It’s the multicolored camera icon on your home screen (iPhone/iPad) or in the app drawer (Android). Use this method if you see a photo or video in your feed that you want to share with another friend on Instagram. The person who uploaded the photo or video will not be notified that you’re sharing their post. It looks like a paper airplane and is to the right of the Comment (chat bubble) icon. If you see the profile photo of the friend with whom you want to share the post, tap it. If not, start typing their name into the search box, then tap their photo when it appears in the results. Tap additional profiles to share the post with more than one person. You can select up to 15 recipients. To start typing, tap the box that says Write a Message and then enter any text you want to include. You can skip this step if you don’t want to add your own message. It’s at the bottom of the screen. Your friend will receive the post as a direct message. If the post you’re sharing is private, your friend (the recipient of your direct message) must be following that account to see it.

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Откройте Instagram, коснувшись иконки в виде разноцветной камеры на рабочем столе (iPhone/iPad) или на панели приложений (Android). Коснитесь иконки Instagram Direct под публикацией, которой хотите поделиться. Выберите получателя. Введите сообщение. Коснитесь Отправить внизу экрана.


It’s the multicolored camera icon on your home screen (iPhone/iPad) or in the app drawer (Android). Use this method to share your own photo and video posts on other social networking sites (e.g. Facebook, Tumblr) or over email. It’s the outline of a person’s head and shoulders at the bottom right corner of the screen.  It’s at the top right corner of the photo or video you want to share.  Choose a different social media network on which to share your post, or choose one of the following options:   Email: This opens your email app, where you can then enter the recipient’s email address (and any text you want to include) and then tap Send.  Copy Link: This copies a direct URL to the post that you can paste wherever you wish (e.g. a text message). To paste, tap and hold wherever you want the URL to appear, then tap Paste. Selecting Facebook, Twitter, Tumblr, or Flickr will bring you to a screen where you can sign in to your account. Once you’re signed in, you’ll return to the Share screen, and the name of the network will turn blue.  You can share with more than one social media network at once. If your Instagram account is already linked to your social media account(s), you won’t have to sign in again. Your post is now available on the selected social media network. Sharing a post with a social media network links your Instagram account with that network. To managed linked accounts, go to your Instagram settings—the gear icon (iPhone/iPad) or ⁝ (Android) at the top right corner of your profile—and tap Linked Accounts.

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Write a summary of the previous text in Russian:

Откройте Instagram, коснувшись иконки в виде разноцветной камеры на рабочем столе (iPhone/iPad) или на панели приложений (Android). Коснитесь иконки профиля (в виде силуэта головы и плеч) в правом нижнем углу экрана. Прокрутите вниз до фотографии или видео, которыми хотите поделиться. Коснитесь ⋯ (iPhone/iPad) или ⁝ (Android) в правом верхнем углу фотографии или видео, которыми хотите поделиться. Коснитесь Поделиться. Выберите социальную сеть, в которой хотите поделиться своей публикацией, или один из следующих вариантов: Войдите в свой аккаунт в социальных сетях. Коснитесь Поделиться.


It’s the phone receiver icon that’s typically found on the home screen. If you're using a Samsung Galaxy, skip to the next method. The location varies by Android. If the Phone app doesn’t open to your recent calls immediately, look for an icon with a clock or the word "Recent" here. A menu will appear. This name of the option may vary, but you should see something along the lines of Block here. A confirmation message will appear. You may have to tap a Blacklist or Block list option here instead. You will no longer receive calls from this number.

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Запустите приложение «Телефон». Откройте недавние вызовы. Зажмите номер, который хотите заблокировать. Коснитесь Заблокировать номер. Коснитесь Заблокировать, чтобы подтвердить блокировку.


It’s the pink and blue icon with a white “P” in the middle. If you don’t have PicsArt Color Paint on your Android, you can download it for free from the Play Store. It’s the pink button at the bottom-center of the screen. If you don’t see Start Drawing, tap the left panel with the ＋ at the center to start a new project. It’s the icon that resembles a photo of mountains with a “+” sign at its bottom-left corner. It’s at the top of the screen. Tap Allow if prompted to give PicsArt permission to access your photos. This will open the picture in editing mode. You can also tap the camera icon and take a new photo instead. Tap and hold in the center of the picture to drag it to a new position. You can also edit and arrange the photo by tapping and dragging on the icons in the photo’s corners:   Ⓧ: Delete the picture.  ⤡: Change the picture’s size.  ⟲: Rotate the picture. It’s at the top-right corner. This sets the image in place. It’s in the toolbar on the bottom-left of the screen. This opens the color picker. You can tap a location on the color wheel to select a color and then tap on a location in triangle to adjust that color’s brightness level. You can also tap a color suggestion at the bottom instead. It’s in the toolbar at the bottom of the screen to the right of the color wheel icon. This opens the brush picker. Swipe through the brush types until you find one you like. You can also adjust the sliders for each brush to change the size or opacity (see-through) of each brush.  You can tap the ^ icon in the top-right corner of the brush selector window to view the brushes full-screen. Swipe-down on the brush selector to hide it. Use your finger to draw on the screen. You can change the color and brushes at any time. You can also use other tools to refine your drawing.  Tap ↩ to undo any mistakes you make. Tap the eraser tool to erase specific areas. It’s in the top-right corner. This takes you to the "Save and Share" page. This saves the picture to your Android’s gallery.

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Запустите PicsArt Color Раскрасить. Нажмите Начать рисовать. Нажмите на значок в виде фотографии. Выберите снимок, на котором хотите что-то нарисовать. Разместите фотографию. Нажмите. Нажмите на значок в виде колеса синего цвета. Выберите цвет и нажмите. Нажмите на значок в виде кисточки. Выберите кисть. Нарисуйте на снимке. Нажмите →. Нажмите Галерея.


It’s the purple icon with a white chat bubble and phone receiver inside. You’ll usually find it on the home screen or in the app drawer. This opens a conversation. Your message now appears at the bottom of the conversation. This is how you’ll find out if the person has seen your message.  If there is no gray text below your message, this means the message has been sent but hasn’t yet made it to the person’s Viber app. They may not have Viber running, or their phone may be off. If you see “Delivered,” this means the message was delivered to Viber but the recipient hasn’t opened it yet. If you see “Seen,” this means the person has seen your message.

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Запустите Viber. Коснитесь человека, которому хотите отправить сообщение. Введите текст сообщения и отправьте его. Посмотрите на серый текст под отправленным сообщением.


It’s the round red, blue, yellow, and green icon labeled “Chrome” on your home screen. If you don’t see it there, check the app drawer. This method will help you quickly find files you’ve downloaded while using the Chrome web browser. It’s at the top-right corner of Chrome. You will now see a list of files you’ve downloaded from the web.  To view only certain types of downloads, tap ☰ , then select the type of file (e.g. Audio, Images) you want to view. To search for a certain downloads, tap the magnifying glass at the top of the screen.

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Запустите Chrome. Коснитесь ⁝. Нажмите Загрузки.


It’s the that’s typically found in the app drawer or on the home screen. You may also find it on the notifications bar. This opens a list of storage locations on your Android, such as your SD card (if you have one) and internal storage. If you don’t see this option, you may have to select your internal or removable storage first. A confirmation message will appear. You now have access to the files and folders on your Android. This option is sometimes called Misc. The selected file will open in its default app.  For example, tapping a photo will open it in your gallery or photo manager app. Certain file types, such as documents and spreadsheets, may require you to download an app for viewing.

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Запустите приложение «Настройки». Прокрутите вниз и нажмите Хранилище. Прокрутите вниз и нажмите Просмотреть. Нажмите Просмотреть. Нажмите на нужный файл, чтобы открыть его.


It’s the white game controller icon with a blue or purple background. You’ll usually find it on the home screen. Servers are listed along the left side of the screen. It’s at the top of the screen next to the server’s name. You’ll want to create a separate channel that’s just for the poll to get the best results. This will be the name of the channel in the server list. You may want to call it something similar to the question you’re asking.  Go to the channel by tapping its name in the list. Tap the name of the channel at the top of the screen. Tap Permissions. Select @everyone. Enable all of the following: Read Messages, Read Message History, and Add Reactions. Click X next to the remaining permissions. Return to the channel when you’re finished. You’ll need to enter a question as well as instructions for voting. Here’s an example: Do you like pepperoni on your pizza? React with the smiley face if yes, or the angry face if not. Now that you’ve set up your question and given everyone the right permissions, type something into another channel (or send direct messages) to let everyone know about the poll. Once everyone has voted, you can easily tally the votes by counting the number of reactions.

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Запустите Discord. Коснитесь сервера, к которому хотите подключиться. Нажмите ⋯. Коснитесь Создать канал. Введите название опроса. Коснитесь Создать. Настройте разрешения для канала. Введите вопрос опроса и инструкции для голосования. Попросите людей проголосовать.


It’s the white icon with a red rectangle containing a small white triangle. You’ll usually find it on the home screen. It’s in a small circle at the top-right corner of the screen. It’s near the bottom of the menu. It’s at the bottom of the menu. This signs you out of your YouTube account.

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Запустите приложение YouTube. Коснитесь круглого изображения аккаунта. Коснитесь Сменить аккаунт. Нажмите Смотреть YouTube без входа в аккаунт.


