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Many of the top film stars got their start because they were born into the business. Just like Hollywood, Bollywood is about networking, networking, networking. That invite you got to that party? Go. You never know who you might meet that can give you a leg up. This is why taking any gig possible, even if it's collecting the mail, is a step in the right direction. You'll be around the right people and get your name and presence known. Even the smallest gig can lead to large opportunities. Most of Bollywood is centered in Mumbai. Your odds of making it increase drastically if you can center your life in Mumbai, too, and make it to every audition possible. You'll get more confident with each one as well. Remember: there is no audition that is too small. Every role is something you can add to your resume or put onto your reel. The beefier it is, the more a casting agent will look at you and think, "She must know what she's doing." Very few actresses start out being the star. They put in their time and make the effort, proving they have that "something special." As you develop your career, you'll start being able to nab bigger and bigger roles. More and more people will recognize you, leading to bigger and better opportunities. Be patient – this climb up the ladder takes time, and some don't see results for years. Stick with it, believe in yourself, and do your best. You'll inevitably experience rejection, but that can't stop you. Let your confidence carry you through. Some actresses struggle their entire lives trying to fit into a box the media or their manager says they should fit into. They try to fit a "look" that really just isn't them. Instead of doing this, embrace what makes you different. Take what makes you unique and run with it – because no one else can. No one else can do what you can do, but everyone can try to be the same person. If there's some way you don't fit in, make it work for you. Is your voice a little different than "normal?" No, it's distinguishable – you just need the right role. And in...

Now, please write a short abstract for it in Russian. Abstract:

Используйте любые контакты с Болливудом, которые у вас есть. Ходите на прослушивание, как можно чаще. Получайте больше ролей. Делайте акцент на своей уникальности. Наряду с позитивным отношением, вы столкнетесь и с негативным. Наслаждайтесь славой.


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Many of these foods are low in fiber, but high sugar and fat. This causes you to feel full before you've eaten enough fiber. Examples include:  Milk and cheese Squash Sugary foods like pastries, puddings, candy and cake Prepackaged, processed foods which usually have added sugar, salt, and fat. Eating regularly will provide your digestive tract with continuous, low level stimulation and promote healthy digestion and regular contractions.  Eat slowly to give your body time to process your food. Eating too fast makes you more likely to overeat, overwhelming your digestive system. Chew your food thoroughly to promote easy digestion and moderate portion sizes. Exercise will stimulate your bowels to contract, moving food through your system.  The activity should be strenuous enough to increase your heart rate like fast walking, swimming, running, or biking. Sometimes this works surprisingly quickly. Plan a route with frequent bathrooms available! If you have other health concerns that might make exercise inadvisable, talk to your doctor first. Stress has been shown to cause constipation and diarrhea, both of which may accompany hard, dry stools. Try relaxation techniques such as:  Deep breathing Yoga Meditation Tai chi Massage Listening to relaxing music Visualizing relaxing locations Progressive muscle relaxation where you go through your body and deliberately tense and release each muscle group You can simultaneously do relaxation techniques to promote movement through your system.  Spend at least 10 minutes on the toilet approximately 30 minutes after eating. Put your feet on a low stool, so your knees are above your hips. This may make the bowel movement easier. This can make bowel movements easier.  The therapist will use a machine to measure the tension in your rectum and help you practice tightening and releasing your pelvic floor muscles. Go to a therapist that works with a doctor or is recommended by your doctor to be sure that they are reliable.

Now, please write a short abstract for it in Russian. Abstract:

Исключите продукты, которые способствуют запору. Ешьте чаще и маленькими порциями. Занимайтесь спортом, по крайней мере, 30 минут в день. Уменьшите уровень стресса. Выделите достаточно времени, чтобы посидеть на унитазе после каждого приема пищи. Применяйте прибор биологической обратной связи, чтобы снять напряжение тазовых мышц.


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Many of us don’t drink enough water throughout the day, and if you’re going to be doing  physical activity, it’s important to consume even more that what’s  normally recommended. Be sure to hydrate before your hike even begins. Consider a hydration bladder for easy drinking access during your hike,  especially during the hot summer months when you tend to sweat more. A separate bottle with an electrolyte drink mix is a good idea. Good hiking and camping etiquette means experiencing nature and leaving it as if  you were never there. Pack out all trash and animal waste, leave what  you find, respect the animal life and minimize the impact of your  campfire. Paper waste is okay to burn but bring all plastic out with  you. For longer trips, bring a grocery bag or small trash bag to store  all trash and dispose of it properly once you leave the area. During your hike, keep an eye out for markers and natural landmarks big and small to help you find your way in  case you do end up getting lost. Choose a reasonable destination for your first day of hiking and do not stray from that destination. Many of us have a  competitive spirit and want to reach our destination quickly; however, that can be hard on your body. Consider breaks every 10-15 minutes  depending on the level of heat and terrain. Drink plenty of water and  listen to what your body is saying to you. If you feel you just need a quick breather, then take it. Many people have been known to pass out or  have trouble breathing when climbing up in altitude or when hiking in  high heat. When you do make camp,  make sure to tie your food up so that no animals can get to it. Use a bear container if the campsite has one. Let animals know you are around. You don’t need to necessarily bang pots and pans around to scare away  animals, but you should talk or shout once in a while, perhaps play music  and make some noise to let the animals of the forest know you are  present. If you face a large predator, such as a wild cat or bear, then you will  need to know how to...

Now, please write a short abstract for it in Russian. Abstract:

Пейте воду. Распакуйте, упакуйте. Не сбивайтесь с пути. Не спешите. Не забывайте о медведях и других диких животных. Разбейте лагерь.


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Many of your Windows apps save files to the Documents folder by default. There are several ways to do this:  Click the Start menu, which is usually at the bottom-left corner of the screen, and then click the Documents folder. Click the circle or magnifying glass to the right of the Start menu, type documents into the search bar, and then click the Documents folder in the search results. Double-click the Documents folder on your desktop. Double-click This PC or Computer on the desktop, and then double-click Documents inside. This opens the file in its default app for viewing and/or editing.  You can also open a file with another program by right-clicking the file, selecting Open With, and then choosing another app. Check out https://www.openwith.org to learn more about finding the right app to open a file.

Now, please write a short abstract for it in Russian. Abstract:

Откройте папку «Документы». Дважды щелкните по нужному файлу.


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Many office and personal desk chairs have adjustable backs, seats, and even lumbar support. Since the type of chair that you use will vary, try to keep the following criteria in mind:  Your upper legs should be flat against the bottom of the chair. Your lower legs should form a 90 degree angle at the knees. Your feet should be at a flat 90 degree angle to your lower legs. Your back should be at between 100 and 135 degrees in relation to your legs (if possible). Your arms should be tucked near your sides. Your shoulders and neck should be relaxed. Your eyes should be able to view the screen comfortably without having to stretch, crane, or strain your neck or your eyes. If your chair has lumbar support, a customized cushion, adjustable arm rests, or any other type of specialized support, adjust it as needed. It's okay to remove things like arm rests and cushions if they interfere with your posture. Your keyboard should be directly in front of your body; don't twist or bend your body in order to reach your computer. Ideally, your computer's screen will be at least one arm length away from you. You may be tempted to slouch your neck, thus bringing your chin close to your chest; this will lead to neck, shoulder, and back pain, so keep your head up even if you have to look down at the screen. One possible fix for this is adjusting your monitor's height so that it sits at your actual eye height. It's easy to take shallow breaths when sitting down, but doing so will eventually lead to other problems. Make sure to take deep breaths often—especially if you find yourself experiencing a headache or lightheadedness—and try to hold a few deep breaths in once every hour or so. Shallow breaths can cause you to adjust unconsciously your posture, while deep, diaphragm-level breaths will help you center your posture. If you have enough space on your desk to accommodate your documents, phone, and other accessories, make sure that they're arranged around the computer; your computer should be the center item on your desk.  Some...

Now, please write a short abstract for it in Russian. Abstract:

Следите за осанкой. Отрегулируйте все опоры кресла. Расположитесь близко к клавиатуре. Держите голову прямо. Дышите глубоко. Расположите документы и личные вещи вокруг компьютера. Делайте короткие перерывы на протяжении дня, чтобы избавиться от мышечного напряжения. Не допускайте усталости глаз. Разминайте руки.


