Article in English: Being emotionally and mentally strong, or resilient, means adapting well to things like stress, trauma, adversity, or tragedy. Resilience is not something you are born with — it is a process that can be learned by anyone, and is found in ordinary people.  Being emotionally strong doesn't mean you don't experience pain or suffering — resiliency is often learned when one is faced with an extremely painful situation. What it does mean is that you learn to rebuild or "bounce back" from these experiences.  To develop resiliency, you will want to focus on building particular skills, such as: making plans and carrying them out, developing confidence and a positive view of yourself, learning to manage strong feelings and impulses, and learning to communicate and problem solve efficiently. Learning to manage your emotions is another important part of becoming emotionally and mentally strong. You may not be able to control what life throws at you, but you always have a choice about how you react. Again, this is something that is not innate; anyone can learn to manage his or her emotions productively. Before you can build up your mental and emotional strength, you will need to take an inventory of your strengths and challenges to determine what you would like to change. Make a list of as many of your strengths and challenges as you can think of. Once you have finished your list, figure out how to turn each of your challenges into a goal that you can work towards. For example, you might have included on your list of challenges that you have difficulty asserting your needs. If you want to work on this issue, you would say that your goal is to become more assertive. In addition to identifying areas for change, you should take time to celebrate your strengths. Read through the list of your strengths and congratulate yourself for these positive traits. Giving yourself a little pat on the back now and then will help you to stay focused on your positive qualities and help build up your mental and emotional strength. The reason...

Summary in Russian:

Поймите суть эмоциональной выносливости. Познакомьтесь с эмоциональной регуляцией. Определите конкретные аспекты, которые следует изменить. Признайте свои сильные стороны. Учитывайте свой прошлый опыт. Оцените наличие зависимостей, которые требуют лечения. Записывайте свои мысли и чувства в дневник. Обратитесь к психотерапевту.


Article in English: Being fast on the field isn't just about running speed—it's also about your ability to change your direction, speed, or technique quickly and frequently. To improve your reaction speed, practice while a coach or friend calls (or better, uses a visual signal) for you to change your exercise. Respond as quickly as possible. Try incorporating a combination of exercises like:  Changing direction quickly when running Sprinting on command Playing “Red Light Green Light” To accelerate, you will have to extend and use your hip, knees, and ankles. When running or doing other exercises, focus on making long, even strides that stretch out. Increasing your stride length and muscle output in this way will boost your speed. While training to increase your speed at moving across the field, do not neglect your control of the ball. Remember that soccer is primarily a sport where the player's lower body moves in contact with the ground and ball. To be not only fast, but fast and in control of the ball, you must work on your agility.  Dribble at every opportunity, using all parts of your foot (outside, inside, top, and bottom). Do speed dribbling exercises by kicking the ball slightly forward and running after it. Practice changing direction quickly while dribbling and doing speed dribbling exercises. You can also do this while attempting to evade another player in order to practice using quick dribbles as a way to beat opponents. Do lateral ball drop exercises. Have a coach or partner hold a ball at shoulder height, 5.4 yards (5 meters) away from you. When your coach/partner drops the ball, attempt to reach and control the ball before it bounces a second time. Practice cone or flag exercises to increase your speed and agility. Time yourself and aim to beat your time each round.

Summary in Russian:

Повысьте скорость реакции. Растягивайте  суставы. Выполняйте упражнения с мячом.


Article in English: Being feisty takes a lot of energy. Treating every conversation like an exciting new opportunity, constantly looking for ways to joke and tease, and going to great pains to ensure that everyone around you knows what you're thinking can be mentally and physically demanding. Because of this, it's easiest to be feisty if your body can keep up with the demands your new feisty personality is placing on it. Stay in shape by making an effort to get some form of exercise everyday and avoiding sugary and fatty foods. You don't have to be a bodybuilder to be feisty — you just have to be fit enough to have the energy to pounce on every opportunity to express yourself. For detailed fitness advice, check out our article selection on personal fitness. Just as it's important to keep your body in good shape so that you have the energy to be as feisty as possible, it's also important to give yourself adequate rest so that, when you do run out of energy, you're able to replenish it. Everyone fatigues from social interactions at a different rate — some people can go from party to party without losing a beat, while others need to recuperate in solitude after a few hours out and about. Only you will know how much rest you need in order to be at your feistiest, so listen to your body. If you find yourself internally groaning at the thought of interacting with another human being, give yourself some alone time before venturing out. It's worth noting that rest is also very important on a basic physical level. Most medical resources recommend that adults should get roughly 7 to 9 hours of sleep per night. Failing to get enough sleep can lead to chronic fatigue, stress, and irritability, all of which can lead to you acting more grouchy than feisty. While taking care of the physical side of the equation by exercising, eating nutritiously, and getting adequate rest are great ways to ensure you have the energy to be feisty at all times, in truth, sometimes even the feistiest people have a hard time motivating themselves. If you feel like...

Summary in Russian:

Придерживайтесь диеты и занимайтесь упражнениями. Достаточно отдыхайте и позволяйте себе свободное время. Взбодрите себя, когда чувствуете утечку энергии.


Article in English: Being flexible is one of the most important qualities of a gymnast. If you want to be a gymnast, you can start working on your flexibility right now. Doing stretches and other exercises every day will make your body more limber, allowing you to perform gymnastics moves with grace and ease.  Being flexible also improves your coordination. To improve your flexibility, do these exercises every day:  Do neck rotations and try to bring your ears as close as possible to your shoulders without raising them. Next is the shoulder stretch, where you pull one arm at a time across your chest. Stretch your chest by locking your fingers behind your back and extending your arms up. Stretch your back with the seal stretch: get in a push up position, then push up keeping your hips on the ground. Stretch your hamstrings and back by leaning forward to touch your toes. Practice  doing the splits until you can go into a full split with ease. Starting from a sitting position, do a knee to chin press. Bring one knee toward your chin, hold it there, then repeat with the other knee.   Do bridges. Start lying down with your knees bent. Put your hands on the floor behind your head and lift your body into a bridge position. It's a fun gymnastics move that will help you get used to using your body in more flexible ways than you're used to. You'll also learn how it feels to be upside down. To start, crouch close to the ground with your hands firmly planted on the floor. Tuck in your head and roll forward onto your back, letting your legs follow naturally. Keep practicing until you can do a forward roll without thinking.  Make sure you keep your head tucked in, and don't roll directly on your neck. You could injure your neck if you put all of your weight on it. Try a more advanced version of the forward roll by starting from a standing position and smoothly rising to your feet without using your hands to support you at the end of the move. Find a soft or grassy spot to practice doing a cartwheel. This isn't a dangerous move, but you might...

Summary in Russian:

Работа над гибкостью. Научитесь кувыркаться. Практикуйте Выполнение колеса. Сможете ли вы Исполнить стойку на руках? Ходите на занятия по гимнастике.


Article in English: Being friends with everyone isn't about being in the popular clique or demanding respect by being snooty, it's about being likeable and being a good friend. If you want everyone to like you, act like someone you would like. What kind of friend do you picture everyone liking? A good place to start is by being considerate and helpful. If someone missed a day in class, offer your notes. Do they need a ride somewhere? That's an opportunity, too. Who knows? When you need a favour, they may pay it back. Most of us battle with self-image issues and we all have days where we don't feel great about ourselves. But when we meet someone who comes along and who wants to be our friend and who makes life a little more fun, it's easy to perk up. Make your new friends feel good by actively saying you want to hang out, complimenting them, and going out of your way to be friends. Text them randomly, send notes, and just let them know you're on their side. Even just being there for them can change their life. Recent studies have shown that having one good friend can not only make you incredibly happier, but it can also lengthen your life. What's more, one good friend is the equivalent in happiness of $100,000 a year. You just being there for them is quite the gift. Realize that in the process of being friends with (nearly) everyone, you will encounter people with all sorts of personalities, attitudes, opinions and interests. You need to make yourself open-minded and pleasant enough such that you can get along with all of these varying people, even if you may not 100% agree with them on everything. Concentrate on their good qualities and what you like about them – not what you disagree about. Be a respectful person so you can respectfully agree to disagree when differences come along. You don't necessarily have to suppress your views or opinions, but make sure that you're not expressing them in an offensive or harmful way towards others. Since you have so many friends, sometimes it's naturally going to be difficult to keep up the...

Summary in Russian:

Будьте таким другом, которого вы сами хотели бы иметь. Позвольте им чувствовать себя хорошо. Ищите в людях хорошее. Работайте над сохранением дружбы. Не отзывайтесь плохо о людях и не сплетничайте чрезмерно. Не принимайте на свой счет, если не каждый захочет быть вашим другом.


Article in English: Being friends with them may be too much, but you are going to see them or deal with them at certain points due to having a mutual friend. You may even hang out together in a small or large group. So try keeping your distance, but be friendly enough not to put your shared friend in an uncomfortable position.  For example, when hanging out, keep conversations minimal, but pleasant. Consider small talk. If the other person hates you back, they may not be willing to be friendly with you. In this case, that is on them. Your mutual friend will notice and appreciate your efforts. If your friend contacts you and asks, "me and Sarah are going to see a movie, you want to come?" try going. It may be uncomfortable, but you never know what might happen. You might be able to help the situation by spending more time together.    You may learn something new about that person that may help you understand why they are the way they are. You'll get a chance to see your friend and them hang out together and see if they are different around them than they are around you. You may find that spending time with them is not as awful as you thought. While you are hanging out together, it may be easy to develop an “us” vs. “them” mentality. That could be dangerous, because you will feel and then act like you are always in competition with that person. Instead, be the bigger person and resist the urge to get into a power struggle with them.  Remind yourself that they might be trying to bait you into arguing or competing with them. Find an external “enemy” a object that you all agree you dislike. If you are in school, this could be a teacher or an assignment. It could also be a celebrity, or a television show. Remember why you are working hard at this in the first place, to maintain a good relationship with your friend. Arguing in front of them, while you are hanging out together will not accomplish that. Even though you hate them, make an effort to find something about them that you like. Living with that negativity will be harmful for...