It’s the yellow app with the ghost icon. This will enable the front-facing camera.  You can also activate the front-facing camera by tapping the camera-switch button in the top right hand corner of your screen. Make sure your face is completely on the screen and in a well-lit area. You will see a grid appear and disappear over your face. This will activate Snapchat’s lenses feature at the bottom of your screen. Snapchat’s lenses use special effects features to change the look of your face and the sound of your voice. You may have to hold your the image of your face for several seconds. Re-tap and hold the screen if your face isn’t scanning. A filter with a voice modifier will be identified with an option that says “Voice Changer" in the middle of your screen. Snapchat regularly changes their lenses. You may not be able to find a lense that you have previously used. A red line will fill the circle around the filter when the video is recording. Release your finger to stop the recording. You must speak into the camera for the effect to modify your voice. You will not be able to hear the effect until the recording is finished. Your video will play back automatically when it is finished recording. You will now be able to hear the filter’s modification of your voice. If you cannot hear any sound, make sure your phone’s volume is enabled. Use the icons at the top of the screen to add drawings, text, and stickers to your Snap. Swipe to the right or left to add filters.  Change how long your friends can view your Snap by selecting the timer at the bottom of your screen. Press the “Download” icon at the bottom of your screen to save the Snap to your device. Press the "Share" button to post the Snapchat to your Snapchat Story. Press the blue button on the right side of your screen and select the friends you want to receive your Snapchat.

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Запустите Snapchat. Дважды коснитесь экрана с включенной основной камерой. Нажмите и удерживайте свое лицо на экране. Прокрутите список линз внизу экрана. Нажмите и удерживайте линзу, чтобы записать видеоролик. Воспроизведите видео. Отредактируйте созданный снап. Отправьте снап.


It’s the yellow icon with a white ghost on your home screen. It’s the large circle at the bottom of the camera screen. You can skip this step if you don’t want to use Snapchat’s editing options. It’s the square with an upward-facing icon at the bottom of the screen. This saves your photo to Snapchat Memories. If it’s your first time saving to your Memories, you’ll be prompted to choose a location to which you’ll save your Memories. You can choose “Memories Only” (save to Snapchat’s server) or “Memories and Camera Roll” to also save a copy of the photo on your device. It’s at the top left corner of the screen. This opens your Memories. It’s just beneath the word “Memories” at the top of the screen. You should see your photo. If you don’t see your photo in Camera Roll, you’ll have to save it there. To do this:  Tap Snaps at the top of the screen. Tap and hold the photo until the menu appears. Tap Save to Camera Roll. It’s the circle icon at the bottom of the screen. This will bring you back to the home screen. It’s the rainbow pinwheel (Android) icon on your home screen. If you don’t see it on the home screen, tap the Apps icon (usually a circle with 6 dots inside) and open it from there. If you use another app to manage and edit your photos, you can use that app to rotate the image. It should be at the top of the photo list. If you don’t see the photo, tap the ☰ at the top left corner of the screen, then select Device Folders. You should see the photo in the Camera folder. It’s the icon of a pencil at the bottom of the screen. It’s the third icon at the bottom of the screen that has several arrows pointing in various directions. Tap the button at the bottom right side of the photo to turn it counter-clockwise. Keep tapping until it looks the way you want it, then tap Done. You can do this by viewing your open apps (Usually a square button at the bottom of the screen), then selecting Snapchat. This will open your Memories. Your rotated photo appears at the top of the list. Lift your finger when the gray menu...

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Запустите Snapchat. Коснитесь иконки затвора (большой круг внизу экрана камеры), чтобы сделать снимок. Добавьте эффекты, текст и стикеры. Коснитесь кнопки «Сохранить». Коснитесь X в верхнем левом углу экрана. Смахните вверх на экране камеры, чтобы получить доступ к сохраненным снимкам. Коснитесь Фотопленка под словом «Воспоминания» в верхней части экрана, чтобы найти свою фотографию. Нажмите на круглую кнопку «Домой» в нижней части экрана, чтобы вернуться на рабочий стол. Откройте Фото. Коснитесь фото, чтобы открыть его. Коснитесь кнопки «Изменить» внизу экрана (иконка карандаша). Коснитесь иконки «Обрезка и поворот». Поверните фотографию. Вернитесь в Snapchat. Смахните вверх на экране камеры, чтобы попасть на страницу Воспоминаний. Коснитесь Фотопленка. Коснитесь и удерживайте фотографию. Коснитесь опции «Отправить» (синий бумажный самолетик в нижней части фото).


It’s the yellow icon with a white ghost. You’ll typically find it on your home screen. If you’re not already signed in, enter your login information to do so now. It’s at the top-left corner of the screen. It’s at the top-left corner of the screen. This will take you to the App Store so you can download the Bitmoji app. It’s the button to the right of the App Store’s star rating. The app will now download to your iPhone or iPad. When the download is complete, the button will change to “Open.” If you’ve ever installed Bitmoji in the past, you’ll see a cloud icon instead of “Get.” Tap that instead. Bitmoji will open to the login screen. This signs you into Bitmoji using your Snapchat account.  Start by selecting a gender, then follow the on-screen instructions to customize your avatar’s appearance until you reach the “Connect Bitmoji to Snapchat?” screen. If you already have an avatar, skip to the next step. Your Bitmoji account is now linked to Snapchat, making it possible to see Bitmoji characters starring you and a friend together.

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Write a summary of the previous text in Russian:

Запустите Snapchat. Коснитесь иконки призрака в левом верхнем углу экрана. Коснитесь  +Bitmoji в левом верхнем углу экрана. Коснитесь Создать Bitmoji. Коснитесь кнопки Скачать справа от рейтинга приложения. Коснитесь Открыть. Коснитесь Войти через Snapchat. Коснитесь Создать Bitmoji. Измените свой Bitmoji. На экране «Подключить Bitmoji к Snapchat?


It’s three horizontal lines on the top right, by default. Unless you've moved anything, it'll be adjacent to your URL bar. Directly underneath copy, you’ll see a percentage amount surrounded by a - and a + sign.

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Write a summary of the previous text in Russian:

Нажмите на кнопку меню. Найдите функцию масштабирования. Нажмите на кнопку -, чтобы уменьшить масштаб.


It’s time to sit down and make a list. You have connected with this person for some reason. Physical attraction is likely not the only reason you find yourself drawn to him or her.  Many times we see qualities in celebrities that are not present in our own lives, but we wish they were. Perhaps they demonstrate kindness to everyone they see, and you feel most people in your life are not kind. You need to remember that celebrities are showing the world a persona – an ideal masked version – of themselves minus their more fundamental and true character traits. You don’t usually see them having a bad day or a private moment. It may ruin the image / personal brand they have been working to build. Obsessions are considered abnormal because they negatively impact a person’s capacity to love and to be a productive member of society. Your mind can become so crowded with thoughts about a celebrity that you have little room for anything else.  Are you isolating yourself instead of participating in events? Are you quick-tempered with family or friends when you hear that your obsession has done something that upsets you? Are you feeling depressed or anxious around others and escape to privacy in order to reconnect with the object of your obsession? These are common emotions for those with a celebrity obsession. According to research, celebrity obsessions can serve two functions: companionship and personal identity. Do you feel lonely and in need of someone who understands you? Or, perhaps you like the way the celebrity handles himself or herself and you want to be like him or her. Clinical psychologists think of obsessions as fixations with an object, person or activity. Obsession in the psychological sense is defined as a continual thought, concept, picture or urge which is experienced as invasive and not proper, and results in significant fear, distress or discomfort. Do you imagine yourself hanging out with the celebrity; but truly believe it would happen? Do you pretend to know what they are thinking about a certain...

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Исследуйте, кем является знаменитость по качествам, которые вас привлекают. Определите, какое влияние оказывает одержимость на другие аспекты жизни. Задумайтесь, почему вы одержимы. Спросите себя, когда вас охватывают такие мысли и чувства, они основаны на реальности? Установите, как одержимость помогает вам удовлетворить собственные потребности.


It’s tough to increase the volume of short hair, no matter how much product you put in it, since short hair is more difficult to lift and style. If you’re trying to increase the volume of your hair, grow your hair out by at least 1–2 inches (2.5–5.1 cm). This extra length will give you more hair to style and volumize, and give your hair a more unique look. Having longer hair doesn’t mean you’ll necessarily look shaggy. You can keep the back and sides short, and just grow out longer hair on the top of your head.

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Позвольте волосам отрасти.


It’s unlikely that a kickstand will be stable enough to keep your bike upright while removing rust from the chain. Instead, hang your bike on a rack or turn it upside down so it rests sturdily on the seat and handlebars.  If you have a nice bike, you may want to lay a drop cloth in between your bike and the ground so you don't scratch its paint job. Bike racks are relatively easy to make from scrap parts. Make a stable frame equipped with hooks and hang your bike by its wheels. Hanging your bike in a rack or turning it upside down has the added bonus of making the chain more accessible as you work on it. Take a look at your chain up close. If you notice warping, imperfections in the metal, or similar deterioration, you and your bike will be better off with a new chain. Surface rust, buildup, and crustiness can all be removed so your chain runs like new.  To ensure the longest life and best operation of bike chains, avid cyclists should clean their chain once a week or roughly once every 200 miles (321 km). Keeping your chain cleaned and lubed will help maintain the condition of your chain and drivetrain. It will also help you notice damaged links sooner. Replace bad links straightaway to prevent further damage. Many modern chains come equipped with a master link. This is a special link on the chain that makes it easier to remove. Look for links that have a special pin/slot connection, where the pin of one link fits snugly into a slot on the connecting link.  Many kinds of single speed bike will not have a master link. If the link is not clearly visible, chances are your chain doesn't have one. If you happen to have a bike chain without a master link, consider having a local bike shop add one for you. This process usually only costs around $15 for most bikes. It’s important that you reinsert your bike chain in the drivetrain correctly. To make reassembly easier on yourself, take a few pics from various angles of the chain, the gears, and the sprockets before removing the chain.  Bikes with multiple gears often...

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Переверните велосипед верх ногами или закрепите его на стойке для велосипедов. Оцените состояние цепи. Найдите мастер-пин на цепи, если он есть. Сделайте фото трансмиссии, чтобы облегчить сборку.