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Many online communities, such as Freegle, Freecycle, and Streetbank, offer listings of items and skills available for free. Sometimes the item may be something someone just wants to give away, or you may find people willing to trade items for skills you have.  Look for items you want to get rid of. One's man trash is another man's treasure, so instead of selling your old shoes or watch on eBay, or throwing them away, try using them in exchange for items or services that you need. Remember that you can also barter for services. If your home needs repairs, see if you can exchange some time or skills of your own in exchange for the repair. You can plant soapwort in your garden to provide soap and shampoo. Pastes made of baking soda or even plain salt can work as natural, homemade toothpaste. ” Many things are simply thrown away that can be useful to cash-free living. How to Dumpster Dive Discarded newspapers can serve as toilet paper. Stores may discard personal care products like deodorant and hygiene goods that are still safe for use after their “sell-by” date.  Many stores and restaurants throw away food. Anything that contains meat, dairy, shellfish, or eggs should not be scavenged. Avoid anything that smells rotten or odd. Foods such as bread, canned goods, and packaged products like chips can usually be eaten safely, but make sure they are wrapped and not dented, torn, or bulging.  Be aware that dumpsters may pose hazards such as broken glass, rats, and even biological waste. If you choose to rummage through a dumpster, come prepared: items such as rubber boots, gloves, and flashlights can help you dive safely.  Do not dumpster dive in any area that is marked as “No Trespassing” or similar. It may be illegal and is certainly not worth the hassle of being stopped or even arrested. If you have things in good condition that you no longer use, arrange a swap night. Invite your friends and neighbors to bring things they no longer want, need, or use. You can advertise with flyers or with postings on Craigslist,...

Now, please write a short abstract for it in Russian. Abstract:

Научитесь меняться. Выращивайте ванные принадлежности. Загляните в мусорные контейнеры. Позаботьтесь об обмене вещами. Шейте одежду самостоятельно. Позаботьтесь об обмене опытом.


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Many online sites, magazines or books offer reviews by a fitness expert or a number of other consumers.  Reading over a few of these reviews may clue you in on the quality of the DVD you're interested in. Pay attention to both positive and negative reviews.  Try to understand why the user did or didn't like the DVD - did it promise something that wasn't achievable?  Were the workouts described appropriately?  Were the workouts easy to follow?  They may point out aspects of the DVD that will prompt you to purchase it or not. Consider what your current fitness level is - are you a beginner?  Or are you a well-seasoned exerciser?  This information will help you decide which exercise DVDs are appropriate for you level.  Read reviews or descriptions on the DVD to find out what fitness level is required.  Most DVDs will provide some information regarding the types of exercises performed in the routines and how fit you need to be to complete them. Also think about your goals.  Some DVDs have both beginner, intermediate and advanced programs included.  Even if you start at the beginner level, you may be able to move up to more advanced routines as your fitness level improves. A variety of online sites offer fitness DVD rentals.  In addition, you may be able to borrow some DVDs from your local library.  This may be a good option before committing to a DVD and purchasing it.  You'll be able to try out a variety of programs, trainers and types of exercises before spending your money on something you may not like.  Consider the length of the routines.  Depending on your time, you may want to have a variety of length options to fit into your schedule.  Look for DVDs that offer quick workouts in addition to full length workouts. You may start out with just 1 DVD.  However, you may get bored with those routines, so having a few more DVDs to keep things interesting may help keep you motivated long-term. Watching free videos online is another alternative to purchasing DVDs.  Many fitness sites offer short, free videos to...

Now, please write a short abstract for it in Russian. Abstract:

Почитайте отзывы пользователей. Оцените свой уровень физической подготовки. Возьмите у кого-нибудь DVD-диски с записями тренировок. Подберите программу, которая будет сочетать аэробные и силовые нагрузки. Не попадайтесь на особые уловки и не верьте в быстрое похудение.


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Many optimization tweaks from the past are now included by default in Firefox. To take advantage of them, update to the latest version. This happens automatically when you check your version number. These settings can cause bugs and slowdown for some users. You can usually revert them without a problem, but back up the file just in case so you can restore your old preferences:  Open a new tab and enter about:support in the address bar. Look for "Profile Folder" and click Show Folder next to it (Show in Finder on a Mac). Go one level up from the folder that opens. You should see a folder with a string of letters and number, ending in ".default." Right-click this folder and choose "Copy," then right-click in a backup location and select "Paste." These settings are intended for advanced users, and could cause problems with your add-ons. It's best to change one setting at a time so you can test the effect. You can find tools online to test the speed of your browser precisely. Your browser limits the number of simultaneous connections to a single server. Upping this limit will make a noticeable change to pages with many images or videos, if your bandwidth can handle it. Increasing this too much is considered bad etiquette, and may get you banned from a server, but you have a little wiggle room:  Search for network.http.max-persistent-connections-per-server and double-click the Value. Increase this to a maximum of 10. Some users prefer 8 to be on the safe side. Search for network.http.max-connections. Set this value to 256, if it isn't already. Firefox displays small animations when opening or closing tabs. This is usually not an issue, but you can avoid some hang-ups if you tend to open or close many tabs at once:  Set browser.tab.animate to False. Set browser.panorama.animate_zoom to False. Prefetching loads pages before you visit them, guessing which links you'll click on. When working correctly, this should only use idle browser time, and will actually increase load speed. If you have unusually slow load...

Now, please write a short abstract for it in Russian. Abstract:

Обновление Firefox. Создайте резервную копию настроек браузера. Меняйте настройки по одной. Настройте подключения к серверу. Отключите анимацию при открытии и закрытии вкладок, особенно если вы открываете и закрываете большое число вкладок. Отключите предварительную выборку. Измените настройки аппаратного ускорения и WebGL.


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Many other salads, such as chicken or tuna salad, chicken salad, and pasta salad will have pre-cooked ingredients, so it’s very important to keep the food protected from the air as much as possible. If you can only use plastic cling wrap over your salad, it’s best not to keep it over two or three days. Salads with pre-cooked ingredients will need to be stored in the refrigerator to prevent bacteria from growing or the food from going bad. Discard the salad if it was kept outside for more than two hours or has developed an “off” smell, particularly with egg salads or potato salads with a mayonnaise-based dressing. Many pre-cooked salads contain mayonnaise-based dressings or products which spoil after about five days even when stored in the refrigerator. Determine the ingredients in your salad and keep it no longer than the shelf life of your fastest-spoiling ingredient. Non-mayonnaise based pasta salad can be kept fresh for five to seven days.

Now, please write a short abstract for it in Russian. Abstract:

Переложите салат в плотно закрывающуюся емкость. Постарайтесь как можно быстрее поставить салат в холодильник. Храните салат не более 5 дней.


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Many overweight people avoid certain activities because they’re self conscious or afraid. Write down things you’ve been putting off due to your weight.  Some people avoid social situations or dating when they’re overweight. Some people avoid travel when they’re overweight because they worry about having enough energy. Many of these activities are things you can absolutely do when you’re overweight. You may find that many of your fears are unfounded. This may be something on your list. However, it doesn’t have to be. Try out a new activity and see how you feel.  You can ask a friend to do a new activity with you. That can make it more fun and less intimidating. You can also do something new by yourself. You can take a dance class or a ceramics class and you won’t have to worry about a friend seeing you mess up. There’s no rule that says you can’t wear certain things because you’re overweight. Find styles and colors that you feel great in.  If it’s hard to find clothes you like in stores, go online. You’ll find tons of styles in your size. Body positive blogs often have links to their favorite plus-size clothing sites. Comfort is key. No one feels fabulous when they’re constantly pulling their shorts down. Choose clothes that fit you well and that you can wear all day without discomfort. Don’t put off dating or intimacy because of your weight. People date and enjoy physical intimacy at every size. Romance can be an awesome mood booster and confidence builder, too. If you’re trying online dating, be honest in your profile. Post photos that show what you look like. The people you meet will already be excited about you and know what to expect. No one feels great about themselves every day. Continue to say your affirmations and spend time with positive people. If you’re having a down day, tell yourself that it’s okay and tomorrow may be different.

Now, please write a short abstract for it in Russian. Abstract:

Составьте список вещей, которые вы не делали из-за лишнего веса. Займитесь чем-то новым. Несмотря ни на что, носите ту одежду, которая вам нравится. Завяжите романтические отношения. Примите тот факт, что некоторые дни будут тяжелыми.


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Many owners remark that their bitch changes character during pregnancy: she seems sleepier, more lethargic, and starts to build nests. However, these are also the signs associated with pseudopregnancy, or false pregnancy, where the bitch behaves as if she is pregnant when in fact she isn't. Some bitches with a false pregnancy even start producing milk, so enlarged mammary glands are not conclusive evidence of pregnancy. One of the more reliable signs of pregnancy is if a female dog "pinks up," which describes the enlargement of her nipples. They become larger and often develop a rosy hue (hence the term "pinking").  A pregnant bitch doesn't produce milk until near the end of gestation (or sometimes only after the puppies are born). Note that you'll still need to have your dog tested for pregnancy to confirm. Prominent pink nipples four or so weeks after mating are a highly suspect (but inconclusive) clue to pregnancy. As with pregnant women, an expanding center is a strong hint–but it should be interpreted with caution. In a healthy, fit bitch, her body silhouette may not show obvious changes until 50-55 days of pregnancy, when the womb is sufficiently enlarged to fill the tummy. Your dog does not need to take in extra calories until the final third of the pregnancy (after about 40 days). This means if you feed her extra early in the suspected pregnancy, she is likely to gain weight, but it will be fat and not necessarily puppies. If your dog is struggling during pregnancy, she needs help; however, there is also a distinct chance she is not pregnant, but has a condition mimicking pregnancy, including false pregnancy and pyometra. While a false pregnancy (usually caused by a hormonal imbalance after heat) is not life-threatening, a pyometra definitely is. The latter is where the womb fills with pus, which causes blood poisoning, organ failure, and, if left untreated, death. The symptoms of pyometra can mimic pregnancy in that your dog's tummy may enlarge and she lacks energy. However, she is also likely to...

