Article in English: Connect in your community. Take your empathy skills to the next level by understanding what other people experience as a group or culture, for example. This will help you be socially aware at a community, or perhaps even global, level.  Find a volunteer opportunity that requires you to listen to and tend to the needs of another person or group. For example, you may wish to work at a food pantry or soup kitchen to understand the needs of people in poverty. You may wish to visit homebound senior citizens experiencing loneliness. You may wish to help new immigrants learn the language of their new country. Explore service opportunities in schools, cultural centers, political organizations, religious communities or neighborhood activities. Meet people in the population you are interested in. Read books written by people in this group, or listen to podcasts with a host from this group. This will give you insight into their lives and increase your awareness of problems they face. Immerse yourself in a different culture. Step out of your comfort zone to experience unfamiliar groups. Exposing yourself to diverse cultures and ways of life will expand your thinking and view of the world. Being immersed in different belief systems, cuisines and lifestyles is useful for expanding your social circle and building tolerance for diverse viewpoints.  If you are a student, spend a semester or do coursework abroad. Talk to people on your travels. Many people will be friendly and willing to share their country with you. To really learn about a country, venture out of tourist areas and into local neighborhoods. This gives you a better opportunity to see day-to-day life unfold. If you can't afford a trip out of the country, consider local opportunities to learn about other cultures. You may be surprised at the variety of people who live near you.  Visit a local museum devoted to an ethnic group or culture. Spend a day in an ethnic neighborhood in your community (or perhaps nearby larger city). Walk around the neighborhood and try a...

Summary in Russian:

Ищите возможности проявлять себя как волонтер. Узнавайте о людях и их проблемах. Путешествуйте за границу. Посетите другую часть города.


Article in English: Connect your TV to the web by using a wired connection and plugging the ethernet cable from a router into the Ethernet port at the back of your TV. See the user manual for complete details and pictures for this. Newer models can connect wirelessly to a Wi-Fi router. Press the “Menu” button on your remote; select “Network” from the options then “Network Settings.” ” Your choice should correspond to either a wired or wireless connection. The TV should notify you once you are connected.

Summary in Russian:

Подключите Ethernet-кабель. Откройте настройки сети. Выберите тип подключения и нажмите «Enter».


Article in English: Connecting your computer to your TV requires connecting the two via a video cable. On the back of your computer, you'll see multiple ports and connectors. Video connectors may be located near the USB, speaker, and Ethernet connections, or you may have a separate graphics card further down the back of the computer. There are three main connectors that you want to look for on your computer:  HDMI - This is the current standard for connecting HD devices, and most modern computers will have an HDMI port on the back. HDMI carries both picture and audio. The HDMI port looks like a longer USB port. DVI - This is a digital connection that uses pins. DVI connectors are rectangular and have three rows of eight pins each. DVI only transfers the image signal. VGA - This is the old standard for connecting display devices. It is a trapezoidal connection with 15 pins arranged in three rows, and is typically blue. Avoid using this connection if you have access to DVI or HDMI, as VGA is the lowest-quality. VGA only transfers the image signal, and cannot display HD images. Once you know the types of connections your computer supports, you'll need to find out what types of connections your TV supports. Most TVs have input ports on the back of the TV, though some have ports along one of the sides.  Most modern HDTVs have one or more HDMI ports. This is the quickest and most pain-free way to connect, and also provides the best quality. HDMI is the only connection method that transfers both audio and video through one cable. DVI is not as common anymore, but can still be found on many HDTVs and standard definition TVs. VGA is typically not available on HDTVs, but can be found on standard definition TVs. This will help you select the correct input when switching to your computer's display. Buying a cable can be a confusing experience, as companies often throw buzzwords around to make their cables seem better than the competition. When it comes down to it, most people won't notice a difference between a cheap and an expensive cable....

Summary in Russian:

Определите тип кабеля, при помощи которого вы подключите компьютер к телевизору. Определите типы разъемов в телевизоре. Обратите внимание на маркировку входного сигнала в вашем телевизоре. Купите правильный кабель. Подключите компьютер к телевизору с помощью кабеля. Переключите телевизор на получение сигнала с соответствующего разъема. Настройте компьютер на отображение картинки на экране телевизора. Отрегулируйте разрешение дисплея (при необходимости).


Article in English: Connecting your printer to your local Wi-Fi network helps save space and less trouble in cable connections. To connect your printer to your Wi-Fi, connect your printer to your router, enable network sharing of your printer, then add it as network printer. The user should be an administrator to do this. Access restrictions have been enforced to avoid exploitation of the network. Without these restrictions, the security of your unit could be compromised, and therefore, IT services deems them necessary. Access on the wireless network will be limited to the following ports:  RealPlayer ports (554, 6970, 7070) FTP Lotus Notes SSH Popular IM ports (Yahoo IM) - Webcam via Microsoft applications is not available due to security risks, Yahoo and Skype do work ArcGIS (Earth Science application) SciFinder Scholar (Science/Library application) and a few others mainly used for staff purposes Printing (515, 9100, 631) Basic Web-Browsing ports (HTTP, HTTPs) Open any file that can be printed, such as a photo, text document, or PDF. From the File menu, choose Print (or press Command + P).  In the resulting Print dialog, see if your printer is in the Printer pop-up menu. If it appears, select it, and you should be ready to print. If the printer does not appear in the Print dialog, choose ”Add Printer” from the Printer pop-up menu; the Printer Setup Utility will open. Click the “Add” button in the Printer List window. A list of printers that are available to you should appear. Select your printer and click “Add.” After selecting your printer, you should be ready to use your printer.

Summary in Russian:

Убедитесь, что принтер правильно настроен для работы через Wi-Fi. Убедитесь, что вы обошли ограничения доступа к принтеру, такие как фильтрация MAC-адресов. Подключите принтер к сети Wi-Fi.


Article in English: Consciously lower your Adam's apple by slowly swallowing, the last movement of a swallow before your throat goes up is the position you want. Another way is to lower the back of your tongue into your throat. This sounds difficult but play around with it till you find something that works. If your close friends or family suddenly hear you go from a 1st soprano to a bass you're going to be found out and have decongestants thrown at you. In conversation say a few words at the beginning and end of a sentence in a lower tone. Just be subtle. Trying to speak too deep too soon not only will seem conspicuous, it can do serious damage to your vocal chords over time. Be careful, and reign it back if you start to feel serious strain. Whenever you find yourself speaking and you've forgotten to try to consciously lower your pitch, just take a deep breath, clear your throat, and finish whatever you were saying with a lower voice. Ending sentences with a high pitch indicates a question, therefore, consciously lowering the end of your sentences will help you sound more confident. Like any other habit, you will forget often at first. With enough practice, what once was a conscious habit will become something you do unconsciously. The only key is to continue consciously speaking in a deeper tone until it becomes natural.

Summary in Russian:

Начните говорить из желудка, а не из горла. Начинайте постепенно. Понижайте голос в конце предложений. Тренируйтесь осознанно занижать тон голоса до тех пор, пока это не войдет в привычку.


Article in English: Consequences for a seduction could be very good, or very bad. Your friendship could give birth to a one-night stand or even a long-term relationship. On the other hand, things can get uncomfortable and awkward quickly. If this is the case, the best way to repair a friendship (provided you want to repair it) is by talking openly about what happened. Explain what you felt and why you wanted to do what you did.  It's usually best not to pry into questions like why they rejected you. Focusing on the rejection itself can lead to bitterness on both ends. If all is indeed lost, you have to accept your losses. Not everything is going to work out the way you want it to; the same is especially true in pursuing relationships. If the seduction has failed for whatever reason, there's going to be a spot of awkwardness. It is best to turn this into an opportunity for both sides to vent their feelings and say how they feel. This may lessen the impact of the rejection, but it's necessary if you want to keep the friendship alive. Be honest with how you feel. If the other person tries to brush it off as a joke, it may be best to follow through with that and move past the episode as quickly as possible. Otherwise, it's a good idea to talk about what happened as friends. Make sure to let your friend that you care about them as a friend, in spite of any added attraction you've had for them. You might start a conversation with something like this: "I know how this might look. While I am attracted to you, I also value you as a great friend. I hope you don't think I feel any less of you because of this." Following the seduction, you need to move forward. This is true whether the seduction worked, you're staying friends, or the friendship was ruined as a result. The outcomes vary wildly, but even in the worst case, there is no benefit in letting yourself suffer over it. An important part of life lies in accepting your decisions and learning from them. Even if you regret making the seduction, you should forgive yourself as soon as you...

Summary in Russian:

Примите последствия. Обсудите ситуацию. Двигайтесь дальше.


Article in English: Conserving energy sometimes requires making small sacrifices, and getting more familiar with the heat of summer is one of them. Leaving the air conditioner on all the time is a great way to use loads of energy and keep your electricity bills high.  Turn off the air conditioner when you aren't home. There's no reason for your house to stay cool while you're at work. Use the air conditioner in just one or two rooms where you spend the most time. Close the doors in the air conditioned rooms to keep the cool air inside. Cool off in other ways. Take a cool shower in the heat of the day, go to the pool, or spend time under a shade tree. Try to limit your use of the air conditioner to just a few hours a day. Heating a home is another big energy drain. It's possible to reduce the amount of energy you use by simply lowering the thermostat by a few degrees in the winter. Keep warm by wearing multiple layers of clothing and  throw blankets over you. Keeping the cool or warm air in, depending on the season, is an important way to save energy. If a window gets left open, your air conditioner or furnace has to go into overdrive to keep things at a steady temperature.  Hire a contractor to take a look at your home and determine whether better insulation is required around the basement, foundation, attic, and other areas. Use caulk and seals to seal the cracks around your doors and windows. Use plastic sheeting over your windows during the winter to keep drafty air out of the house. Taking shorter, cooler showers reduces the amount of water your water heater needs to heat on a daily basis. Washing your clothes on the cold setting is another way to avoid using too much hot water.