Summary in Russian:

Постарайтесь стать хорошими знакомыми или даже приятелями с человеком, который вас раздражает. Проводите время вместе. Не пытайтесь соревноваться с ним. Найдите в этом человеке качества, которые вам нравятся. Будьте вежливы. Умейте постоять за себя.


Article in English: Being grateful has long-term benefits on your health, work, and social life. Every night before sleeping, think of the good things that have happened today. Include the things people have said and the things others have done for you. Reflect on the things you ate and the basic necessities you have. It’s easy to take these things for granted. Often, we are too busy thinking of the few negative experiences we have throughout the day to feel positive about the many good things. Sometimes, we suffer a great loss and need to grieve. Grieving does not necessarily mean that we are ungrateful and being grateful does not mean you’re not allowed to grieve. It’s a natural human process. It’s easy to adopt a negative outlook on life. Actively looking for the positive aspects of every situation will help you be grateful. It will help you criticize and complain less and appreciate more. If you find yourself in an unfavourable situation, ask yourself what you can learn from it.  If you find yourself in a generally low mood, look to your thoughts. What are you thinking? How are you thinking? Are you complaining about something? Are you blaming yourself or someone else for what happened? Ask yourself if what you’re thinking is based on fact or opinion. Is there truth to your thought? Think of other ways of looking at your situation. This doesn’t mean that you’re not allowed to have negative thoughts. Everybody has negative thoughts occasionally. Believing all the negative thoughts to be true is what will have a negative impact on your life including lower mood and motivation to work for a great future. Make it a point to thank others who are a valuable part of your life or who have helped you do things to make a better future. Not only will this open the door to more beneficial relationships but will also improve your physical and mental health. Send thank you notes to professional acquaintances and be thoughtful and caring to those you’re close to.

Summary in Russian:

Подумайте о том добром, что есть в вашей жизни. Тренируйте свой разум, чтобы он замечал во всем что-то хорошее. Благодарите людей.


Article in English: Being hard headed and stuck in your ways can jeopardize the happiness in a relationship. Instead of sticking to your guns, be willing to hear the other person out. Think of what they are asking you to do and whether it will have a negative or positive influence on your life. Many times our partners just want what's best for us, so getting mad at them for wanting something to change for the better is not the right way to feel.  There are certain things that you shouldn't compromise on, like your physical or emotional needs.  Do not compromise your moral values for your girlfriend or you may end up resenting her. Work on compromise as a team so that you both can be happy. When a situation is difficult, it's likely that your girlfriend is going to need more emotional support than she normally does. When she does need help or support, make sure that you are the person that's there for her. Instead of getting angry at her and making her feel even worse, make sure that you're supportive and understanding. Make sure that you offer to listen to her, and do not judge her. Try to make her feel better throughout the day by doing kind things.  If your girlfriend has done something that you don't approve of, instead of berating or criticizing her, try to understand why she did it in the first place. Supporting her does not mean enabling her to do self-destructive behavior. The first step in getting through the tough times is acknowledging that they exist. Do not ignore or minimize serious issues in your relationship if they are there. Sit down and have a hard conversation with your girlfriend about how things have been and your willingness to work on them.  You may not like to talk about emotions, but it's important that you do for the good of the relationship. You can say something like, "I've noticed that ever since your Granny died that you've been pretty depressed. I'll always be here to talk, just let me know if you want to." If you've been open, honest, and nonjudgmental, there's a good likelihood that you'll be the...

Summary in Russian:

Будьте готовы пойти на компромисс. Оказывайте эмоциональную поддержку, в которой она нуждается. Признайте, что переживаете трудные времена, и поговорите об этом. Обратитесь к семейному психологу, если вам нужна помощь.


Article in English: Being honest about ourselves can be hard, but to be successful, you need to understand where your strengths and weaknesses are. Understanding your current study habits can help you emphasize your strengths and work on improving your weaknesses, which will help you if you are struggling in a specific area. Start asking yourself questions about your study habits. Are you a good note taker? Are you good at memorizing facts? Are you good at writing essays? Are you good at reading but not math? Are you horrible at multiple choice tests? Every person learns differently. Some people learn by reading while others are more hands-on. Learning styles influence the way we learn and recall information. Understanding which learning styles you possess can help you be more effective in the classroom. There are seven learning styles:  Visual (spatial): You are a visual learner, respond well to pictures and images, and use spatial understanding. Aural (auditory-musical): You learn well with sound and music. Verbal (linguistic): You learn by using words, both spoken and written. Physical (kinesthetic): You are a hands-on learner. You learn through your body, by using your hands and sense of touch. Logical (mathematical): You respond to and learn through logic and reasoning. Social (interpersonal): You learn best when you with other people. Solitary (intrapersonal): You learn best when alone.  To discover your own learning style profile, try an online questionnaire like the one here or here. Once you have determined your particular learning style, you can start tailoring your academic habits to enhance learning. Organization includes many different things. Come prepared to your classes: bring the textbook, a notebook or notebook paper, pens or pencils, highlighters, notecards. Having all the materials not only makes things easier for you, but it leaves a good impression on your teachers. Keep a separate folder for each class. These folders should hold homework, tests, quizzes, notes, handouts, and any other course related...

Summary in Russian:

Объективно оцените свои учебные навыки. Вы должны знать, какой стиль обучения вам подходит. Будьте организованными. Делайте записи. Составьте график. Найдите место для занятий, где нет отвлекающих факторов. Управляйте своим временем. Ставьте перед собой цели.


Article in English: Being honest means not lying to or misleading your girlfriend, which should be easy enough. But being open requires you to make yourself vulnerable on some level, which many people struggle with. If being open and honest doesn't come naturally to you, you'll need to work on it with your partner for the sake of your relationship.  Open, honest communication is the foundation of a strong relationship. If you cannot be open and honest with one another, you will inevitably encounter problems down the line. Tell your girlfriend the full truth. Don't hold back or withhold your feelings, because she may be upset if she finds out about it. If you're struggling with being open, let your partner know about the problem and try to explain the reasons why. If she knows you struggle with it, she can be extra supportive, and may learn to ask you prompting questions or request elaborations. Many people are in such a hurry to get all their thoughts/feelings out in the open that they fail to pause and reflect on what's being said. This is true of both speaking your mind in general, as well as speaking in response to something your girlfriend has said.  Think carefully about what it is you want to say before you speak. Be aware of what you're feeling when you talk to your girlfriend. Speak as clearly and directly as possible. If you're responding to something your partner said, give her a second to make sure she's finished talking. Then take a brief second to process what she's said and think about how to best articulate your response. You should always strive to be as respectful as possible in every conversation you have with your girlfriend. Respect may be an obvious requirement for many people, but it's important to be aware of your words, your tone, the subtext of your conversation, and your body language to always convey mutual respect for one another.  Take responsibility for what you say and do during a conversation, even if it escalates to an argument. You should both fully express your thoughts and feelings, but you...

Summary in Russian:

Будьте честны и откровенны. Думайте, прежде чем сказать что-либо. Разговаривайте с уважением. Говорите за себя. Не торопите события. Говорите о себе.


Article in English: Being hot doesn’t mean treating others like you know you’re better than them. Instead, show them that you respect them as individuals. Display common courtesies like holding open a door and saying “thank you”—believe it or not, politeness can be hot! If you spend all your time talking about yourself, you’ll leave the impression that you only care about yourself. While you should feel free to share information about yourself so the other person can get to know you, steer the conversation towards the other person so they feel special.  Practice your active listening skills so it’s clear you’re paying close attention. Confirm what they’ve just said and ask follow-up questions to keep them at the center of the conversation. If they seem eager to keep the conversation focused on you, don’t try too hard to turn it back on them. Take your time building up a comfort level so they feel more comfortable opening up. Check up on the latest world news. Read a book or a newspaper every day. Take some time to develop your opinions on key topics. The more intelligent and well-informed you are, the more likely you are to impress others.  It takes more than looking good to be hot. If you can’t sustain an intelligent conversation for more than a few seconds, your hotness factor will drop quickly! Never act like you know all the answers. Be open to listening to and considering others’ opinions. If you recognize signals of attraction, act confidently and decisively (without being aggressive or arrogant). Don’t be afraid to ask, “Hey, would you like to go out to dinner?” or, “Can I call you sometime?”  Sometimes you’ll read the signals wrong and get rejected. Stay calm, be polite, brush it off, and be just as confident the next time you try with someone else. Fear of failure is not an attractive quality. Hot guys learn from their failures and keep trying!

Summary in Russian:

Ведите себя  вежливо и уважительно. Старайтесь говорить о собеседнике. Повышайте свою эрудицию и осведомленность в важных вопросах. Действуйте, когда ощущаете симпатию.