Now, please write a short abstract for it in Russian. Abstract:

Обратите внимание на вялость собаки и прочие поведенческие изменения. Обратите внимание на увеличенные соски. Обратите внимание на увеличивающуюся талию. Познакомьтесь с заболеваниями, симптоматика которых похожа на беременность.


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Many packaged beard oils and conditioners list eucalyptus oil as a primary ingredient. You don’t have to limit yourself to just oils, either. There is also a wide range of shampoos, conditioners, pomades and waxes available that include essential oils.With frequent use, these products can add smooth luster to your beard while keeping it looking thick and full.  Most products are made up of a combination of oils, each formulated to promote a specific set of attributes. Trade in products that use harsh chemicals for more wholesome essential oils. Stir 15 to 30 drops of eucalyptus oil into your carrier oil of choice. Place the homemade oil mixture into a jar or squirt bottle and store it in the bathroom where you shower for ease of application.  In addition to eucalyptus oil, you can include other essential oils in your own proprietary blend. Argan oil, for instance, can strengthen individual hair follicles, while tea tree oil relieves itch and grapeseed and jojoba oils soften and hydrate.  For a more soothing beard oil that will feed and deep-conditioner your facial hair, try adding a few ounces of coconut oil to eucalyptus, argan and tea tree oil. Get in the habit of rubbing a few drops of eucalyptus oil into your beard after every shower. Essential oils are gentle enough to be used as part of your daily hygiene routine, and they’ll provide benefits that most shampoos and conditioners won’t. Stocking up on a ready supply of eucalyptus oil will keep you from running out after a couple short weeks.

Now, please write a short abstract for it in Russian. Abstract:

Ищите продукты, содержащие эвкалиптовое масло. Приготовьте собственное масло для бороды. Регулярно обрабатывайте бороду эвкалиптовым маслом.


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Many parents are incredibly patient. Others are not patient at all. If you want to ask for something, know exactly what that something is. If you fumble over your words, your parent might grow impatient, which will reduce your chances of success. Be able to justify your side. Do you want to borrow the car this weekend? Why do you need to borrow the car? Why should your interests be taken into consideration? Consider these questions before you broach the subject with your parents, because they will most certainly ask. If research will help you make your point, do it. Ask others for their advice. Research specific materials online concerning your point. For example, if you want a new iPhone, iPad, or any other Mac product, be able to tell your parents why you want that specific product. Does it run faster than any other device? Does it offer specific features that will help you in school, work, or life in general? If you know that your parents care about one thing more than another, be sure to anticipate those preferences. If your parents have been hounding you about your grades for weeks and you want to get a new laptop, stress how the purchase will help you earn better grades. If your parents want you to get a better job, stress how a new car will help you get to your future job. Remember that your parents want to see you happy, but they also want to see their ideals in your life choices. Find a middle ground between your desires and your parents' ideals. Sometimes you’ll think that no one in their right mind will disagree with your point, but there are always counter points to consider. If you know your audience (or your parents), you'll probably be able to guess what concerns they'll have. Think about how to reduce opposition. Most likely, you’ll have to gradually chip away at their defenses. One way to reduce your parent’s opposition to your request is to meet them halfway. If you want a new car, offer to match their funds. If your parents pay $X towards your new vehicle, you’ll match it. If your parents...

Now, please write a short abstract for it in Russian. Abstract:

Определитесь, что вы хотите и зачем. Предоставьте доказательства. Подыграйте родителям. Предвосхищайте встречные аргументы. Используйте слабости родителей.


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Many parents enjoy looking at images of their children, especially portraits done in a tasteful and thoughtful way. You may talk to your siblings about sitting for a photo portrait to then give to your parents as a gift for their anniversary. Look for a local photographer in your area who is skilled at portrait photography or try to take your own portrait photography using a camera and a tripod. If you do not have any siblings, you may include the family pet in your portrait. Bring your dog, cat, fish, or rabbit and pose with them. Your parents will likely appreciate a tasteful image of all their “children” to hang on their wall or on the mantle. for your parents. You can create a thoughtful gift for your parents by writing them a poem. Composing a poem for your parents may feel intimidating at first, but with a little brainstorming and editing, you can come up with a short piece that can be a nice tribute to them.  You may collaborate with your siblings or loved ones to come up with a poem together. Discuss ideas, memories, and feelings that you associate with your parents. Then, choose a form, such as the free-verse form or a rhyming form, and try to put these ideas into the form. You may also find it useful to read wedding poems written by others to get ideas for your own poem. You can find examples of wedding poems on www.poetryfoundation.org. . If your parents have taken a lot of photographs of themselves and the family over the years, you may try editing them together to make a commemorative video. Enlist the help of friends or family who are skilled at video production and work with them to create the video. Or try to teach yourself how to use video editing software and put the video together yourself. One option is to organize the video chronologically, starting with images of your parents when they first met. Then, you may then move into images of your parents together before you were born followed by images of you all as a family. You can also include text in the video as an added touch. Think about...

Now, please write a short abstract for it in Russian. Abstract:

Сделайте портрет со своими братьями и сестрами. Посвятите стихотворение Сделайте памятное видео Подарите им билеты в особенное путешествие или на интересное мероприятие.


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Many parents or guardians don't mind if you just rearrange the furniture in your room, but anything more than that and they'd most likely raise an eyebrow (or get angry). Ask them for permission to redecorate your room before you get started on it; tell them what you want to do with your room and ask them if that would be something that could be done. Asking your parents about making a change can be a big help when it comes to getting new room décor!  If your parents say no, ask them why, rather than getting upset or angry. There are many reasons they might not want you to change your room, from money to concerns about what you want to do. This can make it easier to figure out how to compromise with them. Oftentimes, it's easier to convince your parents to allow things like small and easily portable furniture, rather than large furniture or repainting the room. Small, portable furniture doesn't require a lot of effort on behalf of your parents to get into the room and set up, and is usually less expensive. A large amount of your room's style will be based off of your version of "cute" - so think about it. What do you think is cute? Remember, it's your room, not anybody else's, and you're free to decorate it the way you want to. Considering your interests and your definition of "cute" is important to show off your own style.  While you're welcome to think that anything is cute, "dark" themes (such as the color black or maroon, "scene" or "emo" styles, typically dark symbols such as a skull and crossbones, etc.) are usually not considered cute. Cuteness is typically associated with innocence and cheerfulness, not a cynical or jaded outlook on life. Things like lighter shades of colors (such as blue, pink, yellow, or purple) or pastel colors, stuffed animals, fluffy things (like fluffy pillows, rugs, blankets, etc.), fake flowers, and anything that's often considered a toned-down version of "girly girl" themes are often considered cute. There are many themes out there that you could base your room off of, from...

Now, please write a short abstract for it in Russian. Abstract:

Получите разрешение родителей или опекунов. Учитывайте свои интересы и представления об уюте. Решите, нужна ли вам центральная тема. Ищите вдохновение в интернете. Нарисуйте комнату своей мечты. Составьте  бюджет. Сделайте украшения своими руками. Находите альтернативные варианты.


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Many people advocate a chamomile compress as a way to help soothe a piercing and potentially prevent scarring. You will need a bag of chamomile tea.  Boil some water and immerse the tea bag in the water. After several minutes, remove the tea bag. Let the tea bag cool for a few minutes. Then, apply the tea bag to your piercing, in the area where you feel pain. If you got your lip pierced, eating and drinking something cool can help. Try ice cream, cold water, cold beverages, popsicles, frozen yogurt, and other cold items to ease the pain. You can also eat small pieces of ice to get relief from pain with lip or tongue piercings. There may be certain foods that irritate your skin. If anything you're eating seems to aggravate the piercing, try something else. While putting ice or an ice pack on your piercing may seem like a good idea, you could end up accidentally irritating the piercing by putting pressure on it. If you want to cool the area, stick to something gentler, like a cool chamomile tea compress. Aside from oral piercings, most piercings do not swell very much if they’re done correctly. You shouldn’t have any need to use ice to reduce swelling from a non-oral piercing.

Now, please write a short abstract for it in Russian. Abstract:

Попробуйте компрессы с ромашковым чаем. Попробуйте холодные продукты и напитки, если пирсинг находится на губе. Не прикладывайте лед, если пирсинг находится вне области рта.