It’s usually a blue circle with a white outline of a person inside. Some phones and tablets come with a different Contacts app than the one provided by Google. If the names of each menu and option are different in your app than what you see here, try finding an option that looks similar (or download the Google Contacts app from the Play Store). This opens more info about the contact. It’s at the top of the screen. A confirmation message will appear. The selected contact is now deleted.  To delete multiple contacts at once, tap and hold one contact until it’s selected, and then do the same for all other contacts you want to delete. Tap the trash icon to remove them. You can restore deleted contacts up to thirty days after deleting them.

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Запустите приложение «Контакты» на телефоне или планшете. Нажмите на контакт, который хотите удалить. Нажмите ⁝. Коснитесь Удалить. Нажмите Удалить, чтобы подтвердить свои действия.


It’s usually at the bottom-left corner of the screen. A list of matching results will appear. A menu will expand. A confirmation message will appear. This opens the command line at an elevated (administrator) level. Here’s an example:  If the batch file is on your desktop, type cd \Users\YourLoginName\Desktop. If it’s in your downloads folder, type cd \Users\YourLoginName\Downloads. If you don’t know what your login name is, type cd \Users and press ↵ Enter to go to the Users folder, and then type dir and press ↵ Enter to see a list of logins. This will move you into the directory. For example, if it’s called “program.bat,” type program.bat. If you don’t know the name, type dir and press ↵ Enter to view the files in the folder. You’ll find it there. This runs the batch file.

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Откройте меню «Пуск». Введите cmd в строке поиска меню «Пуск». Щелкните правой кнопкой мыши по Командная строка. Нажмите Запуск от имени администратора. Щелкните по Да. Введите команду cd, а затем введите путь к папке с BAT-файлом. Нажмите ↵ Enter. Введите имя пакетного файла. Нажмите ↵ Enter.


It’s usually near the bottom-right corner of the screen in the same vicinity as the clock. Look for the blue and white open box icon. If you don’t see the icon, click the upward-pointing arrow to expand additional icons. A menu will appear.  It’s the second icon at the top of the window. This signs you out of Dropbox. A login screen will appear in case you want to sign in to another account. To re-link your Dropbox to Windows, click the icon, then enter your login information to sign in.

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Нажмите на иконку Dropbox в области уведомлений. Нажмите на иконку шестеренки. Нажмите на Параметры…. Выберите Аккаунт. Нажмите на Отсоединить этот аккаунт…, чтобы выйти из Dropbox.


It’s usually the little things that show your partner you appreciate her. Attempt to do something each day that shows her you care. Making dinner, leaving a nice note, buying flowers, or telling her you appreciate what she does will make her feel special and show that you really appreciate it. Going to a couple’s counselor or workshop once a year or so is also a good way to keep your relationship healthy. You may not think you need it, but you may be surprised how much closer it brings you. Additionally, reading a relationship book together can also help you to maintain your relationship. The saying “absence makes the heart grow fonder” is true, especially when it comes to romantic relationships. Having a day or two to yourself each week helps you to better appreciate one another, and gives you a chance to miss each other. It also gives you an opportunity to reconnect with yourself and become a better partner. A good rule of thumb for alone time is to take a day for yourself between every couple of days you spend together. Nothing forges a stronger bond between you and your partner like shared passions. If you spend your leisure time always doing separate activities, your relationship may suffer. Even if you and your girlfriend are like night and day, try to find at least one interest that connects you and do it together often.  Try to plan a standing weekly date with your girlfriend doing something you both enjoy. Of course, this may translate to binge-watching House of Cards on Netflix. If that works for you, that's cool. But try to do something outside the house sometimes, if possible. For instance, you might work out together in the gym, go for a hike on weekends, visit local art galleries or museums, read the same book, or join a couple’s social group. A physical connection is huge in relationships. So is taking the time to learn each other’s likes and dislikes when it comes to being intimate. Paying attention and trying to please her shows that you care and want to make her happy.  Notice what your...

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Работайте над отношениями каждый день. Проводите время врозь. Находите общие интересы. Изучайте интимные предпочтения девушки.


It’s very common to miss your loved ones when you’re away from them. Make a list of the people you miss and what they brought to your life. What memories do you cherish? What things did you do together? What aspects of their personalities did you love? Finding new friends who are similar to those you left behind can help you feel emotionally supported. It can also help you adjust to a new place or situation. Look for ways in which your new environment is like what you miss. Research on homesickness has shown that when you can find aspects of the familiar in your new situation, you are less likely to stay homesick because you are focused on something positive. It’s easy to say that you need to make new friends, but actually doing that can be hard in a new place. The best way to develop a strong social support network is to put yourself into situations where you’ll meet new people, especially if you have similar interests. Getting involved with new activities can also help distract you from your feelings of homesickness.  For example, if you’re away at school or college, there are a variety of clubs, sports, activities, and student government bodies you could join. These can help you connect with other people, many of whom are probably experiencing homesickness too! If you’re at a new job or in a new city, it can be hard to make new friends. Research has shown that you may find it harder to make friends after you leave college. Consistency is key: joining a group that meets frequently, such as a book club or workshop, is likely to help you make friends because you’ll see the same people on a regular basis. One of the most important things you can do to fight homesickness is to make new friends. Having a strong support network makes you less likely to have problems coping with homesickness, even if you feel it. Sharing your positive memories about home will help lift your spirits and make you feel more comfortable talking about home.  Have a party where you share your cuisine and customs with new friends or...

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Составьте список того, чего вам не хватает. Займитесь чем-нибудь. Делитесь с другими воспоминаниями о доме. Будьте смелее. Выйдите из своей зоны комфорта.


It’s very likely that a particular moment or event prompted you to feel as if you are in crisis. For some people, this can be a meeting at your work that doesn’t go the way you planned. Or, you may have had a lovely couples’ dinner that reminded you how much you want a partner.  Knowing your triggers lets you plan to avoid or counter situations that may push you into crisis. For example, you might plan group gatherings instead of dinners where you’ll feel like a third-wheel. Triggers can include major life events, such as the death of a loved one, losing your job, or getting a divorce. You might be the type of person who has a series of existential crises and actually thrives off of them. Or, at the very least, they may pass without really upsetting your mental state for very long. See if you can discern a pattern to your crisis moments and experiment with what happens if you just ignore it and move on. If you feel overwhelmed with negative thoughts, then you may need to take action. Talking with a therapist might be a good start. Sit down and think about all of the people you’ve had contact with over your life. Identify those people who you’d consider to be friends and family. Out of that category, separate out those people who you know truly love you. Do this exercise often and you’ll see how extended your support network actually is. Don’t assess the final category based on how many people end up there. Instead, focus on the quality of these positive feelings. Think about someone who you admire, even if you’ve never met them. Then, envision telling them how you are feeling and what they’d say in response. This is a great way to give yourself advice, but in a more detached sense. For example, you might express your concerns to imaginary Oprah Winfrey and guess what she’d tell you to do. This is when talking things out with another person can really help. You may think that you are depressed about a particular incident that took place that day, but it’s likely a much larger issue. Keep asking yourself, “What...

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Проанализируйте свои последние действия и мысли, чтобы определить причины кризиса. Иногда лучше ничего не делать. Создайте мысленный список людей, которые любят вас. Обдумайте совет, который вы могли бы получить от своего кумира. Рассмотрите суть проблемы.


Jackets have to be washed with proper care. The following steps will make it clear on how to wash your jacket:   Check for any unwanted material in the jacket pockets and remove them. Now close all the zippers and Velcro flaps present in your jacket. This is to ensure that nothing unwanted goes in or comes outside while washing. Dry-brush the jacket with a soft bristled nail brush or a toothbrush to remove any mud, grease or any easily removable stains. Use a minute quantity of spot fabric remover solution to ease the process. Now put a moderate quantity of waterproofing liquid cleaner like Granger's and Nikwax in the washing machine and use cold water for washing. These waterproofing liquids preserve the DWR (durable water repellent) layer of the jacket while ensuring to remove dirt, oils and stains without harming the DWR. These liquids will make your jacket work like new again and will restore its original performance. For stubborn grease and dirt use non biological detergent containing no softeners or conditioners provided the care label on your jacket allows it.  Now machine wash your jacket at 30 °C (86 °F) for a short interval of time while ensuring that the jacket doesn't start bubbling while inside the washing machine.  As the cycle gets over , put the jacket for Tumble drying at a low heat setting (Duration: 20 minutes or as instructed on care label) to rejuvenate the DRW layer.(Skip if care label doesn't allow tumble drying) Now hang the jackets in hangers and let them air dry in shade. If you prefer a hand wash then use a slightly lukewarm water with a little amount of liquid cleaner or special cleaners to wash your jacket. Avoid using detergents and detergent based soaps or fabric softeners as they affect the DRW layer of waterproof jacket. After washing once Wash under running water to get rid of any leftovers. Also, Avoid scrunching or kneading as this will crush the feather stalks. (Duration: 15min approx.) After washing just roll the jacket or shake it to get rid of excessive water. Now hang...

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Для курток: Для брюк: Теперь ваша водонепроницаемая куртка и брюки выглядят совсем как новые, без единого пятнышка.