Article in English: Being hyper with people has a purpose: to get excited together and to play and work together. The energy of many can create a wonderful thing! You're not a chaotic mess. You have a purpose: fun and energy! Consider being hyper while alone sometimes, too, so that you can try your best in conditioning, running, jogging, or practicing individual skills of a sport like basketball -- dribbling or practicing three point shots at your speed without fighting the big D. Choose a place where being hyper is acceptable; the mall is probably a bad choice whereas a skate park might work fine. Gathering up your friends and going to the old folks home won't be the best use of your time. Aim for places that won't get you shushed or kindly shown the door. Large, open areas are best. Think parks, the beach, fields, or places dedicated to athletics like the basketball court or pool. Don’t try to “stay calm” on the way. Get your friends excited with you.  Hand out the candy; get the others to buy energy drinks and sodas with vitamins and caffeine.  Hyper activity is contagious so you will all “feed” off each other; you will all enjoy it more if you’re all sharing the experience. If someone's not up to snuff, get 'em there! Don't nag or make fun of them, simply invite them to have as much fun as you're having. Nagging or teasing just brings your positive energy (and the energy of the group) down. Release that pent up energy!  Run, jump… just do it!  Being this way can actually become an almost spiritual event (think Native Americans dancing all night to the beat of drums).  The more you do the more amazing you’ll feel.  Dance like nobody’s watching. Why would you dance any other way? Just a friendly reminder: release that pent up energy in legal ways. Having the cops show up on the scene is the worst kind of buzzkill there is. Don’t just quit all of a sudden.  Your body has a huge store of endorphins running through it – if you just quit you’ll experience a “drop” that you will not enjoy.  You warmed up by preparing – cool down...

Summary in Russian:

Встретьтесь с друзьями. Найдите себе занятие, где вы можете показать свое воодушевление и повеселиться серьезно, с определенной целью. Излучайте энтузиазм: Вперед! Сбавьте обороты: Снова запланируйте что-то!


Article in English: Being in denial about what you’re feeling will only draw out the healing process. Betrayal is painful, so give yourself permission to mourn however you need to. Curl up in bed for a day or so. Cry your eyes out until you can’t cry anymore. Play darts on a photograph of your ex. There is no right or wrong way to grieve. Releasing the emotion you feel in a physical way can actually make you feel better. It’s unacceptable, however, to act out aggressively or hurt someone. Try throwing, breaking, punching, or burning something instead.  There are places that give you a stack of plates to throw against walls, or allow you to build a fire in a barrel for burning the gifts your ex gave you. Try signing up for a boxing or kickboxing class. Physical activity can serve as a release of negative emotions and help you get physically and emotionally stronger. Victims of cheating often have a tendency to see the cheater as the “good guy” while placing the blame on themselves. Don’t do that. Sure, you may have played some role in the downfall of the relationship, but the cheater is responsible for his actions. If you catch yourself blaming yourself, divert the blame where it belongs. You might silently repeat, “He’s the cheater. This is his fault, not mine.” The end of a relationship can result in you reviewing everything that happened in your head over and over again. While some reflection can be fruitful, nonstop thinking about what went wrong can have negative effects on your mood.  Keep yourself busy after the breakup. Hang out with friends, join a club, rearrange the furniture in your home, or start volunteering. Let your friends and family know that you are trying to limit the number of times you refer to your ex. Facebook, Instagram, and Twitter may seem like tempting sanctuaries after you break things off with your cheating boyfriend, but logging on and venting isn’t a good idea. Commit to a short detox from your favorite platforms until you’re feeling more levelheaded. When you do log back on, unfollow your ex...

Summary in Russian:

Признайте свою боль. Ударьте или сломайте что-нибудь. Посмотрите на бывшего партнера без розовых очков. Перестаньте прокручивать все в голове снова и снова. Держитесь подальше от социальных сетей. Подавите желание отомстить.


Article in English: Being in love is about connecting with another person emotionally, caring for their happiness as if it was your own. When you love someone their fate becomes intertwined with yours. You may feel sad when they cry, get angry when they are hurt, and celebrate with their successes.  If you can't wait to share good news with them or hear about their day, love is likely growing.  This does not, however, mean that love is completely selfless. You should feel the same connection coming back to you as well. You do not have to like all of the same things in order to love someone. In many cases, having differences allows your love to grow, as you share and teach each other parts about yourself that the other person never knew. Disliking someone's taste in music, for example, does not mean that you cannot love them. Judgement, anger, or disrespect for each other's interests, however, may prevent love from really growing. When you allow someone to be exactly as they are, without any belief that they aren’t good enough, without any belief that they would be “better” if they were different, you're in love. Loving someone is about accepting them as they are, loving them despite, or even because of, their faults. No one is perfect, but they don't have to be for you to love them.  You may even learn more about yourself with this person, as loving them helps reveal truths about you that you might not have noticed before.  If your love is dependent upon the other person acting and speaking how you want, then your feelings are conditional. We often confuse this with love, but this is just positive thoughts about someone. This is loving what a person says or does, not loving them. This is not just a turn of phrase: being in love actually changes your brain chemistry to "reward" you when they are in your life. If you are constantly thinking about them, missing them when they are gone, and finding ways to stay in contact with each other, love is likely blooming.  This should be different, however, from obsession, when you think of...

Summary in Russian:

Когда вы влюблены, главным становится счастье другого человека, а не ваше личное. Для любви не требуется полное совпадение интересов. Оставайтесь собой и любите человека без прикрас. Возникает «зависимость», когда человека нет рядом. Любовь не гарантирует, что вы никогда не будете ссориться. Подумайте, что для вас значит любовь. Любовь возникает со временем. Любовь не ограничивается романтическими чувствами.


Article in English: Being in love may not literally be like wearing rose tinted glasses, but psychological research suggests it can be beneficial to put your metaphorical rose tinted glasses back on and idealize your relationship and what attracted you to your partner in the first place. Couples who focus on the positive parts of their relationships and characteristics of their partners are happier and less likely to be divorced. Instead of viewing your partner’s lack of knowledge on a subject you’re passionate about as a negative, view this as an opportunity to share your knowledge. Encourage your partner’s interests, and take time to help them learn more. Even if your partner is less intelligent than you are, finding someone who respects and encourages you will lead to more happiness than selecting a partner who is equally intelligent. Research shows that differing levels of intelligence between partners has little impact on their long term happiness, especially compared with factors like trust and respect. We alter the way we think about things on an almost daily basis. If you have high blood pressure, you change your diet and exercise routines. If you can’t sleep at night, you take sleep aids and alter your schedule. When it comes to attraction, people have the mistaken belief they can’t change the way they feel, even if they continually end up in unhappy and unhealthy relationships.   If you repeatedly find yourself attracted to very smart or much less intelligent people, try to find a happy medium. Look at other factors of attraction besides intelligence, and decide what matters to you most. Shift your focus to finding a partner who is happy with or without you. These confident, content individuals will make better partners no matter what their IQ.

Summary in Russian:

Посмотрите на партнера сквозь розовые очки. Поддерживайте желание партнера учиться и приниматься за работу. Признайте, что разница в интеллекте не должна влиять на счастье. Измените свое отношение к привлекательности.


Article in English: Being in nature can improve your mood and will disrupt your a daily routine contributing to your depression. In addition to the mood boosting effects of simply witnessing the beauty of nature, compounds released by plants may chemically alter your mood.  If your partner is depressed, plan outings, like picnics, to get her or him out of the house and into nature. Hiking is a great way to combine the benefits of being in nature and exercise. Appetite changes associated with changes may be affecting both partners' eating habits, as couples often eat together. Establish a nutrient-dense diet that you both can benefit from. Some nutrients may help to improve mood, like B vitamins, so eat plenty of fruits and vegetables. Try cooking healthy meals together. This may be a creative activity you'll both enjoy. Physical activity increases endorphins to improve mood and has been shown to improve coping over time. Focus on physical activities you can do together to provide support and motivation for one another.  Consider activities that also include other techniques for improving mood for even greater benefit. For example, playing soccer with high school friends will allow you to exercise, socialize, and spend time having fun outdoors. If highly structured activities are too overwhelming for you or your partner, try going for a walk together. This is an easy way to start increasing physical activity and get you out of the house. This serves as a distraction and quickly improves mood. A person who is depressed is often reluctant to initiate pleasurable activities.  If your partner is depressed, take the lead and plan a couple of fun activities each week. If you are depressed, agree to participate in the activities, even if you aren't very excited about it. Realize your partner put a lot of effort into planning the activity because s/he cares about you.

Summary in Russian:

Чаще бывайте на улице. Здоровое питание. Научитесь поднимать себе настроение. Веселитесь вместе.


Article in English: Being independent builds off of taking control of your life. You'll need to be able to take care of yourself in any way you need to. That can include day-to-day personal maintenance, taking care of your home, going to work on time, being productive, and managing your money wisely.  Independence can take different forms at different ages. The key is to show independence that is appropriate for your age. Independence can also involve age-appropriate responsibilities. As you get older, your responsibilities will change, and you'll need to be able to accomplish what's expected of you. A teenager has dramatically different levels of independence than someone in their 20s or 30s, just as that individual would have different levels of independence than someone in their 50s or 60s. Look to peers you know and respect for a living example of what someone in your age range must do to be independent. If you're struggling with independence, try talking to a life coach or career counselor. You can find these services by searching online or in a phone book. As an adult, you'll need goals of your own creation. Goals help give your life meaning and purpose by giving you something to strive towards, and offering you accomplishments worth celebrating. Implementing your goals and working towards your next great accomplishment requires you to prioritize your life, both personally and professionally. When you make goals for yourself, studies show that S.M.A.R.T. (specific, measurable, attainable, realistic, time-bound) goals are the most likely to succeed. A S.M.A.R.T. goal should address the following components:  Specific - narrow down the scope of your goal. Rather than dealing with broad, generalized terms, focus on a clearly-defined outcome that you hope to achieve. Measurable - decide how you will measure success, both incremental and long-term. You'll need to know that you've achieved your goal at the end, and you'll need a way to track your progress along the way. Attainable - make sure that your goal can feasibly be...