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Many people are afraid to stop, since the grow-out period for brows can be a little uncomfortable during that awkward in between stage. Eyebrows can take up to six weeks to grow in, so you'll have to practice patience to get the thicker brows you want. Do what it takes to wait it out, since removing those hairs will never help you reach your goal. You may be tempted to pluck a hair here or there in order to keep things looking neat, but it's advisable to grow out all of your eyebrow hair to see what you've got to work with before you resume plucking or waxing. rich in protein, vitamins, and minerals. Protein, Vitamin B, iron, and zinc are all important to growing hair, even on your eyebrows. Look for foods high in protein, such as eggs, beans, and nuts. Foods like kale, spirulina, fish, and whole wheat can help you get the vitamins and minerals you need. You can always take supplements with zinc and Vitamin B if you're not getting enough from your diet.

Now, please write a short abstract for it in Russian. Abstract:

Перестаньте выщипывать брови, удалять волоски воском или нитью. Готово!


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Many people are inclined to scold or punish a puppy for chasing or bothering a cat. This is actually counterproductive and could create a stressful situation, causing your puppy to become aggressive towards the cat. Instead of punishing negative behaviors, strive to reinforce your puppy's positive behaviors.  Always reward your puppy for being calm and obedient around the cat. Offer treats and praise when your puppy ignores the cat in the room. Keep a small bag of treats on hand. Whenever your puppy displays good behavior, reward her. It's better to distract your puppy than punish her if she bothers the cat. If your puppy is chasing, watching, or otherwise bothering the cat, find a distraction to keep her occupied.  Use treats, a happy voice, or a toy to distract your dog when she seems to be bothering the cat. As soon as the dog leaves the cat alone, give her a treat as a reward. You want to be very careful allowing your dog and cat to interact. Aggression can become an issue, and both animals can get hurt during a physical confrontation. If you notice signs of aggression, act promptly.  If a puppy is overly focused on the cat to the point she won't take her eyes off the cat, this is a sign of aggression. Growling, hissing, and swatting are signs of aggression in a cat. Make sure you get the animals away from each other if they're becoming aggressive. You do not want to deal with a fight. Only once your animals are totally accustomed to one another should you ever leave them alone together. Always give each animal a means to find privacy. This could be a cat-door, doggie-door, high shelves or small recess so the animals can have their space. It will take at least a month for supervised interactions to be safe. You may need longer than a month, depending on the temperament of your animals. Do not leave them alone unsupervised until they largely ignore one another.

Now, please write a short abstract for it in Russian. Abstract:

Постоянно поощряйте хорошее поведение. Отвлекайте щенка, если он будет концентрировать свое внимание на кошке. Внимательно следите за появлением признаков агрессии. Не позволяйте питомцам общаться без присмотра минимум месяц.


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Many people are jealous of people who are tall because of all of the advantages that come with it. Write down as many advantages as you can think of and review your list whenever you are feeling down about being tall.  These advantages may be personal, such as being more attractive to the opposite sex. The advantages may be professional, such as having an advantage in a sport like basketball or volleyball. Or, the advantages might just include everyday things, like being able to reach items on high shelves. Your height is not the only thing that makes you who you are. Think about your interests, values, and personality traits and write these down. Your list might include things like:  Your taste in music, books, movies, clothing, or other personal preferences. Your interests and hobbies, such as playing a sport, baking, painting, or writing. Things that you value, such as hard work, creativity, and originality. Your personality traits such as honesty, loyalty, and kindness. Journaling is a great way to relieve stress and express your feelings. To help you express how being tall makes you feel, try starting a journal and write in it any time you feel self-conscious about your height. For example, if someone teases you for being tall, then you might describe what happened and how it made you feel. Talking about your feelings can also be a helpful way to begin to embrace your height. Try talking with a trustworthy friend or family member about how being tall makes you feel.  Talk to someone who will listen to you and who will be compassionate about what you share. You might even try talking with someone who is also tall and ask if he or she dealt with similar feelings. You could also talk with a school counselor or a therapist if being tall is something that is affecting your confidence or making you want to avoid particular situations. For example, if you are avoiding social events due to your height, then this can interfere with your life.

Now, please write a short abstract for it in Russian. Abstract:

Составьте список преимуществ высокого роста. Выявите у себя другие особенности, которые делают вас уникальным человеком. Запишите на бумаге те чувства, которые возникают у вас по поводу своего роста. Поговорите с тем, кому вы доверяете.


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Many people are mean to others in order to feel better about themselves.  However, this approach may not really be effective, especially if you want to be nicer to others.  You might lash out at someone, feel better in the moment, but then feel bad about yourself later for lashing out.  Other reasons that you are being mean may include:   You cannot handle your own negative emotions, so you lash out at others. Your ego feels threatened, so you are mean as a form of defense. You envy someone else’s life or accomplishments, so you want to hurt them.  You are projecting your own negative feelings about yourself on someone else. You are trying to make yourself feel unique and distinct from other people by distinguishing differences between you in a mean way. It can be difficult to determine what is a thought and what is a feeling.  In fact, the two interrelate: your thoughts affect your feelings.  Your feelings, in turn, affect your actions.  Thus, if you want to change your actions (or words), you can start by first changing your thoughts.  For example, if you think, “This guy is an idiot!” you may feel frustrated talking to him, and that will come across in your words and actions.  If, however, you think, “This person needs to learn more about the topic,” you might be more inclined to teach him, and your increased patience will come through your words. Remember that even when you feel that you cannot control your thoughts or feelings, you can always choose how to act.  Each time you speak or act, you are making a choice about what words and actions you use. If you are speaking to someone and feel as though you are about to be mean to them, give yourself time to think before you respond.  You’re more likely to give the person a productive response (and less likely to be mean) if you allow yourself to use reason first.  If you are feeling particularly angry, resentful, hurt, or sad, you may want to wait to talk to others.  These emotions can stand in the way of positive communication and cause you to lash out at...

Now, please write a short abstract for it in Russian. Abstract:

Обдумайте причины злых поступков. Замечайте взаимосвязь между своими мыслями, чувствами и действиями. Сначала обуздайте эмоции, а потом говорите. Ведите “дневник поведения”. Развивайте чувство юмора. Обеспечьте здоровый ночной сон. Медитируйте перед потенциально напряженными событиями или разговорами.


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Many people are naturally introverted, and simply need time to recharge after social interaction. If you suffer from depression or social anxiety, however, you may consider seeking help.  Introversion is perfectly normal. Introverted personality types tend to draw their mental energy from being alone, whereas extroverted personality types tend to draw their energy from time spent with people. Give yourself time and space. Do what you need to do in order to feel balanced. If you aren't sure whether you're introverted, or you'd like to explore your personality further, consider taking a personality test like the Myers-Briggs Type Indicator. Be aware that while personality tests may give you insight into yourself, they may not give you the whole picture. Social anxiety disorder, or social phobia, can lead people suffer from extreme shyness and fear social interactions like meeting new people, speaking to others, or social events. This fear may focus on being judged or scrutinized by others about how you look, what you say, or what you assume people are thinking about you. If you think that you might be suffering from an anxiety disorder, consider speaking with a counselor or therapist. Depression is characterized by a sad, hopeless mood, along with a loss of interest or pleasure in things that usually interest you. Many people with depression wind up withdrawing from friends, family, and loved ones, but support form these loved ones can be one of the best ways to bounce back from depression. If you feel that you're suffering from depression, tell someone--a friend, a family member, anyone close to you. Consider seeking help from a professional counselor or therapist. The best way to avoid people is to stay home. There are people outside, so don't go outside.  Read a book or watch a movie. Explore the Internet. Play a game. Do whatever strikes your fancy. Consider turning your phone off, or putting it on "silent". Turn off Internet-based chat apps like Facebook Chat, Skype, or Google Messenger. Bear in mind that...

Now, please write a short abstract for it in Russian. Abstract:

Подумайте, почему вы хотите избегать людей. Оставайтесь дома. Не проявляйте признаков расположенности к общению. Уйдите в отдаленное место.


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Many people are sensitive to certain foods that cause cold sores to appear when they are eaten in excess. If you tend to get cold sores easily, limit or stop eating the following foods:  Acidic foods, like tomatoes and citrus fruits. Avoid both raw tomatoes and foods containing tomato-based sauces, and stop drinking tomato, orange and grapefruit juice. Salty foods, like canned soups, fried foods, and snack foods. Excess salt can trigger a cold sore outbreak. Be sure to get plenty of vitamins and nutrients by eating fruits and vegetables. Eat balanced meals, making sure you eat a lot of leafy greens and other nutrient-rich foods. Take a multivitamin if you're concerned you aren't getting enough nutrients. Cold sore outbreaks are more common during periods of stress. You might notice an outbreak around the holidays, or during a particularly stressful time at work. Reduce your chances of getting an outbreak by taking care of yourself during stressful times. Getting enough sleep every night will ensure that your body is rested. Get at least 7 to 8 hours of sleep every night. If you are having trouble falling asleep, try soothing music or 10 minutes of meditation before going to bed to ensure that your body knows that it's time to sleep. Drink lots of water every day to ensure that your body is hydrated. This will not only keep your body healthy, but it can also ward off illnesses that can contribute to a cold sore outbreak. Cold sore outbreaks tend to occur when your immune system has been compromised. You might see them when you've got a cold or have been under the weather for another reason. Keep your immune system healthy by getting lots of sleep, drinking lots of water, and eating foods rich in vitamins and other nutrients. Take precautions against getting the flu or a cold. Wash your hands frequently during flu and cold season. Consider getting a flu shot if you're prone to cold sore outbreaks.