Japan alone has over 100 varieties of cherry trees. They are also commonly seen at cherry blossom festivals around the United States, and they are designed to have very showy flowers.  Japanese cherry blossoms are as large as carnations. Kwanzan cherry trees produce white or pink double blooms, and Yoshino cherry trees produce white single blooms. Japanese cherry trees do not produce fruit. They are grown for their beauty, not their bounty. These trees are native to North America. They can grow very large and they are usually quite straight. Their flowers are smaller and white.  The flowers will appear in long narrow clusters after the leaves come out in the spring. If you see orange colored fuzz along the midrib of various leaves, it’s probably a black cherry tree. Otherwise, it’s likely a chokecherry. These trees are used to produce the cherries sold commercially. Sometimes these trees are called sweet cherry or sour cherry trees. They have small, white flowers with 5 petals that bloom before the leaves grow completely in the early spring. Sweet cherry trees have more leaves than sour cherry trees. Sweet cherry trees have leaves with more than 8 pairs of veins for each leaf. Sour cherry tree leaves have fewer than 8 pairs of veins per leaf. People often mistake plum trees for cherry trees, especially when they start blossoming. Here are the main distinctions:  Cherry trees' smell is faint, if not non existent. Plum trees are fragrant. Cherry blossoms have clefts at the tips of the petals, while plum blossoms are oval.  Cherry tree bark has horizontal lines. Plum blossom bark is darker than cherry tree bark and does not have horizontal lines. Cherry buds are oval. Plum buds are round. Cherry tree leaves are green or copper. Plum leaves are purple.

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Распознайте японскую сакуру. Распознайте позднюю или виргинскую черемуху. Распознайте домашнюю вишню. Знайте, как отличить сливовое дерево от вишневого.


Japan offers plenty of budget food choices in restaurants, so you don't need to avoid eating out altogether. Décor is often a good indicator of price, so be alert. Tipping is not expected in Japan, so you can save even more by not doing so. It's a really good idea to have a menu-reading list on your smartphone or in your guidebook so that you know what you're eating and the value. And it pays to ask for meibutsu if you're a food lover––this is the word for "speciality" and will ensure that you get the most locally true cuisine possible.  Noodle bars and night street stalls specializing in noodles (ramen) are often a great way to get very full at an affordable choice. You'll know a ramen restaurant when you see customers seated at a long counter eating from steaming bowls. Udon and soba dishes are another cheap way to eat in Japan provided you choose a cheap restaurant.  Izakaya is the Japanese version of a pub-eatery, and you can get a selection of typical Japanese foods as well as Western foods as such places. It's casual food, and therefore usually fairly inexpensive.  Yakitori is a skewer of vegetables and charcoal-grilled chicken. It's usually served with beer or sake after work and it might be enough for a meal in some places. There are yakitori restaurants (yakitori-ya), often found near train stations. Just be aware that prices are usually for one yakitori, so add up the costs if you want more. Although sushi is considered to be a snack, it is possible to fill up on sushi as a meal. Look for automatic sushi places, known as kaiten-sushi, that serve sushi on an automatic conveyor belt. The color code on the plates you choose are the price indicators and they should match with a price chart on the wall. Choose carefully and you might be able to fill up for very little cost. Look for places where the locals eat, although you'll need a grasp of basic Japanese as such places rarely have menus and if they do, rarely anything in English. Look for nomiya and aka-chochin Japanese restaurants or chuka-ryori-ya...

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Выбирайте недорогие бары и рестораны. Покупайте еду в продуктовых магазинах. Присмотритесь к автоматам по продаже еды. Наведайтесь в привычную сеть фастфуд-ресторанов. Ешьте на фуд-кортах и на продуктовых рынках. Не покупайте алкоголь и одежду. Покупайте полуфабрикаты в обычных магазинах. Делайте как можно больше снимков вместо того, чтобы покупать сувениры.


Japan will be the most crowded in the spring months for cherry blossom season and hard to travel around during Golden Week, a national holiday that usually occurs from late April to early May. You should also avoid visiting in the summer, as it can be very hot and humid. Instead, visit during the off-season, from late September-early March, to avoid crowds and enjoy good weather. If you visit Japan during the winter, enjoy skiing down some of Japan's famous mountains or go ice skating at the world's largest outdoor rooftop ice skating rink at White Sacas. Start looking for plane tickets to Japan at least 3 months in advance for the best prices. Compare prices among several different airlines to find the best option, and make sure you book your return flight as well.  If your flight requires a layover, make sure you have enough time in between flights to make it to your connection. You can arrange guided tours for certain regions or sites before you embark on your trip, or arrange them when you arrive. A guide may be useful for visits to shrines, temples, and holy sites where you may not understand the traditions or customs. Look for free guides or group tours run by volunteers at major sites or areas. You may also opt for a guide to take you on a food tour in a major city like Tokyo so you know the best spots to visit. While it's common to use credit and debit cards in Japan, depending on where you're traveling, it's always smart to carry cash with you as well. Consider taking out roughly 20,000 yen, which is a little less than 200 US dollars.  Make sure you contact your bank and let them know you are traveling to Japan so they don't freeze your account. Check to make sure that most cities in Japan take your credit card beforehand as well. You can often find ATMs at places like 7-Eleven in Japan. There are several different options when it comes to using your phone while in Japan, such as getting a SIM card, renting a cell phone while you're there, or asking your phone provider about buying an international...

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Посетите Японию в низкий сезон, чтобы избежать большого количества туристов. По возможности приобретите билет на самолет заранее. При желании наймите гида для посещения священных мест и районов. Во время поездки носите с собой определенную сумму японских йен. Решите, как вы будете использовать свой мобильный телефон за границей. Купите сувениры домой перед тем, как уехать из Японии.


Japanese is a popular language that is taught at nearly every university and community college. Check into taking a course at a local school so that you can learn under the instruction of someone who is fluent in Japanese.  Do your Japanese homework. It may seem like it will take forever to learn the 2,000 Kanji characters or get a grasp on Japanese vocabulary, but these are important steps to take if you want to learn how to speak Japanese with fluency. Participate in workshops and class discussions. The written homework is important, but learning how to converse in Japanese requires that you get out of your comfort zone and let your voice be heard during class. Raise your hand, go to the workshops, and get in as much speaking practice as you can. Online courses are a good alternative if you want to save a little money. Many are designed to encourage you to speak out loud by hosting virtual classroom discussions and workshops. Do some research to find a course that fits your needs and take it as seriously as you would any university course. Language software produced by companies like Rosetta Stone is designed to help you learn at your own pace by using CDs and workbooks to gradually learn the language. Check out reviews before you decide which software to purchase, since this option can be rather pricey. Hire a more advanced Japanese student or a fluent Japanese speaker to help you build a solid foundation in Japanese. You could hire a tutor as a supplement to the courses you are taking or the software you are using, or choose someone who is equipped to teach you the language on his or her own.  Check out the classified listings at local colleges and universities for Japanese tutors. Students hoping to make some extra money tutoring often advertise on bulletin boards and college websites. You could also hire a tutor who is actually living in Japan. Put up an ad on Craigslist stating that you're looking for a Japanese tutor and would be willing to have tutoring sessions online using Skype or another online...

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Запишитесь на курсы в университет или частную школу. Возьмите онлайн-уроки. Приобретите программу для изучения японского языка. Найдите репетитора.


Java is a computer programming language developed by Oracle that is widely used on the internet and in a variety of devices. Many websites will not function properly without the latest version of Java installed on your system. For the average user, Java occurs only in the background. Installing Java allows you to run Java scripts in webpages. Most browsers will ask you if you want to run the Java scripts that are on the page you are visiting. This is because java can be used for malicious reasons. You should only run Java programs from websites that you trust. Oracle regularly updates Java with stability and security fixes. These updates keep your Java installation running smooth, and also protect your computer against possible malicious activity.

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Определение Java. Использование Java. Обновляйте Java.


Java.com has a test program that will confirm your Java installation. You can run it here. The page will automatically detect which browser you are using. Internet Explorer will most likely prompt you with one or two security checks, either at the top of the browser or in a pop-up window. Confirm these in order to run the Java applet. If you have Java installed correctly, a green check mark will appear, along with the message “Your Java is working.” Your version will be listed in the gray box.

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На Java.com есть тестовая программа, которая проверит правильность установки Java на вашем компьютере. Разрешите запуск программы. Проверьте результаты теста.


Jealousy between siblings is inevitable, as they will have conflicting needs and a natural worry about being treated unfairly. Explain to them that their needs are different, and that not everything can be "equal," because their strong needs will appear at different times and need different treatment.  Give your children space and time that is just for them. If you can give your children separate rooms, do. Let your child pursue activities they love. Older siblings should have time alone or with friends without having to always include a younger sibling. Demonstrate that the individuality of each child matters. Devote family time to things that one child enjoys and another child doesn't. Spend one-on-one time with each child when you can. For example, if one child enjoys biking and the other does not, make time for your biker to take a spin in the park. If you have two children who need supervision at all times, get a sitter or split duties with your partner or a family friend. If your children often fight over whose turn it is to use a family-owned item, such as a laptop or game, make a schedule showing when each child can claim it. Similarly, if your children demonstrate jealousy of your attention, make one-on-one dates with each of them in which you participate in an activity of their choice. Teach your children to state their own emotions in a straightforward, assertive way, rather than acting out or blaming others for how they feel. Explain to your children that when a sentence begins with "you," it might make matters worse. Instead, teach your kids to start sentences with "I" and explain how they are feeling.  If your child expresses that he or she feels jealous, then try to find out more.  For example, if one of your kids expresses jealousy towards an older sibling, then you might ask, “Why do you feel jealous?” You might learn that your child feels jealous because he or she thinks the sibling is more loved or more talented. This will give you an opportunity reassure and encourage your child. If one of...

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Поощряйте индивидуальность. Составьте график. Научите ребенка быть настойчивым.


