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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

Начните разговор. Выбирайте подходящий момент. Напишите письмо.


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


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

TL;DR in Russian:

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


It can help stabilize crumbling wood. Ideally, you want to get at the sound pieces of wood and harden them. There shouldn’t be any oil or paint on the area you are treating, or it will prevent absorption. The surface needs to be completely dry for it to work. Place your wood on top. Wear gloves, a ventilation mask and safety glasses. Pour it on a disposable bristle brush in a size that will reach all parts of the wood that needs to be stabilized. Apply several coats in succession to improve the strength of the wood. The surface should be shiny. Fill any voids with wood filler before refinishing the product.

TL;DR in Russian:

Купите отвердитель древесины Minwax или другой марки для небольших проектов или повторной отделки. Отшлифуйте поверхность, удалив максимально возможное количество гнилой древесины. Влажную поверхность можно высушить феном для волос. Организуйте закрытое рабочее пространство. Хорошо встряхните банку с отвердителем. Обработайте участок отвердителем. Оставьте высыхать на 2-4 часа.


It can help to exercise daily, strengthening your muscles and increasing mobility in order to reduce pain and inflammation. Try exercises that can be done to improve your overall health including walking, swimming, water aerobics. Strengthening the abdominal muscles can help to stabilize your entire core and spine. Regularly taking the time to tone up the core can be a great way to relieve stress on the spine.  Lie on your back on a flat surface while keeping the pelvis and spine in a neutral position. Bend your knees and tighten the lower abdominal muscles, by pulling your belly button closer to the spine without holding the breath. Breathe evenly while maintaining the contraction of the abdomen and hold it for ten seconds. This should be done in 3 sets of 10 repetitions each and can be done once daily. This exercise can improve the flexibility of the lower hips and spine and improve mobility. Increased mobility relieves stress on the back and can reduce pain and tension in the spine.  Start by lying on your back while bending both knees. Bring one knee to the chest until you feel a gentle stretch on the lower hip and spine. Hold this position for 5 seconds and then lower the leg slowly. You can perform 10 repetitions on each leg, once daily. Many people with a degenerative spine have tightness of the hamstring muscles (the muscles found at the back of the thigh). This tension can increase pressure on the back and further aggravate the spine and musculature of the back.  Start by lying on your back with one leg raised. Hold the strap that around the foot of the raised leg. Use the strap for support and to elevate the leg until a stretch is felt at the back of the thigh and knee. Hold this position for 30 seconds and then lower the leg slowly. You can repeat this stretch 3 times on each leg, once daily.

TL;DR in Russian:

Вы должны понимать, что тренировка других частей тела может помочь укрепить спину и облегчить боль. Делайте упражнения, которое укрепляет живот. Прижмите колено к груди, чтобы улучшить гибкость. Выполните растяжку подколенного сухожилия.


It can help to have an outside perspective while coming up with possible choices and consequences. Ask a trusted friend to brainstorm with you to make your list. Explaining and defining emotions is a complex and often painful process. This is why the majority of work done in psychotherapy targets these issues. A therapist is trained in moving you through processes of deeper emotional clarity. They are also skilled at spotting aspects that don’t match up, which we are often unaware of. The subtleties can shed light on how you truly feel. If you find that you are continually in a situation you cannot resolve, seek out professional help to work through your patterns. You may also want to seek help if you feel there is an unproductive pattern with how you approach situations. Additionally, if you find that a person or situation brings up feelings from the past, you will want to seek a professional to help you sort through your feelings. A therapist can help you identify complex emotions, even the emotions that are hard to admit. A therapist can aid you in obtaining the necessary skills to approach others in a productive way that is respectful to all parties.

TL;DR in Russian:

Обдумайте ситуацию с надежным другом. Обратитесь к психотерапевту. Разберитесь со сложными эмоциями.


It can hurt to feel sad, so it's normal to want to switch off the sadness and feel happiness again. Usually this is easier said than done, but sometimes you just need a change in perspective. If you're in a mental rut, and you feel ready to open the curtains and let in some sunlight, try different techniques to help you stop being sad. When you feel sad about a particular event or problem, it's hard to just make the feeling go away. Once you've given yourself time to fully experience the sadness, the load should start to lighten. You can help the sadness recede more quickly by staying healthy, talking it out, and using other methods that help you stop feeling sad. When the sadness is ready to go away, it will. Sometimes, no matter what you try, you can't stop feeling sad. Distracting yourself or trying to escape from the feeling will only set you further back. If you've been sad for awhile and you don't know why, or if your sadness seems to be stuck, talk to someone who can help. Even though there probably won't be a quick fix, working through your sadness with a therapist trained to help will be the best way to overcome it in the long run.

