Article in English: When you connect a new external drive or install a new internal hard drive, you'll need to format it before it appears in Windows Explorer. You can do this using the Disk Management utility.  Press ⊞ Win+R and type diskmgmt.msc to launch Disk Management. In Windows 8 and 10, you can right-click on the Start button and select "Disk Management". It may take a few moments for all of your installed hard drives to appear. If you're trying to securely erase the data on a drive before disposing of it, see the Securely Formatting a Drive section of this article instead. If you're opening Disk Management for the first time after installing a new drive, you'll likely be prompted to initialize the disk. Don't worry if this window doesn't appear. Select "GPT" if the new disk is 2TB or larger. Select "MBR" if the new disk is smaller than 2TB. All of your drives and partitions will be listed in Disk Management. If you've just installed a new drive, it will likely be on its own row with the "Unallocated" label. Expand the "Status" column to see more details about each partition.  You cannot format the "Boot" partition in Windows, as this is the partition that Windows is installed on. Formatting will delete all of the data on the disk, so make absolutely sure you select the correct one. If the drive is Unallocated, you will need to right-click on it and select "New Simple Volume". Follow the prompts to create a partition out of the Unallocated space. This will open the Format window. You can give the drive a new name (Volume label), as well as choose its file system. For Windows, select "NTFS" as the file system for maximum compatibility. You can choose whether or not you want to perform a quick format. Only uncheck this option if you are worried that your drive is damaged. Click the Format button once you are satisfied with your settings. The formatting process may take a few minutes. Once the formatting is complete, you can use the drive to store files and install programs to it.

Summary in Russian:

Запустите утилиту «Управление дисками». Инициализируйте диск (если будет предложено). Выберите диск, который хотите отформатировать. Создайте раздел (по желанию). Щелкните правой кнопкой мыши по диску или разделу и в меню выберите «Форматировать». Задайте параметры форматирования. Дождитесь, когда форматирование завершится.


Article in English: When you connect your iPod to your computer with iTunes open, it will try to sync automatically. You'll need to disable this in iTunes before connecting so that your iPod's is not erased.  Warning - This method will still delete the contents of your iPod, but only when it is initially enabled. After you enable manual management and perform the initial erase, you'll be able to connect your iPod to any iTunes library and transfer music files. It is recommended that you follow this method before putting any music on your iPod for the first time. If you absolutely cannot lose the music currently on your iPod, see the next section. If you don't see the menu bar in Windows, press Alt. This will open the iTunes Preferences menu. This will display settings for connected devices like your iPod. This will keep iTunes from trying to automatically sync and remove content from your iPod when you connect it. You should see it appear after a moment at the top of the iTunes window. If you connect to a music library that is different than the one associated with your iPod, iTunes will force you to erase your iPod library before proceeding. This is a measure to help prevent piracy. If you're trying to add music from a different iTunes library, see the next section. This will display the Summary page for your iPod in the main iTunes frame. This feature allows you to manually add and remove music from your iPod instead of relying on the syncing process. This will still prompt you to erase your iPod's contents, but only for this initial settings change. Once you've enabled manual management, you'll be able to plug your iPod into any computer and then drag and drop music files onto it. If you cannot lose the music that is currently stored on your iPod, see the next section instead. This will prevent your iPod from trying to sync when you connect it to a new computer. If the music you want to add is not in iTunes, click and drag the music files into the iTunes window to add them to the iTunes library first. You'll see a sidebar...

Summary in Russian:

Перед подключением iPod к компьютеру запустите iTunes. Нажмите «iTunes» (Mac OS) или «Правка» (Windows). Нажмите «Настройки». Перейдите на вкладку «Устройства». Поставьте флажок у опции «Отключить автосинхронизацию для iPod, iPhone, iPad». Подключите iPod к компьютеру через USB-порт. Щелкните по значку iPod в верхней части окна iTunes. Прокрутите страницу вниз и поставьте флажок у опции «Управлять музыкой и видео вручную». Уберите флажок у опции «Автоматическая синхронизация с подключенным iPod». В окне iTunes нажмите «Музыка» и выберите музыкальные композиции, которые нужно скопировать в iPod. Перетащите выбранные музыкальные композиции. Перетащите музыкальные композиции на значок iPod, который отображается на боковой панели. Дождитесь завершения процесса копирования музыкальных файлов. Отключите iPod и воспроизведите скопированные музыкальные файлы.


Article in English: When you contract food poisoning, or develop any other form of gastroenteritis, the symptoms of the condition can cause dehydration to occur very rapidly. You can become dehydrated within 24 hours if you are unable to retain any liquids and the symptoms continue.  The signs of dehydration include fatigue, loss of appetite, flushed skin, poor skin turgor, heat intolerance, light-headedness, dark-colored urine, and a dry cough. Clearly some of the signs can be difficult to determine since many overlap with the symptoms of food poisoning. In some cases, food poisoning can be severe or caused by a toxin so dangerous that professional medical attention is essential. An example of this is B Cereus infection, which secretes a toxin that creates gastrointestinal distress.  This commonly occurs after you eat infected fried rice.  Watch for warning signs to determine whether you need immediate care for your dehydration. Dark yellow or brownish urine can be a sign of serious dehydration.  If you do not urinate at all or produce very little urine of a dark color, seek emergency care for your food poisoning. Dehydration also causes significant weakness and fatigue. If you are so weak you can barely move or if you are so tired you can hardly stay awake despite adequate sleep, you may need medical attention. You should consult a medical professional well before you have symptoms such as extreme weakness and problems sleeping.  The doctor will be able to give you fluids to resuscitate you. The only helpful product available over-the-counter is loperamide, which is made to help to manage the diarrhea. Dehydration is a result of frequent vomiting and persistent watery diarrhea. The diarrhea is your body’s way of getting rid of the unwanted toxins that are causing the stomach problems. If you can endure it, let your body do its job.  However, if the watery diarrhea is continuing, then it is also contributing to your poor hydration status. At some point you have to determine if you want to slow the process by using the...

Summary in Russian:

Выявите признаки обезвоживания. Следите за цветом своей мочи. Принимайте безрецептурные средства.


Article in English: When you convert your presentation into an MP4, it will preserve all of the transitions, timings, and narrations. Feel free to use all of the tools available when creating your presentation. For some versions of PowerPoint 2010, this will be an Office icon instead. This will allow you to convert the slideshow into a variety of different formats. This will open the video creation options. The quality of the video will affect the clarity of the image and the size of the file. Lower-quality videos will be blurrier, but the file sizes will be much smaller. There are three different options you can pick from, and they are labeled slightly different for 2010 and 2013:  Presentation (2013)/High (2010) - This will result in the highest-quality video, and is best suited for actual presentations on a big screen. If you are planning on using the video to project the presentation, select this option. It will produce the largest file out of the three options. Internet (2013)/Medium (2010) - If you're planning on uploading the video to YouTube, or want to share it with others who will be watching from a computer, select this option. The file size can be significantly smaller, and the quality will only be slightly worse than the high quality option. Low/Low - This will result in a very small file, but will also result in a smaller, blurrier video. This option is best suited for aging smart phones and tablets, though recent devices can easily play higher-quality versions. The drop-down menu beneath the quality settings will allow you to set your timing options. You can use timings created for the presentation, or you can have the slides to advance after a set amount of time. You are given the option to record timing and narration from this menu as well. You can preview your timings before proceeding. This will open the familiar Save As window. Give your movie a name and select a location to save it. PowerPoint will begin creating the movie file, which may take a while for longer presentations. You can monitor the progress in...

Summary in Russian:

В PowerPoint создайте презентацию. Нажмите «Файл». В меню выберите «Экспортировать» (PowerPoint 2013) или «Поделиться» (PowerPoint 2010). Нажмите «Создать видео». Задайте качество. Задайте временные настройки презентации. Нажмите «Создать видео». Введите имя и сохраните файл. Воспроизведите видео.


Article in English: When you cook recipes that were designed for other cooking methods, you may have to make some adjustments to cook them in the microwave. That includes omitting the oil from recipes that call for meat or vegetables to be seared or browned in a pan with oil. Foods don’t brown in the microwave the way they do in a pan, so the oil is unnecessary, and may change the flavor of the dish. Less evaporation occurs in the microwave than with other cooking methods, so you need less water. When you cook a recipe in the microwave that wasn’t designed for the microwave, reduce the liquid in the recipe by about one-half. This includes soups, stews, and other recipes that have water as an ingredient. Cooking food in the microwave brings out the flavor of any spices you use, so you don’t need as much salt, herbs, and seasonings. To adjust recipes, cut the salt and seasoning quantities in half. Before serving your dish, test it for flavor and add more spices if necessary. Microwaves also cook food faster than other methods do, so you'll need to adjust the cooking time for non-microwave recipes. A good rule of thumb is to cut the cooking time by a quarter. After that time, test the food for doneness, and add more time if necessary.

Summary in Russian:

Не используйте растительное масло, чтобы подрумянить еду. Сократите количество жидкости наполовину. Сократите количество специй наполовину. Сократите время приготовления на четверть.


Article in English: When you copy your photos from your camera to your computer, take a look at them and choose at least four.  Make sure all four have similar brightness and sharpness and none of them are blurry or have white spots. It’s recommended to use at least four photos to merge, but if you like, you can make a panorama with as few as two. Make sure all of them are open in tabs on the right-hand side. If you have some adjustments to make in the individual photos, now is the time to make them. Go to File and select Automate>Photomerge. The Photomerge dialogue box will appear where you have to click Add Open Files.  On the left-hand side, you can choose various layouts of your future panoramic picture. When you’re done, simply click OK, and you now have your panoramic picture. Sometimes the panoramic picture may be a bit crooked with leaning edges. If this happens, simply crop your image until you’re satisfied.