Jealousy is a complex emotion that can include many others: fear, loss, anger, envy, sorrow, betrayal, inadequacy, and humiliation. If you are feeling jealous, understand that there are many other emotions that can occur with jealousy, but jealousy might be the emotion you notice first. Spend time thinking through your emotions.  Write out how you feel. If you are a visual person, make a chart or a drawing that represents all the different emotions you feel and their connection to jealousy. Notice the way your body is registering your emotions. Fear sometimes feels like a dropping or clutching sensation in your chest and stomach, while anger often manifests itself as a burning, tight sensation in your head and arms. Learn to question your jealousy every time that it emerges. For example, say to yourself: "Is this jealousy because I feel afraid or angry? Why am I feeling fear or anger here?" When you begin to question what makes you jealous in the moment, you can begin to take positive steps to manage the feelings constructively, without the cloud of negative emotion that typically accompanies jealousy. It can be hard to admit that you are having negative feelings, and it might be tempting to blame them on another. Avoid this by taking a compassionate look at your own jealousy. Look at all the emotions you feel within your jealousy, and think about a cause for each of them. For instance, if you feel jealous of your partner's friend, think of all the ways those emotions might fit in a sentence. You might feel fear because you don't want to lose your partner (and perhaps because you have lost a partner in the past), sorrow at the thought of the loss, a sense of betrayal because you feel your partner owes you full attention, and a sense of inadequacy because you aren't sure you're worthy of love. Write down memories that may have aggravated these feelings. For instance, you may feel fear at losing your partner because your last breakup was really painful, and you're frightened of going through a similar...

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Поймите суть этого качества. Боритесь со своими эмоциями. Поймите причину ревности. Научитесь доверять. Извинитесь и объясните причину вашего поведения. Обсудите свои чувства с вашим близким человеком. Получите необходимую помощь.


Jealousy is a destructive negative emotion. It will eat at you and make you miserable, while making you feel terrible about yourself. Holding on to your jealousy can make you feel bad, act angrily, and make decisions you wouldn’t normally make.  One way you can let go of jealousy is to stop comparing yourself to others. Accept that you can't change your crush's mind right now. Stop obsessing about your crush and focus on other things, like yourself, your friends, or your interests. You can repeat to yourself, "The negative energy of my jealousy is not worth my time. I am better than this." Your jealousy may cause you to talk bad about your enemy or your crush. You may confront your crush or your enemy because you are angry and jealous. This can cause a lot of problems. Letting go of the jealousy or ignoring it can help you avoid these situations. Your crush may be dating your enemy because the two of your will never work out. Just because you have a crush doesn’t mean the person will like you back. This is just an unfortunate part of life. One way to avoid getting jealous is to accept that maybe it was just never meant to be with you and your crush. You can take the time to be sad and get over your crush. You won’t be able to just let it go immediately. In the long run, it will be better for you if you accept this and move on. One way to avoid jealousy when your crush starts dating someone you don’t like is to move on from the crush. Unfortunately, maybe your crush doesn’t like you. That doesn’t mean there is anything wrong with you, it just may mean you two are not compatible. Take this opportunity to look for other potential crushes that may work out better.  If you spend your time being jealous of your crush and your enemy’s relationship, you may miss an opportunity to start dating someone really great because of your jealousy. Look around at the people you interact with. Are there people that you have things in common with or find attractive? These people may be your next crush. If your crush starts...

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Отпустите. Примите тот факт, что вы и ваш предмет обожания, возможно, никогда не будете вместе. Обратите внимание на других, потенциальных возлюбленных. Придите к осознанию, что ваш возлюбленный не такой замечательный, как вы думаете. Подумайте, возможно, существует причина, почему вашему предмету обожания нравится ваш враг. Помните, что отношения не длятся вечно.


Jealousy is very common in sibling relationships and can be a major cause of tension. If your sister is, for example, a bookworm, she may get a lot of attention from relatives. Instead of being jealous of this, admire your sister's talents.  Remind yourself of your own talents and skills. Your sister may have read all the works of Jane Austen, but maybe you're an excellent basketball player. Your sister may be great at figure skating, but you excel at horseback riding. Remember, everyone is unique. There is no sense comparing yourself to your sister, as the two of you are different people. It's okay that you have different skills. If you're sometimes angry with your sister, keeping her good qualities in mind can help. Instead of focusing on things she does that irritate you, think about the reasons you value her.  Throughout the day, pause and express appreciation for your sister. When she does something you like, make a point of saying so. For example, "Chloe, I really appreciate that you helped me with my math homework tonight." If you're able to appreciate your sister regularly, you will be less frustrated with her when conflicts arise. You will remember why your sister's good qualities outweigh her bad ones. It can be difficult to get along with a sibling when you're still at home, especially if the two of you share space and personal items. You may find yourself frequently frustrated. In these moments, think about the future. Remind yourself that you won't always get to see your sister every day. This can help you appreciate her more.  Many siblings turn out to be good friends as adults. Even if the situation is tense now, you may one day think of your sister as your best friend. Keep this in mind when you feel frustrated. Remember, a single moment does not define an entire relationship. Having perspective will help you let certain frustrations go. If you're living with someone, sometimes it's hard to see them as an individual. You may think of your sister in terms of a family role. For example, you may...

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Не завидуйте талантам и способностям сестры. Цените сестру за ее хорошие качества. Размышляйте о будущем. Не вешайте ярлыки на свою сестру. Проводите время со своей сестрой.


Jealousy only works if the guy has feelings for you. If he's totally not interested, you'll have a very hard time making him jealous. The good news is, any guy you're dating or that you have dated is almost certainly interested in you, and the same can be said with guys that have been flirting with you. If you're not sure if a guy is into you, you can just try to make him jealous anyway.  Though it's impossible to know if he has feelings for you with 100% certainty without asking, there are many tell-tale signs that he has a crush on you. If he pays extra attention to you in groups, makes a point of ignoring you in groups, or is always caught staring at you, then chances are, he has a crush on you. Of course, if you play your cards right, you can make a guy notice you more by trying to make him jealous, but this will be harder to do if there isn't some interest in the beginning. If you want to make the guy jealous, then you can't go around in your sweatpants and bed head. You probably don't want to wear a mini skirt and stilettos, either, but you should make an effort to look pretty darn cute when you know he'll see you so he'll take notice. Just make an effort to style your hair, wear flattering clothes, and to look like you spent some time on your appearance. This means you should look like a version of your best self, not that you should try to look like a celebrity or a supermodel. The best thing you can do is have a fantastic time without the guy that you want to make jealous. This can mean laughing with your girlfriends, dancing it up at a party, or just doing something that makes you feel happy and free. Give whatever you're doing all of your attention, and the guy will see that you really are having an amazing time - and not thinking of him at all! What could make him feel more jealous than that? If he catches you looking around the room for him, or trying to put on an act for him, then he won't be likely to get very jealous. Make sure he really doesn't think he's on your mind at all. That will drive...

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Убедитесь, что у него есть к вам чувства. Старайтесь хорошо выглядеть. Покажите ему, что вы весело проводите время. Будьте активны.


Jeans do not actually need to be washed as regularly as other clothing items. In fact, washing jeans too often can cause them to fade prematurely.  You really only need to machine wash jeans once ever 4 to 6 weeks. If you notice any stains during this time frame, you can spot clean with household cleaners rather than throwing the jeans in the wash. If you're up to it, washing jeans by hand can be more gentle on them than machine washing. This should be a standard practice each time you throw a pair of jeans in with the laundry. Turning the jeans inside out will prevent detergent from wearing as harshly on the dye. Jeans washed inside out will maintain more of their color. If you notice your jeans seem to fade a bit with each wash, use a color protectant detergent. You can buy this at most supermarkets or department stores. You can also opt not to use detergent at all. Vinegar can be used as  replacement and may better preserve the color of your jeans.  Detergent is meant to eliminate stains but often does not differentiate between stains and dye. Vinegar, on the other hand, will make for a milder wash, cleaning your jeans without removing dye. Vinegar has a strong smell, however. If you have a sensitive nose, using vinegar may be a bad idea. Jeans tend to fade less when washed with other dark clothing. Dark dyes can fade in the wash and swirl around with other clothes. If clothing is packed in together, less dye will fade out. Wait until you have a lot of dark clothes that need washing before washing your jeans. Jeans require a gentle wash and low temperatures to prevent fading. Set your washer for the slowest spin cycle possible and the lowest temperature water. If there's an option for a gentle wash or a hand wash on your washing machine, use it.

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Стирайте джинсы как можно реже. Выверните  джинсы наизнанку перед стиркой. Используйте средство для защиты цвета или уксус. Стирайте джинсы с другими предметами одежды. Стирайте, выбирая цикл стирки с минимальным количеством оборотов и низким температурным режимом.


Jimmy Sturr, Walter Ostanek and his band, and the Brave Combo are three names to try on your ears, but any good Internet radio site will have a polka station that is bound to bring up some catchy beats. Alternatively, most country music has a good beat for polka, too. The accordion is only recommended, not necessary. The man's left hand and lady's right hand should be extended out at an angle so that the hands are at the same height as the lady's shoulders.  The man's right hand should then go on the lady's left shoulder blade and the lady's left hand should rest lightly on the man's shoulder.  You should feel a solid connection, neither too delicate nor too heavy. This is the position you will maintain for the entirety of the dance. Make sure to always keep your back straight and your clasped hands strong. The polka is confident and carefree and your stance should reflect that. There are few dances that can be as basic as the polka. Bare bones, it's just three steps: right, left, right. Then you repeat it on the other side: left, right, left. That's it! Here's the basics:  Step forward with your left foot Meet your left foot with your right Go forward with the left foot again Step forward with the right foot (passing the left foot) Meet your right foot with your left Step forward with your right foot again. Voila! Think of it as full step, half step, half step. Full step, half step, half step. That first step is longer, followed by two shorter steps. The lady's steps are the same as the man's, but starting with the right foot going backwards: back, together, back. Back, together, back. Here's a few more details:  Step back with your right foot Meet your right foot with your left Go back with your left foot Step back with your left foot (passing the right foot) Meet your left foot with your right Step back with your left foot again. Boom! Finished. Again, remember that the first step is the largest, followed by two smaller steps. So it's full step, half, half. Full step, half, half. Polka music usually has a...

