while dealing with your teen's lies. The situation is already difficult, and getting angry or upset will only make the situation worse.  If you remain calm, your teen is more likely to continue carrying on a conversation with you. If you yell, though, your teen may just storm off.  It's okay if you're upset, but don't take your anger out on your teenager. That will only make a bad situation worse. Calm down before talking to your teenager when you've found out he/she has lied to you. Take deep breaths, try counting to 10, go for a walk, or make a cup of tea or coffee before you sit down to talk with your teen. Say something like, "Go wait in your room. I'll be up shortly, and we're going to talk about what happened." Try to remain calm when you do talk. Your teen is likely to get upset, so you'll need to be the steady, rational one in this conversation. Start out by letting your teen know that his/her lies have hurt you and weakened your trust. This doesn't mean trying to guilt your teen, but you should let your teen know that his/her lies affect you and have a negative impact on your parent/child relationship.  Don't call your teen a liar or label your teen as untrustworthy. You...


Соорудите компактный сад-огород Сажайте растения ближе друг к другу. Используйте пластиковую мульчу для определенных культур.

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. If you are prepared to use high-quality soil, and water frequently, a raised bed will allow you to keep your vegetables spaced closer together. This makes it harder for weeds to compete, and the raised level may make weeds easier to spot as well.  Plants warm up more quickly in a raised bed. This is an advantage in many climates, but if the climate is on the hot side for your vegetables, consider digging a lowered bed instead. Sometimes referred to as intensive planting, keeping vegetables closer together gives weeds less room to grow. However, spacing is limited by your soil quality, watering frequency, and vegetable variety. You can often plant vegetables a couple inches (a few centimeters) closer than recommended on the seed packet, but it's best to attempt this by planting slightly closer each year, reversing the practice if the vegetables fail to grow quickly and healthily. Try looking up your vegetable's recommended spacing if using a raised bed. Due to the trapped heat in the soil, this method is only recommended for certain vegetables, such as tomato, pepper, eggplant, cucumber, melon, or squash. Lay a covering of black plastic over the soil in your vegetable garden prior to planting. Cut out holes where the vegetable  plants will grow through the plastic.  Keep an eye out for aggressive weeds that may continue to grow under the plastic or through the holes for the vegetable plants. Plastic will not decompose, and must be thrown away after the growing season. Alternatively, you can use black landscaping fabric. This allows water to penetrate down into the soil and is reusable.


Соорудите пароварку. Растопите вазелин и масла на среднем огне. Прежде чем наносить бальзам, остудите его.

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Fill a medium-sized bowl with 1 to 2 inches (2.54 to 5.08 centimeters) of water, and place a heat-safe bowl on top. The bottom of the bowl should not be touching the water. Try to use a glass bowl. It will help things heat more evenly. Stir the ingredients often so that they melt evenly. The texture should be smooth, and there should be no lumps or clumps. If you are in a hurry, put it in the fridge for a few hours. As it cools, it will become solid again. You can apply it with your finger or a q-tip.


Сортируйте и фильтруйте свои результаты. Обновление вашей таблицы. Изменение вашей сводной таблицы. Создание сводной диаграммы.

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One of the key features of the Pivot Table is the ability to sort results and see dynamic reports. Each label can be sorted and filtered by clicking the down arrow button next to the label header. You can then sort the list or filter it to only show specific entries. Your pivot table will automatically update as you modify the base spreadsheet. This can be great for monitoring your spreadsheets and tracking changes. . Pivot tables make it extremely easy to change the location and order of fields. Try dragging different fields to different locations to come up with a pivot table that meets your exact needs. This is where the pivot table gets its name. Moving the data to different locations is known as "pivoting" as you are changing the direction that the data is displayed. You can use a Pivot Chart to show dynamic visual reports. Your Pivot Chart can be created directly from your completed Pivot Table, making the chart creation process a snap.


Соскребите грязь бритвенным лезвием. Ошкурьте оргстекло, чтобы удалить глубокие царапины или пятна. Отшлифуйте оргстекло после ошкуривания.

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Using a razor blade or any other sharp scraping tool, carefully and evenly run the blade from side to side, removing the grime. Angle the blade to ten degrees, or at an angle that will not press into the plexiglass in a damaging way. If there are any markings that you would like to remove from the plexiglass, using a razor blade will take care of the problem.  Using a sharp tool like a razor blade is great for shaping any jagged or uneven edges. Slowly slide over the edges with the razor blade, shaving small pieces off evenly until the uneven edge suits your needs.  Be very careful with sharp scraping tools, as they could cause injury if used incorrectly. Sand the acrylic just like you would with a piece of wood, by hand or with a sander. Work your way across the surface with a more coarse sandpaper and moving on to a finer sandpaper. Do not press the sander onto the plexiglass with any force; be gentle and keep the sander moving at all times. This will decrease heat buildup, which damages plexiglass.  For deep scratches, begin with a 220 grit or 320 grit piece of sandpaper and move up to a 600 grit or 800 grit sandpaper later on. Always wear a mask when sanding to avoid dust inhalation. Use a stationary polishing wheel (or a dremel tool with a buffing pad) to bring the plexiglass back to a nice, clear finish. In order to avoid applying heat to the plexiglass, use an 8 to 14 inch (20 to 35 centimeter) diameter piece of bleached muslin with bias strips, which keeps the wheel from getting too hot.  Clamp the plexiglass in place so that it doesn’t move while buffing. Use a medium cutting compound for a glossy finish or a fast cutting compound for a higher luster finish.


Соскребите излишки жира тупым ножом. Насыпьте на пятно немного пищевой соды и оставьте ее на пять минут. Застелите пятно полотенцем и поставьте сверху утюг. Нанесите на пятно сухое чистящее средство. Промокните пятно смоченным в теплой воде бумажным полотенцем. Пропылесосьте загрязненное место. При необходимости повторите.