Summary in Russian:

Будьте независимы. Продумайте цели и идите к ним. Стремитесь к цельности своей личности и к честности. Берите на себя ответственность за свою жизнь.


Article in English: Being indifferent is all appearing as if you don't care one way or another. To keep up that impression, it's important not to give away your feelings on your face. If your words are, "Oh, that's slightly interesting," you won't look indifferent with raised eyebrows, eyes aghast, and mouth hanging open. It's not about reacting negatively or positively or even not reacting. You're still present; you're still an alive human being. It's just about hearing or seeing something and taking it in calmly and definitely not taking it personally. Sort of like every reaction you have when your little sister's friend starts talking about her potato chip addiction. Mild curiosity at best. So you've got the facial expressions down -- now it's time to make sure your body matches what your face is saying. Turns out most of body language is just that -- the body. Even if your words and your face scream "I couldn't care less" but your body makes it clear you're uncomfortable, you're no longer indifferent. You should have a relaxed, open position at all times. Like you're watching a decent movie. You're still engaged, but you're comfortable and stress-free. And if you're trying to convince your crush you're indifferent, hanging on them is not the way to mask your body language! Too much of indifference can easily be mistaken for aloofness, being cold, or being just plain negative. That's not what indifference is about! You're still open, welcoming, and receptive -- it's just that you don't care whether people come to you to be welcomed or not. You'll do your thing regardless -- in fact, if no one were in the room, you'd be behaving the same way. Because you're an observer, you have no reason to close yourself off. Even if your significant other is yelling at you, keep your arms uncrossed and your legs unfolded. This is just a display of their need to control and you'll address it when you can get a word in edgewise calmly. You're still hearing what they have to say, you're just hearing all the levels to it and putting it through...

Summary in Russian:

Каменный взгляд. Ноги в руки или как контролировать язык тела. Оставайтесь открытым и восприимчивым. Сильно не увлекайтесь.


Article in English: Being intellectually capable is important in life, but being emotionally intelligent is just as essential. Having high emotional intelligence can lead to better relationships and job opportunities. There are four core elements to emotional intelligence that help you lead a balanced life. Read this over and decide where you might have room for improvement, then take steps to practice your skills in that area:  Self awareness:  The ability to recognize your own emotions for what they are and understand their origins. Self-awareness means knowing your strengths and limitations. Self management: The ability to delay gratification, balance your needs with those of others, take initiative and to pull back on impulsivity. Self-management means being able to cope with change and to stay committed. Social awareness: The ability to be attuned to other people's emotions and concerns, as well as being able to notice and adapt to social cues. Being socially aware means being able to see the power dynamics at play within any group or in an organizational context. Relationship management: The ability to get along well with others, manage conflict, inspire and influence people and to communicate clearly. Stress is a catchall word for feeling overwhelmed by a variety of different emotions. Life is filled with difficult situations from relationship breakdowns to job loss. In between, there are myriad stress triggers that can make any daily issue seem much more challenging than it probably is. If you’re stressed a lot, it’s difficult to behave in the way you want to. Having a good plan for relieving stress improves all aspects of your EQ.  Figure out what triggers your stress, and what helps relieve it. Make a list of effective forms of stress relief, like hanging out with a friend or taking a walk in the woods, and put it to good use. Get help if you need it. If your stress feels too overwhelming to deal with alone, seek the help of a therapist or psychologist who can give you tools to cope (and help you raise your EQ in the...

Summary in Russian:

Определите, что вам нужно исправить в себе. Постарайтесь снизить уровень стресса, повысив эмоциональный интеллект. Относитесь ко всему проще на работе и дома.


Article in English: Being laid off is not the same thing as being fired. It likely had more to do with the company's bottom line than it did with your performance, and your interviewer knows that. If you were laid off, try not to worry too much about how it will look. If you were laid off, emphasize this by saying something like, "My position was eliminated" or "the company let many employees go due to financial issues." Even if you were fired for some kind of wrongdoing, it's important not to eat yourself up about it. If you do, it may have a negative effect on your confidence, which can come across to prospective employers as a lack of competence. Depending on how exactly things ended with your last employer, you may be able to get their support. Talk to your former employer about providing a reference for you when you begin looking for a new job. Even though you were fired, they may still have some nice things to say about you, and you may be able to work out a mutually acceptable story about your termination.  You will probably have to be willing to own up to your mistakes. If, for example, you were fired because you weren't efficient enough, try admitting the mistakes you made and explaining what you've learned from them. Your former employer might be willing to recommend you on the basis that you've learned your lesson. Even if you can't get the support of your manager, you may be able to get a good reference from someone else you worked with at the company. Don't be afraid to ask. If you did something really bad, like stealing from the company or assaulting a coworker, you probably won't have much luck with this. You don't need to state why you left your last job on your resume or in your cover letter, unless the question is specifically asked. Even if you are asked to provide an answer in writing, keep it brief and nonspecific. You can offer more details during your in-person interview. In some cases you may feel that it would be beneficial to explain a termination immediately before you are put on the spot about it....

Summary in Russian:

Не стыдитесь сокращения. Не будьте к себе слишком строги. Пообщайтесь со своим бывшим работодателем. Оставьте подробности при себе. Усовершенствуйте свое резюме. Сделайте акцент на своем профессионализме.


Article in English: Being mindful of your reality and your sensations has been found to be efficacious in helping individuals to foster self-acceptance.  Some forms of mindfulness training involving self-compassion require learning from a professional, but others can be practiced in the comfort of your own home. Some of the benefits of mindful self-compassion include:  Learning to be less self-critical. Learning to cope with problematic emotions. Learning to motivate yourself with encouragement rather than criticizing yourself. Give yourself 10-20 quiet minutes each evening or morning to meditate. Once you set an alarm, you can let your mind go, knowing that you won't be late for work or anything else because your alarm will keep you to your schedule. Make sure your alarm is set on a quiet and pleasant sound to ease you out of your mindfulness session. Find your most comfortable chair and then sit down in it. Keep a straight posture and close your eyes to minimize outside distractions. Also place your chair in the quietest part of your house to reduce distractions. Pay attention to the way you breathe but keep it natural, do not adjust it unless you feel that you need to for comfort. Feel every aspect of your breath going in through your nose/mouth, down into your lungs, and energizing your whole body.  Feel the old breath coming up and out and sending some of your physical and mental tension away with it. Do your best to avoid slumping, but you might let your body relax a little. Keep track of the number of breaths you have taken up to four, and then start over. Only think about your breath and your body. If you find yourself thinking about something else, accept that your attention wandered but do not judge yourself. Just gently bring your mind back to focus on your breathing. Practice mindfulness meditation each day and gradually you will notice that you become more alert and accepting of yourself and your surroundings as you get better at just being without evaluating. It can take a lot of practice to get this down, so do...

Summary in Russian:

Изучите преимущества самоосознанности. Выделите время и установите будильник. Сядьте в кресле прямо. Следите за своим дыханием. Считайте вдохи и выдохи. Будьте последовательны.


Article in English: Being nice is a great way to make a boy feel more comfortable around you. Keep your compliments genuine and specific, and say them with a smile so he knows that you aren’t teasing him. Sometimes, it’s better to give compliments when you’re hanging out alone, to keep other people from making fun.  For example, if you’re both into sports, you can say something like “I like your Lebron James jersey, did you watch the game last night?” If you’re working on a school project together, let him know that you admire his intelligence by saying something like “That’s a great idea, I would’ve never thought of that!” Focus on asking questions that require an explanation, not just a “yes” or a “no.” If you know you have a common interest, like music or sports, ask him questions to lead him into a conversation. Let him do the talking while you listen and throw in some comments here and there.  This is the best way to get to know a guy to see if you could actually like him beyond just a crush. Letting him talk will show him that you’re interested in getting to know him better and that you’re a good listener. Think about how you act around your girlfriends and how easily you can talk to them. Try to act the same way around the boy that you like by talking about things you both are interested in, like music, sports, or movies. Share your opinions and thoughts freely so he can get to know the real you. If a guy seems less interested after you start talking to him, don’t worry about it. That just means that he’s not a good fit for you. Body language and touching are a great way to communicate to a guy that you like him without outwardly saying something. Sit close to him so that your knees are touching, and reach out to touch his arm or leg when he says something funny. This can signal to a guy that you’re interested in him as more than just a friend. Avoid doing anything too overt, like grabbing his hand out of nowhere. This can scare him or make him think that you have the wrong impression about your relationship. Smaller...

Summary in Russian:

Сделайте ему комплимент на основе того, что вам в нем нравится. Задавайте ему вопросы о его увлечениях и интересах. Покажите себя с наилучшей стороны во время разговора. Придумайте предлог, чтобы коснуться его руки. Отправляйте ему сообщения или ставьте отметки «мне нравится» под его постами в Instagram и Twitter. Найдите время, чтобы побыть наедине.