TL;DR in Russian:

Старайтесь отгонять печаль, когда вы хотите испытывать другие эмоции. Не задерживайтесь на грустных мыслях. Не игнорируйте постоянные приступы печали.


It can instruct you on recommended garbage disposal repairs and give you a diagram of the disposal before you take anything apart. This tool is usually kept near the disposal for small repairs. A hex wrench is a small, thin metal tool. It has 6 sides and it tightens the mounting bolts on the disposal. It is often referred to as a hex key and is used for bike repairs and furniture construction. Occasionally, wall switches are not properly connected, so there should be no chance that power can get to the impellers. Attempt to see down the disposal and find the cause of the clog.  Rock it from side to side between the impellers to try to loosen any caught food. If you find some hard object, such as a bone, try to grasp it with tongs and pull it up. It is preferable to forcing it down the hoses. If you believe it is still clogged, leave the power off. You will need to go underneath the sink and remove the hoses that attach to the disposal. You can clear the impellers with the hex wrench from below. Turn on the disposal. See if the disposal appears to be running better.

TL;DR in Russian:

Если можете, найдите руководство по эксплуатации измельчителя. Найдите шестигранный шлиц, который продавался вместе с измельчителем. Выключите измельчитель на автоматическом переключателе. Направьте фонарик на измельчитель. Вытащите крышку в раковине, если это возможно. Вставьте в измельчитель шестигранный ключ или ручку деревянной ложки. Включите питание, когда решите, что убрали засор в измельчителе. Включите воду.


It can often be easy to slide back into kid-oriented instruction styles during swimming lessons with adults. But remember that your adult students may already be anxious or uncomfortable. The last thing they need is to be treated like a child on top of everything else.  Praise them when they deserve it, kindly explain how they can improve what they're doing, and always address them with respect and consideration. Give your students time to understand, to ask questions, and to learn at their own pace. Each student learns differently and reacts to various teaching styles differently. Observe your students and see how they seem to learn the best. Then, tailor your instruction to fit each student. For example, some learn by watching someone else do the thing, while others learn by doing and receiving feedback. Don't focus on what the adult swimmer is doing wrong. Instead, encourage them by telling them what they are doing right and providing tips on how to improve what they are already doing. If the student is struggling with a particular stroke, try saying something like, “Your side-to-side head motions are great! Now let's focus on trying to keep your arms straight all the way through the stroke.”

TL;DR in Russian:

Говорите с ними как со взрослыми. Подстройте свой стиль обучения. Сохраняйте позитивный настрой.


It can seem difficult to avoid being drawn into a debate. When faced with a very argumentative person, it is important to remind yourself that your antagonist does not likely want to hear your opinion. Nothing you say will be convincing enough to settle the argument, and an argumentative person will likely not admit it even if they are wrong. Save yourself a headache and just say you're not going to debate the topic. When talking to an argumentative person, it's best to keep the conversation as trivial as possible. If a topic comes up that often causes disagreements or that many people debate, like gun control or abortion, say that you do not want to talk about it or that topic doesn't interest you. Change the subject. If you sense an argument coming, instead of disagreeing try to steer the conversation in a different direction. . Don't let yourself get riled up. Letting an argumentative person see that the argument is getting your emotions going will likely give him the sense of victory or superiority he secretly craves and urge him to keep arguing. If you appear to be unaffected by the disagreement, the other person will feel unsatisfied with the results. Eventually he may even give up arguing with you and seek out a more excitable target. Keep your voice quiet. When one person raises their voice, the other feels compelled to be louder. Speaking quietly may even make you seem wiser, which will annoy your opponent. Check your watch or the messages on your phone. Let him know you have more important things to do and excuse yourself. Disputes give argumentative people a sense of superiority. By displaying your lack of interest in discussing the topic you will seem superior yourself. Say something like, "You're probably right, but I like my way." Once you have done this there is nothing left to argue about. You can also nod your head without agreeing. Let him state his opinion and then move the conversation onward as though an agreement was made. Make noises of agreement without agreeing. This helps to slow...

TL;DR in Russian:

Не спорьте. Избегайте злободневных тем. Сохраняйте спокойствие Выглядите скучающим. Согласитесь, не соглашаясь.