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Fat and oil-based stains can be very messy, but they're deceptively easy to put to rest if you know how. First off, you'll want to get as much of the excess material gone as possible before moving in to clean the stain. This can be done by scraping a knife along the surface of the carpet; this will pick up some of the material, especially if the mess is very concentrated. It is recommended you get a blunt-edged knife (like a butter knife) for this, as sharp knives may risk cutting into the carpet itself. Baking soda is very well-known for its ability to provoke chemical reactions. Placing some baking soda on the affected area will loosen the fat or oiled-based stain's grip on your carpet, making it far easier to deal with.  Cornstarch is a functional alternative to baking soda in this case. Adding some controlled heat will make the unwanted fats or oils to be much less resistant to removal. Put your clothes iron on the low or medium setting. After it heats up, apply for a minute or so and then remove it. Remember to put the towel in between the clothes iron surface and the carpet. Direct application may cause damage to your floor. Take a dish towel and dab it with a powdered detergent or baking soda. Gently rub it upon the fat stain. You should notice the grease becoming thinner within a few seconds of doing this. Blotting will give the liquid part of the fats or oils to seep up, leaving dry debris that is more appropriately dispatched with a vacuum. Vacuuming the stain will help to suck up any excess debris, now that the chemicals you've treated the stain with have been given ample time to unstick the fats. The solid matter in the stain should prove very easy to suck up. Don't spend more than a few seconds vacuuming over it; if the debris hasn't been sucked up by then, it may need more unsticking before it's truly ready. If it's not completed to your satisfaction the first time, it's a good idea to give it another shot. It's quite possible that some of it wasn't gotten the first time around.


Соскребите пятна с отполированной поверхности с помощью мочалки из очень тонкой проволоки. Если поверхность дерева ничем не покрыта, потрите ее наждачной бумагой. Используйте средство для удаления краски, чтобы избавиться от пятен на дубовой мебели.

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Dip some steel wool in mineral oil. Scrape the stain in the direction of the wood grain. Go lightly at first to avoid ripping the wood up and try to only use the amount of pressure necessary to lift the stain out of the wood. Wipe excess oil off of the wood after the stain has disappeared by running a paper towel over the surface. It’s not a good idea to use abrasives on antique wood if you care about the value. If the wood isn’t polished, finished, or stained, you can simply remove layers of your wood until the stained layers are gone. Start with a sheet of 120 grit sandpaper before stepping up to something coarser. Scrape the entire layer of the wood’s surface using back-and-forth strokes until the entire layer is gone. Wipe up wood shavings and dust with a dry cloth.  You can use a belt sander if you want to remove stains from a larger surface and keep the pattern uniform. This will change the style and pattern of your grain. If your furniture is pure oak, you can use paint remover to lift it up. Put on some rubber gloves and fill a small cup or paint tray with paint remover. Dip a clean, natural brush in the paint remover and apply it to the stain by using back-and-forth strokes. Work in the direction of the grain. Use a clean rag to wipe it up after you’ve let it soak for 4-5 minutes.  Try to avoid getting paint remover on the unstained areas of your wood. It may cause some discoloration if your wood is stained.  To stiffen the paint remover, you can make a 1-part paint remover and 1-part 5% bleach combination. Apply the solution in the exact same way to remove your water stain.


Соскребите столько жвачки, сколько сможете. Разбавьте седельное мыло теплой водой. Вам понадобится губка, которую нужно будет обмакнуть в пену. Вытрите кожу насухо чистой сухой тряпкой.

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Take care not to scrape your leather—use a plastic scraper, spatula, butter knife, or credit card to make sure you don’t damage the leather (more than the gum already has anyway). Leather soaps like Ivory Snow or Armor All work well for this. Mix the soap with the water so that it forms a thick foam. You will only be using the suds of the foam. Gently rub the suds into the gum stain. Continue to rub until of the gum remnants are removed. Only apply the suds to the affected area. Once the area is dry, apply a leather conditioner to restore any discoloration created by the gum.


Соскребите столько жвачки, сколько сможете. Хорошенько перемешайте арахисовое масло. Нанесите арахисовое масло на жвачку. Вытрите масло вместе со жвачкой. Вытрите мыло влажной чистой тряпкой.

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Use a hard, thin-edged tool to do this. You can use a fingernail in an emergency, but should try to find a plastic scraper, butter knife, or old credit card if you can. If you are using peanut butter where the oil and solid peanut butter have separated, mix the peanut butter to make sure that the peanut oil is thoroughly mixed into the butter. The oils are what break down the gum fibers and help you to remove them, while the butter is easier to coat onto the gum. Some peanut butter will stain leather. It is always best to apply a small amount of peanut butter somewhere inconspicuous on your leather (so that if it does stain the leather, no one will notice). Give it an hour or so, wipe it away, and apply a leather conditioner. If it has stained the leather, do not use it to remove the gum. Try to get as little of the peanut butter on to the leather as possible, since oil can stain leather if left for too long. Let the peanut butter sit on the gum for several hours. During this time, the peanut butter will break down fibers in the gum, making it easier to remove from the leather. Use a slightly damp, clean towel to wipe away the peanut butter and gum. The gum should easily come up with the peanut butter. If there is some left, apply saddle soap and rub in a circular motion to get rid of the gum remnants. Once the spot has dried, apply some leather conditioner to restore any damage done to your leather.


Сосредоточьтесь на  дыхании. Удовлетворите свои физические потребности. Переместитесь в спокойное место. Попробуйте составить список дел. Запишите свои мысли и чувства.

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If you find yourself anxious, distracted, or unable to focus, stop what you are doing and take a few deep, slow breaths. Breathe in through your nostrils, then breathe out slowly through your mouth or nose.  If you can, sit or lie down in a quiet, comfortable place for a few minutes while you do this. Close your eyes and try to concentrate on the sensations of your breathing. Deep breathing sends more oxygen to your brain and signals your mind and body to relax. This can calm your racing thoughts and make it easier to focus. It's hard to concentrate and think clearly if you're physically uncomfortable. Take a moment to mindfully assess how you're feeling. Close your eyes and make note of any sensations you are experiencing, and do whatever you can to make yourself feel more comfortable. For example:  If you realize that you feel hungry, take a break and have a nutritious snack. If your muscles feel tense, do some stretches. If you're cold, turn up the thermostat or put on a sweater. Stop and listen to the noise in your environment for a moment. If there's a lot of background noise (like people talking, a TV or radio playing, or traffic sounds), then this might be stressing you out and making it harder for you to focus. If you can, go someplace quieter so that you can concentrate on your thoughts. If you can't move to a quieter space, you might be able to do things to make your environment less noisy. For example, you could close a window or door that's letting in noise, turn on a fan or other source of white noise, or listen to quiet music over headphones. . Writing down what you need to do can help you organize your thoughts and develop a clear plan of action. Think about the steps you need to take to complete the task at hand, and write them down. If you're having trouble focusing because of all the other tasks you need to do, write a more general list for the whole day.  To-do lists not only serve as a guide for your thoughts and actions, but also help you focus by taking your mind off of incomplete jobs...