Now, please write a short abstract for it in Russian. Abstract:

Откажитесь от продуктов, которые вызывают герпес. Включите в ваш рацион продукты, богатые питательными веществами. Избавьтесь от стресса. Высыпайтесь. Избегайте обезвоживания. Укрепляйте иммунитет.


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Many people assume that a sunburn or sun tan is only a threat when you feel the hot sun beating down on your skin, but this is not true.  In fact, the white snow and ice reflect more UV rays than water, sand, and concrete, so exposed skin is at a higher risk during outdoor winter activities.  Do not skip the sunscreen just because you’re not at the beach! UV ray exposure increases at higher altitudes, with altitudes of 9,000 - 10,000 feet having 35 - 45% more intense radiation exposure than at sea level. Between the increased UV exposure and the reflection of sun off of the snow and ice, your skin is doubly exposed to UV rays during outdoor winter activities. While sweat is the main reason for sunscreen wearing away during summer activities, being active outdoors in the winter means you have to contend with sweat, snow, and wind.  To safeguard your skin during outdoor winter activities:  Choose a sunscreen that not only has UVA/UVB protection, but that also has a lot of moisturizer in it to combat windburn.  Try to find a sunscreen with ingredients like lanolin or glycerin. Don’t forget your lips!  The skin on your lips is very delicate and prone to sunburn and windburn, so be sure to also wear a moisturizing lip balm with an SPF of 15 or higher. When choosing protective winter clothes and gear, be sure to cover up as much skin as possible; wear a hat, gloves, balaclava or scarf for face and neck protection, and sunglasses or goggles that offer UV protection.  A ski mask with UV protection is an especially prudent choice, as it covers much of the face.

Now, please write a short abstract for it in Russian. Abstract:

Вам стоит знать, что кожа подвергается риску даже в холодную погоду. Примите дополнительные меры предосторожности, если окажетесь на большой высоте, поскольку воздействие УФ-лучей там гораздо выше. Учтите накладываемое воздействие ветра на солнцезащитный крем.


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Many people automatically think of exercise as "unappealing" or "not fun."  Choosing activities you actually enjoy doing can help you begin to love your work outs.  Think outside the box when it comes to your workout.  If going to the gym, running or lifting weights doesn't excite you, don't force yourself into doing those activities. Take into account your interests and find physical activity that matches them. Do you love being outdoors? Try hiking, walking/running in the park, rollerblading, swimming, tennis, or kayaking. Do you enjoy being with other people and socializing? Try joining a boot camp class, a class at the gym like spin, Zumba, or aqua, or get your friends together for a game of flag football or basketball. If you prefer quieter, more relaxing exercises, try a yoga class, pilates, or tai chi. Again, exercise is whatever you want it to be.  If working out at a fast, more intense pace isn't enjoyable, choose activities that are slower or more low-intensity.  Walking is one of the oldest forms of exercise.  It burns calories, raises your heart rate and is associated with a host of health benefits.  Go for a walk instead of hitting the treadmill.  The same goes for all other forms of exercise.  Do not feel forced to do an intense workout.  Also do not feel guilty for doing low-intensity forms of exercise. Sometimes, physical activity can be a little monotonous or boring.  Spice up your workouts by making them more fun.  Listen to audiobooks while you workout.  Download audiobooks or podcasts to your phone.  Get into a good plot or story as you sweat. If you can, try reading the newspaper, a good book or magazine while you work out. If you're able, catch up with a friend or family member while you exercise. Doing the same workout each day a few times a week can get old quickly.  Keeping your routine interesting can help you enjoy your workouts.  Incorporate a few different types of exercise into your weekly routine.  Switch up between strength training and cardio each day. Also do different types...

Now, please write a short abstract for it in Russian. Abstract:

Выберите упражнения, которые вам нравятся. Не торопитесь. Превратите занятия спортом в развлечение. Вносите разнообразие. Запишите выгоды от занятий спортом. Возьмите перерыв.


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Many people believe dry cleaning is gentler, and thus preferable for an electric blanket. This is not the case.  In fact, it’s extremely important to avoid dry cleaning your electric blanket, as the chemicals used in dry cleaning can damage the insulation that surrounds the blanket’s heating elements. In general, you want to do as little cleaning, treating, and otherwise caring for your electric blanket as possible. In particular, never iron an electric blanket, as an iron can easily damage the blanket wires’ insulation. If, during washing or drying, any of the heating wires within the blanket become displaced or otherwise damaged, do not use the electric blanket any further. If you are at all uncertain about the condition of your blanket, the best option is to avoid using it. You can check to ensure the wires are all in place by holding the blanket between you and a bright light source. The wires should all be evenly spaced, and never overlap. Most manufacturers recommendations will direct you not to dry your blanket in a commercial dryer, such as those at the laundromat. The reason is heat: commercial dryers can get much hotter, and risk damaging your blanket. However, if you are careful to set the dryer at its lowest heat setting and check frequently to prevent drying the blanket all the way, you can safely use most commercial dryers.

Now, please write a short abstract for it in Russian. Abstract:

Одеяло нельзя подвергать химической очистке. Одеяло нельзя гладить. Осмотрите одеяло после стирки и сушки. Сушилки в прачечных.


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Many people believe that letting the surviving dog see the body of his deceased companion helps him come to terms with the death. The theory is that the dog forms an understanding that his companion is dead and therefore copes better with the loss; however, there is no scientific proof one way or the other that this is the case, so do what you feel is best for you and your pup.  It's difficult to pinpoint why some dogs do better than others and if viewing the body has anything to do with that. However, it's unlikely that seeing his old friend would do him any harm, so, ultimately, the choice is up to you. Often times, the grief or depression that a dog exhibits after the death of another dog stems from an evident change in "pack order." This can then lead to a lost sense of security or routine. The survival instinct of dogs in the wild means that they don't take time out to grieve, and tend to keep going with the daily pattern of hunting and grooming. Keeping to your normal routine decreases the dog's feeling of stress – the last thing he needs after the loss of a companion is for his world to be turned upside down. Thus, hard as it is when one of the dogs has gone, stick to your usual habits: feed him at the same time as usual, take him for walks, and visit places you normally go. This reassures the dog that life goes on, which in turn helps him to cope. It is human nature to want to comfort a pet after a loss; however, this may not be the best way to alleviate his grief. Take the example of a dog that stops eating. The owner's reaction is then to hand-feed the pet, and praise him when he accepts morsels from the hand. In effect the owner is rewarding the dog for eating from his hand, rather than from a bowl. Thus, when you want the dog to eat from the bowl he refuses, preferring the one-to-one attention of hand-feeding. This becomes a habit that is unhealthy for him and unsustainable for you. A much better option is to act normally around food and feeding time, thus reinforcing the impression that although...

Now, please write a short abstract for it in Russian. Abstract:

Позвольте собаке осмотреть тело. Поддерживайте заведенный порядок, чтобы помочь собаке приспособиться. Не позволяйте собаке помыкать вами. Дайте питомцу время, чтобы он нашел свое место. Заполните свободное время интерактивными играми. Задумайтесь над тем, чтобы приобрести новую собаку. Прежде чем заводить новую собаку проведите тест.


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Many people breaking into affiliate marketing expect to get rich quick. However, it takes a lot of work to get your affiliate marketing business off the ground, especially in the early stages. Some marketers work 12 hours each day, seven days a week as they try to launch and develop their platforms. Keep in mind the field is very competitive and many marketing companies are run by professional marketers or large companies cable of spending large sums to attract traffic. how it works. An affiliate marketer embeds her own unique affiliate link in her web page or blog. This link does not have any impact on customers, and it does not alter the price of any products/services being offered by affiliates. However, any time the customer makes a purchase after clicking an affiliate link within a specified time frame, the marketer gets a commission from that sale. How much you earn will depend on each affiliate's prices, commission percentages, and the number of sales you're able to initiate on a weekly or monthly basis. Every affiliate will have their own target demographic. As the affiliate marketer, it's your job to understand your affiliates' demographics, and tailor your advertisements or reviews in such a way that that target demographic will be reached through your platform. Knowing, for example, the target demographic's age, interests, and average income range, will help you tailor your reviews and advertisements to that demographic.

Now, please write a short abstract for it in Russian. Abstract:

Вам придется много и усердно работать. Изучите, как это работает. Оцените свою целевую аудиторию.