Summary in Russian:

Выберите снимки. Откройте фотографии в Photoshop. Склейте фотографии. Обрежьте панорамный снимок.


Article in English: When you copy your photos from your camera to your computer, take a look at them and choose at least four. Make sure the photos you choose all have the same brightness and none have any blurred spots.  Take all the photos and use the Move tool to align the images as best you can so they are more or less fit together. Don’t worry if they’re not perfect; you will deal with that part later. Masking is where you try to make the visible incongruities between the photos less visible. Simply use the Soft Edge blending tool to merge them together. Although this may take a bit more than using the Photomerge option, the end result looks very much the same. If you find the alignment wasn’t as straight as you wanted, you can always crop the image to your satisfaction.

Summary in Russian:

Выберите снимки. Откройте фотографии в Photoshop. Совместите фотографии. Подретушируйте фотографии. Обрежьте изображение.


Article in English: When you crack your knuckles, you are manipulating certain joints in the body in a manner that promotes the release of gas (currently thought to be primarily nitrogen) from synovial fluid. Synovial fluid exists within synovial joints, and its function is to reduce friction between cartilage. When a knuckle is cracked, the gases dissolved within the synovial fluid are compressed and form of a bubble. This bubble then bursts, making that familiar popping sound as it does so.  It can take this released gas up to 30 minutes to dissolve back into the synovial fluid - that's why you usually have to wait a while before you can pop the knuckle again. Cracking your knuckles stimulates the nerve ending and stretches out the joint, which is why it feels so good. Although several studies have shown that knuckle cracking does not lead to arthritis, and although many will suffer no consequences after a lifetime engaging in the habit, some studies have suggested that people who crack their knuckles for long periods of time are at risk of developing the following symptoms:  Soft tissue damage to the joint capsule(s). Damage to the hand's ligaments, the soft tissues that connect our bones.

Summary in Russian:

Узнайте, что вызывает звук хруста. Знайте о возможных опасностях, когда вы хрустите суставами.


Article in English: When you decide to quit smoking hookah, make a list of reasons you are quitting. Carry this list with you. Sometimes you may need a reminder of why you are making this choice. Pull it out each time you are tempted to smoke. Reading this list can help you stay motivated. Reasons you may consider quitting hookah include the health benefits, wanting to feel better, being tired of smelling like smoke, wanting to stop wasting money, or setting a good example. You can either quit hookah smoking by gradually cutting back or stopping cold turkey. Stopping cold turkey may work for some, but for others it might not always work. Sometimes, quitting completely at once is hard, especially if you have tried to quit hookah smoking before and couldn’t. Instead, gradually cut back on the amount of hookah you smoke. Each week or each day, smoke less and less. Decide which way it best for you. If you start out by quitting cold turkey, but then find that impossible to stick to, switch to a gradual cutting back of your smoking. Make a commitment to quitting hookah by choosing a day you want to stop smoking. Make it at least within the next two weeks. Choose a day where nothing is going on, so you can focus solely on quitting. Try it on a Sunday or a Monday, which starts off your week with your new goal. Or, stop on a Saturday so you have the weekend to get used to quitting before you have to return to work. Since you are trying to stop smoking hookah, you need to stop going to hookah bars. This just puts you right in front of temptation. Plus, in hookah bars you will be inhaling the smoke, which won’t be very helpful as you try to quit. Instead of hookah bars, go to other places. Go to a real bar where smoking isn’t allowed. Go to the movies, a museum, or out shopping. Stay away from places where smoking is allowed.

Summary in Russian:

Составьте список причин. Выберите способ. Выберите день. Прекратите ходить в кальянные.


Article in English: When you decompose a number into its various addends, you are breaking that number apart into different sets of other numbers (addends) that can be added together to get the original value.  When one addend is subtracted from the original number, the second addend should be the answer you get. When both addends are added together, the original number should be the sum you calculate. This practice is easiest to do when you have a single digit number (a number that only has a “ones” place). You can combine the principles learned here with those learned in the “Decomposing into Hundreds, Tens, and Ones” section when you need to decompose larger numbers, but since there are so many possible addend combinations for larger numbers as a whole, this method would be impractical to use alone when working with large numbers. To decompose a number into its addends, all you need to do is write down all of the different possible ways of creating the original problem number using smaller numbers and addition.  Example: Decompose the number 7 into its different addends.  7 = 0 + 7 7 = 1 + 6 7 = 2 + 5 7 = 3 + 4 7 = 4 + 3 7 = 5 + 2 7 = 6 + 1 7 = 7 + 0 For someone trying to learn this concept for the first time, it might be helpful to use visuals that demonstrate the process in practical, hands-on terms.  Start with the original number of something. For instance, if the number is seven, you could start with seven jellybeans.  Separate the pile into two different piles by pulling one jellybean to the side. Count the remaining jellybeans in the second pile and explain that the original seven have been decomposed into “one” and “six.” Continue separating jellybeans into two different piles by gradually taking away from the original pile and adding to the second pile. Count the number of jellybeans in both piles with each move.   This can be done with a number of different materials, including small candies, paper squares, colored clothespins, blocks, or buttons.

Summary in Russian:

В этом случае любое число можно разложить на различные слагаемые (числа), которые при сложении дают исходное число. Попрактикуйтесь с небольшими числами, например, с однозначным числом. Найдите все возможные комбинации слагаемых. Если хотите, используйте наглядные материалы.


Article in English: When you delete an Apple ID, you will permanently lose access to all services and purchases that were associated with it. You will no longer be able to access the App Store, Apple Pay, iCloud, iCloud Mail, iMessage, Facetime, your subscriptions and all other services you receive through your Apple ID.  If you've recently switched from an iPhone to another type of phone and are no longer receiving texts, see the "Disabling iMessage" section first. If you do not want to permanently delete your Apple ID, you can temporarily deactivate your Apple ID instead. You're going to lose access to your iCloud Mail and your iCloud Drive storage, so make sure that you back up any important messages or files before deleting the account.  You can back up your iCloud Mail by moving messages from your iCloud inbox into an inbox stored on your computer. Documents and images can be downloaded from iCloud Drive onto your computer.

Summary in Russian:

Убедитесь, что вы действительно хотите удалить Apple ID. Сделайте резервную копию важных электронных писем или файлов.


Article in English: When you determine that you would like to remove or reduce your facial hair, consider consulting with your physician. They should be able to recommend and discuss various options, as well as provide warnings regarding the risks. Each of the above procedures has associated risks. Before undergoing any, it is a good idea to consult with your doctor about those associated health risks. For example, electrolysis cannot be used if you have a pacemaker. You and your doctor will also need to consider underlying health conditions. There are a number of conditions, some benign and easy to treat while others can be more worrying, which can cause more hair growth or hair growth in unusual areas.  Hormone fluxes, which can cause changes like these, are associated with age (making young teen girls and older women more prone to this problem). Hair changes can also be caused by tumors in the glands which control hormones or in response to pregnancy or certain medications. Look out for other symptoms associated with hormone disorders (like irregular periods, weight gain, acne, or hair loss). Polycystic Ovary Syndrome (PCOS) is a common hormone condition that affects up to 10% of women and is a cause of unwanted hair (also known as hirsutism).  Medicines used in the treatment of PCOS can significantly improve excess hair problems.

Summary in Russian:

Спросите своего доктора о рекомендованных средствах. Узнайте о возможных рисках. Не забывайте об основных показателях здоровья.


Article in English: When you disagree with him, gauge how he reacts. Reading his responses as “good” or “bad” is tricky, but generally, accept it as a good sign when he argues his own points with you. Take it to mean that he wants you to understand exactly where he stands so that you know exactly who you're with. No two people hold the exact same opinions, so be wary if he always agrees with you. If he does, consider it likely that he’s more interested in enjoying himself here and now than in building a long-term relationship, where knowing and resolving differences in opinion will really matter. When you argue, see if he absorbs the points you’re making. He doesn’t have to agree with you in the end, but, at the very least, expect him to consider what you’re saying before responding. But if he always barrels on with his own opinions, as if you never said anything at all, he probably cares more about being “right” than about having a real exchange of ideas. Watch out for put-downs and insults. Judge how much he cares about you by his willingness to hurt you just because you disagree. If he calls you or your ideas “stupid” or anything like that, take that as a red flag. Also note the way he talks to you. Even if he doesn’t insult you outright, recognize when he’s still being dismissive and “talking down” to you.

Summary in Russian:

Присмотритесь, как он справляется с конфликтами. Спросите себя, действительно ли он вас слушает. Прислушивайтесь к его тону и словам.


Article in English: When you discover a fresh marking that’s still wet, grab a couple of old towels and press them firmly into the mattress to absorb as much of the urine as possible. Replace the towels with dry ones as needed. You know you’ve absorbed as much as possible when towels come away dry.  Launder the towels immediately to remove the urine and get rid of the smell, otherwise the cat may mark again. Use paper towels if you don't want to get cat urine on your towels. When the weather is mild enough and it’s not raining, take the mattress outside if you can. This will make it easier to soak the mattress with water and cleaner, and speed up the drying process. Place the mattress on a clean surface, such as a picnic table or patio. To protect the mattress from dirt, lay down a large plastic sheet before you put down the mattress. When the weather is too cold, snowing, or raining, leave the mattress in place on the bed. Lay down a large plastic sheet between the mattress and the box spring. Place one or two folded towels between the mattress and box spring underneath the affected area on the mattress. The towels and plastic will help protect the box spring and the floor below from water damage. Fill a bucket with about 4 cups (940 ml) of room temperature water. Pour the water on the affected area of the mattress. Concentrate the water on the affected area as much as possible without soaking the rest of the mattress. Dousing the area with water will dilute the urine and reduce the smell. Once you’ve thoroughly soaked the area with a bucketful of water, grab some fresh towels. Lay a couple of fresh towels over the wet area and press them into the mattress. Replace them with dry towels as necessary, until the towels come away dry.  Like before, place the soiled towels in the laundry immediately. Replace the towels underneath the mattress with dry ones.