Сосредоточьтесь на выборе дополняющих цветов. Сбалансируйте теплые оттенки. «Подогрейте» холодный тон кожи.

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This means that the hair colors you choose should be at the opposite side of your skin tone on a color wheel to ensure that they will look good on you. For example, if you have golden skin, then an ivory blonde or an ash or mocha brown would look great on you. If you have cool skin, then a copper red, golden blonde, or honey brown would look great on you. If you have a neutral skin tone, then you will look best in muted shades, such as mahogany. If you have a warm undertone, choose a hair color that has rich chestnut or cinnamon shades. This will help balance out any of the yellow or warm undertones in your skin. If you have a warm, golden undertone and a lighter shade of dark skin, you can really choose most any hair color, from light to dark browns or reds and blondes. Highlights that contain a red base can help accent golden undertones. If you have cool undertones, pick a hair color with some warm highlights to brighten your hair. You want a warmer shade to add some dimension to your hair, especially if it's already dark brown or black.


Сосредоточьтесь на делах, к которым вы действительно неравнодушны. Ищите больше, чем просто «стандартные» волонтерские организации. Воспользуйтесь волонтерским сайтом. Поговорите с друзьями и семьей. Выберите организацию, которая научит вас чему-то новому. Волонтерство за границей.

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When you decide to volunteer, you may want to plug into the first volunteer opportunity you come across. However, you're likely to be happier and volunteer longer at an organization that supports a cause you care about. When looking for an organization to volunteer at, try to pick one with a cause that riles your passions. For example, if you're passionate about animal welfare, maybe you want to volunteer at an animal shelter. If you believe in literacy, maybe you want to volunteer at a library or a school. When you think about volunteering, your mind may focus on organizations such as soup kitchens, homeless shelters, or food banks. While those organizations are very worthy of your time, you may find other opportunities better fit your personality or skill set, ones that you may not think of immediately but that still need help. For example, you may find that volunteering with your local parks, at a prison, with youth organizations, or even for disaster relief may be more to your liking. Much like job search sites, you can use volunteer sites like Volunteer Match or Serve.gov to help you find volunteer opportunities in your area. Organizations list volunteer openings on their website, and you can search through and narrow them down, much like you would job listings. If you still can't narrow down where you want to volunteer, start asking people you know where they volunteer. You may find one of them has the perfect opportunity for you, and it can make it easier to volunteer with someone you know the first time. Volunteering with friends can make it less scary and more enjoyable because you're with people you know and have fun with. The first objective of volunteering is helping an organization and your community. However, volunteer opportunities can also benefit you. For one, they can give you career experience you don't have. Some organizations will also offer you training and career development. Consider how volunteering at a particular organization may benefit you in the future.  For instance,...


Сосредоточьтесь на дружбе. Принимайте неудачи. Сохраняйте воспоминания и делитесь с группой.

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A cooking club offers its members hospitality in its truest form. Our culture often misunderstands hospitality as entertaining in high style. But true hospitality is not about impressing people, or creating the perfect experience or the fanciest dishes around a Pinterest-worthy table. Rather, it’s about being authentically welcoming, making others feel comfortable.  Treat hospitality as your chance to express your love and warmth for others through sharing food, time and attention to each other. It isn't about who can do the better job at entertaining. Be welcoming and gracious when hosting others in your home. Be willing to try new things and to share ideas together, so that you all make interesting discoveries about the art of cooking. Enjoy the company of your friends as much as the food. This is not a place to compete or try to outdo one another. The group members should understand that the cooking club is a place of giving each other the space to learn and to share. As Niequist notes, "[i]t’s about declaring your table a safe zone, a place of warmth and nourishment." Encourage the club members to experiment and be supportive when their endeavors don't work out as they'd hope. Use the lessons you all learn together to improve your cooking skills and techniques. Take plenty of photos of the food you cook and the fun you are having together. Consider compiling an eBook of the recipes you make together and sending this around to each other. And if you like, share the photos (and recipes/tips) online with other friends and followers, on sites such as Facebook, Twitter and Google+. Readers will enjoy seeing the smiles and joy of club members, as well as learning something from your experiences.  Consider running your own blog for the cooking club. Either a passionate enthusiast of blogging could take on this role, or all of you could offer to do a write-up in rotation. The blog could report on club events, recipes tried, cookbooks reviewed, club members' wisdom, etc. Pinterest, Indulgy and the like are good to...


Сосредоточьтесь на конкретных интересах и талантах. Не ограничивайтесь только минимальными рамками. Вкладывайте частичку себя в электронные письма, заявления и другую корреспонденцию. Умеренно задействуйте лесть. Напоминайте о себе после собеседований, знакомств или встреч.

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Pursue and promote particular interests, whether you want to be famous or to make a noticeable college application. Decide what you’re good at, figure out concrete ways to apply your talents, and communicate your skills to others clearly.  For example, if you love computer science, join relevant clubs, like a coding or robotics club. Don’t join 10 activities at school just because you think it’ll look good on a college application.  If you’re applying to a job, ask your references to promote specific skills. Ask them, “Would you relate how I trained new employees? I'd like to highlight that I can master new abilities and communicate information clearly.” Always try to exceed your own expectations and those others place on you. People will notice when you go above and beyond at work, school, or in your relationships. For instance, your teachers will notice you more if you participate in class and go to extra help sessions, even if you don’t get the highest grades in the class. Adding a personal touch will help you stand out, especially in written forms of communication. Include a personal detail about yourself, like a memorable story or reference to a face-to-face conversation you had with someone. For example, if you want a college application essay to get noticed, don’t write something generic about how you look up to a parent or teacher. Instead, tell an interesting story. Maybe you were on a field trip to the science museum, and you, your biology teacher, and a couple friends got stuck in an elevator. While you were stuck, you had a deep conversation that inspired you to pursue biomedical research. As long as you don’t go overboard, a bit of flattery can get you noticed. Try to offer specific, sincere compliments instead of heaping on piles of fake praise. For instance, suppose your teacher marked up the first draft of your paper with red ink, but their feedback helped you write a fantastic final draft. You could say, "I really appreciate the time you put into critiquing my first draft. Your feedback...