Summary in Russian:

Выключите кондиционер. Поддерживайте температуру дома на несколько градусов ниже зимой. Изолируйте дом. Используйте меньше горячей воды.


Article in English: Conserving water not only helps save our resources for future generations, it can save you money on your water bill as well. Little things you can do to save water include:  Taking 5-minute showers or only filling the bathtub one-quarter to one-third of the way full. Turning off the faucet while you are brushing your teeth. Using urinals in public restrooms when they are available (for men and boys). Putting just a couple of dirty clothes into the washing machine uses extra electricity and wastes water. To save on electricity and reduce waste, wait until you have a full load of dirty clothes before running your machine.  If you only have a small load of clothes, wash them by hand instead. Alternatively, consider investing in a high-efficiency washing machine. Dishwashers not only use a lot of water, they use extra energy to heat the water up. Expect to save an average of $40.00 on your bills and prevent over 100 pounds (45 kg) of carbon pollution each year by only washing full loads. If you only have a few dishes to wash and are washing by hand, use a plug to fill the sink about one-quarter of the way full. Don’t allow the tap to continuously run while you wash and rinse. Consider putting low-flow faucets or faucet aerators in your kitchen and bathroom sinks, and low-flow shower heads and toilets in every bathroom in your home. A low-flow showerhead can cost as little as $10.00, but can reduce your water consumption by 30-50%. Using a cover will greatly reduce the amount of water that evaporates and thus the amount of water that is needed to refill the pool. The more the water in your pool evaporates, the more water you need to use to fill the pool back up.  Without a cover, you will use 30-50% more water. For an affordable option, use a bubble-style solar cover; for a longer-lasting cover, try vinyl.

Summary in Russian:

Примите сознательное решение экономить воду. Делайте полную загрузку стиральной машины. Делайте полную загрузку посудомоечной машины. Установите экономную водопроводную арматуру с низким расходом воды. Накрывайте бассейн специальным брезентом.


Article in English: Consider  leaving behind friends who keep you focused on the past.  The social environment we live is an essential part of what defines both who we are. It also affects how we incorporate unresolved past experiences into our lives.  Spend some time thinking (or maybe writing in your journal) about the people you spend time with and how they make you feel. If there are people in your life who make you feel bad or reinforce negative habits, consider spending less time with them. For example, people who constantly put you down may not be good to have in your life. Friends who make it difficult for you to do what you need to do to incorporate difficult past experiences can also be a problem. Consider making new friends, or at least initiating a change of scenery. This isn’t always easy, but can be a great way to force you out of your comfort zone and grow as a person. It's a good idea to try new hobbies with your new companions. When you're ready, start to push the boundaries of your comfort zone by joining a local sports team or art class. New directions for your life will gradually emerge that might not have otherwise seemed possible. Don't upset yourself by thinking about people who did not respect and appreciate you. Instead, concentrate on those who stick by your side. Let them know you appreciate their help.  It can be hard not to dwell on negativity. But, your supportive friends are the ones who deserve your attention. Keep good friends close by during this time. Having a supportive community of people around you will help you stay strong. It will allow you to feel confident enough to engage with unresolved past experiences or difficult emotions without feeling alone. When you feel like you're slipping, try spending some time around someone you trust who can help keep you on the right track.  If you feel that you are going to fall back into a bad habit, or are on the verge of despair, call a trusted friend and ask if he or she can meet you for coffee or swing by your house. Having someone around can help...

Summary in Russian:

Оцените свой круг общения. Будьте благодарны друзьям, которые поддерживают вас. Попробуйте систематическую десенсибилизацию (поведенческую терапию). Разберитесь со своими страхами и измените привычки. Составьте список, чтобы отследить свое поведение.


Article in English: Consider a smaller store over a large chain as they may have a smaller stock. This may mean they spend more time with the hamsters, making sure that they are healthy and ready to be sold. Make sure they are clean and the hamsters have access to fresh food, bedding, water. They should also have access to exercise.  If there are multiple hamsters in the habitat, they are probably young. Observe how they interact with each other. They should be inquisitive and active if awake. They should not be aggressive toward each other. The hamsters should look well fed and well taken care of. They should appear to have bright eyes and shiny coats. Another way to assess the store is by interacting with the store employees. Ask questions about the hamsters, such as age and breed. They should be knowledgeable and readily helpful. Ask for references from other customers. If you are unsure if the pet store is for you, ask if the store can provide references from other customers. You may be able to ask questions of these pet owners to inquire about the hamsters after they were purchased. If you are thinking about a breed that you plan on handling and interacting with, ask if you can hold your pick before you decide to pick it up. You will want to look for a few good attributes before purchasing.  Tameness. You want to make sure the hamster is not stressed or anxious while being held. It should not nip, bite, or squirm. Interested rather than anxious. Your hamster should be interested in its surroundings rather than scared. If your hamster is looking around or sniffing for food, it is showing signs that it is relaxed. As hamsters have a life-span of about 2-3 years, you want to make sure you are taking home a healthy and happy friend. Observe these obvious traits before making a purchase.  Clear eyes, nose, and mouth Dry, not runny, nose Shiny coat A steady gate No overgrown teeth A happy disposition No hair loss No lumps in body or fur The pet store or breeder may provide a small box to take home your hamster. Your hamster may...

Summary in Russian:

Выберите хороший зоомагазин или ответственного заводчика. Посмотрите на то, в каких условиях содержатся хомячки. Пообщайтесь с работниками зоомагазина. Спросите разрешения взять хомячка в руки, прежде чем совершать покупку. Выберите здорового молодого хомячка. Принесите хомячка домой.


Article in English: Consider all of the reasons that you and your ex broke up. Try to keep in mind that even if that you enjoyed being together for a while, something was not working.  Thinking about the reasons why the relationship ended can help you understand why you need to move on. You may also be able to avoid making the same mistakes in the future if you can identify areas where you contributed to the demise of the relationship. Ask yourself some of the following questions:  Did I contribute to the end of the relationship? If so, what did I do? Do I tend to choose the same sort of people to date? If so, what are they like? Are they good for me? Why or why not? Have I had similar problems in other relationships? If so, what is causing me to have these problems? What can I do differently in future relationships? Write in a journal or try writing poems. The most important thing is to be honest and don't edit yourself as you go. One of the best results of writing it all down is that sometimes you will be amazed by a sudden insight that comes to you as you are pouring it all out onto paper. Patterns may become clearer, and as your grieving begins to lessen, you will find it so much easier to understand valuable life lessons from the whole experience.  Try writing down your feelings every day after your breakup until you feel better.  For example, you could start each of your journal entries with “It has been __ days since we broke up and I feel _____” Then go into more detail about how you are feeling. Using this prompt will help you to see the progress of your emotions over time and process some of those emotions as well.  Try writing a letter to your ex, but do not send it. Sometimes it just helps to get all of your feelings out. However, sending it is not a good idea. This letter is just for you, so write out everything you wish you could have said and be done with it. It doesn't do any good to rehash the breakup over and over again, so just pretend you are telling them how you feel for the last time. Try writing a story. ...

Summary in Russian:

Думайте о своих отношениях. Пишите о своих чувствах. Справляйтесь со своим гневом. Не отказывайтесь от своего решения. Напоминайте себе об отрицательных чертах бывшего партнера. Найдите причины, почему вам лучше без него или нее.


Article in English: Consider bringing some party food with you to the sleepover. This could include food items like potato chips, candy, cupcakes, fresh fruit, or even a few pizzas.  Always bring enough to share with everyone at the sleepover. Ask the host parents ahead of time to see if it’s okay for you to bring some snacks to share. You might want to think about bringing things that you and the other kids can play with during the sleepover. Consider bringing a game console and some fun electronic games, some board games, or even some kind of craft activity.  Bring an iPod or other MP3 player to play music during the sleepover. If you think you might have trouble sleeping or being away from home, consider bringing your favorite teddy bear or another comfort toy to sleep with. Sleepovers can be so much fun and a great way to make memories. To preserve those memories, consider bringing a camera – if your parents say it’s okay. Many cell phones have cameras on them as well. If you have a cell phone with a camera, it might be better to leave the camera at home to reduce the risk of losing a valuable electronic device. Ask the host about things you are unsure about bringing – like games or food. Remember that this is someone else’s house and you need to be respectful about what you bring over.  Other parents may have different house rules than your parents, so you don’t want to accidentally bring something the host wouldn’t like. For example, some parents don’t allow candy in their house. It might be disrespectful to bring candy over for a sleepover if the host parents have prohibited candy in their home.

Summary in Russian:

Возьмите закуски. Возьмите игры и игрушки. Возьмите с собой камеру или фотоаппарат, чтобы запечатлеть самые яркие моменты вашей вечеринки. Обращайтесь к хозяину вечеринки с вопросами, если вы в чем-то сомневаетесь.