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Many people call this the “golden rule,” and it really is a valuable rule to live by.  For children, acting toward your parents, friends and family, and other people with this guide in mind demonstrates thoughtfulness and maturity on your part.  Before you join in picking on a kid in class, think about how you would feel in his shoes.  Or, before throwing a tantrum over a request from your mother to help out with the laundry, consider how you’d feel if you needed a hand and she wouldn’t help you. Good children treat their parents with respect.  They treat other people the same way, which also shows respect for their parents.  You can earn respect by first showing it. Difficult as it may be, this rule applies to how you should treat your little brother (or big sister) as well! If you know how other people are feeling and are likely to react, you will have a great advantage in deciding how you should behave in that situation.  For instance, if your parents are stressed out about how they are going to pay the bills for the month, it is probably not the best time to ask for a video game or new shoes.  Or, if your brother is upset about not making the baseball team, it probably isn’t the best time to rib him about his lack of athletic skills.  You can actually practice "reading" people’s emotional states by studying their faces.  Go to a public place like a shopping mall, for example, and practice trying to identify how strangers are feeling by their facial expressions. Identifying how others are feeling is important in order to show empathy, which is at the heart of the first three steps here (treating others as you want to be treated, reading others' emotions, and showing compassion for others).  Empathy, however, means more than that you can tell how someone else is feeling, and that you can "put yourself in their shoes."  It means you value others and their feelings and treat them with respect, even when they see things differently than you. When someone is hurting, or needs a hand, take it upon yourself to do...

Now, please write a short abstract for it in Russian. Abstract:

Относитесь к другим так, как вы хотите, чтобы относились к вам. Научитесь распознавать чувства других людей. Проявляйте заботу и сострадание. Выражайте благодарность тем, кто вам помогает.


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Many people choose to leave out the green, which is lime if you're using original Skittles, and purple, which is grape in the original style, as they can create a weird taste combination or a less than appealing color for the final product. However, you can put them in if you want. If you don't mind mixed flavors, you can just skip this step altogether. Note that if you choose to mix the flavors together, you will create an unappetizing brownish color. Keep swirling the mixture until the Skittles are almost completely dissolved. Note that the ratio of Skittles to vodka varies from recipe to recipe. You should experiment to find your preferred mix before making larger bottles. With single servings like this, you can decide which flavor(s) you like best and proceed to making bottles, if you desire.

Now, please write a short abstract for it in Russian. Abstract:

Разделите Skittles по цветам. Добавьте несколько драже Skittles на 50мл водки. Отфильтруйте остатки драже.


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Many people choose to pierce their ears at home to save time and money. While this is an option, it is far more sanitary to use a professional. Piercing your ears at home results in a higher chance of infection. Professional establishments have far more experience with both the practice of piercing and sanitation procedures. As your forward helix is a more painful piercing, you will want someone else to do it. If you do decide to go with a professional, make sure that they use proper sanitation procedures. Most establishments will have photo books of piercings they’ve done. Check them out to make sure this is the piercing for you. Now is not the time to go for the cheapest option or to rush. Pick a place you feel comfortable with. The last thing you want to do is pierce your ear, but forget to have earrings ready. If you don’t have an earring ready to put in your freshly pierced ears, the hole will close on itself. You’ll have to wait for it to heal and then pierce it again. The best thing for a pierced forward helix is a barbell stud. 18 gauge and about 10mm long (3/8") is a good size. This size leaves room for the swelling that will occur after piercing. If you decide to do it yourself, be sure to get a proper piercing needle. Piercing needles have a hollow center so you can easily slip your earring through your ear once you make a hole with the needle. You can buy piercing needles online or from local stores that perform piercings.  Do not share needles with other people as this could lead to infection. Make sure to use a needle that is at least one gauge bigger than the earring that you plan to wear. Many places use 16 gauge needles for forward helix piercings. There are piercing packages for sale, which normally comes with two piercing earrings that have been loaded into a spring puncher. You can purchase these online or at beauty supply stores. Follow the directions as closely as you can. Avoid piercing earrings. Some locations sell earrings with sharp needles affixed to them. These are used for...

Now, please write a short abstract for it in Russian. Abstract:

Решите, где вы будете делать пирсинг. Выберите серьгу для пирсинга. Приобретите иглу для пирсинга. Простерилизуйте иглу. Обработайте ухо. Отметьте место, где вы хотите сделать прокол. Подготовьте чистую поверхность.


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Many people commit the cardinal sin of breaking up via text or Facebook. Doing it that way will not signal that you really care. Show this person respect at the end because you won’t maintain a friendship if the break up goes badly.  Talking in person will let you break down everything that you want to say. It will also allow your significant other the chance to respond instead of feeling shut out.   Remember that not giving people closure makes them suffer psychologically. Don’t do that if you want to stay friends because no one likes to be left hanging.   You can use body language to guide the conversation if you meet in person. If your partner has rigid shoulders, is open-mouthed, or looks down a lot, you’ll know that the conversation is upsetting to them. If your partner seems relaxed and maybe even smiles, you’ll know you are not delivering blows. This is an important discussion, and you both need to be focused, so having it just anywhere won’t help you get your point across. To stay friends, remember that atmosphere counts.  Avoid places that are crowded. You need privacy, not some busy body at the next table eavesdropping on every word.  Don’t go somewhere that the two of you used to go together. That will bring up sad memories for you both.  Pick a park, a large, open cafe or other locale where the two of you can have space. Definitely don’t meet at one of your houses, which will be uncomfortable. No one wants to hear “It’s me, not you.” Starting off in such an insincere way won’t help the break up talk go smoothly and you will end up insulting your ex.  If you aren’t attracted to the person anymore, you can tell them that, but be gentle, of course. If you don’t see a future due to different life goals, that is a legitimate reason. Simply say, "Joe, I am trying to find a job that will allow me to travel, and you're a homebody. A long-term relationship probably just isn't right for us." Maybe you feel that the differences in your communication styles will cause problems down the road. Try saying...

Now, please write a short abstract for it in Russian. Abstract:

Закончите отношения с человеком. Выберите подходящее для разговора место. Будьте честны и опустите фразы-клише. Избегайте дополнительных причин лишь ради усиления момента.


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Many people confuse depression with "feeling down," but it is more serious than simply feeling sad or upset. Depression may express itself in a variety of ways, depending on the person experiencing it, and not everyone will have every symptom. However, in general, you should watch for any of the following:  Frequent, consistent feelings of sadness, anxiety, or emptiness (aka "depressed mood") Feelings of hopelessness or pessimism Feelings of guilt, worthlessness, or helplessness Loss of interest in activities and things the person used to enjoy Fatigue or exhaustion; generally feeling "slower" (aka "psychomotor retardation") Changes in sleep habits (either sleeping too much or sleeping too little, or insomnia) Changes in eating habits, appetite, or weight Restlessness or irritability; feeling "keyed up" (aka "psychomotor agitation") Unexplained physical symptoms (e.g., body aches that don't have a medical cause) Thoughts of death or suicide There are multiple forms of clinical depression, and they vary in severity and duration. To count as having a "major depressive episode," the person must have had at least 5 symptoms during a two-week period, and one of those symptoms must be either "depressed mood" or "loss of interest or pleasure."  Minor depression: Symptoms may be less severe, and may not last as long. Dysthymia or dysthymic disorder: Symptoms are less severe, but last for much longer (at least two years) Major depression: Symptoms are severe and interfere with your daily ability to function and enjoy life.  Postpartum depression: This may occur shortly after a woman gives birth. It's natural to feel the "baby blues" for a few weeks, but if symptoms last longer than that, it is likely postpartum depression. Both hypersomnia, a desire to sleep too much, and insomnia, difficulty falling or staying asleep, can be symptoms of depression. These symptoms can have a significant impact on romantic relationships. In the case of hypersomnia, a partner's desire to sleep excessively may feel like s/he is avoiding...

Now, please write a short abstract for it in Russian. Abstract:

Определите симптомы депрессии. Определите продолжительность симптомов. Изменение привычек сна. Спросите о чувстве безысходности. Проследите за поведением на работе или учебе. Оцените свою половую жизнь. Не допускайте изоляции, ведущей к одиночеству.


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Many people deal with their negative emotions with drinking, partying, smoking, gambling – or any combination of bad habits. They push away how they actually feel and the distress comes out in their behavior. To get at this emotion and to have it be gone forever, the vices have to go, too. They're not doing you any favors. And for others, these vices bring about the negative feelings. Drinking leads to poor choices and poor choices lead to misery and misery leads to drinking. And other times the cycle is a little less obvious, so people don't see the connection. Regardless of whether the emotion spawns the vice or the vice spawns the emotion, the habit needs to be kicked. For too many of us, negative emotions are a crutch. They're rewarding. It sounds crazy, but we manage to find it comfortable. Every time someone says, "Good job!" we think in our heads – and some of us say out loud – "No, it wasn't that great." So take a step back and think about your thought patterns. How do you find this negative emotion reassuring? How is it rewarding you?  For example, most of us are worriers. We over-analyze and over-analyze and over-analyze an event till we're blue in the face. We hate it, but we can't stop doing it. If we actually hated it, you'd think we'd stop, right? But we don't -- that worrying makes us feel like we're preparing. In actuality, we can't tell the future and we're no better off than we'd be without the worry. Since this step can be a little hard to take charge of, just pause for a second the next time you start to feel this emotion. Are you used to it? Is being happy or contented scary? How can you show yourself that you're getting nothing out of it? This is the best part: you fabricate all of your thoughts. 100% of them. Sure, some of them are regurgitated things people have told you, but you're still the one doing the regurgitating. And what does this mean? It means that you're the conductor of this train and what you say goes. If you don't want to think these things, you don't have to.  When you...