Summary in Russian:

Впитайте всю влагу. Вынесите матрас на улицу. Защитите ламели, если нет возможности снять матрас. Пропитайте участок водой. Соберите лишнюю влагу полотенцами.


Article in English: When you do something wrong, you first have to admit it to yourself. It's human nature to want to make it better in your mind by coming up with excuses, explaining away what you did. However, if you're going to ask someone to forgive you, you need to first admit to yourself that what you did was wrong and not try to explain it away. That is, step away from any emotion that is going to make you want to offer excuses. If you were angry when you did what you did, you'll likely want to offer that as an excuse. However, you can't truly apologize until you accept sole responsibility for what you did. It's his job to accept any responsibility he played in the scene. You shouldn't read your apology to your guy. However, writing out what you want to say can make it easier to stop yourself from explaining your actions or excusing yourself. Focus on taking responsibility and making amends.

Summary in Russian:

Признайтесь в этом самой себе. Отстранитесь от эмоций. Заранее напишите то, что хотите сказать.


Article in English: When you do two things (or three, or four) at once, you aren't fully focused on any one task. You can't be totally present, because your thoughts are jumping to the next project, or worrying about an email half-written, or planning the meeting that's happening tomorrow. Turning your focus to just one thing at a time is a way of being in the moment. As a bonus, you'll do a much better job at any given task if it's the only thing on your mind.  Try to finish every task you start. Give yourself enough time to do a thorough job, and do it from start to finish before moving on to the next item on your to do list. Some projects can't be completed all at once. For bigger projects, set manageable goals that can be met in one sitting. For example, if you're writing a book, decide you're going to spend 3 hours focusing fully on the book. Write what you can during this time, then put your materials away before moving to the next item. Rushing through tasks is not much better than multitasking when it comes to being in the moment. If all you can think about is getting a chore done as fast as possible, you aren't giving yourself the chance to really experience what you're doing. All your mind and body to act as one, for as long as it takes to get the job done. Doing seemingly mundane chores like washing dishes, sweeping, painting, and so on is a good opportunity to practice mindfulness. Do your chores slowly and methodically, giving yourself time to complete them well. Focus on the movements of your body and the way you are changing the space around you for the better - making it cleaner, more inviting, and more positive. Packing your day with back to back activities doesn't allow you time to take it all in. Give yourself a break between tasks, and spend the time doing nothing. Don't look at your computer or read your emails on your phone. Just take time to sit, breathe, and appreciate the moment, no matter what it's offering. If you breeze through life without stopping to really see things, you're not being in the moment...

Summary in Russian:

Многозадачность снижает эффективность работы. Не торопитесь. По-другому посмотрите на рутинную работу. Занимайтесь ничегонеделанием. Обратите внимание на мир вокруг вас.


Article in English: When you do your first split, you're probably (understandably) focused on possible injury or discomfort you might experience, so it's easy to forget that you can shred certain types of clothing by doing a split. Don't put yourself at risk for an embarrassing rip! Wear loose or flexible clothing, such as the following suggestions:  Athletic shorts, leggings, track pants, skirt, or sweat pants. Loose t-shirts or tank tops. Skin-tight elastic material - spandex or lycra leotards, dance clothes, etc. Martial arts clothing - karate gi, etc. Socks or tights. You may also go barefoot. Never attempt to push yourself past your limit. Doing the splits requires lots of time and plenty of patient practice. Increasing your flexibility can take months. Since this is a process that happens gradually over time, you may not notice improvement every time you attempt the splits. Stick with it! You will get better as you practice every day. Keep in mind that the splits are not a comfortable position even for most people who have them.

Summary in Russian:

Наденьте спортивную одежду. Будьте терпеливы.


Article in English: When you don't sleep well, your defense mechanisms can be compromised. This can make it harder to handle the symptoms of mild depression. Try going to bed earlier than normal to ensure that you get 7-8 hours of sleep every night. Sleep is a restorative activity that allows your body to heal itself. If you aren't getting enough sleep, talk to your doctor. She might prescribe sleep medication. You might also try changing your sleeping times. The inability to get to enough sleep can indicate depressive symptoms. If you have trouble getting to sleep, try listening to calm music before bed. Turn off your computer and phone at least 30 minutes before bedtime to give your eyes and brain a rest from the screen. Exercise may be an underutilized method for boosting mood. Studies suggest that exercise helps to elevate mood and prevent relapse. Aim to get 30 minutes of exercise most days of the week.  Set attainable goals for yourself. No matter how easy you think a goal is to attain, attaining it gives you the experience of success early and the confidence needed to set your next goal. Start with a goal of walking 10 minutes per day for a couple of days during the week, then push yourself to do more, such as walking for 10 minutes every day for one week; then every day for one month; then the whole year. See how long you can keep your streak going. The best part of exercise as a treatment for depression is that activities such as walking and running do not cost a lot of money. Before starting a new exercise routine, talk with your doctor and/or a personal trainer to determine the best exercises for your fitness level. Consider every exercise session as a treatment for your mood and a positive reflection of your will to improve. Light therapy, or exposing yourself to sunlight or light that mimics sunlight, can positively effect on your mood. Some research suggests that increased amounts of sunlight will increase your body’s levels of vitamin D.  Try a dawn simulator. This is a timer mechanism that you attach to a lamp in...

Summary in Russian:

Нормализуйте сон. Выполняйте упражнения. Световая терапия. Справляйтесь со стрессом. Выходите на улицу. Креативная отдушина.


Article in English: When you don't smile, ask people questions, or express any positive emotions, people's feelings are almost guaranteed to get hurt. That's the price you'll have to pay for being cold. Resist the urge to apologize or comfort people when you realize they're offended or upset.  If someone comes to you and asks why you were rude, gaze at him or her coolly and say you're not sure what they're talking about. If someone expresses sadness or anger, say "I'm sorry you were offended," then turn around and go about your day. Using this non-apology is sure to show the other person that you are quite cold. Beware giving too many people the cold shoulder. Studies show that people who ostracize others may feel as sad as the person being ostracized. . Work hard to be the best at everything you do, even if it means you aren't demonstrating good teamwork skills. Be ready with the smartest, quickest answers in your classes. Be relentless on the playing field during soccer practice. Excel at your job, even if others might look less capable as a consequence. When other people are excited about a big tournament coming up, mention it's just a game, and really a waste of people's time. Don't express excitement over holidays and birthdays. So the lady down the street drops all her groceries? Cross the street and look away, or walk right by her. If the first thing you think when someone asks you for help is, "Darn, why do I have to help?" Don't help. Don't second guess yourself, and don't let guilt affect your behavior. As a cold person, empathy and compassion aren't your forte. For cold people, the glass is always half empty. Imagine you are walking on the sidewalk when a car rushes by and sprays dirty rainwater on you. What do you say? Not "Darn, my favorite shirt" or "Why me?" No, the correct answer is 'C': glare murderously and say "I hope you crash and die." Be critical of those around you. Don't give out compliments. If someone asks you if you like what they're wearing, avert your eyes and change the subject. Behaving coldly...

Summary in Russian:

Будьте готовы кого-то обидеть. Будьте жестким конкурентом. Будьте предельно практичны и реалистичны. Не тратьте время на помощь людям. Будьте негативны. Доверяйте людям осторожно.


Article in English: When you drink around your husband, it may make it much more difficult for him to quit. Avoid consuming alcohol in the presence of your husband at all costs. Instead, attend non-alcoholic social events. Request family or friend get-togethers to be sober occasions. You may need to change social plans or social groups a bit. Instead of going to bars or sipping on wine with friends, have more game nights or movie nights. Engage in activities that don’t typically serve alcohol. Groups like Alcoholics Anonymous (AA) exist to help support people struggling with alcoholism. Members stress the importance of senior members supporting the newer people to the group by providing support and mentorship. Check out http://www.aa.org to see if there is a chapter near you. You more than anyone else know how hard it is to live with an alcoholic husband. It can be hard to feel like you have to keep the house and family together on your own with little or no help of your husband. It can be a relief to share your frustrations with other people who know exactly what it feels like. They can also support you and give you advice on how to cope, and how they got through the tough times. Al-Anon (http://al-anon.org/) is a nationally recognized support group that offers family support to those who have a family member who is an alcoholic. If your husband is hesitant to get his own therapy, mention that getting therapy together would be helpful to both of you, or that you want family therapy. A therapist can help with treatment and recovery, and provide support to both you and your husband throughout the process. You can obtain a referral through your primary care physician or through your insurance provider. You may want to seek out a therapist who specializes in addiction or alcoholism. Therapy may include dealing with underlying causes of addiction, working through stressors in a more positive way, and may also include medication. A treatment center is beneficial for more intense alcoholism or when alcoholism is coupled with a...

Summary in Russian:

Не пейте алкоголь при муже. Попросите его посетить местные группы поддержки. А вам лично стоит пойти в группу созависимых. Подумайте, может быть, вам стоит пойти лечиться вместе? Попросите его обратиться в реабилитационный центр. Будьте готовы к рецидивам. Оказывайте поддержку своему мужу.