Article in English: Consider buying a journal that you can designate just for writing down your thoughts and feelings. Often it is helpful to document your feelings of sadness in writing in order to better make sense of them. This will help you get "in tune" with yourself and achieve a deeper level of self-understanding.  Journaling - even for 20 minutes a day - works to clarify and organize your thoughts about your sadness, which may help you to better pinpoint the reasons why you are feeling sad. It also helps you keep track of your behavioral and emotional patterns. Additionally, some research has found that journaling can even help your physical health and strengthen your immune system because it works to reduce stress.  While writing, concentrate on what you are writing, not how you are writing it. In other words, don't focus on your grammar or spelling. An example of a journal entry may look something like this: "I have had a particularly rough day today - my sad thoughts about the divorce will not leave me alone. Sometimes I'm not sure if I should even still feel sad about it because even though it happened a year ago, the marriage had been dead for a long time. I know that. But I do worry that I'm stuck in the past and that my kids are suffering for it. I'm also angry at myself for not being able to let myself let the sadness past go. People get divorced all the time, so why am I having such a hard time? Talking with my sister helped the last time I had a rough day; I think I'll call her. I know tomorrow is another day.” Studies have shown that the very act of smiling can improve your mood and make you feel happier In addition, laughing releases endorphins, those brain chemicals that enhance your mood.  Even though you may not feel like it, even using those small muscles that facilitate laughing and smiling can make you happier. So, try faking it. It may be forced at first, but laughing or smiling could trigger a funny or happy memory and cause a real laugh or smile to occur.  If you want to try smiling or laughing...

Summary in Russian:

Записывайте собственные чувства. Улыбайтесь и смейтесь. Попробуйте выплакаться. Постарайтесь посмотреть на сложившуюся ситуацию шире. Отвлеките себя. Начните читать.


Article in English: Consider dropping your own assessments of their problem and related ideas about how to fix things. Instead, consider ways you could be more empathetic. For instance, consider letting go of your desire to fix their problem and try to understand the details of their situation. You may not agree with their interpretation of their situation, but you should still listen attentively and try to understand them. Often, unsolicited advice comes from a place of not adequately understanding the situation or challenge that another person is going through. To move beyond this problem, you could try to understand and empathize with the challenge that they are going through. It might help to ask them clarifying questions:  “Can you tell me a little more about that?” “That sounds really tough. I’m not sure I understand how you got into that situation. Can you remind me how that happened?” After listening attentively, you can ask them directly how you could help out. They may simply say that you are helping by offering an attentive ear. If they need something specific, they may tell you. If they are specifically looking for advice, they will have the opportunity to ask you for it. Try saying:  “I’m here anytime you need me. Really, anything you need.” “What can I do to help?” Advice that is specifically requested is much more appreciated than unsolicited advice. If you are called upon to give advice, you can go ahead and offer your two cents on how to resolve the situation. Give advice if they ask the following kinds of questions:  "I really need advice on how to resolve this situation with my brother. I'm at a loss right now. Do you have any experience that would help?" "Have you ever dealt with a family member dealing with depression? Do you have any advice based on that experience?" Rather than telling them specific things to do, you should convey your care for them and listen to their problems. You shouldn’t promise to keep any secrets, since you may have to convey the information to a mental health professional. Listen...

Summary in Russian:

Перестаньте пытаться решить чужие проблемы. Стремитесь понять положение вещей. Спросите, какую помощь вы можете оказать. Дайте совет, если вас попросили об этом. Поговорите с человеком,если вам кажется, что он может причинить себе физический вред.


Article in English: Consider having a few in easy to reach locations and make sure everyone in your household knows how to use them. Keep one in the basement, one in the kitchen, and one elsewhere in the house, like near the sleeping quarters. They're good for several years, but get them tested out regularly and recharged to make sure they'll be ready when you need them. Check your fire alarms every month to make sure the batteries are in good condition and change them out regularly. Having the right warning system in place can give important extra minutes that can be the difference between an inconvenience and a disaster. Never overload outlets or power strips with chords. Avoid plugging in more chords than an outlet can handle to eliminate the possibility of dangerous electrical fires. Regularly unplug unused appliances to avoid needless circuits. Use space heaters wisely. Keep flammable clothing and other substances clear of space heaters and other devices that might catch things on fire. More than one-third of home fires begin with candles. Please remember not to leave candles unattended and make sure they're far enough from drapes and other cloth that could start a fire. Always put them out safely and make sure candles are entirely out before you leave them unattended. Consider using battery or electric-operated heaters in lieu of open flame candles. You can get all the aromatic benefits of burning candles without the risk of fire.

Summary in Russian:

Всегда держите в доме качественный огнетушитель. Сохраняйте пожарную сигнализацию в хорошем, рабочем состоянии. Используйте ваши электроприборы правильно. Будьте осторожны со свечами.


Article in English: Consider having an exam to rule out any physical problems that may be causing your sexual urges. Sometimes, illness or disorders can disrupt hormones and can make you feel hypersexual.  Your doctor may ask you to see a psychologist or psychiatrist to get you evaluated for any mood disorders. For example, a high desire for sex is a symptom of bipolar disorder.  Be honest with your doctor about your sexual urges and express your concerns. Estimate how many times a day you think about sex or act on a sexual urge. For example, you might say, “I watch porn and masturbate four times a day.” Your doctor can help you determine if your behavior is problematic or within the range of normal. If you are currently in a relationship, talk to your partner about your sexual urges. If you are feeling sexually unsatisfied in your relationship, be honest and discuss how the two of you could make an effort to prioritize sex.  You could say, “I am wondering if I am having so many urges because we haven’t really been having sex lately. What do you think? Are you happy with our sex life?” Understand that you and your partner may have different levels of sex drive. You may want to have sex more frequently than your partner. This doesn’t make either of you wrong or right, it is just how you were made. Be honest with yourself and each other about if this can be managed or if this is a deal-breaker for the relationship. Talk to your partner if you feel compelled to cheat on them. Be honest, even though it may be a difficult conversation. You could say, “I know this is painful to hear, but I am having sexual urges toward other people. I am telling you this because I want to be honest, and I am struggling.”  Consider seeing a couples counselor with training in sexual addiction or sexual problems to help you navigate your relationship.  Talking to a trusted friend may also be a good option. They can help to hold you accountable for your goals, listen to you when you need to vent, and provide objective feedback. If you are concerned about...

Summary in Russian:

Запишитесь к своему лечащему врачу. Поговорите со своим партнером о своих переживаниях. Найдите духовного наставника.


Article in English: Consider how and when the kit will most likely be used and where it will be stored. Also, consider the age of your child and what they can carry. A manageable size for a container that would still be able to contain the necessary items for your kid is a case the size of a shoebox.  For example, you might use an old lunchbox for the kit. If you're making a first aid kit for your child to bring on school trips, make sure it's small enough to fit in their backpack or gear bag. If you are making a kit to keep at home, be sure it won’t be too big or cumbersome for your child to pull the kit from wherever it is stored. Only teach your child to use the kit if you think they're responsible enough to understand. First aid kits can come in a variety of sizes and are built from a variety of materials.  Choosing the right material for your first aid kit should again be based on how the kit will be used by your child. For example, lightweight plastic might work well for kits that your child travels with, but a sturdy metal tin might be great for a home kit. Some additional considerations:  Consider using a container that has a handle to make it easier for the child to transport it from one place to another. Make sure the container is not made of anything that will be too heavy for the child to lift once it is full of first aid items. Translucent containers will make it easier to keep track of items that need to be replaced. Look for a waterproof container so that none of the items inside get damaged. When not in use, you want to make sure that the contents of the first aid kit are unable to be tampered with by any younger children in the house who aren't mature enough to use the kit. A clasp or lock will also ensure that the kit does not open easily during transportation. You want to be sure that the clasp is one that the child can open quickly in case of an emergency.  Try to find a container that has the same type of clasp found on children’s lunch boxes. Since the kit will probably not be used very often, it is also a...

Summary in Russian:

Подходящий размер. Подходящий материал. Емкость должна закрываться. Сделайте бирку для аптечки. Укажите на аптечке экстренные номера.


Article in English: Consider how much of your legs you wish to shave. Although this may not be true for everyone, men’s legs tend to be just as hairy (if not hairier) the farther up they go, which makes knowing when to stop difficult. Think about the reason why you’re shaving your legs: is it for aesthetics or a practical purpose? Then take a look at yourself naked in the mirror and decide where would be a suitable place to stop.  Consider how much of your legs and above will be visible to other people. Are you going to be wearing shorts in the near future? Do you change clothes in locker rooms frequently? Is someone special going to be seeing you naked? If you’re shaving for aesthetic reasons (dancing, bodybuilding, modeling, or plain old preference), you will most likely want a very smooth shave along your entire legs and possibly your genitals and rear as well.  If it’s for a practical purpose, like swimming, running, or preparing for medical treatment, you don’t have to worry so much about how you look. However, depending on how long you plan to keep your legs shaved, you still may want to consider their appearance if this is going to be a long-term practice. If this is your first attempt at shaving your legs, use scissors or an electric groomer to shorten your hairs before using a razor, which would clog up pretty quickly if you were to shave your legs immediately. For a quick and easy job, use an electric groomer if you have one. If possible, go outside in your shortest pair of shorts, since this will be messy. Otherwise, spread one or more large towels on the floor and stand on those for an easy clean-up afterward.  If you live in the middle of nowhere with no neighbors for miles, feel free to take care of your private areas in the great outdoors, too. If not, retreat inside once your legs are done and then finish up with a towel spread on the floor to catch the falling hairs. If you’re only shaving your legs for athletics, this step alone may suffice for your purposes. Depending on how thorough you wish to be, this may...

Summary in Russian:

Определитесь с зоной выбривания. Подстригите волосы на ногах. Примите душ.