Сосредоточьтесь на настоящем. Напоминайте себе о том, что вам нравится этот человек. Думайте о нем как о друге. Помните, ваш спутник тоже нервничает. Поощряйте своего спутника говорить. Не спешите с выводами. Выполняйте  дыхательную гимнастику.

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One way that people give into their anxiety is getting trapped in their heads and thinking about worst-case scenarios or situations that are not real. Be present on your date by staying in the moment. Staying in the moment can help keep you focused on the person in front of you, which can help you stay calm.  Tell yourself, "I'm going to enjoy this moment and not listen to my thoughts." Thoughts are not reality, and they keep you away from the moment. Pushing your thoughts aside can help you enjoy your date. Focus on what is going on around you. Don't think, "My date doesn't like me." Instead, pay attention to your date and interact with them. They probably like you quite a bit since they agreed to go on the date in the first place. Don’t forget that your date likes you, too. They agreed to go on a date with you, so that means you both already have some kind of mutual attraction. Consider why you like this person. Are they physically attractive? Or do you think they have a nice personality? It doesn't matter why you like them. Remember that going out with the person you like is an exciting and happy moment. If you look at your date as someone you don't know well, you may get nervous and won't be able to just be yourself. Talk to your date as you would a friend. Playfully tease them as you might your friends, tell silly stories, and don't be afraid to show off your wonderful personality. Treating them as someone you want to be around, and who wants to be around you, can help you feel more at ease. Not focusing on the romantic pressure can also help you act more natural. Almost everyone who goes on a first date is nervous. That means you’re not the only one nervous on this date. Sometimes, reminding yourself that the other person is just as nervous can help calm you down and help you enjoy yourself. Some people think that they need to fill up every silence because silences make them nervous. They may also think that silences mean awkwardness and that the date isn’t going well. Two people who don’t know each...


Сосредоточьтесь на положительном. Протяните руку помощи другим. Ежедневные положительные суждения. Отличайте мнения от фактов. Цените свою уникальность. Окружите себя положительной социальной поддержкой. Проконсультируйтесь у психолога.

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Instead of spending your time feeling shame for not measuring up to your or anyone else's standards, focus on all of your accomplishments and achievements. You'll see that you have lots to be proud of and that you offer real value to the world and to yourself.  Consider writing down your achievements, positive attributes or things you like about yourself, and the ways in which you have helped others. You can write in a freestyle manner or create a list of different categories. See this exercise as never-ending; always add to the list as you do new things, such as graduate from school, rescue a puppy, or win an award. Also drawn attention to things that make you happy with yourself; maybe you like your smile or like that you are goal-directed. Return to your list whenever you have doubts or feel that you are not measuring up. Recalling all of the things that you have done and continue to do will help you build a more positive self-image. There is significant research indicating that people who help others or volunteer have higher self-esteem than those who do not. It may seem counter-intuitive that aiding others helps you feel better about yourself, but the science suggests that connecting with others increases our own positive feelings about ourselves.  As a bonus, helping others makes us happier! In addition, you will also be making a real difference in someone's world. Not only will you be happier, but someone else might also be as well. There are so many opportunities out there to get involved with others and make a difference. Consider volunteering at a soup kitchen or homeless shelter. Offer to coach a children's sports team during the summer. Step in when a friend needs a hand and make them a bunch of meals to freeze. Volunteer at your local animal shelter. An affirmation is a positive statement that is intended to build your confidence and encourage you. Offering yourself positive affirmations each and every day works to restore your sense of self-worth as well as increase the compassion you show for...


Сосредоточьтесь на своих сильных сторонах. Подумайте, что вызывает у вас трудности, и поставьте перед собой цели. Цените отношения, которые укрепляют вашу веру в себя. Помните, что все люди сталкиваются с неловкостью.

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This is the first step to building self-confidence. Since embarrassment is linked to feeling inadequate, reminding yourself of your positive qualities can help you feel less embarrassed in social situations.  What are you good at? What are your best attributes? Make a list. Solicit input from your closest friends and family members. Remember to list personality traits, skills and talents, physical features, social or interpersonal skills, and anything else you can think of. Read the list every morning, and add to it! Be kind to yourself, and practice positive self-talk. When you look in the mirror in the morning, smile at yourself and say, "You deserve to be happy today!" You can also pick a physical feature that you love about yourself, and give yourself compliments. Try, "Good morning gorgeous! You have the best smile!" Identify the challenges that might cause you to feel insecure or inadequate. Try to work on these challenges and set measurable, attainable goals to improve in these areas as much as possible.  For example, if you are easily embarrassed by small talk because you don't consider yourself to have strong interpersonal skills, you can first work on your interpersonal skills, then set a goal to challenge yourself in that area. Developing interpersonal skills starts by becoming aware of the messages you are sending and then practicing sending different ones. You can team up with a friend (preferably someone with great social skills) and do some role-playing to improve your skills. Be sure to check out Develop Interpersonal Skills to learn more about developing interpersonal skills. Set a small goal to initiate conversation with one peer every week. Gradually you can increase the number of conversations until you are up to one every day.  Check out Gain Confidence for more tips on how to develop your self-confidence. Sometimes a lack of self-confidence can be traced to friends or family members who berate you or put too much focus on superficial things like having the best clothes or the most...


Сосредоточьтесь на собственной ценности. Избавьтесь от чувства стыда. Поймите, что «игры» вашего возлюбленного инфантильны. Не позволяй этому человеку вернуться в вашу жизнь. Начните смотреть на этого человека так, как будто он вам совсем не важен.