Now, please write a short abstract for it in Russian. Abstract:

Присмотритесь к своим порокам. Избавьтесь от подпорок. Поймите, что ваши мысли - это не вы. Анализируйте и контролируйте свое поведение.


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Many people do not consume the daily recommended water intake each day. Anywhere between eight to 15 cups of water per day is recommended, depending upon your activity level and other factors such as your body weight and exposure to the sun or warm temperatures. Aim to consume at least eight cups of water each day Unless otherwise advised by a medical professional. If drinking enough water is a challenge for you, spreading it out throughout the day can make it easier for your system to handle. Carry a water bottle with you during your work day, or have a glass of water beside you when you are relaxing at home. If you keep it in close proximity, you will be more likely to sip on it throughout the day. Before you know it, you will be on your way to reaching your hydration goals.  Note that even when you don't feel thirsty, it is important to keep your fluids up. Also, just because it is cold does not mean that you don't need additional fluids — exertion, fierce weather, dryness, etc., can all contribute to becoming dehydrated. If you experience thirst that is unsatisfied by drinking fluids, this may indicate an underlying condition, such as diabetes, or you may be experiencing thirst as a side effect of medication. Talk to your doctor if you are experiencing these issues. Many people underestimate the amount of fluid lost in sweat when they go to the gym or do another form of exercise. It is recommended to drink one to three cups of water prior to beginning your exercise routine, and to carry a water bottle with you as you work out. You can substitute water with a sports drink to replenish your electrolytes (which include salt) as well, as you also lose salt when you sweat (and many sports drinks contain calories that will fuel you to perform better during a tough workout).  For endurance sports, an electrolyte beverage is key as salt is vital to your body's ability to absorb water.  For shorter workouts, regular water should suffice. The more time you spend in hot weather, the greater your body's need for...

Now, please write a short abstract for it in Russian. Abstract:

Пейте больше воды. Пейте понемногу, но чаще. Компенсируйте потерю жидкости после физических нагрузок. Следите за тем, сколько времени вы проводите на солнце. Не пейте газированные и алкогольные напитки, а также напитки, содержащие кофеин. Проверяйте цвет мочи, чтобы выявить обезвоживание.


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Many people do things they think they should do, rather than things that they want to do. Oftentimes, even the things you think you should do are not even necessary. Take the time to sit down and make a list of all the things you “should” do that aren't actually necessary or desirable.  To figure out what you need to stop doing, ask yourself which things are draining your enthusiasm and stopping you from reaching your goals. Of these things, honestly ask yourself which are necessary and which are only done out of a misplaced sense of obligation. Make sure that the things on your "stop doing" list are legitimate problems. For example, you might think that you're unhappy with your marriage when, in actuality, you're unhappy at work and allowing that dissatisfaction to bleed into other areas of your life. A big goal can seem daunting, so break it down into smaller parts. Chances are, there is at least one action you can take right now to make your dream a reality. Discover that action and start doing it. For instance, if you want to start a new business, you can take the first step by starting a blog and various social media accounts for that business. Once you have something tangible to look at, it might be easier to do the research you need to do before pursuing the next tangible step. Finding the solution to your own problems can be difficult because it is impossible for you to view things objectively. On the other hand, helping someone solve their own problems can allow you to be an objective observer. You can then take what you've learned by helping others and apply the knowledge to your own circumstances. Taking in a fresh scenery can often change your whole perspective on life. If you struggle with taking your first steps forward while in the midst of your everyday routine, change things up a bit by taking a short trip.  Taking a trip also forces you to think in the present rather than dwelling on the past or worrying about the future. You can also make this into a practical exercise by going to a...

Now, please write a short abstract for it in Russian. Abstract:

Напишите свой список того, что стоит перестать делать. Сосредоточьтесь для начала на том, что вы можете сделать. Помогайте людям с похожими проблемами. Попутешествуйте. Попробуйте что-то новое.


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Many people do this prior to lending money to ensure they are protected later, if the friend refuses to repay. This is a great way to start the lending relationship off on the right foot because the terms of the agreement are clear from the very beginning. An IOU can easily be changed down the line, if your friend needs a little extra time for repayment. Starting with an IOU also makes it easier for you to take legal action later, if this step is necessary. Check out  How to Write an IOU for more information. If you haven't asked your friend to sign an IOU prior to lending the money, you should still ask them to agree to a plan once they're able to start paying you back.  Put this plan in writing and have it notarized. This makes it more legally binding, if you need to go to court later, and it will likely encourage your friend take the repayment more seriously. There are numerous apps available that make paying friends back any amount of money, from $50 for dinner to $50,000 for a small business loan, quick and easy. Use apps like Splitzee, Venmo, Square Cash, Splitwise, Pay Pal, or Google Wallet to simplify asking for and receiving money.  Splitzee, Splitwise, and Square Cash are your best options, when the money lending situation is for a shared expense. For instance, if you pay the monthly bills in your apartment and have roommates who pay you back.  Venmo, Pay Pal, and Google Wallet are better for large amounts of money. These applications allow you to send bills and reminders to your friend, and most of them have no fees, if you're simply transferring money from bank to bank. Ask questions about why they haven't gone through more traditional channels (banks, credit cards, etc.) for financing. Try to find out whether their current hardship truly is temporary or if understanding finances are something the friend struggles with regularly. You may not want to lend money to a friend, if they are very unlikely to repay the loan.   Start by asking something as simple as, "Why are you asking me for a loan?" It...

Now, please write a short abstract for it in Russian. Abstract:

Попросите друга написать долговую расписку. Письменно зафиксируйте план погашения долга. Используйте специальные приложения, чтобы облегчить выплату долга. Оцените благонадежность друга, прежде чем давать ему деньги взаймы. Старайтесь не давать деньги в долг тем друзьям, которых вы не хотите потерять.


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Many people don't know how to react when someone they care about goes through a great loss like this. It is common to feel like maybe you shouldn't say anything: either because acknowledging it is too painful or because you're afraid that you'll say something hurtful. However, saying nothing can be even more hurtful than saying the wrong thing. Do acknowledge this terrible loss, even if only briefly. It will help and even this small gesture can make them feel less alone. All you have to say is something like, "I heard that you lost your child. I want to extend my deepest sympathy to you and your whole family. Please, let me know if there's anything at all that I can do to help you." Many people just don't know what to say in deeply serious situations like this. Admitting that you don't know how to react in a helpful way can actually, in itself, be helpful to your friend. When you do this, you show your humanity and communicate that you aren't avoiding them because they feel tainted or because you think they did something wrong. It also shows that you honestly do care about their feelings and don't want them to be hurt further. Say something like, "I don't really know what to say to make this better. I'm not very good at this kind of thing. But I hope you know that I am very sorry for your loss." The best place to start when consoling your friend is to simply ask her if there's anything that you can do. She might not want consoling, but there might be someone other way in which she could use your help. She'll know best what she needs from you right now. It is important that if you tell her you would like to do something for her, that you do what she asks. Going back on your word at this point can leave an incredibly powerful negative impact on your relationship. You may find that your friend does not seem that upset by her loss. You may also find that your friend grieves very openly and loudly. Your friend might start acting very differently, such as always wanting to go out. On the other hand, she might want...

Now, please write a short abstract for it in Russian. Abstract:

Признайте потерю человека. Знайте, когда стоит промолчать. Спросите женщину, в чем она нуждается. Не думайте, что все реагируют одинаково. Не ограничивайте время, которое человек может потратить на оплакивание своего горя. Не обесценивайте утрату.


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Many people enjoy eating pumpkin seeds raw. They're a fairly nutritious food as they are rich in fiber and a good source of magnesium, copper, selenium, and zinc. If you're vegetarian or vegan, pumpkin seeds can be a healthy snack as they're rich in protein.  Most people can eat pumpkin seeds without a problem, especially if the shells are fully removed. However, if there are small traces of shells remaining on the seeds, you may get a slight stomach ache. If you're serving pumpkin seeds to kids, it's a good idea to be extra cautious about removing the shell to prevent choking. There are many different ways you can prepare pumpkin seeds. One way is to fry them in olive oil. Spread out some olive oil over a frying pan. How much you will need depends on how many seeds you are frying, but it should be enough to coat the pan.  Allow the oil to heat for a few minutes and then throw in your seeds. Cook the seeds over the oil until they begin to make a popping noise. From here, add about a tablespoon of table sugar. Continue frying until the seeds pop again. Remove the seeds from the heat, let them cool, and enjoy. You can also roast the pumpkin seeds in an oven heated to 375 degrees Fahrenheit. Then lay the seeds out on a baking pan.  If you like your seeds plain, you can put them in the oven as is. Some people prefer to sprinkle them with curry powder, chipotle flakes, or cayenne pepper. Clove, cinnamon, or nutmeg can be used for sweet pumpkin seeds. Bake the seeds for about 20 minutes, or until they're golden brown.