Article in English: Consider how much time you have to write the essay and develop a writing plan based on that. This will help you figure out how long to spend on each part of the essay writing process, and will also keep you on task.  Be honest about your strengths and weaknesses when devising your plan. For example, if you are a good researcher but not great at editing, spend less time on the research section in favor of spending more time on the revising section. Make sure to schedule breaks for yourself to refresh your brain and recharge yourself. An example of a plan for a one-day essay writing project might look like this: 8:00 – 9:30 – Consider an essay question and argument for the topic. 9:30 – 9:45 – Take a short break. 10:00 – 12:00 – Conduct research. 12:00 – 13:00 – Outline the essay. 13:00 – 14:00 – Take a lunch break. 14:00 – 19:00 – Write your essay. 19:00 – 20:00 – Take a dinner break. 20:00 – 22:30 – Revise and copy edit your essay. 22:30 – 23:00 – Print and prepare your essay submission. You may know the topic of an essay when your teacher assigns it to you, but even if you don’t, first consider the question and different ways you could make arguments about the topic. Doing this preliminary brainstorming will not only direct you towards the appropriate research, it will help the writing process go more quickly.  Make sure you understand what the question is asking for! If you provide a summary when the essay prompt asked you to “analyze,” you’re unlikely to do very well. If you don’t have an essay topic, choose a subject that interests you and consider the essay question afterward. You are more likely to write a good essay on a topic that you’re interested in. Your argument or thesis statement is the point you’re making in the essay through evidence and analysis. Develop your argument to help direct your research and make the writing process go more quickly.  If you don’t have much experience with your topic, it might be difficult to develop an argument. You can still consider your argument and then use your...

Summary in Russian:

Составьте план работы. Подумайте над целью вашего сочинения. Подготовьте свои доводы или тезисные заявления по теме. Проведите собственное исследование по теме, чтобы изучить ее. Составьте план сочинения.


Article in English: Consider how you would classify your style. Are you preppy, edgy, vintage, or athletic? Cat-eye frames would work well for a vintage style, but they might look out of place with an athletic wardrobe.  If you wear a lot of a certain color, like purple, consider wearing glasses that match that color. For example, you may want to choose semi-round frames if you have a preppy style. Conservative frames are often the best choice if you are working in a serious business environment. Oval, rectangle, and almond frames work well for a professional style. Some common colors for this style are gold, silver, brown, gray, and burgundy for women. Avoid frames in bright colors or unusual shapes unless you work in a creative and/or casual environment. If you live a very active lifestyle, consider glasses that accommodate your needs. For example, choose glasses that have polarized lenses, or polycarbonate lenses that resist shattering. You can also choose wraparound glasses to help the glasses stay in place. Functional does not have to mean unstylish. Ovals, soft cat-eyes, and upswept rectangle frames are functional, simple, and stylish. You can add a personal touch by choosing frames with metal accents or simple patterns. Basic colors like black, silver, and gray are good choices, but you can add an edge to your style by choosing glasses in uncommon colors like plum and soft green. Don’t be afraid to experiment with unique and colorful styles if you want to show that you are creative and fashion savvy. Consider modern frames that are made of metal and feature a geometric design. Or, large frames in bright colors or patterns (like a flower pattern) are great for showing off a quirky style. Fashion trends change often, and this includes glasses. Look up current fashion trends if you want to stand on-trend with your glasses.

Summary in Russian:

Носите такую оправу, которая соответствует стилю вашего гардероба. Подчеркните свой деловой образ правильно подобранной оправой. Если вы ведете активный образ жизни, носите комфортную оправу спортивного стиля. Носите практичные очки, если у вас есть маленькие дети. Выберите очки, которые будут говорить о вашем увлечении модой.


Article in English: Consider making a vegan pumpkin pie for Thanksgiving. This pie uses either a soy-based tofu filling or a soy-free filling that uses pumpkin puree. This variation of pumpkin pie is low in saturated fat and is a healthy and tasty dessert for the autumn holiday. You can also make a traditional pumpkin pie using some of the methods listed above. Apples and cranberries are traditional treats to eat during the autumn season. Replace the butter in the recipe with coconut oil or a fruit puree and skip the ice cream to keep it healthy. You can also bake cranberry orange bread. during the winter holiday. Swap the milk in your fruit custard with almond or soy milk. This will reduce the fat and make it an even healthier holiday dessert. Use healthy fruits and nuts with the custard to increase its health benefits. Cake is a perfect way to celebrate the winter holiday. When baking your healthy holiday cake, consider using this recipe and replace the butter and sugar with applesauce. Instead of using the marshmallow spread, use coconut whipped cream.

Summary in Russian:

Испеките полезный тыквенный пирог на день Благодарения. Приготовьте яблочно-клюквенный крамбл. Приготовьте заварной крем с фруктами. Испеките зимний торт.


Article in English: Consider placing the hay at one end of your rabbit’s litter box. Your rabbit will likely enjoy being able to sit in a comfortable box and munch on hay at the same time. In addition, putting the hay in the litter box can help keep his cage clean. With pellets, your rabbit can have too much of a good thing. Limit your rabbit’s daily pellet intake to one ounce per one pound of body weight.  A high amount of pellets in your rabbit’s diet can lead to obesity.  Because pellets don’t contain much fiber, a diet that is high in pellets would cause your rabbit’s feces to become very mushy and get stuck in the hair around your rabbit’s anus (known as "poopy butt syndrome").  Your rabbit may begin to prefer the pellets to the hay, which could lead to nutritional imbalances and digestive issues.  Baby rabbits can have an unlimited quantity of pellets—the high protein and calcium content will help their growth. If you have a baby rabbit, begin to decrease his pellet intake gradually at 3-4 months or age until he is down to the recommended adult amount. Your rabbit should eat two to four cups of fresh vegetables per five pounds of body weight. The vegetables must be fresh — spoiled vegetables, and even those that are slightly less than fresh, can upset your rabbit’s sensitive digestive system.  Serve the vegetables wet — the moistness will provide much-needed hydration to your rabbit’s intestines.  Divide the total amount of daily vegetables in half. Feed one-half in the morning and the other half in the evening.  Feed your rabbit three types of vegetables per day, with at least one vegetable being high in vitamin A. The website rabbit.org/what-to-feed-your-rabbit/ has a list of vegetables that are high in vitamin A. Introduce new vegetables to your rabbit’s diet one at a time to prevent digestive upset. Remove any vegetables from his diet that cause soft stool or diarrhea.  If you have a baby rabbit, feed him vegetables in very small quantities. Consult with your veterinarian if you are unsure what amount of vegetables to...

Summary in Russian:

Давайте кролику неограниченное количество сена. Ограничьте количество гранулированного корма в рационе кролика. Давайте кролику достаточное количество свежих овощей. Время от времени давайте кролику свежие фрукты. Ставьте для кролика воду в устойчивой миске.


Article in English: Consider purchasing a professional kit if the scuff is more than just superficial or if you’re dealing with scratched vinyl. The kit will include a glue to fill in the deep scuff or scratch, an activator to dry the glue, and a dye that matches your vinyl color. You can order a scratch removal kit online for about 50 US dollars. Your kit will come with a factory-matched dye to blend in with your vinyl color. When you order your kit, you can search for your car’s make and model to identify the correct vinyl color. Use a piece of 220 grit sandpaper to smooth over the scratch or deep scuff. Try to remove any roughness around the scratch so its edges are flush with the vinyl surface. Some scratch removal kits provide sandpaper. If you don’t have any fine grain sandpaper on hand, you can check kits’ contents before ordering and purchase one that supplies sandpaper. Wipe down the area with a damp cloth. If the area is greasy or grimy, clean it with a homemade vinegar solution or store-bought auto interior cleaner. Use a clean microfiber towel to dry the area. If the area is still at all damp after wiping it down with microfiber, wait for it to dry completely before applying glue. Dab a small amount of the superglue that came in the scratch removal kit. Smooth the glue over the scratch using a narrow palette knife. If your kit provided a glue activator, apply it over the glue to instantly harden it. If you haven’t used an activator, wait for the glue to dry completely. Use your 220 grit sandpaper to smooth over the glued surface. Then wipe down the area with a damp cloth, and dry it with a microfiber towel. The dye will come in an aerosol sprayer. Spray a light, even coat over the patched area, and hold a piece of cardboard under the area to help protect surrounding surfaces. Wait for the dye to dry, and reapply until you’ve achieved even coverage. If you have a heat gun handy, you can use it to dry the dye faster. Hold it about 12 inches (about 30 cm) away from the dyed surface.

Summary in Russian:

Купите набор для удаления царапин с автомобиля. Отшлифуйте поцарапанный участок. Протрите участок после шлифовки. Нанесите клей на царапины и размажьте его. Отшлифуйте и протрите клей, когда тот высохнет. Нанесите несколько тонких слоев заводской краски.


Article in English: Consider putting together a basic routine to boost your fitness level. Whether or not you have access to a gym, start with the basics at home: push-ups, pull-ups, sit-ups and, if you have access to weights, basic squats, curls, and bench presses.  If you’re not sure of where to begin—what exercises to include in your routine, what weights to lift, etc.—talk to your gym coach or check online for teen weight-training recommendations. Before each workout, start with about 10 minutes of mild stretches. Warming up helps prevent injury and can help to maximize the calories burnt during your entire workout.  Similarly, if you take the time to taper off your workout with cooling-down stretches you will feel less taxed when you are done. Over time, if you find that you enjoy running, think about joining a cross country team. Find a friend who also wants to be active during the week and exercise with them. You can also ask members of your family (siblings, cousins, even parents) if they’d like to exercise with you. It’ll be easier to stay motivated to be fit if you have a friend or family member to exercise with and who can provide moral support. Having a friend to support you will make you more likely to stick with your exercise regime.

Summary in Russian:

Начните с упражнений дома. Делайте разминку и заминку до и после тренировки. Занимайтесь с другом.