Article in English: When you eat small meals throughout the day, rather than three large meals each day, you should be able to maintain a high energy level. Going too long without eating can decrease your energy levels, making it important to eat small, healthy snacks between meals. When you eat a large meal, your body puts more energy towards digesting the food, which in turn can make you tired. Proteins help to create enzymes and hormones that keep you from feeling as fatigued. Eating lean proteins can also help to keep your blood sugar levels balanced so that you don’t experience a peak (and subsequent crash) that could heighten your fatigue. Foods that are considered to be good sources of protein include:  Poultry like chicken, duck, and turkey. Lean cuts of beef, ham and pork. Seafood like salmon, tuna, trout, and cod. Beans, peas, and processed soy products. Nuts and seeds like almonds or sunflower seeds. In your everyday diet, avoid eating carbohydrates and sugars and spiking your blood sugar. Researchers have linked the symptoms of PMS with low blood sugar or hypoglycemia. Although it would seem that you should eat more sugar and carbohydrates to raise your sugar level, it actually has the opposite effect. Within two hours your sugar level has plummeted again after insulin has metabolized all the glucose in your bloodstream.  Often times women reach for comfort foods during their periods. Things like mac 'n cheese or a slice of cake may strike you as exactly what you need to help you feel better when you have your period, but it actually works against you by making you feel more tired. Do your best to resist cravings and comfort foods and reach for healthy snacks instead. Instead, it is important to eat foods that are high in healthy fats, which will stabilize your blood sugar and protect your heart from heart disease and stroke.  These are not trans-fats found in baked goods, which are the worst type of fat that you can eat. The baked goods are also high in carbohydrates, which spike your blood sugar. Try eating complex...

Summary in Russian:

Ешьте часто и небольшими порциями. Ешьте больше белка. Ешьте меньше углеводов и сахара. Не допускайте анемии.


Article in English: When you eat too fast, you increase the amount of air you swallow with every bite, leading to a buildup of air in your body and the need to release that air later. Slow down and chew eat bite of food at least two to four times before you swallow it. This will help your body to properly digest your food and cut down on the buildup of gas in your body. While you may reach for a stick of gum after you eat or suck on hard candy after a meal to help freshen your breath, doing this may cause you to feel gassy later. Chewing gum and sucking on candy will increase the amount of air you swallow, leading to more air in your body and the need to fart later. Smoking cigarettes, cigars, and pipes can increase the amount of air you swallow and lead to a buildup of air in your body. Cut down on how many cigarettes or cigars you smoke every day to reduce your need to fart.

Summary in Russian:

Пережевывайте пищу медленно и тщательно. Избегайте жевательных резинок и сосательных конфет. Когда вы вдыхаете дым, вы также глотаете воздух.


Article in English: When you eat too fast, you'll be swallowing air along with your food. This results in burping. Eating quickly may also be a sign of stress, which is connected to increased gas production.  Avoid this issue by sitting up straight, eating slowly, and chewing your food thoroughly. You should also avoid talking while you eat because you are unknowingly swallowing more air when you talk and chew. If you think you may have had a meal that might make you burp a lot, go for a stroll after you eat. Walking will help to move the food through your digestive tract and reduce the desire to burp. Avoid this problem by practicing good posture, sitting up straight when you drink. Drinking directly from a cup or glass will help prevent swallowing air.  You should also avoid switching quickly from hot to cold beverages (and vice versa), as sudden changes in stomach temperature can make you swallow more air. Bending over to drink from a water fountain results in swallowing air, leading to burping. Carry a water bottle, and fill it from a water fountain when needed. Drinking alcoholic beverages increase stomach acidity, leading you to swallow more air. It also increases the chances of certain birth defects. Medical practitioners recommend eliminating alcohol completely, especially during the initial stages of pregnancy.  If you feel that eliminating alcohol from your diet will be difficult for you, ask for help. If you don't feel comfortable talking to your medical provider about this issue, there are many anonymous helplines that you can call. Certain studies suggest that very light alcohol use in the latter stages of pregnancy will not result in harm. Light use means one to two alcohol units per week (one to two 5 ounce glasses of wine).  More than six units per day can result in Fetal Alcohol Syndrome, a lifelong pervasive developmental disorder. Smoking causes you to swallow air, which leads to increased gas and burping. In addition, smoking cigarettes is the leading cause of adverse outcomes for babies.  Cigarette smoke...

Summary in Russian:

Ешьте медленно. Уменьшите количество воздуха, который вы проглатываете во время питья. Воздерживайтесь от алкоголя. Бросьте курить.


Article in English: When you encounter an abandoned baby raccoon in the wild, it is very likely that he is dehydrated. Before you can offer him any food, you must offer a hydration solution (or Pedialyte). Offer this in an eye-dropper or pet baby bottle. Look for plain, unflavored, unsweetened Pedialyte. ” In an emergency, you can make a homemade rehydration solution. Mix ½ teaspoon salt + ½ tablespoon of sugar + 2 cups of water. Warm this mixture slightly to dissolve the sugar and salt. Use this only until you can get to the store and purchase Pedialyte. Take your bottle of rehydration solution and submerge it in a container of hot water, until the solution warms to body temperature. Your baby raccoon is more likely to drink it if it mimics the temperature of his mama’s milk. It will also be more easily absorbed into his system this way. Using a warm washcloth or feather, you will need to stimulate the anus and urethra of your baby raccoon until he begins to urinate. Continue to offer rehydration solution until your raccoon is producing light yellow urine. When you feel that the baby is adequately hydrated, begin to integrate milk replacement formula (KMR or Esbilac). Start slowly, including small portions of milk replacement into his rehydration solution, and work up to full formula.  3 parts rehydration solution, 1 part milk replacement for two feedings. 2 parts rehydration solution, 2 parts milk replacement for two feedings. 1 part rehydration solution, 3 parts milk replacement for one or two feedings. Pure milk replacement.

Summary in Russian:

Сначала давайте детенышу воду с электролитами. Напиток с электролитами можно приготовить в домашних условиях. Подогрейте раствор до температуры тела. Стимулируйте мочеиспускание. Постепенно вводите молочную смесь.


Article in English: When you encounter impatience from a boss or coworker it can actually negatively impact your performance. If you know that you are going to be dealing with someone who is impatient, try to prioritize the work so that you can alleviate distress on both accounts.  How you respond to impatience in everyday life will generally depend on your relationship with the impatient individual. Be proactive about handling impatience based on your relationship with the offending person. For example, if you know your boss gets really fussy about reports being turned in at the last minute, push aside other work to have your report turned in early. If you are unable to prioritize helping the impatient person, try to work out a schedule with the individual that meets both your needs. Let him or her know that you see the anxiety and would like to find a solution. Once a schedule has been agreed upon, be sure to stick to it to minimize impatience in the future. In the case of a romantic relationship, you may have more freedom to express your thoughts and feelings about impatience. "I" statements work well here, also.  Plan a time to sit down with your partner and discuss the source of impatience. Does your boyfriend get impatient because you take too long to get ready for dates? Does your wife grow impatient when you can't make up your mind on what you want for dinner? Both individuals should try to express the issue to their partners. "I feel anxious when you are impatient with me. What can I do to minimize you feeling this way?" Next, try to devise a solution that takes both individuals into account. For example, maybe the boyfriend can arrive a few minutes late to pick up his girlfriend to allow her a few minutes extra to dress. Or, she can get the basics done and finish her makeup or hair in the car. If you frequently notice impatience in your children or teens, come up with practical ways to manage their impatience while also preventing yourself from becoming irritable or frustrated. Again, this will require a mindful...

Summary in Russian:

Будьте готовы к проявлениям нетерпеливости на работе. Поговорите с человеком о том, как его нетерпеливость влияет на вас. Продумайте план по борьбе с нетерпеливостью у детей.


Article in English: When you end a listing early, eBay will want you to indicate a reason for your decision.  Since ending a listing early can cause buyers disappointment or inconvenience, your reason should be a fairly unavoidable one. Try to avoid simply "changing your mind" about selling something. You are not allowed to end a listing just to avoid selling an item when a desired price was not met. Doing so is a violation of eBay policy. The most legitimate reasons are when an item is lost, broken, or otherwise unavailable for sale.  If you the description, title, or price is wrong, revise the listing or add a note to the description about the error. If these options are unavailable to you for some reason, then you can end the listing early. There are fewer restrictions if you end a listing more than 12 hours before it is already due to end. If the listing is due to expire in less than 12 hours, there are more restrictions you will need to deal with, and they may prevent you from ending your listing.  You can end a listing early if there are at least 12 hours left, regardless of whether or not there are any bids on it. If there are fewer than 12 hours left, you can end the bid if there are no bids, including no canceled bids. If there is one bid or more, you can end the listing, but only if you agree to sell the item to the current highest bidder. If there are fewer than 12 hours left and there are no bids because you have canceled them, or if there are bids but the listing's reserve price has not been met, you cannot end the listing early. If there are 12 or more hours left and one or more bids on your listing, you will need to pay a fee if you want to end the listing and cancel those bids.  Note that this fee does not apply to listings in the "Real Estate" or "eBay Motor vehicle" categories. It does not apply if you are using the Classified Ads selling format, either. You will not be charged a fee for the first auction listing you end early throughout the course of a calendar year, but any listing you end early after that...

Summary in Russian:

Определите есть ли у вас объективная причина. Учтите оставшееся время существования объявления. Учтите, что вам, возможно, придется заплатить штраф.