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Once you start to get over the initial pain of rejection, it's time to start moving on. However, you can't do this if you don't believe you're worth it! Start to reaffirm yourself mentally. You can use whatever positive thoughts you want, but the following three work well: You are beautiful/handsome (whichever you prefer). You are intelligent. Your crush is foolish for not accepting you. Never feel like you're weak or helpless without this person. Admire your independence. Putting your former crush on a pedestal diminishes yourself. Asking someone out and getting a "no" is bad enough, but when your crush is actually rude back to you, the embarrassment can be almost unbearable. The shame you may feel will gradually start to fade — this will go faster for some people than for others. Don't continue to focus on your negative feelings from the past, replaying them over and over again in your head. Instead, let them go and pursue new, positive emotions instead. Remember that you can never change the past. This means that it's illogical to worry about it. Why worry about what you can't change? Healthy, mature people don't make fun of the people who have crushes on them after they confess the way they feel. They don't tease them afterward. If your crush did this to you, there is one silver lining: you now know that your crush is an immature, insecure person. It should feel good to know that the person you've been worrying about is definitely at fault. Over time, you should start to feel better. You should gradually start letting go of the shame and embarrassment from your experience and start focusing more on your own value. However, if your old crush works his or her way back into your life, this person can throw you off the path to recovery. If you can help it, you don't want to talk to him or her before you're 100% better. If s/he tries to get back into your good graces, don't be afraid to ask for some space. If your former crush won't get the message, be direct. It's OK to say, "I don't want to talk to you for a...


Сосредоточьтесь на том, что нужно запомнить. Задействуйте все свои чувства. Используйте мнемонику. Используйте «блочный» метод. Расставляйте «приманки» для памяти.

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Often people who assume they have a short term memory problem actually have a focus problem.  Do you always forget your waiter’s name because you never actually pay attention when he gives it?  Some theorize that because 8 seconds is roughly the minimum time it takes to transfer a short term memory to long term memory, you should narrowly concentrate on an item you want to remember for at least that period of time.  Block out distractions.  If you want to remember that waiter’s name, put down the menu, ignore the restaurant’s mood music and your kids’ complaints, and look at and listen to him when he gives it. We’ve all experienced a scent or sound that triggers a memory from long ago.  Utilizing your senses when adding to your short term memory enhances focus and builds associations that serve as markers for future recall.  When you meet someone new and want to remember his name, engage as many of your senses as you can.  Listen carefully and look directly at him as he states his name; repeat it immediately afterward; shake his hand and take notice of his grip; and even take notice of his cologne if possible.  The more sensory associations you build, the more firmly the memory is encoded.  Repeating a name, or anything else you want to remember, out loud is always a good way to help strengthen a particular short term memory.  Listen to yourself saying the word or phrase, and keep doing so with regularity. Do you remember learning “Roy G. Biv” in school to keep track of the order of colors in a rainbow?  This acronym is one type of mnemonic device, a visual or verbal memory technique that allows you to build associations among pieces of information.  Construct colorful, even silly visualizations to help encode a short-term memory.  For instance, picture a pile of trash falling onto your head when the clock strikes six to remind you to take out the trash each evening.  Singing the “ABC Song” to the tune of “Twinkle, Twinkle, Little Star” is a familiar childhood mnemonic that uses an auditory cue.  For more...


Сосредоточьтесь только на одном небольшом предмете. Сосредоточьтесь на своей связи с предметом. Четко представьте, какие действия вы хотите совершить с предметом. Сосредоточьте свое намерение на предмете.

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Place a small object, like a pencil or matchstick, in front of you. Meditate to clear your mind and get in the zone. Quiet the racing, random thoughts, and see the object clearly with your mind’s eye. Once you’ve learned to control your thoughts and visualize objects, concentrate on the energy that links you and the outside world. Visualize the matter and energy that flows through you, other objects, and the space between. See the boundaries between you and outside objects fade away, and realize that you and the object are one system. This is the idea that forms the basis of telekinesis: you and the object are one. In order to try to move an object, you need to train yourself to see and believe in this connection. See exactly how you want the object to move. Decide whether you wish to pull, push, or spin it. Concentrate on the object, and see it moving as you intended with your mind’s eye. Visualize a single motion only. Try not to get distracted or imagine it moving in various ways. Just concentrate on one action. Stay centered on the object, and send your intention to it as you would your arm or leg. Remember not to let your thoughts stray and to focus on a single action. You’re one with the object, so move it as you would any other part of your body. Don’t get discouraged if your first attempts are unsuccessful. Keep working on disciplining your mind, and try refining your abilities with telekinetic exercises.


Составьте график самостоятельных обследований молочной железы. Проведите визуальный осмотр. Поднимите руки и повторите визуальный осмотр. Прощупайте грудь. Знайте, что результаты исследований противоречивы.

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Mark on a calendar when you will do your BSEs. Aim to do a BSE once a month, preferably five to seven days after your period has ended. Doing regular BSEs will help you get to know the "normal" feel of your breasts. Hang a BSE reminder in your bathroom or bedroom so you do not forget. Also, consider starting a journal to record your observations.  Plan to do your BSE in a room with good lighting. Stand with your hands on your hips and look at the mirror. Look to see whether your breasts are their normal size, color, and shape. If you have any of the following symptoms, tell your doctor:  Noticeable swelling yet you are not menstruating at the moment Dimpling, puckering, or bulging skin Inverted nipples Nipples that have moved Redness, rashes, or tenderness. Look for discharge from your nipples. If you have discharge, check its color (yellow, clear) or consistency (bloody, milky). Be aware of nipple discharge that happens when you are not squeezing your nipple. Also tell a doctor if you have clear or bloody discharge or discharge only from one breast. Lie down. Bring the pointer, middle, and ring fingers of your right hand together. Feel your left breast with the pads of your three middle fingers in a small, circular pattern. Your circles should have a circumference of 2 cm. Feel your breast from your collarbone down to your abdomen. Then beginning in your armpit area, move from the side to the middle. Repeat the process with your opposite hand to opposite breast. To ensure you feel the entire area, use a pattern like vertical rows. Next, stand up or sit down and repeat these steps. Cover your breast again. Many women prefer to do this last step in the shower.  Feel for lumps or any other changes. You should report any detectable lumps to your doctor. You should cover your breast with light, medium, and firm pressure in each circle. In other words, do a circle with light pressure and then repeat the same area with medium and firm pressure. You need to apply light pressure to notice tissue nearest to the skin's...