Article in English: Consider removing large plants that produce an excessive amount of leaves. While these plants may be lovely, if they're causing too much work you should consider replacing them with evergreen plants or statue gardens. Depending on the original plant you can usually find an evergreen that looks similar. This is an evergreen plant that produces edible berries and turns bright red in the winter. Shade-loving and drought-tolerant Oregon Grape is an excellent choice for low-maintenance xeriscaping. A popular evergreen shrub, junipers can be trained to nearly any size or need and function very well in xeriscaped lawns, even with very little natural rainfall. A large dramatic evergreen suited for curbs and borders. Standing nearly 2 feet (0.6 m) tall, this evergreen will bloom purple in the summer but does not lose its leaves in the fall, greatly reducing your workload as a result.

Summary in Russian:

Покончите навсегда с большими растениями, с которых постоянно опадают листья. Садите виноград орегонский Холли. Попробуйте посадить можжевельник. Вы можете посадить растение Техасский Рейнджер.


Article in English: Consider several of the following points to do some preliminary diagnosis. It may be that a simple correction to the environment can fix the problem with no further effort.  Check the dough and yeast type. Some sourdough cultures are very slow rising and may need several hours to rise. A Make sure the yeast is still within its expiration date.Powdered yeast in packets last a long time, as does storing jars of dry yeast in the freezer. However, both fresh and dried yeast have a lifespan after which they will function weakly, or not at all. The ideal temperature is approx 100°F (38°C) and high humidity. Move too far out of that range, and your yeast will not be happy. Breads made with cake or all-purpose flour, have low gluten and protein contents, so your dough may rise—and then collapse.  This can also happen if you have a dough that has too high a ratio of water to flour. Some flours contain antifungal ingredients to prolong shelf life. As yeast is a proud member of the Fungi kingdom, this will most definitely inhibit growth. Organic, additive-free unbleached white bread flour works best for a good loaf of white bread. Heavier flours such as whole wheat, rye and other types of whole-grain flour will result in a heavy loaf that does not rise as much as fine white bread flour. The pan, banneton, or tray you use will make a difference. Too large, and the dough has nothing to push against when rising, so won't rise upwards. Instead, it will spread and possibly collapse. Small buns do well placed fairly close together. Some spices, such as cinnamon, are naturally anti-fungal.  For sweet fruit buns or cinnamon rolls, you usually want a fast rise, as the cinnamon will eventually kill the yeast off. Some dried fruits also are coated with antifungals as a preservative. Organic dried fruits are expensive but much better for baking. What many bakers do is use standard dried fruit but don't add it till the final proofing. Salt is a required ingredient for developing the gluten proteins that make for a smooth elastic...

Summary in Russian:

Найдите проблему. Проверьте окружающую среду. Проверьте тип муки. Используйте нужную форму. Обратите внимание на ингредиенты. Соли должно быть в меру.


Article in English: Consider significantly downsizing if your room or apartment is filled with reminders of your relationship. While you are getting ready for this break up and during the time when you are healing from it you don't want to have constant reminders of the relationship or of your partner everywhere you look.  Anything that you have of your partner's, place in a box for a friend to take to over after the break up. Anything that reminds you of them or your relationship that you would like to keep, should be tucked away in a special box, or gotten rid of entirely. If ridding the area of mementos and memorabilia doesn't seem like it is doing enough, redecorate your space. While you are readying yourself for the impending breakup, think about how you would like your space to reflect this transition. Move the furniture around, or get new furniture completely. Choose a different color scheme. Change whatever you need to, to make the space feel fresh, comforting, and  exciting to you. Staying healthy is especially important during a break up and getting into the habit of taking care of yourself now, will help you take care of yourself afterwards. Develop your self care routine and begin using it immediately. It will help you with the stress of the impending break up as well as the break up when it occurs.   Stock up on healthy foods, and immune system boosting items like Vitamin C to guard your body against the affects your emotions can have on your health.  Make sure you are going to bed at a reasonable time and getting an average of 8 hours of sleep per night. Develop an exercise routine. Exercise has been proven to help fight depression, increase physical health, and increase the production of feel-good responses in your body.  Journal or write expressively about what you are going through.

Summary in Russian:

Начните избавляться от вещей, которые вызывают напоминают о прошлом и заставляют сожалеть о расставании. Измените что-нибудь в своем доме. Начните тщательнее следить за собой.


Article in English: Consider spending summer solstice away from home, at one of the key destinations where the summer solstice has been celebrated for centuries, or at the site of a solstice festival. Many countries, such as Denmark, Finland, Norway, and Sweden, hold summer festivals in which people dance around a midsummer Maypole and decorate their homes with greenery, flowers, and tree branches.  Britain's Stonehenge is a must for the avid observer of the summer solstice, and thousands of people celebrate the day as the sun rises. Stonehenge aligns with the sunrise on the solstice, making for spectacular viewing. An ancient sun temple was discovered in 2006 in Cairo, Egypt. This partially uncovered site is the largest sun temple ever found in the capital's Ain Shams and Matariya districts, where the ancient city of Heliopolis — the center of pharaonic sun worship — was located.  Consider visiting this landmark and participating in local summer solstice activities. Iceland hosts a “secret” three-day music festival on the solstice.  In Russia, the solstice is celebrated by a three-month “White Nights” festival in which opera and ballet are performed.  In Peru and Ecuador, the Incan Sun Festival takes place over the summer solstice.  In the U.S., the Cleveland Museum of Art (in Ohio) has music performances and late-night viewings on the summer solstice, and a Summer Solstice Music Festival is hosted in Santa Barbara, California. Invite your friends and family to come celebrate the solstice with you. Go to local farms or markets and choose the freshest ingredients for your feast. Make dishes using items the color of the sun, like lemons, squash, papayas, corn, oranges, bananas, carrots, peppers, peaches, apricots, cantaloupe, pumpkin, mangoes, grapefruit, and sweet potatoes. Some, especially Pagans, light a candle or fire before sundown and keep it lit until the sun rises to ritually tend the sun's flame through the shortest night until the Wheel of the Year (the seasonal ritual cycle) turns toward the dark half of the year again...

Summary in Russian:

Путешествуйте. Организуйте семейный праздник. Устройте ночные бдения у костра по случаю летнего солнцестояния.


Article in English: Consider taking an herbal bath a few times a week. This allows you to soak your back in acne-clearing essential oils, which can help reduce back acne. Add 10 to 20 drops of essential oils to hot water. Make sure to test the oils on your skin before using them in the bath. Some people with sensitive skin may have a reaction. Try any of the following essential oils:  Lavender Tea tree oil  Oregano oil Bergamot oil Rosemary oil  Spearmint or peppermint oils  Thyme  Calendula Salt may help clear some of the acne. Add one cup of sea salt to your bathwater. You can also use Epsom salt instead. Let it dissolve, then soak in the hot bath. You can also add a few drops of essential oils to your bathwater, too. Tea tree oil is considered a good natural remedy for acne; however, you have to dilute tea tree oil before using it. Otherwise, it might be harmful to your skin. Place one drop in a drop of carrier oil, such as jojoba, or in a teaspoon of aloe vera gel. Use a Q-tip or a cotton ball to spot-treat areas on your back. You can leave the oil on the skin or use warm water to rinse it off. You can use apple cider vinegar to make a toner that might help reduce blemishes and clear your skin. Mix one tablespoon of vinegar with two cups of water. Rub it on your back with a cotton ball. Apple cider vinegar can irritate sensitive skin. Start with a more water and less vinegar if you have sensitive skin.

Summary in Russian:

Примите ванну с растительными средствами. Добавьте в ванну морскую соль. Похлопывающими движениями нанесите на прыщики разбавленное масло чайного дерева. Используйте яблочный уксус.


Article in English: Consider telling someone who has been helpful and supportive of you before.  A friend who may have been there for you before might not be there for you now. Sometimes, a friend will be so shocked that they will not respond the supportive way you hope they will. Know that just because they have been there for you in the past, however, your friend may not initially respond the way you hope because they may be in shock. This is the most important factor. You have to feel really comfortable with this person and know that you can really talk to them and trust them to be there for you. Be warned though, that just because a friend has kept your secrets in the past doesn’t mean they will keep this one. People are often scared to hear a friend is self-harming and they might feel compelled to tell someone about it because they want to help you. If you just need to get it off your chest, you might want to choose a trusted friend. If you think you want medical help, you may choose to tell your doctor first. Thinking about what you hope to get out of this initial conversation can help you decide who to tell.  If you are a teen, you might want to consider first telling an older person that you trust before you tell your friends. Try a parent, school counsellor, or teacher. This way, you will have support already in place before you tell your friends. If you are in therapy for something already, tell that therapist first. They can then work with you to sort out how to best tell your friends and family. If you are not in therapy, now is the time to seek help because it is best to work through this process with someone professional who has experience dealing with self-harm. You may be struggling with issues of faith so you might want to tell your priest or minister. Before you tell your doctor, think about the services they may offer you, so you can be prepared to decide if you want to: accept referrals to group therapy or individual counselling, have visits from a nurse at home, or talk about medications if you are depressed...

Summary in Russian:

Подумайте, кто раньше оказывался рядом и поддерживал вас в трудные времена. Выберите человека, которому вы доверяете. Подумайте, с какой целью вы хотите поделиться своей тайной с этим человеком.