Article in English: Being non-attached doesn’t mean being detached from others completely. It means that you value your relationship with yourself just as much as your value your relationships with others. Set clear boundaries with partners, family, and friends so that you can both have respect and space. For instance, maintain healthy distance.  Don’t blow your spouse’s phone up if they aren’t answering; wait to be called back. Practice non-attachment by maintaining mutual privacy.  Don’t feel the need to ask for or give the passwords to your phone, email, or social media. Keep some things to yourself unless they need to be shared. Don’t feel the need to call or text them all day; live your life!  Hang out with friends without them, sometimes. Don’t feel the need to be with your partner or friends every day. Should an issue arise between you and someone you are feeling attached to, address it.  Find a non-busy time for the two of you to talk to hash it out.  Be respectful and honest. Listen to their points and try to understand their perspective. If you don’t address an issue, it can fester inside you and cause you to be clingy. Avoid trying to make others see and do things your way all the time.  Let go of your need to control them or their actions. Instead, find areas of compromise so that you can both get some things that you want. For instance, you might want more time with a partner but they might want more space.  Agree on a certain number of nights per week to see each other. You can’t and shouldn’t have to make someone stay with you.  Even if you feel super close to someone, they might decide one day that they want something different.   Though it’s hard, it’s going to be okay.  Never beg someone to be with you; state your feelings calmly and let them go. If someone wants to break up, say “I don’t want to breakup, but I understand where you are coming from.  I’m sad that the relationship is ending, but I wish you the best.” Each night before bed, take a few minutes to write about your day.  Write about any difficulties...

Summary in Russian:

Для начала обсудите личные границы. Уважайте личное пространство человека. Иногда проводите время раздельно. Решайте проблемы по мере их поступления. Если в каких-то вопросах вы не согласны с партнером — найдите компромиссное решение. Если человек хочет уйти — бессмысленно его держать. Ведите дневник и записывайте туда свои мысли.


Article in English: Being on your own can be a wonderful thing. Learn how to take care of yourself properly, such as how to cook and clean for yourself, how to keep your home clean, how to wash laundry, and how to manage your time. All of these skills will be invaluable to you both as a singleton, and as someone in a relationship.  This is not an easy task. You might have to start small, by making yourself breakfast each morning, or making a point to iron your work shirts. Taking care of yourself properly means different things to different people. Find what works best for you. Take the free time you might otherwise be spending with your significant other and learn a new skill! Whether you sign up for one-on-one singing lessons with a professional, or you hop onto a site such as Skillshare to brush up on graphic design, learning a new skill will keep you busy and enrich your life.  Being single is a great time to experiment. If you start learning something new and don’t like it, move on to something else. Once you’ve found your new skill, indulge in it. Providing the basics for yourself is great, but self care is even more important. On top of making sure you are fed, groomed, and clean, you’ll need to make sure your “cup” is full. For some, that means taking time every morning to meditate and enjoy a slow cup of tea. For others, that might mean going to the gym four times per week to work on your physique. Self care will look different for everyone. When developing a self care routine, identify what it is that makes you feel complete and relaxed day-to-day. Make that a priority. Make goals as a single person, and budget your time to accomplish them. You can make small goals, such as eating at least three meals per week at home, or you can make large goals, such as having a promotion by this time next year. Make goals that matter to you, not anyone else. Doing so will get you further in life and will be far more important in motivating you to achieve your goals. Take the energy you may have spent on a relationship and pour it...

Summary in Russian:

Узнайте, что означает быть самостоятельным человеком. Приобретите новое умение. Заботьтесь о себе. Ставьте перед собой цели. Сосредоточьтесь на своей карьере.


Article in English: Being outside for the day often means tanning (voluntarily or involuntarily) so showing skin has become not only socially acceptable, but actually encouraged.  Crop tops, cut-offs, cutouts, bathing suits, bandeaus and  bustiers are all popular. Outdoor festivals are almost always in the thick of summer, when it is hot and sunny. Always bring and wear sunscreen religiously. You don't want to get sunburned. Prepare for rain. Always remember to bring a poncho or rain jacket to avoid being soaked all day. If you are revealing a large amount of skin on top or bottom, even out it out with a more conservative counter-part.  Pair a cropped top with a maxi skirt, or cut-offs with a baggy button-up. Using a "flowing" top or bottom creates a chic look without looking too conservative. Loose flowing components to your clothes will be more comfortable in hot weather. Try a one piece instead. Rompers, dresses, and jumpsuits are very popular music festival choices. This "balances" your outfit for you since most designers dance on the "conservative" and "revealing" line. Patterned one-pieces add depth to an outfit. Floral patterns, abstract patterns and animal prints play into the indie look. Sandals or flip flops are fashionable summer footwear.  The important thing is to play into the summer look (gladiator sandals, chunky heel or jeweled flip flops). You can also look chic in something more structured (loafers, boots, or high fashion sneakers). Keep in mind that if it rains it will be muddy. Plan to bring several changes of shoes, including a pair or sneakers for wet days. You should choose accessories that complement your outfit and hot sunny weather.  Big floppy hats and over-sized or wafer sunglasses will help you protect yourself from the sun. Scarves, cross side bags, dangling earrings, and layered necklaces also pull together the look. Natural or neutral accessories are best. Wear your hair down, pulled back in a curled ponytail, in a messy bun, or up in a cute braid. Make-up should be minimal and natural. Make sure...

Summary in Russian:

Выберите открытый наряд в стиле кэжуал. Сделайте образ сбалансированным. Дополните наряд подходящей обувью. Добавьте аксессуары. Прическа должна быть самой простой, макияж — минимальным.


Article in English: Being over-eager and bombarding the company with follow-up emails and phone calls is not a good idea and can actually harm your chances of getting the position. Follow the three-strike rule - one thank you note, a lengthy thank you letter, and a follow-up email or phone call to find out whether a decision has been made. If you get no response from any of these three, you are better off quitting while you're ahead and moving on with the job search. Whatever you do, don't fill up your interviewer's inbox with daily emails or leave long-winded messages on their voicemail, as this will definitely won't win you any favors. Showing up at the company uninvited is a definite no-no. It puts pressure on the hiring manager or interviewer to speak with you, even though the timing may be very inconvenient for them. It also puts them in a very awkward position if you didn't get the position and they are forced to tell you in person. Either way, it reflects badly on you and you should avoid at all costs. This advice also goes for delivering thank you notes in person - just don't do it. Some people erroneously think they should just wait for a decision and not bother the interviewer. This is not the correct tactic. Many companies deliberately wait before hiring to see who follows up after the interview in a professional manner, and who is really hungry for the position. As long as you abide by the three-strike rule, following-up is a positive and strategic move which may be instrumental in securing you a position with the company.

Summary in Russian:

Не беспокойте компанию. Не ходите в компанию по собственной инициативе без приглашения. Не избегайте отправки письма-напоминания или телефонного звонка.


Article in English: Being overweight and living a sedentary lifestyle puts you at an increased risk for prostate cancer. Start a regular exercise program, even if it's just walking for 20 minutes every other day. Add resistance training to strengthen your muscles. Interval training may be a good choice if you don't have a lot of spare time to devote to training and exercise. Not having a good balance between work and play can increase stress levels, which in turn causes your body to produce more DHT. Set aside 15 or 20 minutes each day to do something that is fun for you.  Choose a restful, calming activity, such as reading a book, coloring, or working a jigsaw puzzle. You also want to make sure you're getting enough sleep. Too little sleep can also increase your stress level, leading to increased DHT levels. Stress may cause your body to convert more testosterone to DHT. A massage not only reduces overall stress, it can also stimulate and improve circulation, which can encourage hair growth. Try a massage every other week for a couple of months and see if you notice any improvement in your overall stress level. On top of the other health risks of smoking, smokers also have higher DHT levels than non-smokers. If you have elevated DHT levels and you smoke, quitting can help normalize your body's DHT production.  Because cigarette smoking increases levels of DHT and other hormones, it may cause an increased risk of prostate cancer (although some studies have shown the opposite). Smoking does increase the likelihood of death from prostate cancer. Smoking in and of itself also causes hair loss, regardless of the effect of smoking on DHT levels.

Summary in Russian:

Занимайтесь спортом 3–5 дней в неделю. Не забывайте про дни отдыха и релаксации. Запишитесь на массаж, чтобы уменьшить уровень стресса. Бросьте курить.


Article in English: Being overweight makes your heart work harder to pump blood around your body. If you are overweight linking your exercise regime with a healthy diet will help to lose weight and relieve some of the stress on your heart, which in turn will lower your resting heart rate. As well as all the other damage tobacco does to your body, smokers are known to have higher resting heart rates than non-smokers. Cutting down or preferably quitting smoking will help to lower your heart rate and improve the healthiness of your heart. Nicotine constricts blood vessels and causes damage to heart muscles and vasculature. Quitting smoking can greatly improve blood pressure, circulation and overall health as well as decrease risk for cancer and breathing problems. Caffeine and caffeine products such as coffee and tea are well-known to increase heart rate. If you think you have a slightly high resting heart rate, lowering your caffeine intake can help to reduce it.  More than two cups of coffee a day can contribute to side effects including an increased heart rate.  Decaffeinated drinks can help you lower your caffeine intake. Alcohol intake has been connected to increased heart rates and higher average heart rates. Cutting down on the amount of alcohol you consume can help you to lower your resting heart rate. Reducing the amount of stress you experience isn't necessarily easy, but it can help you to lower your resting heart rate over time. Stress in extreme amounts can have a negative impact on your health. Practice some activities that help you to relax such, as meditation or tai chi. Try to dedicate a little time each day for a period of relaxation and deep breathing.  Everyone is different so find what relaxes you. Maybe it will be listening to calming music, or taking a long bath.

