Article in English: It can be an eraser made of rubber, vinyl, or art gum. The important thing is to make sure your eraser is white (or tan if it's made of art gum). Erasers that are dyed bright colors like pink can create an even worse stain. Suede cleaning kits are often sold with a special suede eraser. Press the eraser against the stained suede and rub it just like you were erasing pencil off of paper. Apply strong pressure to the eraser as you rub. Erasers are gentle and unlikely to damage the suede.  Keep going back and forth with the eraser until the stain either is completely lifted or stops getting lighter. Depending on how badly your suede is stained, this step may take a long time. You may also end up needing to use a second eraser if the first is completely worn down. Brush off the residue when you're finished. If the stain persists after your eraser stops being effective, you will need to remove the rest of it with a suede-safe solvent:  Soak a soft bristle brush with either rubbing alcohol or white vinegar. Scrub the stain gently with the brush. To avoid abrading the suede, use only a very light amount of pressure. For stubborn stains, alternating between rounds of erasing and brushing may give you the best results. Run a clean toothbrush over the area once the stain has been completely removed. This will help to restore your suede to its proper texture.

Summary in Russian:

Возьмите подходящий ластик. Протрите пятно ластиком. При необходимости довершите дело растворителем.


Article in English: It can be any size you like, or click  here to see standard banner sizes. Make it something that works with the rest of your website. Click on the Paste tab, and from the menu, select Paste from. Find a picture you like, and click the Open button. Click on the Resize tab, then choose Pixels. Set the vertical height to match the height of your banner.  Move the picture into place. Add as many pictures as you like (and that will fit!) Using the Text tool (the A button), add your name or any other text you like. Use the Select tool and draw a box around your banner. Make sure it's the size you want your finished banner to be. Then click Crop.

Summary in Russian:

Создайте новый документ. Выберите часть окна для нужного размера баннера. Если вы хотите цветной фон, используйте инструмент "Заливка", чтобы заполнить баннер любым цветом, который вам нравится. Добавьте фотографии, графику и текст. Измените размеры вашей картинки. Добавьте название или любой необходимый текст. Обрежьте ваш баннер. Как только вы закончили, сохраните файл!


Article in English: It can be awkward to discuss physical contact and sexual needs. However, it's better to have a discussion early on rather than inadvertently doing or saying something that makes your partner uncomfortable. At the beginning of the relationship, take efforts to be upfront. Try to be open about expectations regarding sex and physical contact.  Know when and if your partner would be open to having sex. Your partner may not feel ready for a physical relationship at this stage in his or her life. He or she may also want to wait until marriage to engage in sex. If you're dating a virgin, sex may not be  a part of your relationship in the immediate future. Understand this going into the relationship. Understand what kind of physical contact your partner would enjoy. People who abstain from sex may enjoy kissing, hand holding, cuddling, and other light forms of physical contact. Your partner may also be open to more intimate forms of sex play, like mutual masturbation or oral sex.  You should also be very clear on what your partner does not enjoy. It can be awkward to pause in the moment to discuss boundaries. If there is a form of physical contact that is off the table, ask your partner to be upfront about this right away. Say something like, "I understand you're a virgin. I want to know where the line is. What forms of physical contact are you not okay with?" You want to make sure you do not inadvertently  make your partner uncomfortable during a moment of intimacy. This may sound overly formal, but many people find lists helpful in terms of establishing healthy boundaries. You can find checklists online which detail a variety of sexual activity or sex play. You and your partner can check off what on the list is okay. You can also simply ask your partner to make a list of what types of physical contact and activity he or she would be comfortable with and what types of activities are unacceptable. This can be an effective way to know concrete boundaries and avoid any confusion in terms of physical contact. If your...

Summary in Russian:

Открыто говорите о своих ожиданиях относительно физической близости. Составляйте списки. Не торопитесь. Много общайтесь на всех этапах отношений.


Article in English: It can be comforting to have someone to lean on during an abusive situation. Confide in your loved one and ask them for support. They may offer positive words, validate your feelings, or have advice for you.  For instance, you might say, "I know this may come as a shock to you, but my home life is pretty bad. My mom talks down to me and tells me I won't be anything when I'm older. It's mainly words, but it makes me feel bad about myself." Keep in mind that emotional abuse often involves people brainwashing you into believing that no one will care, believe you, or take you seriously. However, you will likely be surprised by how much support you receive when you share with other people. If you’re a kid dealing with any kind of abuse at home, turn to a relative, teacher, church leader, or another adult you trust. Don’t let your abusive parent intimidate you into keeping secrets. An adult can help intervene in a situation where a kid might not have any power.  You might feel awkward or embarrassed about telling an adult what’s going on, but it’s very important to let other people know if you’re being abused. Start by saying something like, “I’ve been having some problems at home lately. Can I talk to you about it?” Or, you could write about how you are feeling and give them a note if that feels more comfortable to you. If you told a teacher or a coach and they did not help, schedule a meeting with your school counselor (if your school has one) and alert this person.  If you don’t want to tell someone about the abuse in person, you can call a help line at 1-800-4-A-CHILD. This help line is free, confidential, and open 24 hours a day. Emotional abuse can do a lot of damage. Without treatment, you are at an increased risk of low self-esteem and you may have difficulty forming healthy relationships. It can be difficult to break the negative beliefs and thought patterns created by emotional abuse, but a counselor or therapist can help make the process easier.  Look for a therapist who specializes in children or adults...

Summary in Russian:

Поделитесь переживаниями с друзьями и близкими. Поговорите со взрослым, которому можно доверять. Обратитесь к психотерапевту.


Article in English: It can be common for those with schizophrenia to stop taking their medication. You can use a few approaches to try to stick to using your medication in times when you feel like quitting :  Remind yourself that your medications treat, but tend not to cure, schizophrenia. This means for you to continue to feel better, you likely need to keep taking your medications. Use any social support you have; tell your family or friends when you are feeling well to strongly encourage you to keep going on with your meds when you feel like stopping. You could record yourself a message for your future self, telling you to keep going with your meds and why (they are a treatment not a cure) and have your family play it back to you when you feel like quitting. Accepting your condition may help to make your recovery an easier experience. On the other hand, denying that something is wrong or thinking that your condition will just go away may lead to your condition actually getting worse. Because of this, it is important to begin your treatment and accept these two facts:  Yes, you have schizophrenia and it will be challenging to deal with. But yes, you can live a normal, happy life. Schizophrenia isn't a hopeless condition. You can learn to live with it. While accepting your diagnosis is important for seeking treatment, being willing to fight for a normal life can help you to live the life that you want to live. The initial shock upon hearing the diagnosis can be a very tough for the diagnosed and their families. Living a normal life is possible but it may take some time to adjust to your condition and to find the right treatment plan for you. People with schizophrenia who take their medications and go to therapy can have very few problems with social interactions, holding a job, having a family or otherwise excelling in life. Schizophrenia is often brought on when you experience a severe amount of stress. Because of this, if you have this condition, it is important to avoid things that may stress you out and cause you to have an...

Summary in Russian:

Принимайте препараты. Постарайтесь смириться со своим заболеванием. Напоминайте себе о том, что вы можете вести привычный образ жизни. Избегайте факторов стресса. Регулярно занимайтесь спортом. Высыпайтесь. Питайтесь правильно. Попробуйте применять когнитивные техники. Попробуйте отвлекать себя. Боритесь с искаженным восприятием. Старайтесь все время занимать себя чем-нибудь. Ограничьте употребление кофеина. Откажитесь от алкоголя.


Article in English: It can be difficult for some autistic children to learn about colors, as they find it hard to make associations. If the child is surrounded with many items of a similar color, this can be very confusing for them. Start with one single color at a time and its shades. Keep three pictures in front of the child to show them the difference between light green, dark green and regular green. This way, they will be able to learn that there are different shades of the same color. A lot of choices can easily make an autistic child confused about what to choose.  In terms of colors, it is very easy for the child to become confused if they are asked to choose a color from a broad range of options. Try to limit the child’s choices so that they feel confident about what color they are supposed to pick. For example, if you want them to choose red, place a different color (e.g. blue) on the desk, and then ask which color is red. This will prevent them from getting confused by colors that are too similar. Many parents and teachers make the mistake of taking the learning process too slowly. They might, at one time, teach them just one color and keep asking them about it every now and then, until they think the child remembers it enough.  However, if a child is just given one thing for a very long time, they might get bored and stop responding to it in the way they are supposed to, even if they know what the right answer to the question “what is this color?” is. Try to keep up an average learning pace, do not exasperate the child by asking them the same question over and over again.  Pick a color for a week and ask them to recognize it no more than twice a day. Encourage the right answers by reinforcing the child with praise and rewards. In this way, the child's interest in the subject will stay intact and they will know that something new is coming up each week. Everyone involved with the child in various capacities - be it parents, siblings, counsellors, therapists or teachers - should use the same teaching methods and...

Summary in Russian:

Работайте только с одним цветом за раз. Старайтесь избегать переволновать ребенка, предложив ему слишком много вариантов. Работайте с ребенком, чтобы подобрать подходящую скорость обучения. Убедитесь, что все, кто участвует в воспитании ребенка, знают визуальные подсказки, к которым он привык. Имейте в виду, что некоторые дети сильно реагируют на определенные цвета.