Article in English: Consider the equation y = x2 +1. This shifts the original parabola upward 1 unit. The vertex is now (0, 1) instead of (0, 0). It will retain the exact shape of the original parabola, but every y-coordinate will be shifted upward 1 unit. So, instead of (-1, 1) and (1, 1), we plot (-1, 2) and (1, 2). Take the equation y = x2 -1. We're shifting the original parabola downward 1 unit, so that the vertex is now (0, -1) instead of (0, 0). It will still have the same shape of the original parabola, but every y-coordinate will be shifted downward 1 unit. So, instead of (-1, 1) and (1, 1), for instance, we plot (-1, 0) and (1, 0). Consider the equation y = (x + 1)2. This shifts the original parabola one unit to the left. The vertex is now (-1, 0) instead of (0, 0). It retains the shape of the original parabola, but every x-coordinate is shifted to the left one unit. Instead of (-1, 1) and (1, 1), for instance, we plot (-2, 1) and (0, 1). Consider the equation y = (x - 1)2. This is the original parabola shifted one unit to the right. The vertex is now (1, 0) instead of (0, 0). It retains the shape of the original parabola, but every x-coordinate will be shifted to the right one unit. Instead of (-1, 1) and (1, 1), for instance, we plot (0, 1) and (2, 1).

Summary in Russian:

Сдвиг вверх. Сдвиг вниз. Сдвиг влево. Сдвиг вправо.


Article in English: Consider the number under observation. The characteristic is the part that comes before the decimal point; the mantissa is the part that comes after the decimal point. Antilog tables are arranged with respect to these parameters, so you need to separate them. As an example, say you need to find the antilog for 2.6452. The characteristic is 2, and the mantissa is 6452. Antilog tables are easily available; you may have one in the back of your mathematics textbook. Open the table and look for the row number consisting of the first two digits of the mantissa. Then find the column number equal to the third digit of the mantissa. In the example above, you would open the antilog table and find the row number beginning with .64, then the column for 5. In this case, you would find that the corresponding value is 4416. The antilog table also includes a set of columns known as “mean difference columns.” Look at the same row as before (the row corresponding to the first two digits of your mantissa), but this time, find the column number equal to the fourth digit of the mantissa. In the example above, you would again use the row number beginning with .64, but find the column for 2. In this case, your value is 2. Once you have these values, the next step is to add them together. In the example above, you would add 4416 and 2 to get 4418. The decimal point always goes in a specific designated place: after the number of digits that corresponds to the characteristic plus 1. In the example above, the characteristic is 2. You would therefore add 2 and 1 to get 3, then insert the decimal point after 3 digits. The antilog of 2.6452 is therefore 441.8.

Summary in Russian:

Разделить характеристику логарифма и мантиссу. Следует использовать таблицу антилогарифмов, чтобы найти соответствующее значение для мантиссы. Найдите значение из столбцов разности среднего значения. Добавить значения, полученные ранее. Поставьте десятичную запятую.


Article in English: Consider the possibility of getting treatment for addiction to tramadol. You can also consult your doctor about whether or not in or outpatient treatment might be a good way for you to get through stopping taking the pills. Addiction treatments include the organization of treatment programs for patients, usually offering a combination of medical attention and counseling or group therapy to help get off the drug and understand the emotions behind using.  Inpatient treatment involves a long stay at a residential facility, and is used for severe cases of tramadol addiction. Here, you will find a controlled and safe environment for the detoxification process. Outpatient treatment provides treatment and therapy at a clinic as you continue your normal routine at home. This type of treatment is used for less severe cases of use for patients who want to be able to continue the activities and relationships of daily life while detoxing. If you decide to go to a detox center or rehab facility, use this link to find a program close to you. Counselors, doctors, and psychiatrists are all at your disposal and are trained to help you resist the temptation of drug addiction. Behavior treatments can help to find ways to deal with cravings in drug use, and experts can suggest strategies to avoid relapse and deal with it if it occurs. After tramadol detox, it might be important to begin examining the root causes of your addiction to the drug. Often, drug use becomes a way of coping with life and intense emotions. Through behavioral therapy and counseling, you can look at the causes of and contributors to addiction and start to learn new ways of coping with and healing wounds from life’s difficulties. Support groups, like those that follow the 12-step format, are great opportunities to maintain your sobriety with others who understand the difficulties of doing so. During meetings you will be able to share your struggles and exchange tips for coping with life during and after detox. These groups are also a major help in preventing...

Summary in Russian:

Узнайте о лечении зависимости. Обратитесь за помощью к экспертам. Отправьтесь на лечение. Запишитесь в группу поддержки.


Article in English: Consider the purpose of your call and prepare so that you're able to easily accomplish that goal. This will help lower your anxiety.  If you need to make a call to find out information, make a list of questions you want to ask. If you need to communicate news to a friend or colleague, write down what you need to tell them. Do you find yourself feeling more confident during some phone calls and less confident during others? If so, it may help to build your confidence by starting with phone calls that don’t cause so much anxiety. For example, if you need to make three phone calls—to a friend, to a colleague, and to make a reservation—rank the level of anxiety you feel with each one. Then, start with the least anxiety-provoking, like to a friend. Make that call first to get some good vibes. Then, move to the next one and so on. Sometimes phone calls cause anxiety because of the context of the call. In these situations, it may help relieve anxiety to role-play with a friend or family member ahead of time. That way, this person can help you desensitize before the real call and give you feedback about your performance. For example, before a telephone job interview, you might do a “mock interview” with a friend. Have them ask you questions. Then, you can provide thoughtful answers as if it were the real deal. Ask for feedback after the “interview” is over so that you can make improvements. The more you force yourself to face a fear, the less power it has over you. Therefore, you can gradually reduce the anxiety you feel about making phone calls by making more of them. Instead of sending a text, call a friend, coworker or family member. If you are planning to email a professor or boss, skip the email and call. As you practice making more phone calls, you’ll likely find the activity doesn’t stress you out as much. There’s a classic confidence-building strategy known as “fake it ‘til you make it.” Try this when you’re making phone calls. For instance, even when you’re not feeling so confident, lift your chin, pull your...

Summary in Russian:

Ставьте цели. Начинайте с более спокойных звонков. Разыграйте ситуацию по ролям. Опыт приходит с практикой. Имитируйте уверенность. Двигайтесь. Фильтруйте входящие вызовы.


Article in English: Consider the reasons that you want to use a standing method to go to the bathroom. Are you nervous about germs that are in public restrooms? Do you fear picking up a disease? While these fears are common, there is very little chance that you will become ill from a public toilet. Try to find ways to address your anxiety.  If you feel that your fears are interfering with your day to day life, ask your doctor for advice. He can provide you with tips on dealing with anxiety, and if necessary, can refer you to a mental health specialist. Take deep breaths. This will help your body and your mind relax. Before heading to work or to a social event, give yourself time to go to the bathroom at home. Build this activity into your schedule. For example, if you typically have a bowel movement early in the morning, try waking up a bit earlier or leaving for work a little later to allow enough time. Don't rush yourself out the door. If your bowel movements are unpredictable, talk to your doctor. Most people find themselves needing to poop on a fairly regular schedule. If you're having trouble predicting when you need to go, you might be suffering from irritable bowel syndrome or another ailment. Don't be afraid to talk to your doctor in detail about your bowel movement. The more descriptive you are, the more likely it is that he will be able to offer a diagnosis and a treatment.

Summary in Russian:

Подумайте о своих тревогах. Избегайте посещения общественных туалетов. Проконсультируйтесь с врачом.


Article in English: Consider the similarities and differences between how you act in private versus when you're around lots of people. Ask yourself, “How do I represent myself to strangers, to people I’m more comfortable with, and to myself?”  Try to think of what really makes you who you are. Write down a list of character traits that are important to you, like honesty, loyalty, or humor. You can also ask trustworthy friends and family members to help you think of things. Spend some quiet time reflecting on your traits, talents, and favorite things. Try to develop an appreciation for what makes you a unique individual. Make choices that are consistent with your priorities instead of doing what other people think is cool. For example, suppose your friends want to go to a party and get drunk, but you have a soccer game the next day, and soccer is really important to you. Instead of going to the party just to look cool, choose to be well prepared and well rested for your game because it's important to you. Do not feel like you have to defend yourself or your values to other people! Think of how to incorporate your interests, likes, and dislikes into your clothes, surroundings, and lifestyle choices. Focus on creating a style that makes you happy instead of just going for what's trendy or popular.  For example, if you find that you love to mix and match patterns in your wardrobe, don’t be afraid to wear what you love just because of what one person might think. Decorate your apartment or room with knick-knacks that have sentimental value, even if someone suggests you should use trendier items or go for a more minimal look. On the other hand, skip out on decorative objects altogether if you can’t stand clutter. Just go with whatever will make your space most livable for you. When developing your sense of clothing style, check out fashion magazines and blogs to search for inspiration. Save or cut out images that motivate you, and use them to put together a digital or paper "look book" or inspiration folder. Using your new library,...

Summary in Russian:

Работайте над тем, чтобы обрести гармонию с собой. Принимайте решения, которые основаны на ваших собственных ценностях. Старайтесь преподнести себя таким способом, чтобы стать от этого счастливее. Создайте папку «вдохновение», чтобы найти собственный стиль. Помните, что вкус – явление субъективное. Не провоцируйте людей на формирование неправильного мнения о вас.


Article in English: Consider the styles below:  Casual: Casual style basically consists of simple jeans, t-shirts and sweaters. This is the safest and most common style among high school boys. Sporty: As the name suggests, this style is most favoured by members of school sports teams. The sporty style includes track pants, sneakers, sports team tops and varsity jackets.  Preppy: The prep style is conservatively classy. This style involves lots of polo shirts, khakis and button-down shirts.  Skater: The skater style is fun and functional. If you choose this style you'll be wearing lots of flat sneakers, skinny jeans, hats and accessories.  Goth: The goth style is dark and brooding. The goth style has lots of black clothing, combat boots and trench coats.  Emo: The emo style is philosophical and sensitive. You'll be wearing lots of skinny jeans, long bangs and band t-shirts. Be careful with this style, because if you don't do the style right then you might be labelled goth instead of emo.  Hipster: The hipster style is vintage and anti-establishment. Expect to be wearing lots of skinny jeans, plaid shirts, big glasses and scarves as well as clothing that isn't "mainstream".  Classy:The classy style is formal and out-standing. Lots of suits, nice pants, some scarves, good-looking shoes, belt, and maybe good watches (preferably a minimalist watch) that will show your esteem and how you aren't afraid of being different then the casual clothes, gangster type clothes, or "fashionable" clothes. This is important because some stores cater only to one of the above style groups. If you are worried about not being able to find what you're looking for, then try a mall since they have tons of stores in them. You might think that neon yellow vest with purple stripes looks terrific on you, but they will probably have another opinion. However, if you still really like something after they give you the thumbs-down, buy it anyway as long as it isn't super expensive and you think that you will like it until you outgrow it.