Summary in Russian:

Сочетайте физические упражнения с правильным питанием. Не курите. Сократите потребление кофеина. Не употребляйте алкоголь. Снизьте стресс.


Article in English: Being overweight or obese can aggravate bladder problems and can cause stress incontinence. If you develop stress incontinence, your bladder leaks small amounts of urine when you're physically active or when you cough or sneeze. Losing weight can relieve excess pressure on your bladder and surrounding muscles. Talk with your doctor about safely using weight. Your doctor can recommend strategies for reducing calorie intake and exercises for you to do. . Tobacco and the ingredients added to cigarettes can cause you to urinate more often, make you feel like you urgently need to urinate, and increase your risk of bladder cancer. Smoking can also make you cough which can trigger stress incontinence. This is because coughing from smoking can weaken your abdominal and bladder muscles.  Talk with your doctor about using a cessation program. While some people can quit smoking easily, you might need to use therapy or a nicotine-reduction aid to help you quit. You can strengthen the muscles of your bladder that control urination. Men and women should do at least three sets of 10 Kegel cycles every day. Both men and women should identify the muscles used in emptying the bladder. To do this, stop the flow of urine midstream. Once you identify those muscles, start doing Kegels with an empty bladder.  Women should: lie down, squeeze and hold the muscles for a count of five. Relax for another count of five. Repeat this 10 times for a complete cycle. Men should: lie down with knees bent and spread apart. Squeeze and hold the muscles for a count of five. Relax for another count of five and repeat this 10 times for a complete cycle. With time, aim for 10 seconds of tightening and 10 seconds of relaxing between contractions. You also do not have to lie down to perform Kegel exercises once you get the hang of it. You can do them pretty much anytime, anywhere — in the car while sitting in traffic, while sitting at your desk at work, etc. Do not to flex the muscles in your abdomen, thighs, or buttocks.  Avoid holding your breath....

Summary in Russian:

Сбросьте лишний вес. Бросьте курить Выполняйте упражнения Кегеля и тренируйте мочевой пузырь. При посещении уборной полностью опорожняйте мочевой пузырь. Чаще наведывайтесь в уборную. Посещайте уборную после полового акта.


Article in English: Being overweight or obese can increase your risk for chronic kidney disease. You should exercise to help you lose weight and lower your blood pressure, both of which will reduce your chances of developing kidney disease. Try to get at least 150 minutes of moderate exercise every week.  Studies have shown that obese people are twice as likely to develop chronic kidney disease. If your Body Mass Index is over 30, you're considered to be obese.  Moderate exercises include walking, cycling, and swimming. You might think that smoking damages the lungs the most, but it can cause heart disease. Heart disease, strokes, and heart attacks will make your kidneys work harder and can cause kidney disease. Fortunately, stopping smoking can slow the development of kidney disease. If you're addicted to smoking, talk with your doctor about smoking cessation therapies. Your doctor might recommend nicotine patches or therapy. When you drink alcohol, your blood pressure and cholesterol levels rise. These can contribute to high blood pressure which can cause chronic kidney disease. Although you don't have to stop drinking alcohol completely, you should limit yourself to 1 drink a day (if you're a woman) or 2 drinks a day (if you're a man under 65). 1 drink is equal to: 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits (liquor). Since kidney disease is difficult to detect until the disease has advanced, you should see your doctor for regular checkups. If you're healthy, aren't predisposed for a disease, aren't overweight and are under 30, you should see your doctor every 2 or 3 years. If you're healthy and between 30 and 40, see your doctor every other year. You can start getting annual checkups when you're 50, as long as you remain healthy. If you've already been diagnosed with another chronic disease like high blood pressure, diabetes, or heart disease, it's important to work with your doctor to manage the disease since these can cause chronic kidney disease. Analgesics and nonsteroidal anti-inflammatory...

Summary in Russian:

Поддерживайте физическую активность. Бросьте курить Ограничьте потребление спиртных напитков. Регулярно посещайте врача. Правильно используйте обезболивающие средства.


Article in English: Being overwhelmed with too much stress and responsibility in your life can make your recovery from a breakdown hard. If there are obligations in your life that cause you stress and anxiety, try to cut these out. If overextended yourself with too many obligations, get out of as many as you can so you feel more comfortable with doing your daily activities. Make sure you give yourself permission to do less without feeling like a failure. A good way to move towards recovery is to be more active and find new interests. Try new active hobbies, such as bike riding, hiking, running, gardening, or dancing. This will give your mind something to focus on instead of your recovery and release tension. A good way to express your feelings is through creative arts. This give you a channel for you to let things out that you might not feel comfortable getting out other ways. Try painting, photography, writing, or other creative endeavors that you are passionate about. If you aren't very creative, still try something new to help you get your feelings out. . Stress is a major cause in mental breakdowns. In order to avoid the possibility of slowing down your recovery, reduce the amount of stress in your life. Practice breathing techniques, try yoga or other calming exercise, sleep enough, and take breaks throughout the day.  This will help you feel better as you move forward in your recovery because you won't be worried about every little thing. Also learn to structure your time. This will help you not feel overwhelmed or stressed while you are recovering. When you are recovering from a breakdown, you do not need to make huge decisions about your life. Avoid moving across the country, quitting your job (unless it contributed to your breakdown), breaking up with your partner, or other large decisions that might impact your while life. You want to make sure you are in a proper place to make those decisions, one where you are stable enough to think through all the alternative and repercussions of your actions. You can help improve...

Summary in Russian:

Упрощайте жизнь. Найдите активное хобби. Займитесь творчеством.  Снижайте уровень стресса Не принимайте судьбоносных решений. Измените свой рацион.


Article in English: Being physically active can lower your blood pressure by helping to control your weight and manage stress.  For the best results try to do 75–150 minutes of physical activity per week. You can choose what you like to do best. Great options include walking, running, dancing, biking, swimming, and playing sports such as basketball or soccer. Do strength training, such as weight lifting, twice a week to maintain bone density and build muscle. Alcohol abuse is bad for your heart. Also, alcoholic beverages are high in calories and make you more prone to obesity. You can lower your blood pressure by quitting drinking or drinking only in moderation.  Men over 65 and women should limit themselves to, at most, one drink per day. Men under 65 should have no more than two drinks per day. A 12 oz beer, 5 oz glass of wine, or 1.5 oz of hard liquor qualifies as a drink. Using tobacco can harden your arteries and cause them to become narrower, which will increase your blood pressure. Secondhand smoke also causes these effects. There are many resources available to help you quit smoking:  Talking to your doctor or seeing a counselor Joining support groups or calling hotlines Using medications or nicotine replacement therapy If you think your medications might be causing high blood pressure, consult your doctor. Your doctor may be able to help you find a medication that is more suitable for you. Don’t stop taking your medications without clearing it with your doctor first. The following substances and medications may increase blood pressure:  Cocaine, crystal methamphetamines, and amphetamines Some birth control pills Some decongestants and cold medications Over-the-counter nonsteroidal anti-inflammatory drugs (Ibuprofen and others) While stress is an unavoidable part of life, you can use relaxation techniques to help you deal with it better. Common techniques include:  Yoga Meditation  Music or art therapy  Deep Breathing Visualizing calming images Progressively tensing and relaxing each muscle group in your body

Summary in Russian:

Занимайтесь физическими упражнениями. Снизьте потребление алкоголя. Не курите и не жуйте табак. Обратите внимание на используемые вами лекарства и не принимайте наркотиков. Снизьте уровень стресса.


Article in English: Being physically active is important to overall health.  However, vigorous intensity or high quantities of physical activity might not be suitable for dialysis patients who are attempting to gain weight.  Fatigue and exhaustion are common side effects of dialysis.  However, most health professionals recommended small amounts of activity.  For example, you can go for a 15 minute walk twice per day. Make sure to talk to your doctor prior to starting any exercise program.  Go slowly and stop immediately if you experience any pain or discomfort. Refrain from high intensity exercise or working out for long periods of time as this may counteract your weight gain goal. Being active, even if only for short periods of time, can help dialysis patients feel better and improve their overall quality of life. Another side effect of dialysis is muscle wasting or loss of lean muscle mass.  Strength training can help minimize this effect.  Include light strength training exercises like:  using resistance bands, doing yoga or modified weight lifting.  Seek the help of a personal trainer or exercise specialist for more specifics. Dialysis patients who included regular light resistance training saw improvements in muscle mass, strength and quality of life. It's normal and common to feel stress, anger and even depression if you're receiving dialysis.  Decreased appetite may result from some or all of these emotions.  Receiving dialysis is a big lifestyle change that requires you to make a variety of dietary and lifestyle changes.  Managing these changes the best you can may help minimize any appetite suppression related to them. Use your resources available at your dialysis center (like the social worker) to help you manage your personal life, medications, treatment, and emotional health. Consider seeking the help of a behavioral therapist, life coach or psychologist for additional guidance.

Summary in Russian:

Занимайтесь умеренными аэробными упражнениями. Выполняйте легкие силовые упражнения. Контролируйте стресс и другие эмоции.