Article in English: When you exercise, you generate a lot of heat. If you dress too warmly, you can get overheated – even in frigid outside temperatures. Wearing several layers of clothing allows you to remove clothing as your exercise intensifies.  Start with a thin layer of clothing made from a synthetic material. This will draw the sweat away from your body. Look for a long-sleeved garment for your upper body and some leggings for your lower body. A layer of fleece over that layer provides insulation and protection against the outdoor temperatures. Keep in mind that if you're a relatively thin person, you may need additional layers of insulation. Your top layer should be waterproof and wind-resistant. You often can find dual-layer winter jackets meant for winter sports such as skiing and snowboarding. These jackets combine a waterproof outer shell with a removable fleece lining. If you're not accustomed to exercising outside, you may have to experiment with your clothing a little until you find the right combination. Keep your sessions brief while you're doing this so you don't risk frostbite or hypothermia. The clothing you choose for exercising in winter weather will differ significantly from the exercise clothing you wear in warm weather, as well as the casual clothing you wear to keep you warm in the winter.  Cotton and wool are bad fabrics to wear when you're exercising, because they trap sweat next to your body. You may wear a layer of cotton or wool for insulation, but you should have at least one layer of synthetic fabric under it, next to your body. Your clothing will differ depending on the activity. If you plan to go skiing or snowboarding, you want to wear gear that will keep you warm and dry, since you'll be in close contact with snow. Some specific winter clothing is multipurpose. However, you still want to make sure the clothing you choose is suitable for the particular activity. For example, a dual-layer snowboarding jacket may be just fine for playing in the snow with kids, but it would be too bulky to wear...

Summary in Russian:

Одевайтесь в несколько слоев одежды. Правильно подбирайте одежду. Защитите руки и ноги. Прикройте голову и лицо. Не забывайте разогревать мышцы. Употребляйте теплые углеводы.


Article in English: When you experience an itch, your natural reaction is usually to scratch it. This, however, often further irritates the skin and can make the itch even worse. Break the itching cycle by resisting the urge to scratch. Washing your skin with an antiseptic solution or soap can help remove anything that might be irritating your skin, soothe areas that already itch, and limit the chances that itchiness will spread to other parts of your body. Using skin-friendly antiperspirant, antifungal powders, and anti-itch creams or lotions can help keep your skin from becoming either too dry or too moist, both of which can lead to irritation and itchiness. Loose, smoothly textured clothing—especially clothes made from cotton—can help you avoid further irritation by minimizing the amount of friction on your skin. Wearing clean clothes can also help keep your skin from coming into contact with itch-inducing irritants or germs. Some of the most common allergens associated with itchy skin that would be good to avoid are:  Nickel or nickel alloys commonly found in jewelry Harsh soaps and scented detergents, including some laundry detergents Strong perfumes or fragrances Cosmetics such as shampoo, nail polish, or sunscreen that contain harsh chemicals Industrial products like polish, paint, and wax Topical creams or medications that irritate your skin Stress can both create and worsen severe itchiness. Here are some basic tips that could help reduce the stress associated with itchy skin:  Identify which activities in your daily life tend to produce the most stress and strategize how best to tackle them each day. Prioritize your daily tasks so you can use your energy and time as efficiently as possible. Schedule time for enjoyable and recreational activities. Eat healthy, well-balanced meals. Get enough sleep.

Summary in Russian:

Не чешите. Промывайте пораженную кожу. Ухаживайте за кожей. Носите свободную, удобную и чистую одежду. Избегайте аллергенов. Снизьте стресс.


Article in English: When you experience social anxiety, chances are your thoughts are to blame in creating negative experiences, so start to observe the thoughts you have, then begin to challenge them. Some common thought patterns include:   Being a mind reader – You assume you know other people’s thoughts, and they are thinking negatively about you.  Fortune telling – You attempt to predict the future by assuming a bad outcome. You “know” that something bad will happen so you feel anxious even before anything happens.  Catastrophizing – You assume the worst situation can and will happen to you.  Making it about you – You assume that others are negatively focusing on you or assume that what other people are doing or saying is about you. Once you have learned to identify your negative thoughts, you must begin to analyze and challenge them. Ask yourself questions about the thought and test whether or not it's really true. Use logic and evidence to disprove these automatic, negative thoughts. For instance, if you are afraid to go to a party because everyone will notice that you're nervous and sweating, try something like, "Wait a minute. I was invited to this party because these people are my friends and they want to see me and spend time with me. There will be tons of people there, do I really think I'm going to be the focus of their attention? Will my friends even care if they notice that I'm nervous?" Instead of engaging in negative thoughts, replace them with positive thoughts. When a negative thought pops up, follow the same protocol of first challenging that thought with evidence to the contrary, then give yourself a positive message to say to yourself.  For instance, if you think, "No one really wants me to come to the party," you can challenge that with: "They invited me, so obviously they want me at the party. The hostess even texted me yesterday to say she really hopes I can make it." Then look at yourself in the mirror and say to yourself: "I am funny and fun to be around, and anyone would be lucky to have me as a...

Summary in Russian:

Замечайте отрицательные мысли. Сопротивляйтесь отрицательным мыслям. Используйте позитивные утверждения. Не зацикливайтесь на себе. Придавайте меньше значения чужим реакциям.


Article in English: When you experience success, your best friends should be the first people to congratulate you. Best friends are not competitive with one another but supportive of each other. Jealous friends are not your best friends. Best friends give each other an extra boost of confidence before an exam or a job interview. They build each other up with positivity, instead of tearing each other down with negative criticism. Best friends don’t belittle each other. Best friends hold each other to higher standards. Your best friends should steer you towards positive influences and decisions because they care for your safety, health, and happiness. Friends that place you in an awkward, embarrassing situation, do not have your best interest in mind.

Summary in Russian:

Подумайте, кто из ваших друзей действительно рад за вас. Оцените их способность поддерживать вас. Определите, кто из ваших друзей положительно влияет на вас.


Article in English: When you export a playlist, you are exporting the list of songs and their order. You can export playlists to transfer them from your iPhone to your computer, or from iTunes to another media player. You can export any playlist in iTunes, including playlists on your iPhone, iPod, or iPad. Select your device in iTunes and then click the playlist name in the "On My Device" section of the sidebar. Alt if you're using Windows. This will display the menu bar. You can also press Ctrl+B to turn it on permanently. This will display a small menu. This will open the file browser so that you can choose where you want to save the playlist file. By default, iTunes for Windows will try to save the playlist to the "system32" folder, which is not a convenient place to find it later. Navigate to an easy-to-access location, such as your desktop or your Documents folder. Click the "Save as type" menu to see the format options. You have several options to choose from, and the format you pick will depend on how you intend to use the playlist:  Select "XML" if you're planning on importing the playlist back into iTunes, such as when you're moving a playlist from your iPhone to your computer or sharing it with a friend. Select "M3U" if you are importing the playlist into a program like Winamp or MediaMonkey. Select "Text files" if you want to save all of the data for each song into a tab-separated plain text file. This can be useful for importing the playlist into a database or spreadsheet program such as Excel. By default, the playlist file will have the same name that it did in iTunes. You can change it to whatever you'd like before saving it to your computer.

Summary in Russian:

Выберите плейлист iTunes, который вы хотите экспортировать. Нажмите Alt в Windows. Нажмите «Файл» (Windows) или «iTunes» (Mac). Выберите «Медиатека» > «Экспорт списка воспроизведения». Выберите папку, в которую список воспроизведения будет экспортирован. Выберите формат, в котором вы хотите экспортировать список воспроизведения. Введите имя плейлиста и сохраните его.


Article in English: When you feel a sneeze coming on, inhale powerfully through both nostrils, and hold in your breath until the urge has passed. You may be able to counteract the sneeze reflex.   Do not plug your nose. Holding your breath can be effective, up to a point, but plugging your nose during a sneeze can have serious health consequences. Among other disturbances of the ear and nasal passages, this can cause larynx fractures, ruptured eardrums, voice changes, bulging eyeballs, and bladder incontinence. Bear in mind that while holding a sneeze back might be effective, it also might leave you feeling somewhat stuffed-up. Press the tip of your tongue firmly into the roof of your mouth, right behind your top two front teeth. This should hit the spot where the alveolar ridge or "gum palate" reaches up to the roof of your mouth. Push as hard as you can until the urge to sneeze goes away. Done correctly, this can stop a sneeze in its tracks. This strategy is most effective if you do it the moment that you feel a sneeze coming. The longer the sneeze has to build, the harder it will be to stop. When a sneeze is coming, place your index finger beneath your nose and push up slightly. If you time it right, you might be able to suppress the sneeze. At the very least, this move should lessen the intensity of the sneeze.

Summary in Russian:

Задержите дыхание. Задействуйте язык. Приподнимите нос.


Article in English: When you feel bloated, write down it. Be sure to also write down any foods you’ve eaten that day. This information will help your doctor diagnose you.  If you consistently have bloating with no relief, you will want to see a doctor. Other underlying issues can cause bloating, and the bloating will not go away until you treat those issues. Bloating can be a symptom of lactose intolerance, Celiac disease, Crohn's Disease, irritable bowel syndrome (IBS), gallstones, and diverticulitis. Your doctor may perform a skin or blood test to see if you have an allergy causing your bloating. He may also inject you with an allergen to see if it causes a reaction. If you have no other symptoms, you may try a holistic approach. Acupuncture has been found to relieve the symptoms of gastrointestinal problems, including bloating. Find a licensed acupuncturist, and sign up for four weeks of sessions for the best results. See a doctor if your bloating is accompanied by diarrhea, constipation, severe abdominal pain, nausea, vomiting, bloody stools, dramatic weight loss, fever, or chest pain. These are signs that something is wrong.   Nausea, vomiting, and extreme thirst accompanied by a pain in your abdomen can be signs of peritonitis. Seek immediate medical care.  If you have constipation and a swollen pain in your abdomen, you could have an intestinal obstruction.  If your abdominal pain lasts for over five hours and you have light, clay-colored stools, you may have gallstones.  If you have vomit with blood or it looks like coffee grounds, seek medical attention immediately.