Summary in Russian:

Определите какой стиль в одежде вам близок. Изучите ассортимент в магазинах, прежде чем делать покупку. Прихватите с собой друзей, когда отправитесь по магазинам.


Article in English: Consider the type of content you want to share with the world, then choose a name that embodies that theme. Having an Instagram name that reflects your personality is a great way to attract followers who share your interests.  If you are having problems picking an Instagram name, try the name generator at spinxo.com/instagram-names. Don't be afraid to use underscores (_) or other symbols. They will often improve an Instagram name by making it easier to read. However, try to keep the symbols to 1 or 2, so someone can search for you by name. If possible, make it a creative photo of yourself (instead of an object) so that people can put your face to the name. If you want to be famous, you should not mind putting a few personal things on Instagram. Consider a hobby, fascination, or desired aesthetic, and aim to keep your Instagram content within that theme. Add engaging information about your theme to your Profile page, and be sure to post relevant captions when uploading new photos and videos.  Are you a foodie? Then focus on food-related photos. Are you a fashion junkie? Focus on colors, styles, and trends. Do you like a certain game or book series? Take creative photos of it and post it on Instagram! Are you into a celebrity at the moment? Make your Instagram profile all about that person! You can also find other fans of that celebrity and make a community of your own. Do you love role playing? Instagram is a great place to do so. Role play as your favorite character and join other role play communities as well! For example, if you love Naruto, you can roleplay as him or other Naruto characters! What can you share with the world that nobody else is doing? Keeping your Instagram account unique ensures that your followers stick around---they won’t be able to find your content anywhere else!

Summary in Russian:

Выберите звучный и легко запоминающийся логин в Инстаграме. Загрузите красивую фотографию профиля. Выберите тему. Придумайте что-то оригинальное.


Article in English: Consider the venue you'll be selling at and the clientele you plan to sell to. The price of your items should reflect these factors accordingly.  If you plan on selling your work at a craft fair, research the customers who usually attend the fair. Customers at a school or church craft fair usually have a lower budget than those attending boutique fairs or corporate fundraisers. If you only sell online or in a store, consider the type of items you embroider and the way you market them. Unique embroidered clothing sold in a boutique would sell for a higher price than clothing sold with a mass-produced embroidered logo via a small website. You can lower the price according to venue and clientele by either lowering your labor wage, lowering the profit margin percentage, or using cheaper materials. Prices can be raised by increasing your labor wage, increasing your profit, or using more expensive materials. The prices you sell your embroidery for should be within the same range as your competitors. Alter your prices accordingly if this is not the case.  If your prices are too high, you will obviously lose business to your competitors. If your prices are too low, customers may perceive your product to be less valuable or of a lower quality, and you may still lose business to your competitors. If you want to convince customers to buy from you at a slightly higher price than a competitor will offer, you need to offer your customers something that makes them believe your product is more valuable.  Design plays into this a lot. If your designs are more beautiful and more unique than the competition's, they can be viewed as more valuable. Customer service is another aspect to consider. If you put exceptional effort into making your customers happy or if you are willing to customize your work, customers may determine that shopping with you is a more valuable experience overall than shopping with someone else.

Summary in Russian:

Изучите место продажи Изучите место, в котором будут продаваться ваши работы, и клиентов. Обращайте внимание на соревновательный момент и конкурентов. Повысьте кажущуюся ценность вашей работы, чтобы повысить цену.


Article in English: Consider the way you currently live your life. Ask yourself which components of your life follow God and which stray away from that path.  Take the time to sit down and reflect on your walk thus far. Think about times in your life when you felt “in harmony” with God. Those days were likely days on which you were walking with God. Then, think about times when you felt lost, directionless, or distant from God. Ask yourself if you were doing things that pushed God away during that time, even if those things were as simple as not making time for prayer, church, or meditation. Those days may have been days on which you paused or took a wrong turn in your walk. Seek to model the behaviors you followed during the times you've walked with God in the past, and actively try to avoid the behaviors that previously led you astray. To walk with God, you must keep in step with Him. To keep in step with Him, you need to model your actions after His and follow the instructions God has already provided all of humankind with.  Part of this process means obeying God's commandments regarding moral behavior. While some view these instructions as being restrictive, ultimately, they are meant to keep humanity safe and spiritually connected to God. The other significant aspect of following God's commands involves following God's command to love—to love God, to love one's neighbors, and even to love oneself. Model your life after the love God has shown and continues to show for humanity. While some steps can be determined via Scriptures and church tradition, other steps on your walk with God are more personal. To take those steps, you will need to pray to God and ask to obtain an understanding of what those steps are.  Children rely on their caretakers to guide them along safe, positive paths. They may think they know all the answers, but inevitably, the time will come when they realize that they should have listened to guidance offered by their parents, grandparents, etc., instead of stubbornly getting themselves into trouble or...

Summary in Russian:

Проанализируйте свои действия. Соблюдайте Божьи законы. Обращайтесь за помощью к Святому Духу. Будьте терпеливы. Прогулка с другими по тому же пути. Продолжайте идти.


Article in English: Consider this the collection of personal attributes that give you a warm and fuzzy feeling. Actively fight your insecurities by writing down and reflecting on all the wonderful things you and others have said about you.  These traits can be about your appearance - "You have gorgeous eyes" or "Your clothing choices are always well thought out" - or about other personal characteristics like being a good listener or always anticipating when others need a helping hand. Supplement your own ideas with the suggestions of a few friends. What are some positive traits they admire in you? Read your self-esteem file regularly to fend off insecurities. Go out of your way to invest time and energy into the relationships that have a positive influence on you. Whether it's one or two close friends or a large group of supporters, be sure to regularly meet up with or talk on the phone to these individuals who make you feel good about yourself. Society's perceptions for what body shapes and sizes that are supposedly most attractive vary by generation. Several decades ago, TV and film worshiped curvy, medium-build women like Marilyn Monroe. Today, many actresses and models are incredibly tall and slender. You can't change your body type, but you can choose to not let the media dictate what you think is beautiful. Avoid comparing yourself to actresses or models in magazines or on TV. Stop thinking that you have to live up to these unrealistic, often Photo-shopped images. Instead, look for individuals around you in your life who are confident in their own skin, no matter what their shape or size. Use them as your role models. Your body is not your enemy. It carries you to school or work. It allows you to hug your mom or run and play with your dog. Make a commitment to treating it better. Treating your body better can start by eliminating the negative things you say about it. Other ways to become your body's friend include eating well-balanced meals, staying active, and participating in activities that allow you to pamper your...

Summary in Russian:

Заведите дневник своей самооценки. Окружайте себя людьми, которые вас “окрыляют”. Не доверяйте средствам массовой информации. Подружитесь со своим телом. Не допускайте, чтобы падала ваша сексуальная уверенность в себе.


Article in English: Consider topping with: red onion, mushrooms, spinach, bacon, artichoke hearts, chicken, or broccoli. Toss it with cooked fettuccine, penne, linguine or use it in a lasagna. If using it in pasta, consider grating the zest of a lemon into your sauce. This will add a citrus note and cut some of the richness. Steaks are traditionally topped with a compound butter or rich sauce. Garlic cream sauce makes an excellent replacement. Shrimp, scallops and clams are especially good with the combination of garlic and cream. Toss a little sauce into a seafood pasta for an even better combination. Dip bread sticks, crackers, or veggies. For an appetizer or party, set out a tray of breads, vegetables, sausages, and a bowl of the garlic sauce for easy dipping.

Summary in Russian:

Используйте этот соус как белый соус к пицце. Используйте соус при приготовлении любой пасты. Полейте соусом запеченный на гриле стейк. Полейте соусом морепродукты. Используйте его как соус для макания.


Article in English: Consider using a kettle, saucepan, microwave, or electric hot pot, depending on which of these resources are available to you.  A kettle is an ideal option, but saucepans work in a very similar way. Fill the kettle or saucepan with enough water for your batch of coffee. Place it on the stove and heat, over medium to high heat, until the water begins to simmer or boil. Microwave water by placing it in a microwave-safe dish. Insert a wooden chopstick or other non-metallic utensil to prevent the water from super-heating and microwave in short intervals, no greater than 2 minutes each, until the water is hot enough. You can heat water in an electric hot pot by simply adding enough water to the device, plugging it in, and setting the dial to medium or high heat.

Summary in Russian:

Вскипятите воду.