Article in English: Being physically strong and healthy is beneficial for your mind as well. If you're always tired and under the weather, it's going to be a lot more difficult to deal with issues that arise. Don't neglect your body's health if your goal is to be tough.   Get plenty of sleep. This will keep your body healthy and help you stay mentally alert. Aim for 7-8 hours per night. Make it a priority!  Eat plenty of vegetables and fruits. Making these a mainstay of your diet will provide the vitamins and nutrients your mind needs to stay strong.  Exercise. Cardio and strength training will keep your body and brain in good shape.  Destress. If your world is cluttered up with a million things to do, it'll affect your power to make good decisions. There is strength in numbers. It's easier to build a wall around yourself than to reach out and form deep relationships with other people. Earning and keeping people's trust is no simple feat.  It might sound strange, but exhibiting vulnerability with others is actually an important part of being tough.  Show your family, friends and colleagues, that you're trustworthy and dependable. Answer emails and calls promptly and be there for people when you're needed. Take on a leadership role in your community. You could volunteer your time to help others, coach a little league team, start a neighborhood garden, and so on. Have a stake in your community! Having an active spiritual life will help give you the perspective you need when your problems threaten to consume you. Find ways to become more spiritually aware and connected to the rest of the world. Doing yoga, meditating, participating in a place of worship, and spending time in nature are all good ways to enrich yourself spiritually. Ultimately, being tough comes down to knowing your values and acting on them. Understanding this will help you deflect petty insults and avoid getting wrapped up in drama. It will help you figure out what's important to you and set out to achieve your goals. Most importantly, it will help you boldly make...

Summary in Russian:

Не запускайте здоровье. Будьте близки с людьми. Сделайте свою духовную жизнь насыщеннее. Придерживайтесь собственных взглядов и ценностей.


Article in English: Being physically tough takes ongoing, dedicated work, but the confidence and strength you’ll feel in your body will be more than worth it. Work on building strong muscles and increasing your endurance by setting goals for yourself and making training a part of your daily routine.  Do cardio exercises by running, biking, or swimming a few times a week. Challenge yourself by pushing your distances and signing up for races like marathons and triathlons. Get into a weight-lifting routine, focusing on working all of the muscle groups in your body. As you improve, push yourself to higher weights and more reps. You could also sign up for a team sport, like soccer, volleyball, or basketball, to get in cardio in a competitive game setting. Challenging your body to complete more reps or more training sessions with less time between will help you learn to adapt and recover faster. Remember to keep taking care of your body in between sessions, stretching out and eating well, to avoid injury. For example, if you’re doing sets of 3 sprints with 1 minute of rest between each set, bring that recovery interval down to 55 seconds, then 50. Adjust the intervals slowly to avoid burning yourself out. to help your body feel its best. Eating right will help you feel great and crush your workouts. Go for whole, fresh foods like fruits and vegetables, lean meats and fish, nuts and legumes, and whole grains. Avoid processed food and junk food, like soda and fast food, and work on limiting your sugar intake as well. to help your joints weather stress. Getting more flexible will help you avoid injury and get the most out of your workouts. Stretch out your muscles after you work out to lengthen them while they’re still warm and prevent soreness later.  Don’t stretch out before you start working out. Instead, try a 5-10 minute warm-up, like a walk, jumping rope, or jumping jacks, then stretch out a bit once you’re warm. Try yoga for stretching routines that will challenge your body while calming your mind. Mental and physical toughness...

Summary in Russian:

Сочетайте кардиотренировки и силовую подготовку. Сокращайте перерывы. Начните правильно питаться, чтобы помогать организму. Работайте над гибкостью, чтобы укреплять суставы. Подвергайте себя неудобным ситуациям, чтобы укреплять силу воли. Используйте разные виды тренировок вроде боевых искусств и выживания в дикой природе. Подвергайте себя экстремальным условиям и ситуациям. Используйте мотивацию и целеустремленность, чтобы преодолевать препятствия.


Article in English: Being positive allows you to take full advantage of opportunities when they occur.  It also greatly assists with establishing a social network in your workplace.  Below are some helpful tips for maintaining a positive mental attitude:  Remember that you are capable and qualified for the job. You would not have been hired if you did not possess all the qualities the job requires. Say "yes" to challenges and new experiences. Undertaking challenges and succeeding builds confidence and can positively influence coworkers and supervisors. Remember that you are in control of how you think and feel. Negativity exists within each of us, but everyone has a choice whether to foster it.  When negative feelings creep in, actively remember the things you have to feel grateful for, pushing negative thoughts to the back of your mind. Spend time with positive people. It's much easier to be negative when talking to other negative people.  Choose to spend time with people who are upbeat and committed to positive thinking. Find reasons to smile. It's easier to think positive thoughts when we surround ourselves with objects and mementos that bring joy and laughter. .  Being proactive means taking responsibility for your actions and the tasks assigned to you.  It also means refusing to worry about things you can't control and focusing your time and effort on the parts of a problem that you can change.. Below are some suggestions for how to be more proactive at work:  Be solution-focused.  It's easy to get hung up on details and blame sharing, but real leaders focus on the task at hand and what is required to complete it. Demonstrate accountability for your work.  If you make a mistake, own it.  If you have an idea, pitch it.  Don't be demoralized if people don't always agree with you.  By speaking up and contributing, you are demonstrating engagement and concern, both important leadership qualities. Be consistent and dependable. Treat all coworkers with the same degree of professionalism and respect.  Show up to work on time,...

Summary in Russian:

Практикуйте позитивный ментальный настрой. Будьте проактивны Станьте активным слушателем. Подавайте хороший пример


Article in English: Being present will lead to greater authenticity because you'll be able to fully focus on the experiences, conversations, and interactions you're having in the present moment. The people you're engaging with will be able to tell you're engaged and present, and will perceive this as a sign of personal authenticity. On the other hand, inauthentic people are inclined to let their minds wander during interpersonal interactions. In interpersonal settings, this behavior can be perceived as insincere or rude. Intuition is the inner voice or gut reaction which helps you make decisions and informs your behavior. In terms of ethical decisions, your personal intuition can also form a “moral compass” to help guide you in making personal decisions. Following your intuition will help you make consistent decisions and act in a stable way, rather than making decisions based on what you perceive to be popular opinion or social expectation. your thoughts and feelings. Talk about your opinion when it matters to you. Authentic people are comfortable speaking their mind and communicating when they have a problem or are appreciative of something. If you feel inhibited to speak your mind, or realize that you frequently only say what you think those around you expect to hear, you're likely behaving in-authentically. For example, express gratitude to those around you. Try saying something like, “Mom and Dad, I wanted to say thank you for helping me with my car payments last month. I know money is tight, but the extra cash made a big difference for me.” Genuine people accept that they aren't perfect and ask for help when needed. Authenticity is not the same thing as perfection. Asking those around you for help is a sign of humility and authenticity, and shows that you respect the skills and talents of the people in your life.  For example, if you've been struggling with your mental health and a friend is a professional counselor, ask them if they can recommend an associate who you can contact for counseling or therapy. Or, if you have...

Summary in Russian:

Стремитесь осознавать каждую ситуацию, в которой вы оказываетесь. Доверяйте своей интуиции в вопросах поведения и отношений.  Выражайте Обращайтесь за  помощью в случае необходимости. Проявляйте уязвимость.


Article in English: Being quiet and introverted can often signal a shy person. By speaking slowly and as little as necessary and keeping your voice soft, you can reinforce that you are meek.  Keep your volume to a medium or minimum level, which may prompt people to repeat what you're saying and signal to them that you're shy.  Avoid yelling, even if you are upset. In these cases, you may just want to avoid saying anything to help reinforce that you are shy. Take your time to respond to questions and reply as briefly as possible. Don't give away too much information and act uncomfortable if someone presses you to disclose too much.  Ask as few questions as possible, which can signal that you're uncomfortable talking or engaging with others. Act nervous when you're talking by letting your voice quiver or make longer pauses to convey that you're thinking about what you want to say to not rock the boat. Or talk fast and often add filler words like “like”, “um”, or “uh”.  Try blushing when asked questions or when you need to speak, which can be a sign of discomfort and shyness. When you're speaking with people, look at the floor frequently and blink a lot. This can show the other person you're uncomfortable and signal that you're shy. Look at the floor or past the person to whom you are speaking. Certain body language can cue that you are shy, including avoiding eye contact. Try using other forms of body language that reinforce the impression that you are shy. Some examples of shy body language are:  Crossing your arms or legs Touching your neck or fingering your collar Blushing Darting eyes Fidgeting. If you are in class or meetings at work, or even at social functions, position yourself at the back of a space or in a corner. This can keep focus on others and may also discourage people from engaging with you.  Sit in the back row in classes or at meetings. If the room is set up in a circle formation, sit as far away from the person convening the meeting as possible. You can also arrive early and sit in a corner. Stand or sit as far...

Summary in Russian:

Меньше говорите, разговаривайте медленно и тихо. Избегайте зрительного контакта. Используйте язык тела, который характерен для застенчивых людей. Старайтесь всегда быть на заднем фоне. Держитесь в стороне, если люди работают в группе или начинают какое-то новое дело. Позвольте другим брать на себя инициативу.


Article in English: Being reclusive has many benefits. However, a tendency to avoid social situations can be a symptom of an underlying mental health disorder. Cutting yourself off from others can increase feelings of depression, anxiety, and isolation. If you feel sad, anxious, or otherwise unhappy most of the time, make an appointment with a mental health professional for assessment.  You can find a therapist by asking your regular doctor for a referral. You can also find a list of providers in your network through your insurance. If you're a college student, you may be entitled to free counseling through your university. Mindless consumption is common if you're spending a lot of time alone. Without social events as a distraction, you may overeat, binge watch television, or play video games for hours. This can stave off some of the positive benefits of solitude. You won't consider the deeper questions if you're constantly immersed in a video game world, for example. Try to engage in entertainment and food in moderation.  It can help to make a schedule for yourself. You can try to get up and go to bed at the same time each day. You can also strive to limit your video game time to, say, an hour a day. If mindless eating is a problem for you, try to keep track of the calories you're consuming. Log what you're eating and when. If you find yourself gaining weight, try reducing your caloric consumption. When spending time alone, you may confront unpleasant realities. You may be forced to think about aspects of your life that are frightening to face. Ask for help when you need it. If the loneliness is becoming overwhelming, call a trusted friend or family member. There are many benefits to solitude. However, everyone needs help now and then. Do not hesitate to reach out to others when you are in need.