Article in English: It can be difficult to accept yourself. Usually, this has something to do with your past. Uncovering the reasons you can't accept your shyness will help you. Sometimes, all it takes is understanding why you are so against it. By working with a counselor, you'll be able to comb through the roots of your shy personality and then work with him/her on how to change your perception of it to finally accept it.  Check with your insurance company to see if they cover behavioral health. Search online for counselors who have experience helping people who are shy. Speak to the counselor on the phone if possible to ask about how she approaches helping people who are not confident about their shyness. Not accepting your shyness can lead to depression. Depression can lower your quality of life and lead to feeling like you want to harm yourself or others. This is serious. Call your physician immediately if you ever feel this way for a depression assessment. There is hope for how you feel. You can love yourself. A life coach who has experience working with shy people will often have a program in place to help guide you through the process of acceptance. A lot of the steps have been mentioned here with embracing your shyness, loving yourself, and then learning more about the benefits. Sometimes, it can help to have someone there by your side to celebrate your progress towards acceptance, which is how a life coach can help you.  Look for coaches online.Many coaches have a website to market their services so search for one with experience in shyness or confidence building. Coaches do not have to be trained or certified, but it’s a good idea to choose one that has some training in the area of life coaching. Look for that credential or check the International Coach Federation for coaches to find one that has fulfilled their requirements to ensure you find someone who will be ethical. Coaching is a partnership between coach and client. You and the coach will come up with ways to help you accept your shyness. Each session will help...

Summary in Russian:

Запишитесь на прием к психологу. Обратитесь за помощью к своему терапевту. Подумайте над тем, чтобы поработать с инструктором по персональному росту (так называемый лайф-коуч).


Article in English: It can be difficult to actively pursue a passionate attitude, especially if you have a packed schedule and a list of commitments. Set aside time, maybe one hour a day or fifteen minutes a day, to be creative. During this allotted time, shut your door, turn off your phone, and focus on being creative. This will ensure that you actually focus on being more creative and passionate, on your own or with others. It may help to put down “creative time” in your day planner or your iCalendar so you get a notification every day reminding you that it’s time to be creative, even for a few minutes a day. In the fashion world, an inspiration board is called a “mood board”. Create your own inspiration or mood board to get inspired to be creative. An inspiration board can be especially helpful if you are stuck on a problem or issue and are trying to come up with interesting solutions or ideas, such as “what is my passion?” or “how can I cultivate more passion in my life?”  To make an inspiration board, write the question you are trying to solve in the middle of a large poster board. Then, create a collage of images, words, articles, poems, and other visual inspirations, like graphs or charts, around the question. This will allow you to map out possible inspirations around the question and get you excited and motivated about answering the question. You can continue to add to the inspiration board as you find more ideas or visual elements. Over time, you may have a more complete picture of how you can answer a question or find a solution to a problem. A free write is a technique used in writing courses to help individuals brainstorm and develop their writing voice. Free-writing can also be a great exercise for identifying your feelings, ideas, impressions, and thoughts on a particular subject or prompt. You do not need to show anyone the free write or share them with anyone, as the free write can also act as a mini journal entry or a personal reflection. Free writes are usually timed, around four to five minutes per prompt and...

Summary in Russian:

Выделяйте время на занятия творчеством. Создайте вдохновляющий коллаж. Свободное письмо. Устраивайте коллективные обсуждения. Рисуйте или конструируйте по одной идее каждый месяц. Пересматривайте воодушевляющие речи.


Article in English: It can be difficult to concentrate with outside noises, so playing some nature sounds or some music meant to enhance meditation may help you and your partner to relax.  Try playing some rain sounds, ocean wave sounds, or some new age music. Make sure that you choose something that will last long enough to play while you are meditating and having sex. Once you've tried basic sexual meditation, try to move on to more complex forms. Taoist sexual meditation is a form of meditation that focuses on you and your partner merging desires.   Matching breaths. You can start Taoist meditation by holding your partner and trying to merge your breathing. That is, match the pace of your inhaling and exhaling so that you and your partner are inhaling and exhaling at the same time. Keep going until you breathe as one.  Hand pulsing. Pulsing is another form of Taoist sexual meditation. Gently open and close your partner's hand or squeeze your partner’s hand using a smooth, gentle rhythm. Your partner can also squeeze your hand. Tantric sex is a way of using sex to meditate, so incorporating some tantric practices may be enjoyable for you and your partner. Some easy tantric sex practices that you can try are:   Eye gazing. Try to maintain eye contact with your partner while you have sex and as you climax as well.  Alternating breaths. Try to alternate breaths with your partner. For example, you can breathe in as your partner breathes out and vice versa.

Summary in Russian:

Включите звуки природы или расслабляющую музыку. Попробуйте даосскую сексуальную медитацию. Добавьте несколько тантрических практик.


Article in English: It can be difficult to dab the Beauty Blender into certain products, such as a concealer in a tube with a wand applicator or a cream blush stick. In those cases, dot the makeup directly onto the skin in the area(s) where you want to apply it. Start by applying a small amount of the makeup, and only adding more if you need it. The sponge will blend out the product quite a bit, so a little can go a long way. Once the makeup is dotted onto your skin, bounce the damp sponge over the product to gently blend it into the skin. If you're concerned about the makeup spreading too far as you blend, use the pointed end of the Beauty Blender. Because the sponge will pick up some of the product as you blend it out, be careful not to press the Beauty Blender onto other areas of the face or you may transfer the makeup. When you stipple makeup that's already on the skin with the Beauty Blender, it can sometimes look a little patchy. To get a flawless, even finish, roll the side of the sponge over the area to smoothe out any streaks or patches.  Rolling the side of the Beauty Blender all over your face is an ideal finishing step to your look no matter how you apply your makeup. It will ensure that your makeup is fully blended, and there are no harsh edges or streaks. Just as when you use your Beauty Blender to apply makeup, make sure to wash your sponge after you've finished blending out your makeup so it's ready for your next use.

Summary in Russian:

Поставьте несколько точек косметикой на лице. Повбивайте косметику в кожу бьюти блендером. Покатайте бьюти блендер по коже, чтобы окончательно растушевать макияж.


Article in English: It can be difficult to get a good view of the inside of your mouth in a wall mirror, so try using a small hand-held mirror to perform the self-examination — preferably one that fits inside your mouth. Light is also important in getting a good view of your mouth, so make sure to do the examination in a well-lit room, near a bright lamp. You could also use a small, hand-held torch to illuminate the inside of your mouth. Clean your hands with soap and dry them thoroughly before performing the self-exam, as you don't want to introduce any dirt or bacterial into your mouth. If you identify some of the signs and symptoms of mouth cancer described above, it is important that you make an appointment with your doctor or dentist as soon as possible in order to undergo testing and confirm the presence of cancer. As with all types of cancer, early detection is key in successful treatment. If you have reassured yourself that you do not have mouth cancer but wish to prevent it from developing in future, there are a number of measures you can take:  Avoid smoking or using tobacco products.  Avoid drinking excessive amounts of alcohol.  Protect your lips from the sun using SPF.  See you dentist for a check-up every six months.

Summary in Russian:

Используйте маленькое зеркало, чтобы осмотреть ротовую полость. Проводите самоосмотр в комнате с хорошим освещением. Перед началом самоосмотра обязательно вымойте руки. Если вы предполагаете, что у вас может быть рак ротовой полости, то запишитесь на прием к врачу или стоматологу. Знайте, какие меры можно предпринять, чтобы избежать рака ротовой полости.


Article in English: It can be difficult to know if a puppy under the age of 6 months has the right blend of intelligence and attention to make a good service dog. Charities that train service dogs, have a high 'drop out' rate, even when they have used their knowledge to select likely candidates. Buying a puppy with the express purpose of it becoming a service dog is a gamble. It might be better to source a young dog which has been properly trained and has established their personality already. Your service dog needs to be in good health in order to meet the requirements of the job. For example, if it has arthritis, and finds it difficult to move around, it is unfair to place the responsibility of responding to the doorbell on its shoulders. Also, some dogs with health conditions such as diabetes, have needs of their own and may not always be on top form to perform their service role.  You are going to invest a lot of time into training your dog, so you want to ensure it is kept in optimal health. This means twice yearly vet checks and weigh ins, a regular vaccination protocol, and proper preventative parasite treatments. Depending on where you live, this might range from flea and tick treatments to heartworm preventatives. Service Dog Training organizations have Board Certified veterinarians perform x-rays and other tests (complete blood panels, for example) to make sure the potential Service Dog doesn't have hip dysplasia, patellar subluxation, (bad knees), heart or eye conditions, or other injuries or genetic conditions that would prevent a dog's ability to perform its job for at least eight years. These are the hallmarks of a trainable dog and will make the task of training easier and more enjoyable.  Look for a young dog that approaches you calmly but without fear. His or her body language should indicate confidence, such as an erect tail, wagging, walking directly to you (not slinking around the edges of the room), and keeping its head up (not lowered and cowed). The best service dogs are intelligent and eager to please,...

Summary in Russian:

Найдите собаку подходящего возраста. Оцените состояние здоровья собаки. Оцените интеллектуальные способности собаки и стремление угодить человеку. Выясните у предыдущих владельцев собаки, какой объем дрессировки она уже освоила. Оцените степень социализированности собаки и ее уверенность в различных социальных ситуациях. Определите, насколько послушна собака, и не демонстрирует ли она чрезмерное защитное поведение.