Summary in Russian:

Регистрируйте случаи вздутия живота. Попросите врача проверить, нет ли у вас аллергии. Попробуйте иглоукалывание. Без промедления обратитесь за медицинской помощью, если вы испытываете другие симптомы.


Article in English: When you feel comfortable and confident in your ability to crochet chains, you can start learning more advanced stitches.  Each time you practice a new stitch, you'll need to create a long foundation of chain stitches first. You'll need to work these new stitches into the loops of your chain. When learning a new stitch, try to create multiple rows using the new stitch. Continue creating rows of the same stitch until you become comfortable with the technique. After mastering the chain stitch and the slip stitch, the next stitches you should learn (in order) are:  The single crochet stitch The double crochet stitch The triple or treble crochet stitch After you've practiced your basic stitches, you can start using them to create simple projects like blankets and scarves.  Look for crochet patterns written for children since the instructions will be easier to understand. Check the stitches listed in the instructions before you begin. Make sure that you know how to create all of the required stitches.

Summary in Russian:

Научитесь делать другие петли. Выбирайте простые приемы.


Article in English: When you feel comfortable playing each chord individually, try skipping up the scale with each major chord.  Start with a C major chord, then play a Db major, then D major and so on.   Begin by doing this exercise with only one hand.  When you feel confident, play both hands at once. Listen for false notes.  The ratio between the notes should always remain the same, so if one chord suddenly sounds different, review whether you are hitting the correct notes. An arpeggio is when each note is struck in sequence from lowest to highest.  To play a C Major arpeggio with your right hand, strike the C with your thumb and release. Strike E with your middle finger and release.  Strike G with your pinkie and release. When you have mastered this motion, try to make it fluid rather than choppy.  Strike and release each note quickly, so there is scarcely any time between notes. Inversions of a chord use the same notes, but place a different note on the bottom. For example, a C major chord is C, E, G. The first inversion of the C-major chord is E, G, C. The second inversion is G, C, E.  Challenge yourself by making a major chord with every note on the scale, in every inversion. Once you are familiar with how to construct and play a chord, find a piece of music that has chords written.  Look to see if you can identify major chords that you have practiced.

Summary in Russian:

Потренируйтесь играть все три ноты одновременно. Попробуйте арпеджо. Потренируйтесь играть мажорные аккорды в разных инверсиях. Посмотрите на аккорды в нотах.


Article in English: When you feel it's time, reassess your fitness level. If you've already met your weight-loss goal, you can decide if you want to lose more weight, or start thinking about muscle definition instead. If your goal was to bench press 250 pounds (110 kg), keep working and set a new goal of benching 275 pounds (125 kg).  Your expanded goals don't have to be limited to the gym. Have you been hiking that one trail without fail and with ease since you started? Time for the harder one. Or, lengthen the amount of time you work out. Instead of working out twice a week for 20 minutes, start working out 4 times a week for 30 minutes. As another alternative, if you’re happy with the way your body looks and the amount of muscle tone you’ve gained, you can set a new goal to maintain your current strength and appearance. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. If you crave more variety, don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.  As you explore activities, you'll most likely find something that tickles your fancy. When you do, latch onto it. Was swing dancing surprisingly enjoyable? Great! That's one more hour each week you'll stay moving. If you've been running that same 5k five days a week, take it outside. Find a new trail, start running at night, or start for a 7k. If that's not enough, pick up a new activity entirely. A yoga fan? Try Pilates. Always wanted to try kickboxing? Go for it. As you progress, you'll find that your routine is just too easy. It may be tempting to be content with that, but push yourself. For example, it’s smart to start exercising with 2 workouts per week. After 6 months at this rate, add a third exercise sessions per week. Then, in another month, add a fourth and fifth. You can also alternate different types of workouts. For example, hit the gym on Tuesday and Thursday, and run a couple miles on Monday and Wednesday.

Summary in Russian:

Ставьте перед собой цели, которые будут подходить вашему новому уровню физической подготовке. Попробуйте разные виды нагрузки и разные упражнения. Начните заниматься чаще.


Article in English: When you feel ready, go out in the forums or chat rooms to help people get to know you and your art. Please do not be rude in the process. Simply talking nicely, or even just entering a chat room is enough to have people view your page. "Advertising" yourself can get you banned or ignored. Doing this will help your popularity on deviantART showing your art to those who have there deviantART homepage on "newest". This may add a new "fan" of your work or better said, a new friend. However, make sure it is of good quality and you did your best on it because if ever it may not be that good it won't bring in much attention. See what art is most popular by looking at the most popular in 24 hours, if you have enough time try doing their themes, see if you can also do it. If ever there is a certain new trend in fan art see if you'd like it too maybe you'd like this and decide to make fan arts too! If you're the drawing type of artist, why not start your own comics or if you're a writer at heart why not post some of your stories? There are a lot of bored artists on deviantART, if it's that good you'd probably even get fan art There are many different kinds of artists on deviantART and probably a lot who share many similarities as you. Asking for requests is one way to get your own art publicized by showing your own drawings of your characters and asking others to draw them will shine some light on your characters. Paying for commissions is one way to also show your work to artists who are not open for requests, but make sure you got some money, if not look for point commissions hopefully you can save up your points through the point-llama badge trade! Try to catch a kiri ban! Kiri bans are when you try to catch a certain amount of page views, usually it's a promotion for many artists, well recommended for those who can't pay for commissions in any way. Last of all, art trades, it's a benefit for both sides yet depending on the artist you choose to trade with, you might get rejected.

Summary in Russian:

Рекламируйте себя. Старайтесь выкладывать достаточно изображений в неделю или день. Осваивайте новое. Станьте основоположником жанра! Участвуйте в жизни сообщества.


Article in English: When you feel self-conscious it seems like a spotlight has been turned on you. Every aspect of yourself seems to be on display for others, primarily the flaws. Know that this is just a feeling within you. The majority of the time, people are too wrapped up in themselves to be overly concerned about you. When you feel yourself getting very self-conscious about your body, instead of keeping these feelings in, express them. Tell a friend or close sibling how you are feeling. That way you can get a true opinion outside of yourself. In order to make strides against  overcoming self-consciousness, you need to uncover its roots. Were you teased as a child about your weight? Is there a certain person who always makes you feel self-conscious? Does your mom or dad constantly tell you how you need to lose weight? If your self-consciousness stems from the judgments of others, then the solution can take one of two forms. You will have to look deep inside yourself to determine if your relationship with this person is worth the pain they are causing you through judgments or unkind remarks.  If this person is a distant friend or acquaintance whose insults are making you feel bad about yourself, then it may be necessary to sever ties with this person. You deserve to have supporting relationships, not ones that tear you down. If the person casting judgments about your weight is a really close friend or family member, you need to confront them. This person needs to be aware of how their remarks are affecting you. Once you  confront the person, they may recognize the harmfulness of their words and no longer insult or judge you. If you decide to confront the person, you should give them a heads up that you want to talk and choose a neutral location to meet. Use "I" statements and avoid blaming them. Just let out your feelings with facts. A statement might sound like "I feel upset/sad/embarrassed when you make comments about my weight. I would really appreciate it if you could stop doing this." If your attempt to identify the...

Summary in Russian:

Напоминайте себе, что ваши ощущения субъективны. Разберитесь, почему вы стесняетесь. Разберитесь с людьми, которые заставляют вас нервничать из-за веса. Спросите себя, действительно ли другие осуждают вас.


Article in English: When you feel strong emotions like sadness, anger, and anxiety, your body releases negative energy as part of your survival response. However, this negative energy can make you feel bad if you don’t get it out. An easy way to release the energy is to shake your body. Start at your shoulders and slowly move down to your feet, shaking yourself as you go. As you do this, imagine that the negative energy is leaving your body. If you don’t like shaking yourself, try releasing the energy through a vigorous workout. Talking about how you feel can help you feel better. Choose someone you can trust to share your feelings with. Then, tell them about what happened and how it's affecting you. Additionally, share any worries you have. Ask the person to listen to you without giving you advice. Say, "This breakup is really hard. Do you mind if I vent a little?" Don’t idealize your ex after your breakup. Instead, focus on the qualities that make them a bad match for you. Think about the times they let you down or the qualities they don’t have. Let this convince you that things weren’t meant to work out between you. Consider the things you want in a partner. Later, you can use this list to help you find a better partner for yourself. Your breakup may be more painful if you thought your ex was “the one” for you. It might be hard to imagine yourself with someone else, but it will happen one day. Stop thinking that you have just one soulmate out there. Instead, remind yourself that you will find love again. You don’t have just one match out there in the world. Everyone has several different potential love matches, so it’s no big deal if one relationship ends. Focusing on the positives in your life can help you balance out your negative emotions, and expressing gratitude for the good things in your life is a great way to think positively! In your gratitude journal, write down 3-5 things every day that you’re grateful for. These can be big or small things! When you feel down, re-read all of your lists to help you feel better. For...

Summary in Russian:

Сжигайте избыток энергии. Поделитесь своими чувствами с надежным человеком. Рассмотрите причины, по которым бывший партнер не походит вам. Боритесь с мыслями, что вас больше никогда не полюбят. Ведите дневник благодарности, чтобы замечать приятные события.