Article in English: Consider what career options are available for you to easily move into. These would be careers in which you have both the necessary skills and an “in.” Examples would be working for the same company as one of your parents, working for a family business, or working for a friend. If your options are limited, choosing a career in which you can quickly enter may be your best option. One of the most important things to consider is if the career path you’re choosing will provide you with an acceptable level of financial security. In other words, will you be able to make enough money to support yourself and your family?  Do the math to figure out what your take-home salary needs to be. Take into account your health insurance and retirement options as well. You may want to see a financial advisor before making any decisions. Remember, this doesn’t have to be a lot of money or enough money by somebody else’s standards. All that matters is that it’s enough for you and what you want for your life. Job markets fluctuate as society needs different things at different times. Certain jobs are also always in demand or frequently unstable. You will need to consider if the career you choose is stable enough for you and your desires for the future.  For example, many people recently went into law school and racked up often in excess of $100,000 in school debt because they thought they’d be making a very high wage in the future. However, law positions are not in demand as much the last few years and now those people have huge debts and no way to pay them. Another example is working as a writer or any career based on freelance work. You may sometimes have plenty of work but there may be years when you have almost nothing. Working in this way requires a certain level of determination and discipline and is not for everybody. A dream board is a wonderful tool for organizing your aspirations. It can also help you hold yourself accountable as you work toward reaching your goals. Find pictures online or in magazines and paste them onto...

Summary in Russian:

Подумайте, какими профессиями вы можете овладеть с легкостью. Проанализируйте вашу будущую финансовую стабильность. Проанализируйте, насколько стабильной является ваша будущая профессия. Сделайте доску желаний.


Article in English: Consider what effects a simple status update or blog posting could have on your reputation in the long run.  Always ask yourself, "How would I feel if my boss, parents, grandmother, and spouse saw this piece?" Chances are, they probably will see it. Are you feeling angry, upset, frustrated, or just plain bored? Don't post anything until you feel more balanced and can think straight about what you're writing. Remember that once it's posted, it can't be taken back. Daring yourself to "just put it out there" can have long-lasting consequences. Go get a glass of water and sit down away from the computer first... Approach all online interactions with your manners at the forefront. Have the attitude that most people are acting in good faith and the stupid things said online are often a result of not thinking, making errors or simply having an off-moment. And where people are deliberately provocative, don't stoop to their level; unlike real life heated exchanges, written spats are etched in stone.  Never flame anyone or respond to flamers; it's usually all about them and you're not only feeding their egos but ruining your own reputation at the same time. Never feed the trolls. Some people love to bait others and watch the destruction unfold. If you don't respond, they'll stop messing about with you and no nasty record will be left online. Accept where you've slipped up and said stupid things. Where possible, leave an apology. It can go a long way to showing you're capable of realizing and acting on your faults. Don't harbor ill will toward a person offline. Carrying your annoyance offline is likely to develop into a bad reputation. Be civil even when you feel uncivil. If this isn't possible, get off the computer until you've cooled down. It is that easy.

Summary in Russian:

Подумайте прежде, чем нажать кнопку. Будьте всегда вежливы.


Article in English: Consider what kinds of situations cause you to resort to hair-pulling. Do you only do it when you're depressed? Angry? Confused? Frustrated? Understanding what triggers your hair-pulling can help you find other, more positive ways of coping. Carrying ziplock bags and putting pulled hair in the bags will also help you understand how much hair you are pulling out and tracking progress. Over two weeks, jot down every time you catch yourself pulling your hair. Document what happened just prior to the hair-pulling, as well as your feelings. Also, note the time of day and the activity. When learning the triggers, try to pin down what could be reinforcing the behavior. If you pull hair when you are anxious and this relieves the anxiety, then the hair pulling is positively reinforced by the feelings of relief. Take stock of how you feel during and immediately after you pull your hair.  Knowing this can help you cope because the next time you feel anxious, you can try to find another coping strategy that brings you relief and work to make that your conditioned response to anxiety or your go-to coping strategy rather than hair pulling. There are three distinct phases for sufferers of trichotillomania. Not all sufferers go through each of the three phases. You may experience one or more of these phases: 1.You initially experience tension accompanied by a desire to pull out some hair. 2. You start pulling out hair. It feels really good, like a sense of relief, as well as some excitement. 3. Once the hair is pulled, you might feel guilt, remorse, and shame. You might attempt to cover the bald patches with scarves, hats, wigs, etc. But eventually the bald patches become obvious to everyone and you tend to start hiding at this point. You might start to feel intensely humiliated. Do you pull hair because you don’t like certain kinds of hair? For example, one person might pull hair compulsively when they find grey hairs because they don’t like grey hair and “all greys must go.”  One way to work on this trigger is to re-frame...

Summary in Russian:

Проследите, когда именно вы начинаете вырывать волосы. Запишите, как вы себя чувствуете, когда выдергиваете волосы. Рассмотрите те волоски, которые вы пытаетесь выдернуть. Рассмотрите события, идущие из детства. Обратите внимание на историю своей семьи.


Article in English: Consider what the guest of honor likes and use that as basis for a party theme. If you're throwing a party for a kid, the theme might be their favorite toy or story. For an older guest of honor, choose a theme based on the person's hobbies or interest. For example, if you are planning to surprise your girlfriend, throw a party based on her favorite movie. You could instruct the guests to dress as characters from the film. Keep in mind that you'll also need to plan food, decorations, and activities around the theme. So if you're throwing a luau-themed party, try to throw the party at the beach or set up tropical decorations. Serve tiki drinks and set out leis for the guests. You can host the party almost anywhere. The location should be large enough to accommodate all of the guests. So if you want a big surprise party, you might want to rent a community hall. But if you're throwing a surprise party with a dozen people, you could easily have it at a nice restaurant.  For example, you can have the party at the honoree's house, at your place, at a restaurant, at a park, or anywhere you think your guest of honor wouldn't expect. If you'll be renting a space, learn about what sound systems are available and ask about their policies on food and decor. While you can throw the surprise party on the honoree's birthday, you might surprise them even more if you throw it a day or two in advance. You'll need to choose a time and date that works for most of the guests and you'll need to ensure that the honoree is also available.  Consider asking the honoree if they want to get together to hang out at the time you're thinking of planning the party. If they tell you they have other plans, you'll need to reschedule the party. Avoid throwing the surprise party after the person's actual birthday or they might think you forgot their big day. People expect food and drinks at a party. If you're doing a surprise party for kids, you can serve standard birthday party treats (such as punch, cookies, and cupcakes). For an adult birthday...

Summary in Russian:

Выберите тему для вечеринки. Выберите место проведения вечеринки. Выберите дату и время. Решите, какие угощения подавать. Составьте список гостей. Пригласите гостей.


Article in English: Consider where you want your penpal to be from, how old you want them to be, and whether you want a male or female penpal. It's best to be flexible in terms of locations and stick to someone only two years older or younger than you if you are a kid, maybe even a difference of five or so if you are an adult. Having a penpal can be a wonderful educational experience, so put some thought into what you want to learn. When looking through profiles pay attention to what the users enjoy doing so you can find someone who shares your particular interest. Or choose someone with a completely different set of hobbies so the both of you can teach each other something new. Think about a part of the world you’ve always been curious about but never had a chance to visit. A penpal can give you a personal look into a country that you wouldn’t be able to get through any other means. Many people pick penpals in faraway countries with varying host languages, which is a crucial aspect to consider when choosing a communicant. Make sure that you and your penpal will be able to understand each other using some common language. Penpals are fantastic ways to learn and practice new languages, so consider looking for one who speaks a language you're interested in learning or understanding better. There are often elderly users who are interested in developing friendships in their old age. Communicating with these penpals  can not only allow you to make a friend across generations, but help somebody who needs a friend. Most penpal sites have many search options that allow you to sift through multiple possibilities for new pen pals. For example, Global Pen Friends has a robust search engine that lets you tweak various search parameters.  In its basic search, Global Pen Friends lets you choose gender, age, country, state/province, city/town, and whether you only want to search for profiles with photos and registered postal addresses. There are even more options available on its advanced search where you can choose the preferred race,...

Summary in Russian:

Подумайте о том, каким должен быть ваш идеальный друг по переписке. Найдите пользователей, которые увлекаются тем же, чем и вы. Это может быть способ узнать больше о какой-то стране и улучшить свои языковые навыки. Переписка по дружбе может также быть формой общественных услуг. Воспользуйтесь расширенным поиском. Ознакомьтесь с рекомендациями веб-сайта, чтобы узнать, как начать общение. Первая переписка должна быть короткой, легкой и дружелюбной.


Article in English: Consider why you are getting the negative attention from men and women. Is the attention stemming from comments you make, the way you look, or how you act around members of the opposite sex? Some may confuse sexual exploits with popularity or love. Sleeping with many people can be damaging to your reputation.  Ask the why behind your behavior and attitude. What caused you to be this way? What is causing others to see you as easy? Use a journal to reflect on what's going on inside your mind. Write down what you're thinking and how you want to change. Make practical goals for yourself. Prioritize first things first. Ask yourself what is most important in your life. Choose to put yourself, your friends, and your family members before any sexual relationships. Do things that will make you happy.  Optimistic people tend to live healthier lives.  Focus on getting good grades in school or earning a promotion at work. Try picking up a hobby like hiking, playing games, painting, or blogging. Know that it's okay to say no. You've already taken the first step in improving the way other people view you. Do not be a pushover and allow people to walk all over your thoughts and feelings.  If someone is asking you to do something you'll feel uncomfortable doing, respond that you don't have time or that you've made prior arrangements.  If someone will not stop bothering you, avoid meeting or talking to that person completely. Look in the mirror, and ask yourself what you'd like to see. Do you want to be perceived as professional, classy, smart, or refined? Dress for the role or job you want, and consider the legacy you'd like to leave. Your clothes shouldn't be too tight, short, or revealing. It's not a crime to cover up. Wear whatever you're comfortable, confident, and feeling good about, but ensure that you're out to protect yourself from any future harmful behaviors.  Avoid wearing risque clothing such as fishnets, thigh-high boots, or things that promote sexual innuendos.

Summary in Russian:

Подумайте, насколько легкомысленно вы себя ведете. Смените свой фокус внимания. Будьте сильны и решительны. Преобразитесь.