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Включите подходящую для польки музыку. Держите своего партнера в классической позиции. Разучите шаги ведущего в танце. Разучите шаги ведомого. Делайте шаги в такт с музыкой.


Jog for 1 minute, then walk for 1 minute. Then increase the time for each by one minute. Continue increasing and alternating until you jog for 5 minutes and walk for 5 minutes. Do this 3-5 times during the week. Jog for 2, 3, 4, 5, 6, and 7 minutes, with 1 minute of walking in between each stretch. Do this 3-5 times during the week. Jog for 5 minutes, walk for 1 minute, jog for 10 minutes, then walk for 1 minute, jog for 15 minutes, then walk for 1 minute. Do this 3-5 times during the week. Jog for 15 minutes, walk for 1 minute, then jog for 15 minutes. Do this 3-5 times during the week. Repeat the routine for Week 4 or move on if you've adjusted. Jog for 45 minutes, with 1 minute walking breaks every 15 minutes. Do this 3 times during the week. Jog for 1 hour, with 1 minute walking breaks every 15 minutes. Do this 3 times during the week.

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Первая неделя. Вторая неделя. Третья неделя. Четвертая неделя. Пятая неделя. Шестая неделя. Седьмая неделя.


Jogging on an uneven trail can be a great workout, but it’s going to be tough if you’re new to running. When you’re getting started, stick to flat surfaces like paved roads or running tracks. Tracks have the advantage of being softer than regular roads or sidewalks, so there’s less impact on your feet, knees, hips, and spine. Look for a spot that has good visibility and try to avoid secluded areas. Try to pick an area that is familiar to you and gets a lot of foot traffic. This will reduce your risk of injury or attack while you jog.  Ideally, you should run with a buddy. That way, you’ll have someone with you in case something happens.  If you do run after dark or in low-visibility conditions, wear bright clothes so it’s easier for drivers, cyclists, and other runners to see you. If the weather is severe or outside air conditions are unsafe, running indoors can be a great alternative to an outdoor jog. Head to your local gym or fitness center and hit the track or treadmills if you don’t want to jog outside.  Running outdoors can provide a better workout, since you’re working against wind resistance. However, you can compensate for that by setting your treadmill on a 1% incline. To reduce your risk of repetitive motion injury while running indoors, vary your speed from time to time (as well as your incline, if you’re running on a treadmill). If you’re interested in keeping track of how far and how fast you jog, as well as how many calories you’re burning, running apps can be very helpful. Many of these apps also allow you to set a route ahead of time, which can be especially useful if you’re running in a new or unfamiliar area. Install one of these apps on a smartphone or fitness tracker and get familiar with the features before you start jogging. Some popular running apps include Runkeeper, Map My Run, Runtastic, and Pumatrac.

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Начинайте бегать на ровной, горизонтальной поверхности. Бегайте в знакомой, хорошо освещенной местности в целях безопасности. Бегайте в зале или на тренажере для защиты от непогоды. Используйте приложение для бега, чтобы планировать маршрут и фиксировать расстояние.


Jogging, and other cardio workouts, will raise your heart rate and cause you to sweat. As you sweat, nicotine will pass out of your body in the sweat itself. Make sure that you jog long enough to work up a good sweat. Depending on the region you live in, the time that this takes will vary. Jog for at least 15–20 minutes. If it’s cold outside, or if you prefer not to run outdoors, you could visit the gym and run on a treadmill. Saunas are designed to provide a hot, steamy environment with causes you to sweat. This is an ideal way to pass nicotine from your system: the more you sweat, the more nicotine will pass out through your skin. Sit in the sauna for 20-30 minutes, then take a dip in the pool. Then, get back in the sauna for another 20-30. If you don’t have a sauna at your disposal, try to find other hot environments that will make you sweat. For example, lay out for a couple of hours at the local pool. to permanently remove nicotine from your body. In order to remove all of the nicotine in your body—and keep nicotine out—quit using all tobacco products. These include cigarettes, cigars, pipes, vapes (or twisps) , and chewing tobacco. When removing nicotine from your body, anything short of stopping the use of tobacco products is only a temporary fix. In addition to the possibility of nicotine addiction, smoking is tremendously harmful to your body in many ways. Stopping yourself from smoking will improve your health and decrease the likelihood of various types of cancer and disease.

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Отправьтесь на пробежку. Сходите в сауну. Бросьте курить


John’s Wort. St. John’s Wort is the alternative medicine that has some effectiveness in milder forms of depression. It has not, however, shown to be much more effective than a placebo in large-scale studies. This medicine can be purchased at natural health food stores.  Be sure to follow directions on the package for proper dosage and frequency. Be sure to buy herbal supplements from a reputable seller. Supplements are only very loosely monitored by the FDA, and as such, levels of purity and quality vary from manufacturer to manufacturer. Do not take St. John's Wort with medications such as SSRIs. This can cause your body to have too much serotonin, which can be life threatening. St. John's Wort can make other drugs less effective when taken at the same time. Drugs it can affect include oral contraceptives, antiretroviral medications (e.g., drugs to treat HIV), anticoagulants (e.g., Warfarin), hormone replacement therapies, and immunosuppressant medications. Work with your doctor if you are on other medications. Because of the lack of evidence supporting the effectiveness of St. John’s Wort, the American Psychiatric Association does not recommend it for general use. The National Center for Alternative and Complementary Medicine recommends caution in using homeopathic remedies and encourages open discussions with healthcare providers so that treatment can be coordinated and safe. Another alternative supplement is S-adenosyl methionine (SAMe). SAMe is a naturally occurring molecule, and having low levels of SAMe have been linked to depression. SAMe can be taken orally, intravenously (an injection into a vein), or intramuscularly (an injection into the muscle) to boost your SAMe levels.  The preparation of SAMe is not regulated and the potency and ingredients can vary among manufacturers. Be sure to follow directions on the package for proper dosage and frequency. Acupuncture is a part of traditional Chinese medicine that uses needles inserted at specific parts of the body to correct energy blocks or imbalances...

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Зверобой (в виде добавок). Добавки с S-аденозилметионином. Иглоукалывание (акупунктура).


Join a 12" section of pipe with a 18" section of pipe using a T joint. Cap both ends in L joints. Make a second, identical piece. Join these two sides together at the L joint on end closer to the T joint using a 26" pieces of pipe. Make a separate piece with a T joint at the center and two 12" pieces. Then, join at the upper ends together with this piece.  All pieces should be dry fit before doing any trimming. Your end shape should be a rectangle. If your pieces aren't fitting together right, they can be trimmed down. The long side T joints should be facing into the inside of the rectangle. The upper T joint will need to be adjusted but will likely be around a 45 degree angle from the line of the long side. Place a 2" section of pipe into the long side T joints and cap with a mirrored T joint. Make the long sides the same as with the vertical section (12 and 18" pipe sections capped with L joints). However, join the ends closest to the center T joint with an 18" section and the other end with 8" sections and a T joint. You should now have two rectangles, one inside the other, and joined at their lower third point. The seat is formed between the short portion of the horizontal section and the long portion of the vertical section. The chair rests on the long end of the horizontal section and the short end of the vertical section. Adjust the angle that the two pieces meet at until you like the angle of the back and seat. Measure the distance between the remaining T joints on the long sides needed to create the angle you want. Cut a piece of pipe to your desired length and insert it into the two T joints. A sling which reaches between the top part of the chair and the front edge of the seat creates the space for you to sit down. You can make this sling out of fabric or you can even make it out of something like Duct tape. All it is is a long section of fabric with tubes at either end that you fit onto the PVC pipe. You can sew these tubes into place or you can even cheat and use iron on velcro. Your PVC beach...

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Соорудите вертикальную секцию. Создайте соединение. Соорудите горизонтальную секцию. Определитесь с углом наклона. Отрежьте и вставьте заднюю подпорку. Натяните лоскут. Наслаждайтесь своим творением!


Join a club, try out for a sports team, or hang out at places where there are likely to be others who share your passions or interests. Not only will this introduce you to lots of new people, it will also eliminate the difficulty of coming up with things to talk about, since your similarities are the very reason you’re there. If reading is your thing, you might consider starting a book club that convenes every couple of weeks. Invite your close friends to be the first members, then have them reach out to their friends to begin bringing new people into the fold. Practice opening yourself up to others by striking up conversation with various people you encounter throughout the day. It could be a classmate, a bank teller, your yoga instructor, or the guy ringing you up at the grocery store. A simple, “How’s it going?” could be the seed that blossoms into a lifelong friendship.  Keep an eye out for things that you and the other person have in common, such as a favorite band, TV show, or brand of sneaker. Topics like these can be good icebreakers.  Get rid of any notions you may have of separating your "social life" from your "professional” or “academic” life. Even if you’re not the most social being, you should make it your goal to be sociable in all areas of your life. ” Every new situation you find yourself in is a chance to meet new people. The next time someone invites you to a party where you don't know anybody, or asks you to take part in a social outing that you would ordinarily avoid, make it a point to say yes. You never know who you might end up connecting with there.  Putting yourself in unfamiliar situations can be scary. Just keep in mind that most people will want to like you the first time they meet you. And, if you don't know them to begin with, you really have nothing to lose. You don’t always have to say “yes” to everything. If the idea of doing something makes you uncomfortable, it’s okay to respectfully decline. These days, technology makes it possible to stay socially engaged without ever...

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Окружите себя единомышленниками. Разговаривайте с незнакомцами. Заведите привычку говорить «да». Находите друзей онлайн.