Article in English: It can be difficult to maintain a level of respect and emotional control when you are discussing issues or problems in your relationship with your partner.  Approaching the conversation with care and respect for the other person will show that you want to try to make the relationship work. Avoid swearing or raising your voice at your partner as you discuss your relationship issues. Instead, try to be honest and clear about your feelings in a caring and loving way. Before speaking with your partner, use a calming technique to initiate your body's calming response. Deep breathing, meditation, or even exercising before you sit down tot talk can help you stay level-headed during a difficult conversation. To improve your communication with your partner, it’s important that you work to avoid potential misunderstandings or miscommunications. One way of doing this is by focusing on being clear, direct, and specific about your feelings and desires to your partner. If you feel your partner is neglecting your relationship, you should be honest and clear about how and why this troubles you.  This could be as simple as saying, “I feel like we have not being seeing enough of each other lately and I miss being with you, just us.” You could then suggest that you go out for dinner for a romantic night just the two of you. Your intentions are clear to your partner and you can be assured that you are trying to communicate with your partner. As well, during a disagreement, try to focus on exactly what is making you angry or upset, rather than trying to discuss all of your issues at once. If you feel you are not spending enough time together, focus the discussion on ways that you can both see more of each other and set aside time for each other. If the disagreement is about household chores, such as taking out the garbage, focus the discussion by suggesting that you both look at why it’s important to take out the garbage. Avoid letting the discussion about the garbage be about how your partner doesn’t focus on household chores or...

Summary in Russian:

Будьте сдержанны и почтительны в общении с партнером. Честно и точно выражайте свои чувства.  Учитесь активно слушать Признайте, что точка зрения партнера имеет право на существование. Обратитесь к специалисту в случае необходимости.


Article in English: It can be difficult to maintain small portions or not snack when you feel hungry.  However, it's also important to understand and define what true physical hunger is.  You may feel "hungry" when you're bored, stressed or angry and be tempted to eat.  Physical hunger comes on gradually.  In addition your stomach may feel empty or growl or make noises.  Physical hunger also goes away after even a small portion of food.  If it's been several hours since your last meal or snack, you may be physically hungry.  Eat your planned snack or meal. If you notice that you're feeling "hungry" without the signs of physical hunger, consider the other reasons you may be craving foods. Remember, feeling hungry is OK.  You should feel hungry before your meal and you might feel hungry at bedtime.  This is normal and expected. It can be easy to eat in the car, during a work meeting or while watching TV.  Sitting down to eat will draw your attention to your meal.  This can help you stick to a smaller portion.  Take this a step further and disconnect from all technology.  Turn off the TV, computers and phones so you can fully pay attention to your meal. Set a rule that you only eat when you're sitting down at a table or desk.  This will help curb unnecessary eating or snacking. Take about 20 minutes or more to eat your meal.  This is about the time it takes for your brain and stomach to communicate that you've had enough to eat and you're satisfied.  Promote an environment that is solely used to eat. Avoid snacking while working or watching TV. Sit down to a meal and don't get up until it's done. Really savor your food and dedicate a specific meal time to you. You will appreciate your meal more and feel more full as you enjoy each bite. Set a timer or a stop watch to give you an idea of how much longer it should take you to eat. Put your fork down in between each bite, take a sip of water between each bite or chat with friends or family as you eat. Take small bites and chew each bite at least 20 times to slow you down.

Summary in Russian:

Запишите свое определение голода. Ешьте сидя. Ешьте не спеша.


Article in English: It can be difficult to predict how even a nice guy will act during a break up, even if you know him well. Imagine different scenarios and build your deflection skills before having the big conversation.  He might throw insults at you. If he wants to hurt you, he may target an area that you are insecure about, such as your career or parenting skills. Tell yourself that he is upset, and that what he says doesn’t define you.   Silence might be the response. If he shuts down and refuses to converse, all you can do is say your piece and be on your way. Let him know that you are willing to talk once more when he is ready. It is important not to remain in contact with your ex--at least right away. You might want to be friendly, but Facebook chatting him or asking him for coffee too soon won't help him detach.  Our bodies become addicted to having another person around. When that person leaves, we have to process the withdrawal, just like a drug. Your ex can't move on if he sees you around.  When we see pictures of our ex-flames and still care for them, those old lustful feelings rush back. It might be good to unfollow or block one another on Facebook until several months have passed--or even longer. Even though you initiated it, you will probably not feel relieved right away. Be aware for signs that the break up is affecting you, and take proactive steps.  If you start telling yourself that you are a bad person, cut it out. It’s normal to feel this way after making someone else feel badly. You should counter those thoughts by focusing on the legitimate reasons for the break-up.  Tell your closest friends and family members that you are ending the romance. That way, they aren’t blindsided and they won't ask you a ton of many questions, which will further upset you. More importantly, they can help you cope.  Positive results can occur. Many women grow as people after ending unsatisfying relationships. You can, too!

Summary in Russian:

Будьте готовы к его возможной реакции. Прекратите общение. Напомните себе, что расставание повлияет и на вас.


Article in English: It can be difficult to reach out for help, especially if you’re used to living alone and being independent.  If you need help due to mental health problems, addictions, or you’re just really in a bind, remind yourself that this person loves you. They may be flattered that you confided in them or asked for help. It’s okay to reach out to your loved ones when you have a need.  If you discuss a personal matter in confidence, say to your loved one, “Thank you for listening and being a friend. I want you to know that what we discussed is private and stays between us. Please don’t share this with anyone else.” Before you reach out for help, think about what it is you hope your loved ones can do for you. You may want emotional support, social support, medical assistance, help in the home, or financial contributions. What you want may influence how you ask and who you ask. For example, a request for money may be very different than a request for emotional support.  Think about something specific that you’d like help with before you make a request. Instead of saying, “I want help with my addiction” say, “I’d like help making sure I get to therapy and group therapy each week. Can you drive me?” You might need $52,000 for medical expenses; however, it’s unreasonable to ask for or expect someone to pay for that. Instead, you may say, “Recovery is difficult and I haven’t made it back to work yet. It’s hard to take care of the house by myself, and I’m wondering if you can help me with finances.” Asking someone to take time off from their full-time job to help you after surgery may be too much, however, it’s more reasonable to ask someone to check on you after work a few times.  Don’t make demands of people. Often, the tone of voice and words chosen are the difference between asking and telling. Say, “Would you be willing to buy cat food?” or, “Can you help me with my laundry?” instead of pressuring someone or demanding something.  Try giving the person two or three options for ways they can help you so they can choose what...

Summary in Russian:

Сохраняйте уверенность. Обдумайте свою потребность. Просьба должна быть разумной. Учитывайте чужие потребности, но не бойтесь просить о помощи.


Article in English: It can be difficult to stay abstinent in a sexually driven world. If you feel yourself doubting your decision, try reminding yourself why you chose abstinence to begin with. This can help strengthen your resolve.  People choose abstinence for different reasons. Some people choose to remain abstinent due to religious beliefs. Others simply do not feel ready for the complications of sex. Some people have previously engaged in sexual activity and, for whatever reason, want to stop having sex for a period of time. Whatever your reason, it should be respected if it feels right for you.  It can sometimes help to write thoughts out. Periodically journaling the reasons you chose abstinence can help remind yourself that you made the right choice. When you're feeling weak or pressured, remind yourself of all the advantages of abstinence. This can help you feel secure in your decision.  In regards to personal health, abstinence has many benefits. It is the only 100% foolproof method to prevent pregnancy and sexually transmitted diseases. In terms of mental health, abstinence eliminates the anxiety and depression than can accompany having sex too soon or with the wrong person.  Abstinence can also strengthen the emotional aspects of a romantic relationship. When you're not focused on the physical aspects of the relationship, this can sometimes result in deeper conversations. You might end up getting to know your partner better by waiting to have sex.  Many people also find when they're not so hyper-focused on sexual activity they end up concentrating on their career, school, or outside projects more. Unfortunately, you cannot entirely avoid sex in modern society. Sexually charged movies and television shows are the norm. If you're dating someone, you may occasionally find things getting heavy physical. During such sexually charged moments, remember to stay strong.  If a situation is difficult, it's okay to remove yourself for a moment. If a television show is very sexual, change the channel. If you're making out with...

Summary in Russian:

Напоминайте себе, почему вы выбрали воздержание. Подумайте о преимуществах воздержания. Проявляйте непоколебимость во время сексуально заряженных ситуаций. Поищите поддержку.


Article in English: It can be difficult when you are going through a rough patch, or are in a big fight, to not feel like your relationship is doomed. Before you go about separating yourself from the relationship, make sure you aren't jumping to inaccurate conclusions. Evaluate where your relationship really stands and where you think it is going. Figure out where you are emotionally and maybe where your partner is, before you start mentally detaching from the relationship. Once you begin to distance yourself it can be hard to come back. Ask yourself about the quality of your relationship. Are there more good times than bad times? Are you exhausted or unhappy because of the constant ups and downs? Consider what you have done to try and address whatever problems you have had. Be honest about who, if anyone, is committed to making the relationship successful. If the answer isn't both partners, then the relationship is likely not going to be saved.   Have you talked about it with each other? How many times have you both tried to change things? Have you tried counseling? If you have determined that your relationship is past the point of saving, then begin to accept that it will end. Instead of waiting for it to end, spend time focusing on the good things in the moment and the good things about your relationship. Use this time to discover what good memories you have, what you can learn, or what you can take away from this experience.

Summary in Russian:

Задайте себе неудобные вопросы. Вспомните, что было сделано для сохранения отношений. Получайте удовольствие от отношений, пока можете.