Составьте график. Выводите собаку рано утром. Кормите собаку и оставляйте ей миску свежей воды. Выведите собаку еще раз на 10–15 минут. Выведите собаку на улицу, когда вернетесь домой с работы. Покормите собаку ужином. Сходите на более долгую прогулку. В конце дня выведите собаку еще на 10–15 минут.

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This will help your Greyhound learn the rules of his new home and respond to training. Your Greyhound may have been potty trained by his former owner or trainer, but he may act out by going to the bathroom in your home. You can prevent this by establishing a consistent walking and feeding schedule so your dog knows when it’s time to go to the bathroom and when it’s time to eat. Greyhounds are very active dogs and require lots of physical activity to remain happy and healthy. Greyhounds are prone to bloat, and allowing them to exert themselves soon after eating can increase this risk. Always wait at least 90 minutes after your Greyhound has eaten before you exercise him. Start the day with a 10 to 15 minute bathroom walk. If he does not relieve himself, bring him inside, confine him to the crate and feed him. Then, walk him again within 10 to 15 minutes of eating to allow him to go to the bathroom. Praise him when he goes to the bathroom with verbal praise and a treat. Most dogs will like to go to the bathroom in the same area or spot, so head to that spot during bathroom walks. Give him the same food every time you feed him, preferably a premium dog food that is made for Greyhounds. Ask your vet for pet food recommendations. Look for high quality dog food that does not contain corn, wheat, or wheat flour. You should also avoid dog food that contains meat by-products, as your Greyhound can choke on any beaks and feet in the food.  The average female Greyhound, weighing around 65 pounds (29 kg), should eat approximately 2 ½  to 3 cups per day. The average male Greyhound, weighing around 70 pounds (32 kg), should be fed approximately 3 to 4 cups per day. Always give your dog the same amount of food for each feeding session. Do not give your dog table scraps or canned dog food, as this can be hard on his digestive system and lead to health issues. You should avoid letting your Greyhound drink a lot of water after eating. Only fill up his water bowl before a meal, as drinking too much water after eating can lead...


Составьте контрольный список имеющихся у вас задач. Сначала разберитесь с самым сложным заданием. Занимайтесь в комфортном месте без отвлекающих факторов. Обратитесь за помощью, если зашли в тупик.

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Before diving in, make a list of all the things you need to do for your homework. As you complete each task, cross it off your list. The satisfaction of checking things off will keep you motivated to continue. Your first thought might be to procrastinate and put off the most difficult homework. If you get the hard stuff out of the way when you’re most alert, however, it will be easier to get through the rest of the pile. Make a plan to go through your work bit by bit, saving the easiest tasks for last. If you have a ton of homework to get through, giving it your whole attention will help you get through it as fast as possible. Find a comfortable chair and table to work at, but make sure they’re not in a noisy area. Put phones and any other distractions away. If you have to do your homework on a computer, avoid checking your email or social media while you are trying to work. If you come to a part of your homework that you don’t know how to do, ask a family member to help you. That way, you won’t get bogged down and discouraged. With a little help, you can quickly move on to the next thing. If you have the option to do your homework in a study hall, library, or other place where there might be tutors, go for it. That way, there will be help around if you need it.


Составьте краткий список того, что вам необходимо выучить. Попробуйте наскоро решить задачу. Закрепите материал. Перейдите к следующей теме. Составьте собственные практические задания.

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For math, science, and similar tests, you should have an idea of which concepts the teacher will be testing your knowledge of. Put all of them down on paper so you can check off the ones you learn. This also gives you a way to organize the concepts in your head.  Find some practice problems. Some good places to look are your textbook, on pages you didn’t do in class or homework, or the review section in the back of the book. A study guide would be ideal for this as well. If you don’t have anything to give you practice problems, you may have to write your own. Though this is more time-consuming, it may help you learn the concept. To write a practice problem, after all, you have to have some understanding of the concept or formula. It is a good idea to go ahead and see how close you are to understanding the theory. This will save you from wasting time on a problem you could already almost solve. Prioritizing your time will mean that when you get stuck, you will have less to look up in your notes and textbook.   After you get stuck, use your notes to work through the problem. Graded homework is another good place to find solutions to problems like the one you’re working on. After you have used your notes to solve the first practice problem, try another one. The goal is to be able to solve each kind of problem without help from your notes. If you can get it on your second or third try, then you can move onto the next concept. Repeat this process until you have mastered the concept. Go down your checklist using the book as you need it to solve practice problems. You want to move quickly down the list, but make sure you are internalizing the formulas you need. It will be much less stressful later on if you have taken the time to memorize everything at first. Writing your own test or study guide will help you in more ways than one. First, you have to think about and work through a theory or formula in your head in order to come up with a practice problem. Second, going back through and solving the problems makes you...


Составьте личный бюджет и придерживайтесь его. Используйте кредитные карты только для уплаты таких сумм, которые вы точно сможете погасить в текущем месяце. Помните свою цель при совершении покупок. Собирайте всю необходимую информацию, прежде чем совершать крупные покупки. По возможности старайтесь закупаться оптом. Заранее определите себе ту сумму денег, которые вы можете потратить, если у вас возникают проблемы с экономией.

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Once you know how much spare cash you have, you need to commit to spending no more than what you have. If your problem is shopping for clothes -you have a passion for fashion- you need to learn to ask yourself "Do I really need this?" in the store. Don't waste money on designer brands and shop at used clothes stores. Shop during sales, but only if you actually need things from the store.  What are you priorities in life -- good food, vacations, or just time with the family? Knowing what you personally care about buying can help avoid costly impulse buys. What things in your life can you cut and hardly notice -- such as a scone to go with your morning coffee, the 200 cable channels you hardly watch, bottled water, etc? Credit cards are not free money. Interest rates on credit cards are huge, even if they don't make you pay them immediately. Managing your money wisely means using your credit cards wisely-- as extensions of your budget, not separate budgets. That said, responsible card use helps to build credit, which is required for home and car loans. Some crucial things to remember include:  Read all of the agreement form before signing up for your card. What is the monthly interest rate? How is minimum payment calculated? Are there annual or overdraw fees? Always try and pay more than the monthly minimum. If you pay the entire balance each month, for example, you won't pay any interest down the road. One credit card is enough -- juggling multiple bills and statements is a surefire way into credit card debt. Curb spending on credit so that you stay within 30-40% of your limit. You should never get close to your limit, as this is often difficult to repay without exorbitant interest rates. Impulse buys are the bane of smart shoppers and money managers. You need to ask yourself, before buying anything, do you need this to live? Will you enjoy it for a long time, or is it a fleeting pleasure? Avoid shopping as a recreational activity, instead saving it for the essentials.  Making grocery lists will keep you on...