Join a gym that has a lap pool (25 yards/meters at least). Swimming throughout the year will increase your strength, endurance, and stamina. It will also keep you in contact with fellow year-rounders who can support your efforts. When you don’t have anyone to talk with at the pool, swimming can feel like a chore, and a lonely one at that. Going to work out with other swimmers might score you free training advice for free. At the very least, you’ll make friends who share your desire to become a better swimmer. This will lead to a sense of accountability, something that really helps when dragging yourself out of bed at five in the morning. Both are great opportunities for all swimmers to get technique help on each swimming stroke. They are also great ways to meet fellow swimmers who will help bolster your goal to become a better swimmer. There are four basic strokes (butterfly, backstroke, breaststroke, and freestyle) and you should try to learn them all. While you’ll always have a favorite, being a well-rounded swimmer will help to keep swimming challenging and interesting.  When you swim all strokes, your use more muscles. Your body will also get a much better workout. You’ll see and feel the results faster when you utilize all four strokes. The risk of injury while swimming is decreased because you aren’t always stressing the same muscles with the same movements. The musculature is more balanced.  The skills you learn from one stroke transfers into skills into a different stroke. For example, the underwater undulation you employ when kicking off the wall into breaststroke is transferable to the underwater undulation you’ll use when starting in backstroke. Adding flip turns eliminates the stop-and-start rests at the end of each lap. You’ll become a better distance swimmer when employing these maneuvers. You’ll also save energy when you push off the wall, propelling yourself into a good position to begin your stroke. It’s also a great way to see where your opponents are.  Exercising your core while you learn...

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Плавайте круглый год. Запишитесь в секцию плавания. Попробуйте стать членом команды пловцов или запишитесь на курсы отработки техники плавательных стилей. Выучите различные стили плавания. Изучайте технику разворотов. Ищите и записывайтесь на занятия по плаванию, различные кружки, секции и соревнования поблизости. Отрабатывайте технику движений, засекайте время выполнения упражнений. Научитесь засекать время своих заплывов. Плавайте как можно чаще. Участвуйте в соревнованиях по плаванию в вашем бассейне.


Join activities that you are interested in and in which you're always interacting with people, such as a team sport or a hobby club.  By having to interact with your teammates, you’ll have plenty of opportunities to practice conversing. Get to know your teammates slowly over time and become more at ease chatting with them. Seek a role in the group, such as timekeeper or note taker. When you have a task to fulfill, it takes some of the pressure off chatting. Try some icebreakers such as mentioning you’re in the same biology class or that you really like her cool purse. When you are out with your friends or family, try to initiate conversation within the group. After a while, you'll become comfortable engaging people in a casual manner. Chances are, she will be happy to have someone else to talk to. Helping a girl have a good time at a party that she was dreading will not only increase your confidence but make you feel good for helping someone out. Don't be afraid to chat up everyone you meet, from the senior doing her groceries to the bank teller. Practice makes perfect and the more outgoing you are, the more comfortable you will become. Slowly increasing your efforts to talk to new people is what psychologists would call graded self-exposure and is a common technique in overcoming fears. Be yourself. Many girls are good at spotting braggers and show-offs and those types can be a turn off. Girls do tend to like funny guys who are just being themselves. Don't worry about a clever opening line. Though they might work on TV, most girls think they’re cheesy. Instead, start by introducing yourself and ask her how her day is going. When you find yourself in a group situation at school or work, be prepared to exchange pleasantries. For example, someone may ask if you're doing anything interesting over the weekend. This is a great opportunity to share something about yourself and, at the same time, extend the conversation and show interest in what she has to say.  When you go into a new social situation, try to have...

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Выбирайтесь в люди и общайтесь. Учитесь заводить разговор. Поговорите с девушкой, которая сидит одна. Разговаривайте с большим количеством людей. Будьте настоящим. Всегда будьте готовы. Учитесь слушать Отправляйтесь на свидание в какое-то интересное место.


Join clubs and extracurricular activities such as the school sports teams, drama clubs and other things that might put on performances for the local community, or have competitions against other schools. If you see someone being mean to another student, stand up for them. Get yourself known as a great friend and helpful person and people will respect you. Besides, if they can rely on you to help them, chances are you can rely on them when you need help. If someone looks upset and is on their own, go and check on them. Invite them to hang out with you. If someone is sitting alone at lunch, invite them to sit with you, or go to sit with them. Perhaps they're very insecure or just need someone to talk to. If you befriend them, you can help them gain confidence in themselves. If they're on their own because they have no friends, chat to them, invite them to go shopping with your friends or to a movie. When in a conversation, don't dominate it by going on and on about yourself. Remember: almost everyone's favorite topic is themselves. People will feel like they belong, and they'll feel happier and more comfortable in front of people, rather than a loner.  Once you are done with homework, have some fun. Maybe catch up on TV or start that book that you've been dying to read.

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Доказано, что ученики, занимающиеся внеклассной деятельностью (3–5 кружков, секций и тому подобного), лучше учатся в школе, так что не перегружайте себя, но и не сидите без дела. Поддерживайте других учеников. Будьте добры к людям и считайтесь с их чувствами. Не говорите только о себе. Выставите свою кандидатуру на должность президента класса, члена школьного совета, старосты или кого-то в этом роде. Расслабьтесь!


Joining a new sport, hobby, or club can help you come out of your shell and get used to talking to people. Figure out something you'd be interested in and ask you parents if you can start doing it. Being in an atmosphere that forces you to talk to people will open you up and help you become less shy.  Join your school's football, soccer, wrestling, basketball, cheerleading, or chess team. Pick whatever interests you the most. If you're not sure what programs your school has, ask a teacher or someone who works in the office. There are also out-of-school programs like art classes, martial arts classes, dance classes, or religious study. Ask your parents for help with signing you up for classes or giving you a ride to practice. One reason that might make you shy and unable to talk to girls is that you're scared they won't like you back. You can reduce this by introducing yourself to more people. The more you get used to talking to people, seeing what they like, and realizing that people enjoy your company, the less you'll feel anxious meeting new ones.  If someone doesn't like you it doesn't mean that you're a bad person or that there's something wrong with you. It just means that their personality does not mesh well with yours. In life, you have to realize that everyone won't necessarily like you, just as you don't like everyone you meet. It's easy to automatically think that the girl you're going to ask out is going to say no, but it's not helpful to think this way. Instead of assuming that she will say no, believe in yourself. Think about your positive traits and be proud of the things that make you a unique person. Instead of telling yourself "I can't ask her out, I'm too scared" say "I can't ask her out right now, but I'm working on my confidence." The more you wait and think about introducing yourself or asking the girl out, the more you'll over-think the situation, and it could become awkward. Instead of coming up with a complex plan, just go for it. The best way to overcome your shyness and fears is to...

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Попробуйте что-нибудь новое. Старайтесь общаться с людьми как можно чаще. Верьте в себя. Будьте готовы рискнуть.


Joining a professional association, such as the National Organization of Professional Organizers or the Institute for Challenging Disorganization, is a great way to learn more about the profession and start the important process of meeting people and networking.  Join the organizations' listservs for access to the knowledge of thousands of other professional organizers. Ask a lot of questions, attend gatherings and conferences, and be as active as you can within the association. Making a name for yourself there will give you credibility as you move forward with your career. As you get to know professional organizers, ask if you can assist with a project. This is a good way to prove yourself and learn more about professional organizing. Professional organizing associations offer in-person classes ranging from Intro to Professional Organizing to Transference of Organizational Skills to guide you forward in the beginning of your career.  Some associations offer teleclasses or webinars, which are conducted online. These are generally less expensive than in-person classes. Keep in mind that the classes offered by organizing associations don't necessarily result in a degree; rather, they are designed to educate and build confidence. Some companies offer training programs, with classes building toward a certification issued by that company. Some specialize in business organization, and others in personal organization. Be sure to conduct a lot of research before signing up for a training program. These programs can be expensive, and won't necessarily lead to more clients or a better career. It's important to make sure the training program you choose is recognized as a reputable program by other professional organizers.

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Вступите в сообщество профессиональных организаторов. Получите соответствующее образование. Рассмотрите возможность прохождения программы профессиональной подготовки.


Joints become weakened and painful when they are inflamed, so adding foods that are known to be anti-inflammatory to your diet may help keep your knees strong.  Fish, flax seeds, olive oil, avocados, and whole fruits and vegetables are said to have anti-inflammatory properties. Vitamin E is believed to hinder enzymes that break down the cartilage in the joints. Spinach, broccoli, peanuts, mango, and kiwi are excellent sources of vitamin E. Bone health is also important for knee strength, so take measures to prevent osteoporosis. Cow milk, yogurt, soy, cheese, and goat milk are good sources are calcium. Leafy greens are also beneficial. If you experience a lot of knee pain doing certain activities, chances are you aren’t strengthening your knees by continuing. Try lower impact exercises for a while to give your knees a rest. After a few months of focusing on leg muscle strength and flexibility, you may find you’re able to do your favorite activities without pain.

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Добавьте в свой рацион противовоспалительные продукты. Убедитесь, что вы потребляете достаточное количество витамина Е. Ешьте больше кальция. Прекратите занятия, которые причиняют боль.