Article in English: It can be draining to listen to complaints. It can also make the conversation socially awkward. The next time a friend starts complaining, shift the focus.  Maybe your aunt complains about your uncle's busy work schedule. Try saying, "I understand you've been busy, too. Tell me all about your new book club!" When you redirect the conversation, you are demonstrating that you would like to talk about something else. Just make sure to change the subject to something more neutral. Avoid potentially negative topics. For example, if you have a friend who constantly complains about work, don't bring up the subject. Instead, talk about a book you both recently finished. Maybe your friends constantly use you as a sounding board. If people regularly complain to you, that means they see you as someone who can be trusted. But it can also be emotionally exhausting for you.  Let your friends know that you need to set some boundaries. Try saying, "Sara, I'm always here for you. But sometimes I'd like to talk about my own life when I'm with you." Maybe your friend has problems that make you uncomfortable. Don't be afraid to make that clear. For example, maybe your friend regularly complains about her disappointing sex life. Try saying, "Sheryl, would you mind if we change the subject? That kind of personal detail makes me uncomfortable." It is important to explain to your friends and family that it hurts you when they complain all of the time. You can use "I" statements to express your feelings and you can also ask the person who is complaining to rephrase his or her feelings using "I" statements.  An "I" statement focuses on the feelings or ideas of the person talking, rather than the person who is listening. Promoting "I" statements in your interactions with others may help you to feel less stressed by the complaints that you hear. When you live with someone who is constantly complaining, it can make you feel like he or she is blaming you for everything that is wrong in the house. Instead of stating, "I'm sick of hearing...

Summary in Russian:

Смените тему. Установите границы. Используйте "я-высказывания". Разберитесь с престарелым человеком, который часто жалуется. Научитесь справляться с жалующимся ребенком. Проводите время в компании.


Article in English: It can be found for free on the Google Play store for Android, or the App Store for iPhones. You will be taken to the dashboard of the Pinterest website. If you have the application downloaded and cannot remember your username and password, there is a reset system that will help you retrieve your password; all you need is you e-mail address. This will bring up a menu with the first one reading “Account Settings.” Typically, the menu button on any smart phone is the button with 2 lines on it. A new list will come up. This will allow you to change multiple things about your profile. You can now start editing the information in your profile:  Change your name and username. If you are not happy with either, you can change them to anything you like. Just click on the box with the name on it; for example, clicking on the one titled “Username” will let you change your Username. Customize your country and language. It is as simple as changing your username. Click on the title you want to change and type in your preference. Change the password on your Pinterest. This is optional; just keep in mind that this requires you to enter in your old password first for security reasons. Edit the networks you are connected to. You have the options of being connected with Facebook, Google, and Twitter. All you have to do is click on what you want to sign in as and enter your username and password for that site. Adjust your push notifications. This determines if you want to get a text whenever there is any activity to your account, such as messages. All you must do is click on what notification you want to receive. To deselect, you just click again. Deactivate your account. This option is, of course, if you want to deactivate your account. All you have to do is click it and double confirm your decision, and it will delete your account.

Summary in Russian:

Убедитесь, что у вас есть приложение Pinterest. Войдите в свой аккаунт. Нажмите кнопку Menu на телефоне. Нажмите на Account Settings. Редактируйте свой профиль.


Article in English: It can be from the Web, another document, or your photos library.  If your Mac doesn't have a right click function, Control+click or click with two fingers on your trackpad. Do so near the place you want to insert the picture. The image will be placed in the Word document where you clicked.  Click and hold on the photo to move or drag it to another location. You can also edit the image in the Word document.

Summary in Russian:

Найдите изображение, которое нужно скопировать. Щелкните по изображению правой кнопкой мыши. Нажмите Копировать. Щелкните правой кнопкой мыши внутри документа. Нажмите Вставить.


Article in English: It can be frustrating and upsetting when someone tries to take over something you know you are fully capable of completing. If you’re feeling annoyed or angry, try to keep your cool. Don’t do or say anything you might regret or that might make you look foolish at the workplace. If you need a moment, walk away or take some deep breaths. Return to resolve the problem when you’re ready. Don’t take their words or actions personally. It likely has very little to do with you and is more about them wanting to help or feel important. It’s not a personal attack on your character, so do your best not to make it about you. Remind yourself that this is about work and your co-worker. This will help you stay in control and not react emotionally. Think about the behavior and try to figure out where it comes from. For example, the coworker may have had your job before you and done it differently. If you’re new to the job or to the department, take some time to get to know the people and how they operate. Some people are high-strung while others want to impress the manager with good group work. Whatever it is, try and gain some understanding.  For example, some people don’t like change. Your coworker may be bossing you around because they are uncomfortable with things being done differently. It can be helpful to check in with other coworkers to see if they feel they are being micromanaged, too. This can shed light on whether the behavior is specific to you or if this is just how the person operates There are some times when ignoring the behavior is the best course of action. If your coworker is bossy only at times, such as one particular task they used to do before you took over, but leaves you alone most of the time, it's perhaps best to just let it be and dismiss the bossiness on those occasions when they do intervene. If the impact of their behavior in minimal, let it go. Ask yourself, “Can I live with the bossiness?”

Summary in Russian:

Будьте совершенно спокойны. Не переходите границы рабочих отношений. Попробуйте посмотреть на ситуацию с другой точки зрения. Игнорируйте неподобающее поведение.


Article in English: It can be frustrating trying to meet the right guy. It might make you anxious, or even sad. That's normal, but those types of thoughts won't help you to find a boyfriend. Shift your mindset so that you focus on thinking positive thoughts.  Release negativity. If you find yourself thinking, "You'll never meet someone", let that thought go. Replace it with a thought like, "I'm proud of myself for putting in effort." Try a gratitude journal. Spend 5-10 minutes a day writing down things you are thankful for. This will help you reflect on the positive aspects of your life. You could write things such as, "I'm grateful that my best friend and I both got cast in the school play" or "I'm glad my parents trust and respect me." Try to spend some time each day reflecting on what you most like about yourself. You can choose any attributes you like! You can give yourself compliments out loud, or you can try writing them down.  For example, you might look at yourself in the mirror and say to yourself, "You have a great smile!" You might leave yourself a note on your laptop that says, "You are an excellent writer!" Try hanging a note in your locker that says something like, "You're an awesome singer!" Conquering your goals is a great way to build your confidence. First, set specific goals. Remember to include both long term and short term goals. Then, make a plan to achieve each one.  A short term goal could be, "Avoid going out to eat for 1 week." You can accomplish this goal by meal planning and packing lunches to take to work. A long term goal might be, "Get promoted in 1 year." Write down specific ways to accomplish this, such as taking on more responsibility at work. You could try, "Make the honor roll this semester" or "Join a new after school club". Checking each goal off of your list will be a serious confidence boost! In today's society, it is easy to feel like you might be overweight. It can be hard to feel good about yourself when constantly faced with photos of super thin celebrities. Try to remember, these...

Summary in Russian:

Мыслите позитивно. Сосредоточьтесь на своих достоинствах. Достигайте целей. Развивайте положительное отношение к своему телу. Ухаживайте за своей внешностью. Занимайтесь спортом, чтобы поднимать себе настроение.


Article in English: It can be fun to set out on paper everything that’s been rattling around in your brain, and it’s good to do that. But when it comes to actually planning out your hours and days, be realistic. Don’t put too many tasks on one day.  For example, you could estimate how long each task will take, writing the time beside each one. Then do some basic addition to determine how much time all these to-dos will take. If it’s more than an 8-hour work day, move your outcomes and to-dos around so that you don’t get upset when you can’t fit everything into the hours you planned. Once you have set up a realistic time frame for each to-do on your list, stick to these goals. Be determined to stay on time with your goals. If you get off track by running out of time on a day, re-set your plan for the week to accommodate for the time lost. If that means placing a few outcomes in the following week, so be it. Even if you have to re-plan a little, at least you are sticking to your goals. Don’t procrastinate by rationalizing that you can get done tomorrow what is on your list today—unless you really run out of time. Procrastinating, especially at the beginning of forming a new habit like goal setting and task completion, derails your plans. You will have to keep re-starting, getting frustrated, and you might end up quitting. When you are tempted to procrastinate, promise yourself a reward. Since habits form when the pleasure part of the brain is triggered, set up a reward system for yourself to stay motivated.For example, if you have a long day of tasks ahead, promise yourself a food treat on your way home from work, that you won’t take any work calls when you get home, or that you’ll sleep in the next morning. Be consistent until this organization method forms part of your life. Being organized requires practice and energy at first, but once you’re used to a new way of thinking, it becomes easy to do. You will be less stressed and your mind will truly start to feel organized. Habits form gradually as we discipline our bodies to new...

Summary in Russian:

Планируйте соразмерно возможностям. Придерживайтесь недельных целей. Не поддавайтесь лени. Развивайте привычку планировать.


Article in English: It can be hard to go from regular life to studying with the flip of a switch. Give your brain a chance to change from TV-watching mode to reading and studying mode. Try flipping through your textbook before you start, so you can get into the mind set. Re-copying your notes quickly can also be extremely effective. The notes you copied down Friday afternoon probably aren't imprinted on your mind yet. It's an easy way to study and get your thinking cap fitted properly. Lots of people find the most effective way to approach homework is to start with the toughest tasks and get them out of the way. If you absolutely hate math, but get a kick out of reading for English, do your math homework first and treat yourself afterward with the easier English reading. As you get more worn down over the homework hours, the work will get easier. Alternatively, you might find it more effective to do the most time-consuming tasks first. These might be the same as the hardest, but not necessarily. If you struggle to focus while you're doing something repetitive, speaking your math problems out loud can help to keep your mind centered on what you're doing. This will help you keep from getting distracted. If you feel silly, you don't have to speak them very loudly. Just whisper. When you're trying to puzzle out what to do with the problem, speak out loud as well. Hearing what you're thinking can help with creativity. Don't switch between assignments. Instead, finish one before you move on to the next. According recent studies, multitasking temporarily drops your IQ and your cognitive abilities on each task, making the work even tougher.  Check things off as you go. As soon as you have completed a task, put a check next to it-you can even have several check boxes for different parts of the task. Being able to put a tick next to something and think: I've done this, is a great feeling, and can encourage you to keep going. If you really can't figure something out, put it aside for a while. Staring at something useless only gets you...