Summary in Russian:

Контролируйте ваше психическое здоровье. Держитесь подальше от бездумного потребления. Обратитесь за помощью, если она вам нужна.


Article in English: Being respectful starts with a basic consideration of other people's feelings. Ask yourself how you'd want to be treated in a given situation, and make an effort to treat other people that way. Treat everyone you encounter—strangers on the street, coworkers, classmates and family members—with respect and courtesy. Offer people food, water, or something else when you see a need that could be met. . The concept of etiquette and good manners seems pointless when you're a kid, but when you grow up you realize that these customs function as a way to keep society running smoothly. Practicing good manners is a way to be respectful of other people's space and time. If no one bothered being polite, everyday situations like eating in a restaurant, waiting in line at the post office or dealing with bad traffic would be completely intolerable. Here are a few ways to be polite:   Wait your turn. Don't cut in line, or cut people off in traffic, unless it's an emergency (e.g. rushing to the hospital).  Avoid disruptive talking in public. Be quiet once the lights go down in a movie theater. Don't talk on your cell phone in indoor places like a coffee shop, store, or restaurant. (Take the call outside instead.)  Clean up after yourself. If you make a mess, clean it. Throw away or recycle your trash, including small things like cigarette butts or food wrappers.  Speak politely. Say please and thank you. Avoid name-calling or aggressive speech. Don't swear in polite company.   Follow rules that keep things safe and pleasant. Don't eat or drink if it's not allowed somewhere. Obey signs like "don't feed the birds" or "only use a public computer for half an hour" so that the environment is pleasant for everyone. Be respectful to everyone—not just people you know or those you perceive as having a higher status than you. Some people save their respect for people upon whom they want to make a good impression, and they're rude to everyone else. But there is truth in the saying, "You can judge the character of others by how they treat...

Summary in Russian:

Будьте добрым и учтивым человеком.  Будьте вежливы Откажитесь от предрассудков и дискриминации. Уважайте различные взгляды и мнения. Уважайте окружающее пространство. Уважайте нашу планету и всех ее обитателей. Уважайте чужое имущество. Уважайте личное пространство.


Article in English: Being selfish has a very negative connotation in today's society. We're supposed to be looking out for the common good and having everyone's best interests at heart. Heads up: being selfish and caring for others aren't mutually exclusive. You can still be the best person you can possibly be and be selfish and make others happy.  Selfishness is not using others, or making them serve you, or removing yourself from people. Selfishness is being primarily interested in your own goals. Selfishness has everything to do with other people - a selfish person who hurts others does so unknowingly or possibly knowingly, but is never in the habit of considering how their selfish actions may hurt others. A selfish person is concerned with their self, and in rare cases has a need to hurt others. With the possible exception of your parents, no one else is looking out for you (and your parents may get it wrong sometimes, even if they have good intentions). That means that you are the only one really on your side -- so it's your job to put you first! That's not being selfish -- it's being logical. Before you can go about acting in your own self interest, you have to figure out just who your self really is. If spending hours on end each day telling the world to shove it and becoming a recluse in your home wouldn't make you happy, there's no point in being selfish and doing it. If you're gonna be selfish, do it right! What makes you happy? What makes you tick? Are you the person you want to be right now? Are you a people pleaser? A doormat? Bossy? Your disposition going into this process will determine your behavior. It's only the stuff that matters that you need to be selfish on! The rest can be handled depending on your mood. Maybe that day you'll feel particularly giving and willing to make a self-sacrifice. But if, say, you're desperately trying to save money for a new computer and your friend asks to crash on your couch and eat your food for a week, that's where you draw the line. Priorities! Life is a series of compromises....

Summary in Russian:

Пересмотрите свои взгляды на мир. Определитесь, кто вы есть на самом деле. Определитесь, что для вас важнее всего. Определитесь с препятствиями на вашем пути. Не нужно чувствовать себя виноватыми.


Article in English: Being sensual with your partner isn't all about taking your clothes off. In fact, holding hands with your partner, caressing his fingers, and feeling the weight of his hand in yours can be some of the most sensual experiences you may have. Take the time to hold hands with your partner more, whether you're taking a moonlit walk, sitting at dinner, or watching television. You'll be surprised by how much this can deepen your connection. Don't just see your kisses as a means to something more or as a perfunctory way to greet your partner. Instead, take the time to really enjoy kissing your partner just because, with no strings attached. Kiss your partner for at least six seconds every day, and spend time just sitting around and kissing; this can lead to an amazing sensation, no matter how long you've been together. Massages are definitely some of the most sensual experiences out there, and you can definitely take your relationship to a new sensual level if you and your partner give each other massages. You can take turns, or just focus on your partner (or do the reverse) for a night and see how good it feels to either have your back, shoulders, arms, and body get massaged after a long day or to give your partner the same pleasure. You can even take it to the next level by rubbing lotion on each other's bodies in the process. Though you may not think snuggling and cuddling is anything but cutesy, they are actually part of an important sensory experience. Taking the time to sidle up to your partner and to feel your bodies fall in sync can be a very sensual experience, whether it leads to something more or not. Make the time to snuggle more with your partner, whether you're in bed together or just watching television. Connecting your bodies in this way can lead to a more sensual relationship. Who says that love letters are dated? Try writing your loved one a love letter just because you feel like telling him or her how amazing he or she is. You don't have to write one because of a birthday, anniversary, or...

Summary in Russian:

Больше держитесь за руки. Тяните время во время поцелуя. Сделайте друг другу чувственный массаж. Прижимайтесь и обнимайтесь больше. Пишите любовные письма. Зрительный контакт. Щекочите друг друга. Проводите больше времени в спальне.


Article in English: Being shy is an emotional obstacle that you can overcome with effort and practice.  If you needed to lose weight, you would create a plan to follow a diet and exercise.  To overcome shyness, you can also create a plan.  Come up with a plan to help yourself overcome your fear of talking to a girl you like. Use the plan to create short term goals that culminate in being comfortable approaching her. The first step in your plan to overcome your shyness should be to practice engaging with people at home.  Get comfortable saying things out loud like introducing yourself or giving a pleasant greeting.  Practice can make giving a greeting or an introduction a matter of muscle memory, so you don’t really have to think about it when meeting with people in person. Practice in front a mirror so you can see what you look like when you interact and make adjustments to present a more confident demeanor. Shyness often comes from a fear of being rejected.  It’s perfectly natural to take rejection personally, but that doesn’t mean that you should.  Instead of thinking of rejection as a personal failure, see it for what it really is: a learning experience.  More often than not, being rejected has less to do with you than it does with the other person.  People have bad days, experience bad moods, or struggle with their own insecurities when it comes to dealing with others. Rejection won’t kill you.  In fact, if you adopt the right perspective, it may not even hurt.  Instead of seeing rejection as a failure, see it as a chance to learn from your experience and develop a better understanding of how to interact with others. A fear of rejection comes from the common practice of trying to predict how events will occur before you experience them.  Humans developed the ability to imagine worst-case scenarios as a survival skill, but this trait can be difficult to overcome in situations where danger isn’t a factor.  Don’t allow yourself to ruminate on all the ways approaching a girl you like could go wrong. If you can’t help but imagine...

Summary in Russian:

Подойдите к этой проблеме, как и к любой другой. Практикуйтесь дома. Попробуйте по-другому воспринимать страх отказа. Перестаньте пытаться предсказать будущее.


Article in English: Being sick is uncomfortable and your child may be worried or upset because of how he or she feels. Giving your child some extra attention and care may help. For example, you can:  Sit with your child. Read your child a book. Sing to your child. Hold your child’s hand. Hold your baby in your arms. A cough can get worse if your child is lying flat on his or her back. To keep your child’s head elevated, try putting a book or towel under the mattress of your baby’s crib or under the legs at the head of the crib or bed. You can also give your child an extra pillow or use a wedge pillow to help your child stay upright. Dry air can make a cough or sore throat feel worse. Try using a humidifier or cool-mist vaporizer to keep the air in your child’s room moist. This can help to reduce coughing, congestion, and discomfort.  Make sure to change the water in your humidifier frequently. Wash the humidifier according to the manufacturer's instructions to prevent mold from growing in it. Keep your home as quiet and peaceful as possible to make it easier for your child to rest. Stimulation from television or computers prevents sleep and your child needs as much rest as possible, so you may consider removing devices from your child’s bedroom or at least limiting your child’s use of devices. Your child may feel hot or cold depending on the illness, so adjusting the temperature in your home may help your child to feel more comfortable. It may be helpful to keep your home between 65 and 70 degrees, but you can also adjust this temperature if your child is too hot or too cold. For example, if your child is complaining that he or she is too cold, then turn up the heat a bit. If your child complains that he or she is hot, then turn on an air conditioner or fan.

Summary in Russian:

Поддержите ребенка эмоционально. Поднимите голову ребенка выше. Включите увлажнитель воздуха. Обеспечьте тишину и покой. Позаботьтесь о том, чтобы в доме была комфортная температура.