It can take a few days to have an effect, but some people find tomatoes naturally lighten and bleach facial hair. All you need to do is rub a small slice of tomato across any dark facial hair for about five minutes and then rinse off the juices. Place about half a cup of papaya pulp in a bowl with a tablespoon of milk. Work this into a thick paste and then dab it on any unwanted facial hair. Leave it on for 10 minutes before washing it out and see if you notice any lightening. There are no rough guidelines for the amount of these ingredients to use. Simply mix salt and turmeric into lemon juice and milk until you have a thick paste. Then, scrub the mixture into your face for five minutes before rinsing it off. You may notice that your facial hair has bleached slightly. Mix two cups (475 mL) of sugar with a quarter cup (60 mL) of lemon juice and half a cup (120 mL) of water. Heat it over a low flame on your stove until it turns brown, stirring constantly. Let the mixture cool slightly, so it's warm to the touch but not scalding. Apply the mixture to your face using a butter knife. Use waxing strips to hold the mixture in place. Pull the mixture off in the opposite direction of your hair growth immediately. The mixture does not need to stay on. This should both lighten and remove unwanted facial hair.

TL;DR in Russian:

Протрите лицо помидором. Используйте смесь из молока и мякоти папайи. Испытайте смесь куркумы, соли, молока и лимонного сока. Используйте сахар и лимонный сок.


It can take days or weeks for the thickness of your blood to change due to dietary and lifestyle habits alone. Start making these changes as early as possible to maximize the potential impact they have on your blood.  Talk to your doctor before altering your diet. They'll be able to give you specific instructions about any dietary changes you should make before your surgery. Preoperative instructions from your doctor may include not eating garlic, cayenne, flax seeds, green tea, tomatoes, eggplants, and potatoes. These foods can affect anesthesia and the thickness of your blood.  You may also be asked to avoid foods that are known to cause allergies, like nuts, eggs, milk, fish, wheat, and soy. Vitamin K plays an important role in maintaining a normal thickness of the blood. As long as you're eating a well-balanced diet, you should be getting enough vitamin K. Make sure your diet includes foods like:  Leafy greens Meats Dairy Alcohol tends to thin the blood and cause more bleeding to occur, so you should avoid consuming alcohol as much as possible at least one week before surgery. An occasional glass of wine or some other alcoholic beverage relatively low in proof may not necessarily cause much of a problem for someone whose blood has a normal consistency, but even that can cause adverse effects for someone whose blood is thinner than average. Your safest option is to avoid alcohol completely until after the surgery is over. Proper hydration is an essential component of healthy blood. If you're dehydrated, the volume of blood pumping through your circulatory system can decrease, causing it to thin out have difficulty coagulating.  Excessive hydration can also cause your blood to become too thin, however. As you drink more, more fluid enters into your blood, thinning it out. It's best to maintain standard, healthy levels of hydration prior to surgery to avoid complications. Try to consume eight 8-oz (250-ml) glasses of fluid each day. Salicylates blocks your body's ability to absorb vitamin K, thereby...

TL;DR in Russian:

Измените свое питание за одну-две недели до операции. Следите, чтобы питание было сбалансированным и богатым витамином K. Откажитесь от употребления алкоголя. Пейте воду в достаточном количестве. Избегайте салицилатов. Следите за потреблением витамина E. Постарайтесь не принимать пищевые добавки, не проконсультировавшись с врачом. Ограничьте физические нагрузки.


It can thicken up as it sets, so you may need to moisten the mixture. Slowly add more water or your chosen liquid until the henna is back to a smooth, mud-like consistency. Henna will stain anything that it comes into contact with, including your skin, so it’s important to make sure you’re covered. Applying petroleum jelly or another thick cream or balm along your hairline, ears, and necks will prevent the henna from staining your skin. Make sure to wear rubber, latex, or some other type of protective gloves while you’re applying the mixture to your hair.  Wear clothes that you don’t mind getting stained when you apply the henna because drips or spills may happen, and you won’t be able to get the color out of your clothing. It’s a good idea to apply your henna in the shower or bathtub, so you don’t have worry about getting it on your furniture, carpeting, or other surfaces. If you do get henna on your skin, wipe it away immediately. The longer that it sits on your skin, the worse the stain will be. It can take several days for a henna to fade from the skin. Henna is thicker than other types of hair dye, so it can be difficult to ensure that you spread it all over your head. Working with individual sections of hair makes it easier to saturate all of it. Gather all of your hair and clip it up, leaving only a small section, approximately 1-inch wide, to start with. You want to really saturate the hair with the henna mixture, so don’t be afraid of applying too much. Take your time to ensure that you cover every strand with the henna too.  Do your best to avoid getting henna on the sections that you’re not working on at the moment. Henna can tangle your hair very easily, which may make it harder to work with the other sections later. You can use a piping bag or squeeze bottle to apply the henna if you're having trouble controlling where it goes, but it's usually easier to use your fingers so you can really work it into your hair.  For total coverage, apply the henna all the way up to your scalp. You may notice...

TL;DR in Russian:

Проверьте консистенцию хны перед нанесением. Защитите себя от пятен. Разделите волосы на пряди. Нанесите хну на каждую прядь своих волос. Накройте голову целлофановой шапочкой или пленкой.