Summary in Russian:

Настройтесь на выполнение домашнего задания. В первую очередь выполняйте самые сложные задания. Попробуйте говорить вслух в процессе выполнения домашнего задания. Завершите одно задание, прежде чем переходить к следующему. Знайте, когда следует остановиться.


Article in English: It can be hard to identify the problem, especially if you’ve lived with a parent’s heavy drinking for years.A good rule of thumb to know when it's time to step in is if you're feeling as though (1) your relationship is affected and (2) there are consequences in an important part of the parent’s life that they are aware of, but they continue to drink anyway. Alcohol is the most commonly used drug, and the disease of alcoholism is a cause of suffering for millions of families. Even if you're not convinced that your parent's problem is very serious, it is important to be able to spot signs and understand the impact of heavy drinking on a person's life more generally. Being aware of how your parent's drinking affects you can help put things in perspective. For example, some teens who live with alcoholic adults become afraid to speak out or show much emotion because they fear triggering a parent's drinking. Answer the following questions to get a better sense of your involvement:  Do you worry about how your parent drinks? Do you have money problems because of their drinking? Do you tell lies to cover up for their drinking? Do you feel that if the drinker cared about you, he or she would stop drinking? Are plans frequently upset or canceled because of the drinker? Do you "tread lightly" with your parent to avoid setting off a drinking episode? Have you been hurt or embarrassed by a drinker’s behavior? Do you search for hidden alcohol? Do you feel like a failure because you can’t control the drinking? Write in a journal about your feelings toward your parent's excessive drinking. This way you will be more able to talk about you and your feelings instead of them and their wrongdoings when you address the parent. If you have a good grounding in how you are affected by the drinking, you will be less likely to back down if your parent tries to deny your concern. To imagine how the talk will proceed, you may want to translate these feelings into a letter addressed to your parent. Writing in letter form will help you see...

Summary in Russian:

Узнайте, с чем имеете дело. Разберитесь, насколько все запущено. Разберитесь в своих чувствах. Предусмотрите ответы. Составьте реалистичные ожидания в отношении своей просьбы. Найдите группы поддержки.


Article in English: It can be hard to maintain the same work hours every day when you work from home, but maintaining regular work hours can help you to keep your work and home life separate. Choose realistic work hours and stick to them. For example, you might decide to work from 8:00am to 4:30pm on Monday through Friday.  Don’t let your work hours creep into your personal time. When it is time to stop for the day, stop working, shut down your laptop, and step away from your work space. Try to set work hours that work with your personal life. For example, try to avoid working on the weekends if you know that there are things you will want to do. Change into work clothes in the morning and non-work clothes in the evening. Rolling out of bed and going straight to your workspace in your pajamas will make it harder for you to transition into your workday. The same thing goes for wearing your work clothes into the evening.  Try getting up about 30 to 60 minutes before you want to start working for the day so that you can get dressed for work. Make sure that you change out of your work clothes when it is time to relax. For example, you can switch to pajamas or your favorite jeans and a t-shirt. When you work at an office, taking a lunch break is necessary and you may even have someone else reminding you to take one. However, when you work from home, it can be hard to remember to take lunch breaks and you may be tempted to work through your lunch or eat at your workspace. Instead, make lunch breaks a mandatory part of your day.  Set a time for your lunch break to start and end every day. For example, you might agree to take lunch from 12:00 to 12:30 each day. Ask a family member or significant other to remind you when it is time for your lunch break. If you are worried about forgetting to take a lunch break, then ask one of your friends or family members to come get you when it is time for a break. You may be tempted to do things around your house while you are taking a quick break or making a work phone call, but this can blur the...

Summary in Russian:

Придерживайтесь рабочего графика. Переодевайтесь в рабочую одежду даже дома. Перерыв на обед. Не выполняйте домашнюю работу. Побалуйте себя в конце дня.


Article in English: It can be hard to order snow boots without trying them on because they can fit a little different than normal shoes. If you are trying on a bunch of snow boots it's best to start trying on boots in your regular size. This will give you an idea right off the bat whether you can stick with that size or whether you need to move up or down a size.  Boot sizing can vary dramatically. Some boot manufacturers vary their sizes based on the assumption that you will wear thick socks in their boots. The variation in snow boot sizes is why is can be difficult to buy them online. However, if you need to buy some online without trying them on first, consult the manufacturers sizing guide and follow that. You should also make sure you are ordering from a seller that offers free exchanges, including the seller paying for shipping, just in case you need to switch to a different size. Do you want to be able to easily take the boots on and off? Or do you want them to be very secure when you are wearing them, so that you won't have to worry about trudging through deep snow? Your decision should be based on how you are planning on using the snow boots.  If you are doing an active sport in your snow boots, then you probably want them to be very secure on your feet. If you are using your snow boots for quick trips out of the house, for instance just to take the garbage out, then you probably want a boot that can slip more easily on and off. You need to figure out what size will work best for you, whether it is your normal size or not. It may be that you want the same size boots as you wear in regular shoes. However, you may want to get a size up if you want to wear thick socks with your boots.  When it comes to snow boots, err on the side of them being too large if you think you might need to wear thick socks. It's better to have a little extra room than too little room. Don't be afraid to buy a size larger or smaller than you normally wear. After all, shoe sizes are only there to guide toward a shoe that fits your feet perfectly.

Summary in Russian:

Примерьте зимние ботинки. Определите, насколько надежно ботинки должны сидеть на ноге. Купите подходящий размер.


Article in English: It can be hard to talk about an illness like anxiety disorder. You might be afraid that your family will judge you or become uncomfortable and not know how to act around you. Still, it’s worth it to talk even if you’re not sure how your family will react. Ask to have a talk with someone, whether it’s your dad and mom, siblings, other relatives.  Your family will probably have already realized that something is amiss. They may want to do something to help you, but not know exactly what is wrong. Having a serious conversation will give them a better chance to assist you. Start with asking to sit down and talk. You don’t have to say anything specific at this point, but only indicate your desire for a conversation. Say, for instance, “Hi Dad, do you have some time to talk later? There’s something I have to say.” Or, “Mom, can we talk later today? I want to talk about something important.” The right moment to break the ice could come naturally. Your parents might see you have an anxiety attack and ask you afterward, “What’s going on? Is everything OK?” Use this opportunity to raise the topic. Your family may realize something is wrong, but don’t assume that they do. People are often busy and caught up in their own lives. That said, it’s best to bring up the subject when there is plenty of time. Choose a moment when your family is at home, relaxed, and at leisure—after work or dinner, for example.  Talk when you’re feeling well and ready. You also shouldn’t rush an important conversation like this. Make sure that you have a good block of time (probably an hour or more) and to approach your family when they are free and won’t need to rush off. Pick a quiet and private place, ideally at home, so you can speak openly and honestly without being self-conscious. If it’s an emergency, however, act immediately. Say that it’s urgent and you need to talk. You might find that the idea of talking about your anxiety triggers more anxiety for you. In that case, think about writing an open letter to your family members. You can...

Summary in Russian:

Начните разговор. Выбирайте подходящий момент. Напишите письмо.


Article in English: It can be hurtful to watch your best friend frequently lie for no apparent reason. Instead of lashing out in anger, show compassion for them and tell them that you're concerned. Let them know that you don't want to deal with dishonesty, and ask them if they feel like they can be honest with you. You might say, "Carly, I've noticed that your lying is getting worse. I'm really concerned. Do you want to talk to me about it?" Let them know you know about their lying. If you don't confront it directly, it may just get worse. If your friend lies compulsively, one option for dealing with their lying is taking away your attention. Don't ask questions. Don't make any remark of any kind. Simply stare at them with a blank face. Perhaps, by doing this, they'll get the picture--that you're not falling for their lies--and stop lying so often. If you get the sense that your friend is regularly keeping things from you, you may need to reevaluate confiding in them. Take a step back and refrain from giving your friend intimate information about you if they aren't returning the favor. Let your friend know that you will be happy to open up more when they are ready to reciprocate. Some people who lie are unable to control it. Pathological liars may need professional help dealing with the problem. If you suspect your friend lies without even thinking, it may be a good idea to confide in someone who can help.  Consider talking to your parents, your friend's parents, a teacher, or other trusted adult. See if this person has noticed your friend's lying problem. Put your head together with this person to determine the best course of action for helping your friend. They may need to see a professional  mental health counselor to understand what's at the root of their lying. If you have witnessed the destructive consequences of your friend's lying, use examples to convince them to get help. For instance, you might say, "You've gotten fired from two jobs in the past month due to your lying. It hurts to see you this way. It will make me...

Summary in Russian:

Выразите свое беспокойство. Не поддавайтесь. Ограничьте количество информации, которой вы с ним делитесь. Поговорите с человеком, которому вы доверяете.