Article in English: When you feel that another person is being rude or disrespectful, speak up about it. For example, if a person is continuously making rude jokes, let him know how you are feeling. He might not realize how hurtful or aggressive he seems and how his comments are affecting you. “I” statements convey that you are willing to take responsibility for your own thoughts and behaviors. This puts the focus on you and your feelings, so that the other person doesn’t feel like you’re attacking them. Nonviolent communication can be a useful technique.    Not an "I" statement: “You are very rude and you are trying to purposefully hurt me!”  "I" statement: “I feel hurt when you say things like that.”  Not an "I" statement: "You are a terrible person who is too immature to see that your friends never see you anymore!"  "I" statement: “I'm feeling sad because I feel like we don't hang out much anymore, and I would like to see you more often.” Attacking the other person is will most likely not be very productive. Rather, keep your calm and explain that you are trying to have a dialogue. You want to communicate how you feel instead of fighting with the other person. When you communicate assertively, pay attention to how you hold your body. Keep your voice calm and your volume neutral. Maintain eye contact. Relax your face and body position. Most people will respond constructively to "I" statements and peaceful, non-aggressive discussion. Some people may get upset, so if the conversation is going nowhere, it's time to walk away. You may choose to try again later, or simply distance yourself from that person. They may use emotionally abusive tactics, such as humiliating you, blaming you for everything, or invalidating your feelings. You may feel scared, exhausted, uncomfortable, threatened, or bad about yourself when you are around this person. If this is the case, the person is highly toxic and you should limit contact with them as much as you can.   Imagine that someone else were being treated the same way that you're being...

Summary in Russian:

Говорите. Используйте Я-высказывания. Держите себя в руках. Используйте соответствующий язык тела. Научитесь понимать, когда вы не достигли результата. Известно, что некоторым людям нравится оскорблять других людей.


Article in English: When you feel the urge to play with your hair, redirect yourself. Select activities that require you to be focused, but not to the point that you lose awareness of your hair playing behavior. Activities such as reading, playing a video game, watching a movie, and writing may be activities that increase the likelihood of your hair playing. Playing a game outdoors or taking your dog for a walk can be great distractions.  Some activities, thoughts and feelings may increase your urge to play with your hair. If you catch yourself immediately say, “Stop," then find a substitute activity. For example, if you are talking to someone and you start to play with your hair, grab a pen to hold, or even sit on your hands.  Observe the number of times you need to distract yourself from playing with your hair. This will help you understand the severity of your habit. You will likely notice a high frequency in the beginning stages; but that leaves a lot of room for celebrating your improvements. There are a lot of possibilities such as baking a cake, playing a sport, making something from metal or wood, frosting some cookies, shopping for clothing, building a rock garden, painting with both hands (give it a try), doing handstands, grooming your pet, or playing a musical instrument, etc.  Not only will you stop playing with your hair, but you could have a lot of fun too. Find new and exciting things to do that you’ve never done before. Be adventurous. You may discover a new and rewarding interest. Worry stones may help you dispel the nervous energy that is causing you to play with your hair. These are smooth stones that are made for you to play with and rub. They have also been successfully used to help smokers deal with fidgeting as they quit smoking. You can find them online or in some health or new age stores. Playing with your hair can be a sign that you feel anxious or bored, which means it's important to deal with the cause rather than take it out on your hair. If you're feeling anxious, there are many calming techniques...

Summary in Russian:

Найдите для себя здоровые способы отвлекаться. Займите чем-то обе руки, чтобы избежать игры волосами. Критически оцените свою тревожность и уровень скуки.


Article in English: When you feel you are ready to use tampons instead of pads for your period, you may need to gain the permission of your parents (in many cases your mother). Gaining their permission is important because they buy your feminine products. It is also good for them to know what is going on in your life so that they can take care of you.  For example, if your mom says she is headed to the store in an hour, ask her if you can have a talk before she goes. Perhaps send a quick text to ask your parent or guardian to meet with you so that when you see them face to face, they will be ready to listen. Say, “When I get home from school today, can we talk for a minute?” If you feel embarrassed or stressed about talking to your parents about using tampons, try writing them a letter. You may also want to write a letter if it's hard to find time to sit down with them. Writing a letter helps you organize your thoughts and make a strong appeal.  Write down your thoughts in a logical order, such as opening with your desire to use tampons, describing why they are a good idea, explaining that you have the responsibility to handle them, and closing with a polite request. Revise your letter for proper wording and punctuation. You could open with, “Dear Mom, I know it may seem weird that I'm writing a letter, but I wanted to ask you something personal, and I feel more comfortable writing a letter than talking face to face.” You could also consider making it electronic, either writing a text or email, if that is something your parent or guardian would read. If talking to a parent or guardian is too difficult, either emotionally or logistically, you may want to talk to another trusted adult first. Get advice from them on how to approach your parents. Discuss your fears with them. They may be able to offer advice that makes you feel less uncomfortable than talking to your own parents.  Another adult you might discuss this with is your doctor. Your doctor can offer medical advice about tampon application, calming the fears of both you and...

Summary in Russian:

Спросите кого-то из родителей/опекунов, можно ли поговорить с ним. Напишите им письмо. Поговорите с человеком, которому вы доверяете. Будьте готовы к отказу.


Article in English: When you feel yourself becoming too possessive of your partner, taking a time out to evaluate yourself is a good idea. A little break gives you the chance to think about what you are doing, why you are doing it, and what effect it might have on your relationship.  For example, if you are at a restaurant with your partner and notice that you are beginning to feel possessive because the server is smiling at you all, excuse yourself for a moment. Take a mental timeout if you can't leave the immediate area. Take three slow, deep breaths and during that time focus only on your breathing. Use the time to ask yourself why this situation is making you feel possessive. For instance, ask yourself, “Am I feeling jealous? Insecure? Why am I feeling so possessive?” It's okay to feel a little jealous or insecure some times. It's also okay to express to your partner that you're feeling this way as long as you do so in the right way. You can be less possessive of your partner if you talk to them and express any feelings of jealousy or insecurity in a calm, mature way.  Tell your partner how you are feeling and what you think is making you feel that way. Let your partner know what they can do to help you overcome your feelings. Try saying something like, “I'm feeling kind of possessive right now. It's silly, but I think I'm jealous of the attention you're getting.” There may be times that you do something that shows how possessive you are before you can stop yourself. If this happens then you need to apologize to your partner and anyone else involved in the situation.  For example, if you are rude to a salesclerk because you felt possessive when they greeted your partner, then you should apologize to the salesclerk and our partner. When you are apologizing to someone else, you might say, “I'm sorry for the way I just behaved. It was uncalled for and won't happen again.” When you need to apologize to your partner you can start with, “I need to apologize for the way I acted. I was feeling too possessive. It's no excuse, but...

Summary in Russian:

Возьмите перерыв. Надлежащим образом выражайте свои чувства. При необходимости извинитесь.


Article in English: When you find a cat outdoors, it's either stray or feral. Dealing with feral cats is very different than dealing with strays, and their trust is sometimes impossible to earn. Before you proceed with approaching the cat, figure out if it's stray or feral.  Feral cats are born in the wild or outdoors. They have never been pets or lived inside. Stray cats were once pets, but were then lost or abandoned by the owner.  Feral cats act more wildly than strays, their behavior more akin to raccoons or squirrels. Strays are generally more friendly and approachable, and tend to hang out in residential areas and near homes.  Stray cats develop feral tendencies if they've been living in the wild for long periods. It can take a long period of one-on-one interaction with a cat to determine if it's stray or feral. A cat's behavior and physical qualities offer clues as to whether he was abandoned or born outdoors.  Disheveled pets are, surprisingly enough, more likely to be strays. Recently abandoned cats have trouble adapting to the wild, and will likely be dirtier and more malnourished than a feral cat.  Even if a cat runs when you try to pet him, if he approaches you at all he's likely a stray. Feral cats rarely approach humans.  A sure fire way to determine if a cat is stray or feral is caging the cat. When a stray is caged, he will chirp, rub, play, and raise his tail up in a friendly manner. While feral cats may engage in this behavior outside, especially in the presence of someone who feeds them, they will never indulge the behavior while caged. You might find the cat you thought was a stray is actually feral. Feral cats, especially past the age of 7 months, are nearly impossible to domesticate. The ASPCA recommends a policy of Trap, Neuter, Return (TNR) as a humane way to help curb the population of feral cat colonies.  TNR programs humanely trap feral cats, examine them for medical disorders, provide a series of vaccinations, spay or neuter the cats, and then return them to the wild. Homing feral cats can be a...

Summary in Russian:

Поймите разницу между брошенным бездомным и одичавшим животным. Обратите особое внимание на поведение и внешний вид кота. Будьте готовы иметь дело с одичавшим котом.


Article in English: When you find out that someone is going through a crisis, whether it's a divorce or break-up or an illness or the death of a loved one, get in contact with them as soon as possible. People who are in a difficult or crisis situation tend to feel isolated.  If the person is across the country or far away, make a phone call, send an email, or text them. You don't have to mention that you know they're having a difficult time. Just being there for them, asking them how they're doing, offering your support can be a huge boon to someone who's struggling with life. While you shouldn't just drop in on someone unannounced, it can be a good thing to visit someone in person. This is especially important if they're dealing with an illness that makes it difficult to leave the house. People need to tell their stories in their own time, especially if they're going through a crisis. Of course you're going to have opinions about their situation, but it isn't always necessary to share that advice, especially unsolicited.  Focus on your friend, and focus on giving them someone to confide in, so they work through the healing process. If you have been through a similar situation as your friend, then you should use your past experiences to grant advice. You can ask if they would like your advice, but don't be surprised if that isn't what they're really after. Instead of offering advice, what you can offer is some actual help. This can make a huge difference for someone who is struggling to cope with a difficult situation. Even doing some little things can make a difference. Help them out with some chores like doing their grocery shopping for them, helping clean their house, take their dog for a walk. These basics tasks are usually the first to fall by the wayside when someone's life is coming apart. Emotions involved in difficult life changes (illness, death of a loved one, divorce or break-up) tend to come in waves. One day your friend might be coping okay with the change and the next day they're completely falling apart.  Never...