It can withstand 160 PSI (1103.16 KPA) at 72 degrees (22.22 degrees Celsius) and is suitable for rigid construction projects.    The most common use for schedule 80 pipe is in underground electrical conduits. They are very stiff and suitable for rigid frameworks.    This pipe is ideal if your project requires minimal flexibility while demanding a strong framework. The actual exterior diameter of a 1 inch PVC pipe is not 1 inch, but rather 1.32 inches (3.35 cm). They are commonly used to build a strong sturdy platforms, like shelves, tables and walls. The actual exterior diameter of a 1-1/4 inch PVC pipe is not 1-1/4 inches, but rather 1.66 inches (4.22 cm). They are also very heavy and expensive. However if your project requires a good foundation, 2 inch PVC pipes are ideal. They work well for canister-style projects (in conjunction with end caps) like garbage bag holders.     Note: The actual exterior diameter of a 2 inch PVC pipe is not 2 inches, but rather 2.38 inches (6.05 cm).

TL;DR in Russian:

Сортамент 40 это стандартный класс водопроводных труб для жилого и промышленного питьевого водоснабжения. Сортамент 80 представляет собой самый прочный класс стандартных ПВХ труб. Водопроводные ПВХ трубы 1 дюйм (2,54 см) немного гнутся, но остаются весьма прочными. Водопроводные ПВХ трубы 1-1/4 дюйма (3,18 см) отлично подходят для очень жестких, но легких конструкций. Водопроводные ПВХ трубы 2 дюйма (5,08 см) чрезвычайно прочные и способны выдерживать вес, не прогибаясь под ним.


It could be a museum, a park, or a hiking trail. Begin your walk by internally narrating the details of the place, paying attention to the color, light, shade, and tiny features of your surroundings.  Remember what senses you feel when taking this walk. This activity distracts your conscious mind from the present and allows you to relax, encouraging sleep. This process relieves tension and calms your thinking. Starting with your toes and, moving through your calves, thighs, glutes, abdomen, shoulders, neck, and face, squeeze the muscle groups of your body one at a time for a count of 30. Relax after each set for another count of 30. Biofeedback is a type of therapy for insomniacs, teaching how to overcome anxiety responses in the body and substitute voluntary, relaxation activities.  Lay on your back and close your eyes. Create an inverted triangle with your hands, lightly touching your index fingers and thumbs. Place on your stomach, below your rib cage Take a slow, deep breath.  Count to 10 while taking the breath. Hold the breath for a count of 10. Exhale for a count of 10.  Repeat. During each breath, focus on your breathing. Make it even, and slow as possible. Your body will relax as you do this activity, making it easier to fall asleep.

TL;DR in Russian:

Представьте себе спокойное место. Практикуйте метод прогрессивной мышечной релаксации. Практикуйте метод БОС.


It could be about your favorite movies, games, bands, books, computers, celebrities--anything that piques your interest. Do a search for “free blogging platforms,” choose a design that fits with the theme of your blog, and come up with a creative title.  If your blog features content that’s fun to gather and write, chances are it will be fun for others to read. Put a link to your first post on Facebook so your friends can leave comments. The great thing about starting a blog is that it can provide endless amounts of entertainment. Update it with new posts every time you find yourself with some time to spare. There’s no pressure to make something perfect, since you’re only cooking for one.  Make a recipe you’ve always wanted to try or cook up something simple and satisfying like an omelette or pasta alfredo.  Try creating your own unique dish without using a recipe at all. Start with a base like pasta or rice and add in your favorite ingredients or things you’ve wanted to try, like kale, tomatillos, buffalo meat, or chia seeds. Try making a single chocolate chip cookie and savor the chance to make a cookie that’s only for you. Go to a craft store and buy a few supplies or just use pencil and paper that you have around the house.  If you aren’t artistically inclined, get a paint-by-number set. They’re fun and satisfying to complete, and when you’re done you’ll have a new decoration for your room. Make a comic strip or a web comic. Use yourself, celebrities, family, or friends as inspiration for the characters. You can make your comic artistically detailed or use messy stick figures. Put them into funny and ridiculous situations, and then show them to your friends. If you have boxes full of photographs, ticket stubs, restaurant menus, and other random knick-knacks, take some time to make a scrapbook.  Buy a blank scrapbook from an art store or a drugstore. Lay out the items you want to save by date and category. Arrange the items artfully and then paste them into the scrapbook. Consider adding witty or...

TL;DR in Russian:

Заведите блог. Поэкспериментируйте на кухне. Нарисуйте картину. Сделайте альбом. Напишите книгу.