Jokes are a great way to have fun in a short amount of time, and laughing puts everyone in a happier, more relaxed mood.  Learn some funny dad-appropriate jokes and tell him one at the breakfast table, when he gets home from work, or whenever he looks like he needs a laugh.  Then ask him to tell you one of his favorite jokes in return. If you don’t know any good jokes, there are lots of great joke books for kids at the library, and many websites full of funny jokes.  Search for “jokes for kids” and get ready to start laughing. If your dad doesn't play a lot of video games, or isn't familiar with the games you like to play, give him a lesson! Invite your dad to play Minecraft or another video game you like.  Show him how the controls work and explain what the point of the game is.  Then give him a little while to get into it before you start killing him or blowing up his stuff. It can get pretty silly when non-gamer parents first try to play video games.  Go easy on your dad, and don't be too upset if he doesn’t enjoy your game as much as you do, OR if he turns out to be a lot better at it than you! Board games are even better than computer games for spending quality time with another person, because you actually have to look at each other and talk!  Get out your favorite game out and set it up, and ask your dad if he’d like to play.  You two will be having fun in no time! Doing chores may not sound like a lot of fun, but you might be surprised how much fun it can be to help your dad cook dinner, or do the grocery shopping, or help him with yard work.  If your dad is really busy, or you have a lot of siblings, this might be your best chance for getting some one-on-one time with your dad.  He will be pleased that you offered to help, and it will give you a chance to spend some quality time together.  Plus, if your dad gets finished doing chores early, he might have time for a more fun activity afterwards. Make chores more fun by turning them into a competition.  For example, if you are raking leaves, challenge...

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Расскажите отцу шутку. Предложите папе поиграть с вами в видеоигры. Предложите папе сыграть в настольную игру. Предложите отцу помощь в работе по дому. Попросите отца рассказать вам историю из своего детства. Проявляйте терпение к отцу.


Jolt yourself out of your moody slump by doing a few minutes of a simple physical activity. Get outside and go for a 10-minute stroll to get some fresh air. Try loosening up with a round of jumping jacks, or dance around your room to your favorite song.  These activities will give you a burst of energy and will improve your mood. Plus they’ll help get your brain into a receptive state, which will make your studying more effective.  If you can do this, you’ll start building momentum that will lead you into a productive study session. If you’re feeling groggy and unmotivated, start by taking a cold shower or washing your face to wake you up. Wear soft fabrics that feel good on your skin and avoid clothes with itchy tags or too-tight waistbands that will distract you. Choose clothes that are familiar and well-fitting. Make sure you’re dressed properly for the weather and bring along an extra layer if needed. If you have long hair, tie it back so that it doesn't fall into your eyes. Make sure your study duds don’t feel too much like your sleepwear or you might start to doze off. Whether you’re working at your dorm room desk or at the corner table in a coffee shop, clean up the area by getting rid of any trash first. Remove anything unrelated to your study tasks from your workspace. If necessary, set everything else aside; you can deal with the mess later. Once you have a clear surface to work on, lay out all the books, worksheets, notebooks, pens, highlighters, sticky notes, and other materials you’ll need.   When choosing a workspace, eliminate as many distractions as possible. Face away from the fridge or the window if those things catch your attention. Sit at a separate table from your friend so you don’t bother each other too much. Consider making your study space warm and inviting so you look forward to spending time there. Decorate the walls with photos of you and your friends, place a cheerful house plant on your desk, and choose a comfy chair to sit in. If you’re working on a computer, close out of any...

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Прогуляйтесь или подвигайтесь, чтобы настроиться на позитивный лад. Освежитесь и переоденьтесь в удобные вещи. Приведите в порядок рабочее место и разложите учебные материалы. Включите компьютер и закройте все ненужные вкладки перед началом работы. Выключите или переведите телефон в беззвучный режим. Пейте воду и не забывайте подкрепиться. Слушайте приятную музыку.


Journaling can be a great way to process your thoughts while your partner is away. You can also easily keep a journal if you're deployed. Write in a journal a few times a week, chronicling your thoughts and emotions regarding your partner's absence. When you and your partner are reunited, share some of the most heartfelt sections of your journal with your partner. While distance is difficult, it can sometimes provide the opportunity for self-exploration and personal growth. While your partner is away, take this as a chance to explore some of your own interests and passions. Join a book club. Take a cooking class. Take up a new hobby, like running or knitting. Try to make the most of the time you have alone to better get to know yourself and your interests. If you're deployed, it may not be difficult to keep busy. A particularly active deployment should keep your mind engaged. However, some deployments are less hectic than others. While it may be hard to, say, join a cooking class when deployed, you can look into solitary pursuits. You can try reading and writing, for example. Try to explore subjects that interest you by reading books on these subjects during your spare moments away. During your separation, you and your partner should both have access to healthy support networks. People are social by nature, and even if your partner is gone you need people you can reach out to.  If you're being deployed, do not hesitate to get close to your fellow soldiers. Open up to them about your struggles and stress, and talk about how you're managing your long distance relationship. If you're staying at home, reach out to friends and family members. You should also reach out to your partner's friends and families. Spending time with people close to your partner can help you feel close to him or her from a distance. It's important to keep things in perspective while your partner is away. Have friends and family members you can talk to when you feel frustrated or afraid in your partner's absence. If you know another person...

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Ведите дневник. Занимайтесь тем, что вам нравится. Окружите себя людьми. Старайтесь мыслить шире.


Journaling can help you to understand what may have caused you to feel paranoid and it is also a great way to relieve stress. It can also help you identify your triggers, or people, places, and situations that seem to inspire your paranoia. To get started with journaling, choose a comfortable place and plan to devote about 20 minutes per day to writing. Think about situations in which you feel paranoid. For example:  When do you feel the most paranoid? At night? Early in the morning? What is it about that time of day that makes you feel paranoid? Who do you feel paranoid around? Is there a person or group of people who make you feel more paranoid? Why do you think those people make you feel more paranoid than usual? Where do you feel the most paranoid? Is there a place where your paranoia peaks? What is it about that place that makes you feel paranoid? In what situations do you experience paranoia? Social situations? Is there something about your surroundings? What memories come to you when you experience these feelings? Once you have identified the situations and people that seem to be contributing to your paranoia, you can make a plan to reduce your exposure to these triggers. While some people, places, and situations may be unavoidable, such as work or school, being aware of what triggers your paranoia may help you to minimize your exposure to other things that you can avoid. For example, if a certain route home from school makes you feel paranoid, take a different route or ask a friend to accompany you. In the case of triggers that you cannot avoid, learning to question your paranoid thoughts may help you to reduce or eliminate the way that you feel about these people and situations. The next time that you find yourself thinking paranoid thoughts about a person, place, or situation, ask yourself the following questions.  What is the thought? When did I have it? Who was there? When was it? What happened? Am I having a thought that is based on fact or opinion? How can I tell? What am I assuming or believing...

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Write a summary of the previous text in Russian:

Начните вести дневник для записи своих мыслей и чувств. Составьте план по избеганию или снижению частоты столкновений со спусковыми механизмами паранойи. Научитесь ставить под сомнение свой ход мыслей. Отвлеките себя от параноидальных мыслей. Не занимайтесь самобичеванием. Поймите, нуждаетесь ли вы в профессиональной помощи.


Juice 1/2 of a peeled grapefruit, 15 seedless red or green grapes and 1 1/2 cups of blueberries for delicious way to kickstart your day. Juice 2 granny smith apples, 1 peeled orange, 1 cucumber, 4 washed kale leaves and 1/4 of a peeled lemon for a drink that's sure to give your digestive system a wake-up call. Juice 1/2 a beet, half a cucumber and 5 carrots for a vibrantly-colored midday boost. Juice 2 tomatoes, one or two peeled garlic cloves, 1/4 of a peeled lemon and a handful of basil leaves for a lunchtime treat that's like bruschetta in a glass. Juice 4 washed kale leaves, 2 cups of spinach, 2 apples, 2 celery stalks, 1/2 a cucumber, 1 carrot and a 1 inch (2.5 cm) piece of ginger root for a filling drink packed with vitamins and nutrients. Juice 1 sliced beet, 1 carrot, 1 cucumber, 4 kale leave, 1 green apple, 1/4 of a peeled lemon and 1/4 of a peeled lime.

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Утренний грейпфрутовый сок. Утренний стимулятор пищеварения. Обеденный сок из свеклы. Томатный сок по-итальянски. Зеленый сок на ужин. Сок «Вечерний закат».


Juice from 1/2 a lemon (or 1 tsp. of concentrated lemon juice) 1 or 2 tbsp. of baking soda 1 tsp. honey Brown sugar to desired thickness Use a fork or a whisk to combine the lemon juice, baking soda, and honey in a bowl. Ensure that the mixture is smooth and free of clumps. How much brown sugar you add will depend on your own tastes. If you want the paste to be thicker, add more sugar; for a lighter, runnier exfoliating paste, add less sugar. Make sure the paste is free of lumps. Also make sure that it is not too runny, otherwise it may drip into your eyes or on your clothes or furniture. Use lukewarm water and gently massage your face as you wash it. Be sure to rinse it well. Be gentle as you pat your face dry so as not to irritate your skin. Using gentle, circular motions, apply the mixture to your face and neck with your fingertips. You will likely feel some light tingling and tightening. This is the mask doing its job! If your skin begins to burn, however, wash the mask off right away. Dampen a washcloth with lukewarm water and then use gentle, circular motions to move the mixture from your skin. You may need to rinse out the cloth and re-wet it a few times to completely and thoroughly remove the mixture from your skin. Use the coldest water you can handle, as this will help close your pores and lock in the benefits of the mask. Afterward, gently pat your face dry with a clean, dry washcloth. Once your face is clean and dry, apply your favorite moisturizer to your face and neck. Even without the moisturizer, you should notice that your skin is smoother and brighter even after one treatment. Only do this mask once a week. Doing it more than that may cause your skin to become dry and irritated. The mask should improve the quality of your skin and reduce the appearance of acne.

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Вам понадобится следующее: Смешайте лимонный сок, пищевую соду и мед. Добавьте коричневый сахар, чтобы получить нужную консистенцию. Перемешайте ингредиенты, чтобы получить однородную пасту. Умойтесь мягким средством и досуха промокните кожу. Нанесите смесь на лицо и шею. Оставьте смесь на 5–15 минут. Снимите маску влажной махровой салфеткой для лица. Обдайте лицо холодной водой. Увлажните кожу. Повторяйте процедуру раз в неделю.