Article in English: It can be intimidating to make a difficult apology. It's normal to feel nervous. Take some time to plan ahead and figure out what you want to say.  Make a list of your main points. This list should include an apology, an acceptance of responsibility, and a statement of how you plan to make amends. Practice what you want to say. You can try the apology out loud while looking in the mirror. Ask for time to talk. Try saying, "Lauren, I know you're upset with me. Is there a time this week when we could sit down and have a conversation?" If you want to regain someone's trust, you have to have a serious talk with them. If you have wronged someone, the appropriate thing to do is apologize. Begin by stating how you feel.  If you are trying to rebuild a friendship, tell your friend how you are feeling. You can say, "Sue, I feel very bad that I betrayed your trust. I know it will be hard, but I would like for us to work on repairing our friendship." State your intentions. If you are communicating with a romantic partner try saying, "I want us to be able to trust one another and I will do what it takes to make that happen." Be sincere. Whatever you say during your apology, make sure that you mean it. The other person might be able to tell if you're lying, and that will only further damage your relationship. If you are apologizing, then you have something to be sorry for. In order to regain someone's trust, you need to demonstrate that you know what you did wrong. Your apology should include an acknowledgement or your actions.  Make it clear that you know what you did wrong. If you are trying to regain trust in a professional relationship, you should use specific examples. Try saying, "I made a mistake when I did not carefully proofread those documents. I know it cost the company money." This shows that you understand the ramifications of your actions. You should also use specific examples when talking to a friend. For example, you could say, "John, it was wrong of me to lie and say I had to work late. If I'm going out...

Summary in Russian:

Соберитесь с мыслями. Выразите свои чувства. Признайте ответственность. Активно слушайте. Напишите письмо.


Article in English: It can be overwhelming to deal with your sexually active teen. You might be emotional. You might also not be sure what information to provide. That's normal.  Take some time to find information that can be useful to both you and your teen. If you have a trusted doctor, that's a great place to start. Ask your doctor for information to give to your teen about STDs, pregnancy, etc. You can also ask for information for parents on how to cope with this change. Organizations like Planned Parenthood also have great resources. Ask if they have materials on helping parents deal with this emotional time. It is important that your teen feels like you can be trusted. However, it can also be very helpful to help your teen find other sources of support. It is always comforting to have more than one person to turn to.  Ask your teen's other parent to become involved. Make it clear that your teen would appreciate an additional resource. Other family members can also be a great source of support. If your teen has a favorite aunt, encourage her to talk openly to your teen. Offer to take your teen to talk to a doctor. It can be useful to speak to someone who can be completely objective. Your major concern at this time is likely how your teen is handling sex. But it is important to also remember to take care of yourself. Many parents go through a tough emotional period when they find out their teen is having sex.  Remember that what you are feeling is normal. Many parents aren't ready for their kids to grow up, and feel a little sad and anxious when they become sexually active. It's ok to feel emotional. Try to find a support system for yourself. Talk to your partner. Or ask your best friend for a shoulder to lean on. Try to remember to keep living your life. Your teen's sex life doesn't have to become the center of your world. If either you or your teen is having a hard time coping, you can seek professional help. It might be a good idea for one or both of you to talk to a counselor. This can be helpful anytime you are dealing...

Summary in Russian:

Ищите информацию для себя. Помогите подростку найти надежных людей. Следите за своими эмоциями. Обратитесь за помощью к специалисту.


Article in English: It can be overwhelming to navigate all of the options for mental health counseling. Your primary care physician will have experience dealing with medical conditions like depression and can recommend your next step. Let your doctor give you a mental health evaluation. Your doctor will be able to assess whether your struggles will benefit from counseling or whether medical treatment is necessary. Many mental illnesses like depression or bipolar disorder can be helped with medication. Using your doctor and other resources, you’ll need to decide what sort of counselor to seek out. This can vary depending on for what you’re seeking help. If you think talk-based therapy will help you, there are licensed therapists and social workers. These can range from those with master's degrees to doctorates in psychology. With the help of your doctor you may decide that a psychiatrist and biological approach using medicine will be most helpful. If your relationship needs help, licensed marriage or relationship counselors may be best. Once you know what type of counseling may work best for you, you’ll have to start narrowing down concrete options.  Use your doctor. Your doctor likely has experience dealing with mental health as well as knowledge of your medical history. They may be able to recommend a colleague they think will be a good fit. Look online. You have to be careful about this but a simple search can bring you options in your area as well as reviews. You can always contact the professional before meeting to assess whether they can help you and the experience they have in treating similar problems. Check with your health insurance provider. If you have insurance, this will not only help from a cost standpoint but they may also be able to help facilitate you finding the specific help you need. Once you decide it’s time to get help, you’ll have a lot of different options open to you. Based on your physician's advice, the nature of your problem, and your own research you can find the type of therapy that's best for you. ...

Summary in Russian:

Поговорите с невропатологом. Определите, какая именно помощь вам нужна. Найдите специалиста. Знайте, чего стоит ожидать. Честно говорите о своих чувствах.


Article in English: It can be really easy to skip a class or two, but attending every class can help ensure two things: you get participation marks (if the instructor is giving them); and you're more likely to remember something taught in class. Sitting at the front of the class isn't so you can suck up to the instructor, it's to increase your chances of paying attention and remembering what is being taught.  You're less likely to be distracted by other students if you sit at the front of the class. If your class is being held in a computer lab, or if you bring your own laptop (or tablet) to class, resist the temptation to use it for non-class related stuff.  Close all your email and social media programs while in class. If you're only using your computer to take notes or view presentation slides, disconnect from the internet. By disconnecting yourself from the internet (and email and social media) you are giving yourself a chance to resist the temptation to pay more attention to your computer than your teacher. Any activity that is not class-related should be avoided while in class.  Use your in class time to pay attention. If you have a question in class, ask it.  If you think you know the answer to a question the instructor asks, answer it.  If class participation is part of your class grade, asking and answering questions in class will help you get those points. Being verbal in class will also draw the attention of your instructor, who may then get to know you and consider you a student who is interested in learning. The best person to help you get better grades is the person who gives out those grades.  Make an appointment to speak with your instructor about your performance.  Let your instructor know that you aren't satisfied with your grades and you want to improve. Ask your instructor where you might be going wrong.  Ask if there are any specific areas where you should focus. Many instructors will allow assignments to be handed in late, but they'll deduct points automatically for late assignments.  Therefore, work it...

Summary in Russian:

Посещайте все занятия. Сидите за передними партами. Старайтесь не использовать свой компьютер во внеурочных целях. Поднимайте руку. Разговаривайте со своим преподавателем. Сдавайте выполненные работы в срок. Выбирайте те курсы, которые вам действительно интересны. Спите достаточно.


Article in English: It can be shocking to see yourself with short hair if you've been used to wearing it long. Whether something went wrong at the salon or you just don't like the cut you requested, it's hard to acknowledge that the long hair you just had is now gone. However, there are things you can do to appreciate your new style and maybe even come to love it.  Remember that your hair will grow back, slowly but surely, so if you really hate your new cut it's just a temporary problem. Try to enjoy your new hair care routine; you won't have to spend as much time on upkeep if your hair is shorter. If the hairdresser botched your cut, you might want to see someone else to make it look a little more stylish. Short haircuts can be amazingly chic, and there's no reason to go around feeling like your hair is a mess. You might have to go a little shorter to achieve a cut that looks good, so bear this in mind. Tell the second stylist you want a prettier shape, but that you want to keep as much length as possible. Long hair can be beautiful, but so can short hair. Try to take this opportunity to see how versatile your style can be. Short hair makes the eyes look bigger and frames the face in a way that causes heads to turn. You might even end up liking it better than your previous longer look. It's fine to cover up for the first few days, while you're still getting used to being a short-haired person. However, if you aren't a hat person and suddenly you start wearing hats all the time, other people will think you have something to cover up. It's better to just get used to your hair and stop trying to hide it. You'll feel better and look more confident. Once you've gotten used to your new look, it's time to actually make it work for you. Make it part of your overall style and wear it with pride instead of embarrassment. Decide you're going to pretend that this is the cut you wanted all along. If someone compliments your new haircut, don't say "Ugh, it's way too short." Instead, tell them, "Thanks! I wanted to try something different."

Summary in Russian:

Постарайтесь не паниковать. Подумайте, можно ли сделать еще одну стрижку, чтобы исправить положение. Поймите, что короткие стрижки тоже могут быть симпатичными. Не прячьтесь за шляпами и платками. Почувствуйте себя превосходно в новом образе.


Article in English: It can be stressful to ask someone out. However, putting yourself out there and being brave is part of the process of finding a boyfriend. Even if it's outside your comfort zone, ask a guy you're interested in out on a date.  It's okay if it takes you a few days to get up the nerve to ask someone out. This is normal, especially if you're new to dating. You can spend a few days talking to friends. If you have a friend who has a boyfriend or a girlfriend, ask this person for advice. You can ask someone out by bringing up mutual interests. For example, maybe you've both talked about a love of horror films. You could ask the guy if he'd be interested in seeing the new horror film coming to your local theater on Friday. You can ask someone out in a fairly casual manner. Try saying something like, "Would you be interested in getting coffee with me after school some time?" If you want to make sure the guy knows it's a date, you can add something like, "Just the two of us." If you feel comfortable, you can flat out saying, "Would you like to go on a coffee date with me this weekend?" A guy may appreciate this frankness. Once you've met a few potential boyfriends, you can begin going on dates. When going into a date, set out with a positive attitude.  Stay calm going into a date. Do not worry about something going wrong. Instead, go in with the expectation that you're going to have fun. If it helps, you can make a mental list of conversation topics. This may ease your worry about running out of things to talk about, making the date easier. If you're nervous, you may inadvertently engage in behavior that can put off your date. For example, you may rip up a piece of bread from the bread basket instead of eating it. Trying to be positive can help you put out your best self, allowing the date to run smoothly. It can take awhile to find someone you click with. Therefore, make dating a priority. Try to go out on dates regularly. You may have a lot of bad dates, or so-so dates, before you find a guy that's right for you.  Be...

Summary in Russian:

Пригласите парня. Ходите на свидания с положительным настроем. Регулярно ходите на свидания. Оставайтесь собой. Выбирайте для свиданий одежду, в которой вы чувствуете себя привлекательной.