Составьте мысленный образ желаемого. Следуйте сценарию. Предложите альтернативу. Учитывайте потребности друга. Избегайте лжи.

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You are always less likely to hurt someone’s feelings if you can communicate how you feel and what you need without making them defensive. Try to describe in detail how you feel, and help them picture what you need.  For example, you could say, “I've had such a hard week at work. In an ideal world, I'd be able to lie in my bed all day. Can I ask you a favor? Would you mind if we didn’t hang out tonight?” If you need more time than that, you could say, "I'm going through a lot right now, and I really need some time to reevaluate things. Can I ask you a favor? It's a big one. Would you mind if we didn’t hang or talk for a few weeks?” If you want to politely decline social invitations, but you are feeling shy, just follow a script. This will help you not to overly-apologize. It is perfectly okay to say “no” without saying “I’m sorry.” Here are a few samples:  When you just want to say no: “My week has been really busy. I think I need to take it easy tonight. Thanks though!” When you don’t want to hang out with a whole group: “Thanks for thinking of me, but I have to pass. Do you want to make plans for just the two of us? I need a breather from group situations. When you aren’t up for it tonight, but still want to meet up another time: “This sounds like so much fun! Would it be possible to get a rain check?” When you really don't want their friendship anymore: "I don't know how to say this, but I don't think we really mesh with each other. I'm going to put this friendship on the back burner for a while." Any time you ask a friend for space, you run the risk of making them feel unwanted. If this is a friendship you want to hold on to, you can minimize these feelings by offering an alternative.  If you're not up for going someplace really public, maybe you'd be okay with just handing out together at home? If you really just need to be alone right now, maybe you could make plans for next week? If you need space for quite a while, maybe you'd be okay with just texting once or twice a week? All relationships involve...


Составьте памятку перед поездкой. Соберите ручную кладь. Установите будильник. Доработайте план поездки в аэропорт.

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Once you’ve packed, go back through everything and double check that you have all the necessities. You don’t want to be on your way to the airport and realize you forgot your wallet! The length and location of your trip will affect your list, but here are a few necessities to help get you started. Once you’ve ensured you have everything you need, set it together by the door so you will not forget it when you leave the next day.  purse/wallet phone charger passport and foreign currency (if traveling out of the country) appropriate clothes and shoes for your destination medications ticket (if possible do an early, online check-in to avoid standing in an extra line the day of) Look up the travel time and have a plan to stay distracted during the flight. Reading a book, doing puzzles, or watching a movie are all great ways to stay busy. Make sure you consider time during take-off and landing (often some of the most stressful moments in flight) when you can’t use electronics! If you have an early flight, allow yourself plenty of time to get up, organized, and to the airport. If your flight isn’t until later in the day, set an alarm to remind yourself when it is time to leave. Remember; for most domestic flights you should try to arrive at least 60 minutes before departure. If you’re are checking baggage, it's best to arrive 90 minutes before departure.  For international flights you should arrive at least 2 hours early.  If you are driving yourself, add an extra 30 minutes to your travel time, as parking is often a shuttle-ride away from the airport. Is a friend driving you? Send a text to confirm the time. Taking a cab? Call and order one the night before. Driving yourself? Make sure your car has enough gas.


Составьте план вашего эссе. Используйте более творческую структуру, чтобы представить ваши тезисы. Правильно структурируйте второстепенную информацию.

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You can either do this as a formal outline or just plan it in your head, but you need to decide how to present your material for best effect. If you are writing this paper for the AP test, know that the graders will be looking for a specific structure. This structure is as follows:  The introductory paragraph: 1. An introductory sentence that acts as a hook, capturing the reader's interest. 2. Identification of the issue you will be discussing. 3. Your thesis statement. The body paragraphs: 1. Topic sentence that gives one reason to support your thesis. 2. Your explanation and opinion of the topic sentence. 3. Support from your sources that backs up the claim you just made. 4. Explanation of the significance of the source(s). The conclusion paragraph: 1. State further significance of your topic from the evidence and reasons you discussed in the essay. 2. A profound thought or thoughtful ending for your paper. If you are not writing this argumentative synthesis essay for the AP test, you should plan to use a more elaborate structure than the one listed above. You can use one or more of these approaches to develop your essay:  Example/illustration. This may be a detailed recount, summary, or direct quote from your source material that provides major support for your point of view. You may use more than one example or illustration, if your paper calls for it. You should not, however, make your paper a series of examples at the expense of supporting your thesis.  Straw man. With this technique, you present an argument opposed to the argument stated in your thesis, then show the weaknesses and flaws of the counter-argument. This format shows your awareness of the opposition and your readiness to answer it. You present the counter-argument right after your thesis, followed by the evidence to refute it, and end with a positive argument that supports your thesis.  Concession. Essays with concessions are structured similar to those using the straw man technique, but they acknowledge the validity of the...


Составьте план действий на месте. Избегайте провоцирующих факторов. Приобретите ингалятор, прописанный врачом. Используйте MDI. Используйте DPI. Распознайте экстренный случай. В ожидании прибытия скорой помощи расслабьтесь и успокойтесь.