Summary in Russian:

Свяжитесь с другом. Слушайте друга, не осуждая его. Предложите практическую помощь. Не мешайте другу переживать эмоции в своем собственном темпе. Предложите другу обращаться к вам за поддержкой. Помогайте другу выполнять простейшие задачи. Не заполняйте собой всю жизнь человека. Уделяйте внимание себе. Продолжайте напоминать о себе.


Article in English: When you find out that you are pregnant, it is normal to go through a wide range of emotions. You might be excited, scared, surprised, or anxious. Before you share the news with your boyfriend, take some time to consider your own feelings.  Once you have gotten over the initial shock, ask yourself some questions. For example, "How do I feel about this pregnancy?" You can also say, "How will this change my life? How will it change my boyfriend's life?" Think about what kind of reaction you expect. You will naturally want your boyfriend to be supportive, but do you also want him to be excited about having a child? If this pregnancy will be good news for your boyfriend, that makes it a little easier to figure out how to tell him. If you know that he will be happy, you can focus on planning a fun surprise. For example, you could buy a baby toy and give it to him as a hint.  If this pregnancy was unplanned, you might be somewhat nervous to tell your boyfriend. That is normal and understandable. Spend some time thinking about your goals for the conversation. For example, are you only looking for emotional support? Or are you also seeking financial support? Once you've clarified your goals, spend some time planning the conversation. This is important, so it's a good idea to jot down some notes to have with you. This will help you to remember what you want to say. Take some time to practice. For example, look in the mirror and say, "John, I am pregnant. I know this is a surprise, but I'm very happy about the news." Rehearsing what you want to say can help you feel more calm and confident. It can also help you sort out your own feelings. Talking to your boyfriend about your pregnancy is a very important discussion. You want to make sure that you will have time to have an in-depth talk. It's important to broach the subject when you both have plenty of time.  Schedule a time to talk to your boyfriend. You can say, "Andrew, I have something important to discuss with you. When is a good time for you in the next few days?"...

Summary in Russian:

Подумайте о своих чувствах. Решите, что вы хотите сказать. Выберите подходящий момент. Говорите четко. Отнеситесь к реакции парня с уважением. Знайте, как вести себя в случае конфликта.


Article in English: When you find out that your crush knows you like him, don't let this turn your relationship into something awkward and unpleasant. Try to continue talking about the things you normally would. For example, if you have classes together at school, don't hesitate to talk to him about your assignments. Keeping a casual attitude will make your interactions much easier. Keep in mind that he probably doesn't know that you know about him. If you keep your cool, you can buy a little extra time for yourself to come to grips with the situation. When you're worried about how your crush knows you like him, constantly thinking about the situation is one of the worst things you can do. Try to keep your mind off of him by staying busy with your day-to-day activities. You can even avoid him for a day or two if it gives you time to calm down, although you won't want to do this for too long if you eventually plan on making a move. It can help if you don't think of the situation as a "problem." It's not necessarily a bad thing that he knows you like him. After all, would you be angry or upset if you knew someone liked you? Probably not. Having a crush on someone can make even the most rational, level-headed people jealous. Try not to get too invested in who your crush is talking to.The odds are that he's not playing hard-to-get or doing it to hurt your feelings — he's just having friendly conversations with the people around him like he usually does. He's also probably not talking about you, so don't fall prey to paranoid thoughts like, "He's telling everyone about how I like him!" Unless he's really immature, he probably wouldn't even consider doing that. Your crush is just a normal, everyday human being like you. Many of the same things that make you nervous probably make him nervous. Since he knows you like him, he probably gets a few butterflies in his stomach when he talks to you. Keeping this in mind can make it much easier to deal with him — how scary can talking to someone be when you know he's just as nervous as you?

Summary in Russian:

Не прекращайте обсуждать с парнем «повседневные» темы. Постарайтесь не зацикливаться на ситуации. Не зацикливайтесь на том, с кем он общается. Помните, что парень наверняка тоже волнуется.


Article in English: When you find yourself talking out loud, become aware and acknowledge that you are doing so. You could keep track by tallying the number of times a day you catch yourself talking out loud. Becoming aware of behavior is the first step to reducing it. Try to keep the conversation in your head. As soon as you find you are talking to yourself out loud, try moving the conversation inside your head, to your internal world.  You can even press your teeth down on your lips so you cannot open your mouth. This will help, but keep in mind that it may also look odd to those around you! Try chewing gum too keep your mouth occupied and not able to talk.  If it's too challenging to just start thinking rather than talking, try mouthing the words. This way, the conversation can continue on but won’t be audible to others. Only allow yourself to do it while at home alone or in the car, for example. Be careful with this step, because once you allow yourself to talk out loud, you might start talking to yourself at other times too. Have rules to limit your talking, and if you've followed them for a week, do something to reward yourself, such as watching a movie or allowing yourself a sweet snack. Over time, try to reduce the number of situations in which you allow yourself to talk out loud until you no longer do it at all. Buy a journal for those moments when you find you start talking to yourself. In this way, you can have a written, rather than oral, dialogue with yourself. One way to do this is by writing down your thought then providing a response or answer.  For example, let's say you went on a date but haven't heard from the guy yet. This is one dialogue that you might be tempted to say out loud to yourself, but that you can also write down: "Why hasn’t he called me? Maybe he is busy or maybe he doesn’t like you. Why would you think he doesn’t like you? Maybe he is just really busy with school or maybe you're just not a good match for each other because you don't have the same interests or priorities. Well, maybe, but I...

Summary in Russian:

Поймите свое поведение. Начните больше думать. Позволяйте себе разговаривать с собой только в определенных ситуациях. Запишите свою беседу на бумагу. Общайтесь с людьми. Будьте заняты.


Article in English: When you first accept promises, only say yes if you are certain that you can, without a doubt, complete the task. If you are uncertain, ask the other person for more time to think about the request.  Look over your schedule and other commitments. Check to make sure you have time to complete the task. Ask questions about the task so that you know what you are taking on. When must it be done by? How much time will it take? What exactly do you have to do? Don't give up another promise to complete a new one. For example, don't promise your coworker that you will fix their computer if it means you will miss your child’s baseball game. Avoid exaggerating about what you can do. For example, if your boss asks you to complete a report by the end of the week, don’t say “I can have it done in 2 days” if you need more time. if you can’t accept the responsibility. Saying no does not make you unreliable. Instead, it shows that you understand the importance of the request. If you don’t have time, energy, or the resources to do something, it is okay to say you can’t do it.  You don’t need to say “no” directly. You can use a softer rejection, such as “I don’t think I can do that” or “I can’t make that promise.” Don’t make false excuses to get out of something. Be honest about why you can’t do it. For example, instead of lying to your friend that you have an appointment the same day as their move, you can just say something like, “I’m sorry, but I can’t help.” If you’ve got a lot going on, it can be easy to simply forget or lose track of your promises and commitments. Once you have committed to something, write it down. Set aside time to complete it. Use the same planner, calendar, or app to keep track of all of your commitments, so that you have a realistic idea of what you need to do every day.  For example, you might write, "Housesit for Maria next week" or "Deliver the cake to John on the 23rd." If you made a more abstract promise, such as to be more considerate or less disruptive, you might give yourself a daily reminder,...

Summary in Russian:

Давайте обещания, которые вы сможете выполнить.  Учитесь отказываться Записывайте свои обещания в ежедневник. Начните ставить цели по системе SMART. Заблаговременно предупреждайте об изменениях.


Article in English: When you first bring an abused cat home, it is a good idea to get her checked by a veterinarian.  Ask the vet to check if her physical injuries are fully healed and if there are any areas that are still tender or painful for the cat.  This allows you to judge her medical needs and ensure any courses of treatment are complete. It also helps you to understand if there are any parts of her body that you should avoid touching. Bring the cat home and set her up in a quiet room that has everything she needs in it. This includes: food, water, a bed, and a litter tray. Do provide toys but don't feel hurt if she ignores them for several weeks. At this early stage it is about getting the cat to feel safe in her new environment, even if that space is relatively small to start with.  It is fine to leave the door open, as long as there aren't boisterous pets around who will intrude in her space and upset her. If this is the case, close the door. As her confidence builds then she can freely investigate the rest of the house in her own time. Cats feel safe if they are protected on all sides but can see out, which is why cats love cardboard boxes so much. Provide a variety of dens, perhaps boxes in different sizes lying on their sides, and make them comfy with the addition of a blanket or fleece. It may take days, weeks, or months for her to come out of hiding, but remember that you are following her timetable and not yours.  However, once she realizes that this environment is very different to the abusive household, you should start to see a change in her. The first step is for her to realize that there is definitely one place where she is safe (her hide-out), and once she has confidence in that she may start to explore more widely. Resources such as food and water are high value assets to a cat. It is likely that in the abusive household these were either withheld or it was too dangerous to seek them out.Therefore, the cat's stress is greatly reduced if she has these resources easily available. If she hides beneath a bed,...

Summary in Russian:

Отвезите кота /кошку к ветеринару, как только вы принесете его/ее домой. Обеспечьте кота всем необходимым. Дайте коту/кошке время привыкнуть к новому окружению. Убедитесь, что в комнате достаточно мест, где кот/кошка может уютно спрятаться. Пусть кот/кошка прячется. Убедитесь, что кот/кошка может легко добраться до еды и воды из своего убежища. Всегда оставляйте коту/кошке путь к отступлению. Не заставляйте кота/кошку общаться с людьми.