Article in English: It can be taken directly from the refrigerator to use in this fried rice recipe.  If you do not have leftover rice from a previous dinner, bring 2 cups (473ml) of water to a rolling boil. Add 2 cups (370g) of white basmati rice. Place the lid on the rice pot and turn the temperature to low. Allow it to simmer for 20 minutes. Check it near the end to make sure it does not stick. Place it on a cold burner for 5 minutes, then fluff with a fork. Place the rice on a cookie sheet to cool until it is room temperature. You can also use a rice cooker to quickly make the rice. Then, leave it on a cookie sheet in the kitchen or refrigerator to cool.

Summary in Russian:

Возьмите 4 чашки (600 г) оставшегося у вас белого риса.


Article in English: It can be tempting in a group discussion to go off on a tangent. In fact, it can be a lot of fun. However, try to stay focused on the discussion at hand, so you and others will get the full benefit of the discussion. Being in a group discussion is not just about saying what's on your mind. It's also about listening to other members in the group. While what you have to say is important, it's also important to let others have their say, as well.  To listen well, don't just be thinking about what you want to say next. Actually hear what the other members are saying. Try jotting down short notes on what others are saying, so you have them to refer back to. If you have a good idea, hold onto it until the moment is right to share. Don't cut people off while they're sharing their ideas. It can help to jot down a few words to help remind yourself to share your idea once it's your turn to speak. When a discussion starts getting heated, it can be tempting to start attacking the person. However, you need to stick to discussing ideas to keep the conversation civil.  For instance, you might be tempted to say, "Well, you're stupid for thinking that." However, that will only cause the conversation to spiral downward. Try, "Can you explain to me why you think that? I disagree, but I'd like to hear more about your side." This sentence will help dialogue continue to flow, and they may make a point that will win you over. When making a point, include everyone with your language. Don't use sexist or racist language when speaking up, as it may make others feel excluded.  For instance, try using "Chairperson" instead of "Chairman." Say "Can I get everyone's attention?" instead of "Ladies and gentlemen, can I get your attention?"

Summary in Russian:

Не отходите от темы. Слушайте других. Выражайте несогласие с идеями, но обходитесь без личных выпадов. Следите за выбором слов.


Article in English: It can be tempting in any argument to escalate. Emotions get in the way, and you both get angry. You let your tempers get the best of you, and the argument devolves into throwing insults back and forth or yelling at each other. Escalation is a particular problem when arguing with a know-it-all because it's likely to get on your last nerve. However, if you're going to get anywhere, you have to keep your head. If you feel yourself getting heated, take a moment to take a deep breath. It's even a good idea to ask to come back to the discussion later, so you can continue when you're both calm and collected. Your body language says as much about what you're feeling as what you're saying. If your body language says your closed off to discussion, the person you're talking with isn't going to feel as comfortable engaging with you. Uncross your arms and legs, and face the person with your body. Also, be sure to make eye contact, so the person knows you're listening. That is, even know-it-alls have to be right sometimes. When you're engaging in an argument, you have to be willing to admit you're wrong sometimes. Otherwise, the argument won't get anywhere. --to walk away. Sometimes, you'll realize that no one is going to "win" the argument. At that point, it's best to just end it. However, you still want to appear non-threatening, or else the other person will still want to keep arguing.  You could end with, "Well, I can see we're not getting anywhere. I guess we'll just have to agree to disagree." You could also say, "I'm sorry to see we're not getting any closer to agreeing on this subject. Maybe we can try again some other time."

Summary in Russian:

Не нагнетайте. Не скрещивайте руки. Будьте непредвзяты. Важно понимать, когда (и как!


Article in English: It can be tempting to hide a painful past and pretend like it does not exist. However, fighting your history in this past will deplete your energy. Instead, start by forgiving yourself rather than judging yourself consciously or subconsciously.  Try saying something to yourself like: “I know I haven’t lived up to who I want to be because of X. I acknowledge that and want to focus on moving forward.” Give yourself time to heal. Instead of telling yourself, “My heart will never heal,” tell yourself, “All pain dulls and passes with time.” You may never completely get over some things, such as the loss of a loved one or the pain of betrayal, but as long as you accept the idea that you are allowed to move on, some level of healing can still occur. Oftentimes, just getting something off of your chest provides the relief you need to start moving forward. If you have hurt someone, been a victim in some way, done something you regret or are ashamed of, or are grappling with some other sort of pain, talk about it with a trusted friend, counselor, or spiritual advisor. Hurting others can cause one to feel guilty or ashamed. Taking the time to apologize to someone you have hurt acknowledges their pain and provides an opportunity to relieve your own. Be sincere and specific when you apologize to others, and offer to correct the situation.  For instance, if you have lashed out at your partner, take the time to say something like “I know that I hurt you when I did/said X. It was wrong of me, you did not deserve it, and I am sincerely sorry. How can I make things better?” Having unfinished business, owing debts, and other kinds of situations can be heavy emotional baggage. If you want to clear your conscience, let go of the past, and move forward, you will have to make amends.  If you have financial problems caused by lingering debts, unpaid bills, or other issues, seek help from a financial planner. It can be scary or embarrassing to take the first step, but you will feel better once you do. If you hurt someone long ago and...

Summary in Russian:

Простите себя. Признайтесь. Извинитесь. Возместите урон. Не чувствуйте себя неудачником.


Article in English: It can be tempting to pack your vivarium with 20 or even 30 different plant species to add visual interest. However, a vivarium can quickly look overly cluttered this way, and it’s also easier to maintain an enclosure that has only around 8-12 different plant species.  Choose plants that are appropriate for the environmental conditions inside your vivarium, as well as for the featured species you’ve selected for it. Consider buying a pre-selected plant mix from a vivarium supply retailer. This is easier than buying the mix of plants individually. Follow the instructions for each plant type or plant mix for installing and maintaining the plants. In most cases, you’ll need to do very little once the plants become established in the vivarium. For most vivarium enthusiasts, the goal is to create an enclosure that is practically a self-sustaining habitat. To achieve this, microfauna—tiny critters that love to eat things like droppings, leaf decay, and mold—are essential. The most common microfauna options for vivariums are springtails and woodlice (also called isopods).  You can buy microfauna at vivarium supply retailers or online. Simply add the recommended amount to the enclosure once the proper environment is established. So long as the proper environmental conditions are maintained, the microfauna will take care of themselves and you won't need to clean the vivarium so long as everything inside is healthy. If any plants appear diseased, however, or if one of your featured creatures dies of a possible infection or disease, you'll have to remove everything from the vivarium, sanitize what can be salvaged and replace what can't be, and re-create the habitat. Before adding your first animal or any subsequent creatures to the vivarium, you should isolate and observe them for illness for 3 weeks. Doing so helps prevent the introduction of unwanted bacteria or illnesses into the closed ecosystem.  For the quarantine period, set up a smaller enclosure with environmental conditions that match the vivarium as closely...

Summary in Russian:

Посадите в виварий подходящие растения, но не переусердствуйте с их количеством. Добавьте в виварий микрофауну, которая будет поддерживать в нем естественную чистоту. Каждое новое приобретаемое животное держите в карантине 3 недели. Пристально следите за животными в первые несколько дней после заселения в виварий.


Article in English: It can be tempting to push away the pain and negative thoughts with junk food, excessive shopping, alcohol, or drugs, but these "quick fixes" won’t lead to lasting growth. They’ll only set you back further. Instead of engaging in destructive habits to cope with your feelings, do constructive things, like exercising, eating well, and leaning on friends. Bottling up your feelings can prevent you from moving forward. Try shouting, crying tears of frustration, or any other form of expression when you're overloaded with emotion. Allow yourself to feel whatever comes along. Try not to judge yourself.  Set a deadline to allow yourself time to grieve the relationship properly. This could be 2 days, 2 weeks, or 2 months; just permit yourself to not be okay for a while. During this time, you might feel anger, confusion, or even relief. Once your grief period has elapsed, try your best to re-engage with your life and the world, even if that’s just going to a friend’s house for an afternoon. List their bad traits as well as any reasons why the breakup needed to happen. Doing this helps break the mirage that you lost the greatest person ever. It also helps you to maintain some objectivity moving forward. Make a list of the “bad side” to your ex, so you don't only focus on the good. For example, you might list hardships you went through together, such as if they cheated, lied, or failed to support you. You can’t just erase someone you cared about deeply, so don’t assume the love for your ex will just disappear. Instead of getting mad at yourself for still caring, channel those feelings positively. Send well wishes to your ex whenever they cross your mind.  For example, if you are overcome by memories of your ex, you might say aloud, “I wish him/her a healthy, happy life.” Breathe in deeply, exhale, and continue with your day. Don’t beat yourself up if you still love the person long after the breakup. That’s okay, but that doesn’t mean you should have stayed in a relationship that didn’t work. Go into vivid detail about...

Summary in Russian:

Не пытайтесь подавлять свои чувства. Позвольте себе грустить. Прекратите предаваться фантазиям о бывшем партнере. Старайтесь мыслить позитивно. Напишите письмо бывшему партнеру, чтобы поставить точку. Запаситесь терпением.