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Once you are diagnosed with asthma, create an asthma action plan with your allergist or physician. This plan is basically a step-by-step process of what to do when you face an acute attack. The plan should be written down and include emergency phone numbers as well as those of family and friends who can meet you at the hospital if needed.  When you get the diagnosis, consult with your doctor to identify your particular symptoms of worsening asthma and what you should do when they flare up (e.g. take medication, go to the emergency room, etc).  Make sure you know how to use your rescue inhalers. Write this plan down and keep it with you at all times. In general, note that prevention of symptoms is the best way to manage and treat asthma. If you know what situations trigger your asthma attacks (such as being around furry animals or extremely hot or cold weather), then try to avoid these when possible. There are two different type of rescue medications that you may have been prescribed your doctor, a Metered Dose Inhaler (MDI) or a Dry Powder Inhaler (DPI).  MDIs the are most common inhalers. They deliver asthma medication through a small aerosol canister equipped with a chemical propellant that pushes the medication into the lungs. An MDI can be used alone or with a breathing chamber ("spacer") that separates your mouth from the inhaler, and which can allow you to breathe normally to receive the medication and help the medication get into the lungs more efficiently. A DPI inhaler means of delivering dry powder asthma rescue medication without propellant. Brand names of DPI medications include Flovent, Serevent, or Advair. A DPI requires you to breathe in quickly and deeply, which makes them difficult to use during an asthma attack. This makes them less popular than the standard MDIs. Whichever you have been prescribed, make sure you are always carrying it with you. Note that when suffering an asthma attack, you only want to use an MDI filled with the rescue medication, bronchodilators (such as albuterol) , and...


Составьте план заранее. В течение дня занимайтесь тем, что не вызывает сильной усталости.

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making a plan will help you, and will help you know what you will be doing. It's easy to know what you are doing then to not, which can make you fall asleep more. If you play sports or do a physical activity as a hobby, you will probably be super tired by the time night time hits. Try to avoid staying up all night on days that you have had a game or a match that left you feeling tired. Your body will need to rest afterward, and you might be too tired to stay awake.


Составьте план и строго его придерживайтесь. Купите открытку, купите цветы или и то, и другое. Разберитесь не только в том, какой вам нужен подарок, но и в том, где вы будете его покупать. Исследуйте свой город. Уберите подальше бумажник и возьмите корзину для пикника. За лучшими идеями для подарка обратитесь к своему опыту.

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Waiting until the last minute to pick up her gift, or to make reservations at the restaurant, or to ask your boss for time off so that you can meet her at the movies is going to stress you out and create situations where you have to settle for the second (or third) best option for the day. No girlfriend’s idea of an unforgettable birthday involves their partner’s procrastination.  If you’re planning a surprise party, make sure all who would be invited have time to clear their schedules and make any necessary arrangements. Exploring a museum is a fun possibility for a birthday event, but make sure you’re entirely informed when it comes to the museum’s policies, ticket prices, and hours. Expecting everything to be open because it “seems like it should be” is a good way to have excellent birthday plans dashed at the last minute. While every girl may not be overly fond of these, the idea is sound. Small tokens that show you care and think about her while she’s not there can mean the world. Even better than buying a card is making one, no matter your skill level with the ancient tools of marker, glitter, and glue. Flowers induce emotion, when received and even when given.  You’re doing more for yourself than you might think with that bouquet! Just picking a particularly pretty flower you see growing outside and giving it to her without much pomp or circumstance can make her blush. Online retailers need time to ship to you, after all, and smaller businesses (like those found on Etsy) often adhere to different timetables than you may expect, and can take longer to fulfill orders. Digging through your neighborhood's upcoming events online can yield interesting and unexpected ideas for birthday plans, but it’s smart to be abreast of these events even if you’ve already made arrangements. Various festivals, concerts, and construction can derail your day if you’re not expecting them, so plan alternate routes to the restaurant. Along these same lines, keep up to date on your meteorological happenings. A storm system could...


Составьте план лайт-новела. Установите график.

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Of course, every great novel comes from an idea, and light novels are no exception.  Try a question you want to write about, and one that you feel you can answer. To use "Haruhi Suzumiya" as an example, what if the world can be changed by one person and that person just doesn't know it? Make sure there is a point to your plot. And don't forget your characters. Every novel, light or not, has characters (each with their own point of view) as well as a setting, plot and theme. Give yourself time to write, but don't force yourself to write when you have no ideas; if you have writer's block, give yourself time to gather your thoughts. Write up a schedule of days when you have free time on your hands, and write your heart out onto the pages, as with any novel.


Составьте план обучения собаки в выходные. Заранее подготовьте клетку. Пятничным вечером начните подбрасывать в клетку лакомство. В ту же пятницу устройте собаке вечернее кормление в клетке. Приступите к активному этапу обучения субботним утром. Попросите собаку заработать лакомство. В субботу после обеда начните запирать клетку. Увеличьте время пребывания питомца в клетке. Приучите собаку оставаться в клетке в одиночестве. Воскресным утром в очередной раз увеличьте время пребывания собаки в клетке. Обеспечьте собаку физической нагрузкой. Заприте собаку в клетке и покиньте комнату. Попытайтесь покинуть дом. В понедельник утром покиньте дом.

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Many people don't have time to spend weeks crate-training a dog.  If you follow the prescribed steps here, and remain positive and patient with the dog, most animals can be conditioned to love the crate in a single weekend. Purchase your crate and place it in the desired location.   You can do this a few days ahead of time to get the dog used to the crate's presence.  Leave the door of the crate open so your dog can explore. Sneak a few treats into the crate on Friday evening, and replace them as your dog discovers them.  You can continue to sneak treats into your dog's crate after the initial training period is over to help maintain the positive association with the crate. Put your dog's evening meal in a bowl in the back of the crate.  If your dog is reluctant to enter the crate completely, slide the bowl closer to the door, but as the dog begins to eat, try to push it further into the crate.  If the dog seems comfortable, close the door until he is done eating, but only if things are going well. For the first training session, sit down next to the crate and call your dog.  Show the dog a treat, and give a command to enter the crate (for instance "go to bed" or "kennel up",) then toss the treat into the crate.  When the dog goes into the crate to get the treat, give him enthusiastic praise, and another treat while he is inside.  Give your dog another command (e.g. "come out" or "OK") to leave the crate, and then repeat. Repeat this process 10 times, then take a short break, and repeat another 10 times. Later Saturday morning, do another session.  Give the first few treats as before.  After a few times, instead of just throwing the treat into the crate, give the command and don't give the treat until your dog has entered the crate.  Then give the command to leave the crate and give your dog another treat when he comes out.  Repeat this about 10 times, or until your dog appears to understand what is happening. Take a short break, and then do another 10 repetitions. Begin by sending the dog into the crate and...