Article in English: It can be tempting to run outside when an earthquake happens. After all, nothing can fall on you there. However, you likely won't make it outside before things start falling, so it's better to find a safe place inside than to try to make it outside. Turn off the stove quickly before taking cover. If there are candles lit, blow these out as well. It is important to take safety precautions before the quake gets worse. The safest place for you in an earthquake is on your floor. However, don't lie flat on the floor. Instead, get on your hands and knees. This crawling position is the best for two reasons. One, it gives you a chance to move if you need to. Two, it provides you with some protection from falling objects. The best place for you in an earthquake is under a table. A table provides protection from falling objects. A desk is also a good option.  Try to move away from the kitchen. Also, try to get away from your fireplace, large appliances, glass, and heavy furniture, as any of it can injure you. If you can't get under a table, move to an interior wall, and cover your head. In a large building, move away from windows and exterior walls if possible. Also, don't get on the elevator. Most modern buildings are built to withstand earthquakes, as they are built to flex. In older buildings, you may be slightly safer on a higher floor, but you shouldn't try to move floors during an earthquake.  A doorway isn't the safest place in modern houses, as it isn't any stronger than any other part of the house. In addition, you can still be hit by falling or flying objects in a doorway. Once you've found a good position, stay where you are. Don't move from that position until the earthquake is over. Remember, many earthquakes have aftershocks, too.  Make sure to grab onto whatever you're hiding under. It should help provide you with some stability. If the furniture you are under shifts, stay with it. The earthquake may move it around. If you're already in bed, don't try to get up. You are safer there than if you tried to...

Summary in Russian:

Оставайтесь внутри. Примите меры предосторожности. Опуститесь на пол. Найдите безопасное место. Оставайтесь на месте. Оставайтесь в кровати. Прикрывайте голову и лицо. Попытайтесь сохранять спокойствие.


Article in English: It can be tough to recognize when someone is toxic and not in your best interest, especially if it’s someone you’ve known a while. One sure sign of a toxic, negative person is listening to your gut and how they make you feel.  You may dread being around them and exhibit signs of nervousness anticipating meetings like sweat palms, nausea and a general uneasy feeling. Toxic, negative people tend to exude pessimism and can even be physically or verbally abusive. If you find any of these traits in your relationship with a family member or friend, you may need to evaluate the relationship. People who are negative and toxic tend to have one-sided relationships. Sometimes it can be hard to be an observer of your own relationship. Watch how they interact with their other friends, particularly whether they talk negatively about other people. Those who feel the need to bring others down may do the same to you. They always worry about themselves. Whether you’re telling them about your day or your own feelings, toxic people will turn the focus to themselves. They also tend to be greedy and more concerned with their wellbeing than yours. When you realize that someone dislikes you and you’d be better off without his or her negativity, make a change for your own good. This important step means you’re ready to seek positive change in your life and surround yourself with people of similar goals.

Summary in Russian:

Сосредоточьтесь на том, как заставляют вас себя чувствовать эти люди. Понаблюдайте за другими отношениями этих людей. Поймите, что вам нужна перемена.


Article in English: It can be tricky to navigate the streets of Tokyo and other major cities in Japan, especially if you are traveling on foot or using public transit. Make it easy by carrying a printed, updated map with you that features street names in Japanese and English. With a data plan, you can also use a map app on your smartphone to help you navigate the area. Print a map out at home before you go on your trip, or look for a map at a convenient store, hotel, or tourist center once you're in Japan. Renting a car may be a good idea if you plan to explore regions outside of major cities or if you are traveling with a large group with a lot of luggage. Avoid renting a car if you plan on staying and exploring major cities, as traffic can be bad and the streets can be confusing for non-locals.  You will need to be 18 years or older and have an International Driving Permit, or a Japanese driver’s license, to rent a car. Book the rental car online before you leave for your trip, or look into renting a car once you arrive in a major city for rural travel. Be aware that the Japanese drive on the left side of the road. Major cities in Japan, such as Tokyo, will have a rail system that you can use to get around easily. If you're traveling a short distance, you can purchase your ticket at the station, while it's best to purchase tickets for longer distances (such as a trip that will take an entire day) ahead of time.  Invest in day passes if you plan on taking a few trips on transit per day. Most transit maps are easy to navigate and connect you to major areas or sites in the city. The Tokyo Metro is a popular subway system used for travel. Many Japanese people walk the streets to get around. Try walking from your accommodations to a nearby tourist site or area, or walk to and from a restaurant nearby. You can also do a walking tour of areas in major cities like Tokyo or Kyoto to get a better sense of the atmosphere and vibe.  Bring a map with you while you're walking to ensure you don't get lost. While Japan is considered...

Summary in Russian:

Возьмите актуальную бумажную карту или используйте приложение с картами на телефоне. Возьмите машину напрокат, если вы хотите исследовать сельские районы. Для более эффективного передвижения используйте местное метро или поезд. Попробуйте дойти пешком до ближайших достопримечательностей или ресторанов. Для дешевой поездки по городу выберите городской автобус.


Article in English: It can be very difficult to identify whether an autistic child is suffering from a health condition or if there is something that is physically bothering the child. To resolve this, the child can be encouraged to express themselves through pictures. For example, pictures that suggest the child is suffering from a health problem (be it stomach pain, headache, ear infection, or something else) can be used with words attached to them so that the child ultimately picks up the vocabulary and language needed to communicate effectively.

Summary in Russian:

Помогите ребенку научиться, как выражать проблемы со здоровьем, с которыми он столкнулся, через визуальные подсказки.


Article in English: It can be very easy to hold onto anger if someone has hurt you in the past. However, there are enormous psychological benefits to forgiving others. Specifically telling people that you forgive them can help. If someone has said something cruel to you, try telling that person “I was hurt when you said X, but I want you to know that I’m letting it go because I want to move on. I forgive you.” While saying that a problem is someone else’s fault might seem like an easy way to get rid of it, things don’t work that way. When you place blame on others, you may have a subconscious expectation for them to correct things. It is more effective, however, to acknowledge an issue and focus on moving on. For instance, if a partner’s spending habits have created financial troubles, don’t just say “You’ve ruined things!” Instead, try to be more constructive: “We are having financial problems and need to make some changes in our spending habits.” A grudge is a specific type of emotional baggage that can make a past issue really drag you down. If someone has hurt you or done you wrong in the past, don’t focus on retaliating. While you may think it would be very satisfying to see the person get hurt, you will feel better if you move on. For instance, if you are angry because you think that a someone took an ex away from you, approach that person and say something like: "I was upset at first, but I want everyone to be happy and move on. I want you to know that I accept your relationship." Making changes to get over a past problem is difficult. It is hard enough to change yourself, let alone someone else. If you let others worry about taking care of their own problems, you will have more energy and attention to devote to correcting yours. If you have tried unsuccessfully to repair a past personal relationship that is holding you back, it may help to give yourself some breathing room. Time to reflect can work wonders. You might make an agreement with someone to come back to a problem at a later date. For instance, if you are having...

Summary in Russian:

Простите других людей. Не обвиняйте других. Отпустите обиды. Сосредоточьтесь на том, чтобы менять себя, а не других людей. При необходимости дайте себе немного пространства.


Article in English: It can be very empowering to help a parent effect a major change. But, putting too much pressure on your parent can cause them to feel stunned, guilty, and even angry about the role reversal. If your parent is already getting help or has cut down on their drinking significantly and you are still nervous, it might be a signs that you are too focused on changing their drinking habits. This can create another reason to drink--now they are feeling guilty and emotionally triggered. While cutting out an addictive substance, it can be helpful to start up new hobbies or activities that are engaging and fun. As a way of showing your support for the change you hope to see in your parents, suggest an activity that you can do together as a replacement for a night of drinking. You might try a game night, movie night, or even a more hands-on activity, like craft-making or camping. Keep in mind that obsessing over whether or not your parent is drinking will just add pressure to the situation. Try to take some time to yourself by focusing on activities away from your parent, knowing that you've done what you can to encourage them.

Summary in Russian:

Следите за признаками того, когда вам пора отойти на задний план. Предложите альтернативные виды деятельности. Расслабьтесь и отдохните.


Article in English: It can get chilly in airports, and it can also get cool on a plane. The temperature may shift and vary. So bring something warm.  Even if you’re going to a warm climate, bringing along a zip-up sweatshirt or a simple cardigan sweater is a good idea. Some knits can look pretty stylish. Dark clothing is better because it will hide spills that could happen on the plane. If you’re traveling in winter, you might want to bring a puffy down jacket if you have one because it won’t wrinkle if you need to place it into the overhead bin. To make your life easier, start removing layered items, such as a sweatshirt before you get to the metal detector. A lightweight jacket could also work. It depends on the bra, of course, but some underwire bras can set off airport metal detectors. That costs you time.  It’s also likely to cause you to have to succumb to a pat-down inspection. Not only are those sometimes embarrassing, but it will delay you. Instead, try metal-free bras. A simple padded brassiere could work, and sports bras are perfect for airport travel. If you like your underwire bra, just pack it in your suitcase instead of wearing it to the airport. Underwire bras could also be uncomfortable during a long flight. You’ll want to be comfortable at the airport (no stiletto heels!), but that doesn’t mean you can’t still look good. Victoria Beckham has said the airport is her runway.  Lots of people end up in the airport in sweatpants or a track suit because they're so comfortable. If that's not for you, try a nice pair of leggings instead. Match them with long sweaters, hoodies, or long tops. You can dress up a dressed down look by carrying a nice, statement handbag. Celebrities tend to wear sunglasses inside airports a lot and hats too. Go for comfort but with style. Wearing jeans can be a good choice in an airport. However, wear worn jeans that don’t have too tight of a waistband and are worn in. Celebrities walk through airports all the time, and they manage to look both comfortable and stylish. Try relaxed trousers...

Summary in Russian:

Возьмите с собой свитер. Наденьте бюстгальтер без металлических элементов. Наденьте удобные брюки или легинсы. Наденьте просторную одежду. Одевайтесь в несколько слоев.