Now, please write a short abstract for it in Russian. Abstract:

Ешьте семена тыквы сырыми. Поджарьте семена тыквы. Поджарьте семена тыквы в духовке. Готово!


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Many people equate "natural" with "safe," but this is not always the case. It is important to check with your doctor or pharmacist before trying supplements, as they can interact with other medications you may be taking or can aggravate existing medical conditions. Your pharmacist can also recommend reputable brands for supplements — they are not regulated by the FDA, so the supplements may not actually contain what is advertised. Your pharmacist should know which brands are the best. Valerian root is a mild sedative that may help you to fall asleep faster and stay asleep longer. You can find valerian root supplements in drug stores and health food stores, but make sure that you check with your doctor before using valerian root.  Valerian root can interact with some medications, such as fexofenadine, alprazolam, and lorazepam. A common dosage is 400 to 900 mg taken about two hours before bedtime for up to 28 days. Passionflower may help to reduce anxiety and improve sleep quality. You can find passionflower in drug stores and health food stores, but check with your doctor before using.  Passionflower can lower blood pressure, so if you take blood pressure medications, talk to your physician first. Do not use passionflower if you are pregnant because it may induce uterine contractions. Try taking one 90 mg passionflower tablet per day. Chamomile reduces anxiety and it may even improve the quality and quantity of your sleep.  Try drinking a cup or two of chamomile tea before you go to sleep each night. To brew a cup of chamomile tea, just pour about 8 ounces of boiling water over a chamomile teabag in a mug.  Let the tea brew for about five minutes and then remove the teabag. Allow the tea to cool a bit before drinking. Chamomile can interact with a number of prescription medications, so check with your doctor first if you are taking any medications. For example, chamomile may interact with sedatives, blood thinners, diabetes medications, and blood pressure medications. Lemon balm can also reduce anxiety and...

Now, please write a short abstract for it in Russian. Abstract:

Прежде чем принимать растительные добавки, проконсультируйтесь с врачом. Принимайте корень валерианы. Попробуйте принимать страстоцвет. Пейте ромашковый чай. Подумайте о том, чтобы принимать мелиссу. Втирайте в ладони и запястья эфирное масло лаванды.


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Many people equate solitude with loneliness. They are not the same. Loneliness is subjected to you by other people. It can make you feel sad or miserable. Solitude, on the other hand, can be a time of rejuvenation and exploring the self. Here are just a few benefits of spending time alone:  Your brain has a break to rest and reboot. You are more capable of being productive. You learn more about yourself during moments of solitude. You have a better opportunity to problem-solve and weigh your options. You have an improved perception of yourself and therefore choose more healthy relationships. Take baby steps. If you are a person who tends to think solitude is boring or uncomfortable, it may not do well to force yourself into long bouts of solitude. In this case, it's better to slowly increase the amount of time you spend alone.  If you are always surrounded by others, simply schedule in about 30 minutes of solitude each day for a week. You might choose to drive or walk to work on your own instead of joining someone else. You might go for a hike alone or visit the beach on your own. Just commit to doing a short, 30-minute activity without anyone else present or demanding your attention. Take notes on the experience. Was it better than you anticipated? Were you bored? Why? Write down as many details as possible to better understand your aversion to being alone. Just because you find solitude boring doesn't mean it has to be. If you have periods of alone time approaching, make plans so that your solitude is filled with interesting and fulfilling activities.   For example, if you have to stay home on your own for a weekend, you could rent some cool movies, plan to do a creative project, or complete schoolwork during your alone time. To keep your energy revved, gather fun music, books, and other tools to make the time less boring. Preparing for moments of solitude can make the difference between the time dragging by and going by more quickly. Simply fill the hours with things you already love to do.

Now, please write a short abstract for it in Russian. Abstract:

Замечайте преимущества одиночества. Постепенно увеличивайте продолжительность уединения. Грамотно подготовьтесь к уединению.


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Many people experience a dry mouth or dry throat during moments of fear, which may make talking difficult. If you're shy or anxious, you might want to try keeping a glass or bottle of water on hand so you can have a drink before you speak. Avoid caffeine or alcohol if you're already nervous/anxious. Caffeine can make you more stressed, and alcohol can lead to dependence. Shyness and fear often result in feelings of stress and pent-up energy. If you're too nervous to speak loudly, you may find it helpful to release some of that built-up stress beforehand. Try excusing yourself to the washroom and using that moment alone to stretch and move your muscles before you return to your group and speak up.  Stretch your neck forward, backwards, and side-to-side. Stretch your mouth open as wide as it will go. Lean against the wall and stretch your hamstrings, then stretch your adductor (groin) muscles by spreading your legs and leaning side to side. Stand about two feet from a wall and do five quick wall push-ups. Many people experiencing extreme shyness, fear, or anxiety suffer from unpleasant physical symptoms. These may include rapid heartbeat, shallow breathing, light headedness, and feelings of dread. No matter what physical symptoms your shyness causes, deep breathing can help calm you down and reduce the symptoms of fear/anxiety.  Inhale slowly while counting to four. Breathe deeply into your diaphragm (below your ribs), rather than shallow chest breaths. Hold the breath in your diaphragm for four seconds. Exhale slowly while counting to four. Repeat several times until you feel your heart rate and respiration slow down.

Now, please write a short abstract for it in Russian. Abstract:

Пейте воду перед началом разговора. Расслабьтесь. Используйте упражнения на глубокое дыхание.


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Many people experience stress from lack of sleep or poor sleep quality. Stress can also cause people to stay awake at night and ruin the natural sleep cycle. Learn to improve both your quantity and quality of sleep. Most adults require between 7.5 and 9 hours of sleep each night.  Go to sleep and wake up at the same time every day. Try not to change your sleep cycle, even on the weekends when there is temptation to sleep in. Take a nap if you lose a few hours of sleep due to a late night.  Spend time outside during the day. Get as much sunlight as possible and stay active.  Avoid screens one to two hours before bed. Try not to be on the computer, watch TV, or be on your cell phone before going to sleep. Instead, read a book or get ready for the following day. A healthy diet can help you improve your sleep, energy, and mood. Examine your current diet and see where you can make some small changes.  Drink water. Water helps keep the body free of toxins and boosts energy levels. Fill your water bottle regularly throughout your day.  It is best to completely eliminate caffeine, alcohol, and simple sugars.  If going cold turkey is difficult, strive to significantly reduce these stress inducing substances in your diet. Prepare your own meals. Focus on buying whole foods like fresh fruits, vegetables, proteins, and whole grains. Health food stores tend to carry foods with fewer additives and chemicals, but remember to read the packaging. Even packaged foods that appear to be healthy are sometimes filled with added sugars and unhealthy fats.  Kombucha tea and chamomile tea may also be helpful for people under stress. Exercise is a known way to blow off steam and improve your mood. Regular exercise will also improve your physical health. You don't need to exhaust yourself. Choose something that works for you. Anything from yoga to a game of tennis can help with stress relief.

Now, please write a short abstract for it in Russian. Abstract:

Высыпайтесь. Придерживайтесь здорового питания. Упражняйтесь.


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Many people experience thinning hair because they have nutrient deficiencies.  Vitamin B plays a large role in the health of your hair, and getting enough of it is essential to keeping thick hair and reducing how much you shed. Good sources of vitamin B include fruits, vegetables, nuts, and brown rice, among others. Diets deficient in iron lead to poor hair growth. Good sources of iron include beef, pork, lamb, poultry, fish, green leafy vegetables and iron-enriched grain products. Take prenatal vitamin supplements. Prenatal vitamins contain the right mix of vitamins for healthy hair, and as a bonus, healthy nails and skin. It's difficult to avoid exposure to everyday environmental toxins, but there are a few preventative methods you can try:  Wrap your hair in a scarf or hat when you walk or bike through heavy traffic. Pollution caused by cars can dull and flatten your hair, making it appear limp and unhealthy. Wear a swim cap in chlorinated pools. Have you ever had a stylist ask you if you're a swimmer? Chlorine stays in hair and makes it visibly dry and damaged. Protect your hair in the pool, or be sure to wash it with a good shampoo before the chlorine dries. Stressful situations often lead to hair loss. If you have a source of stress you can remove from your life, consider doing so.  Some sources of stress are unavoidable, but they usually go away after awhile. If your hair is falling out due to a stressful situation, it will probably grow back with the situation is resolved. Thinning hair itself can be a source of stress. Calm your mind by doing everything you can to help your hair be healthy, like using natural products, making healthy lifestyle choices, and getting all your vitamins.

Now, please write a short abstract for it in Russian. Abstract:

Питайтесь хорошо сбалансированной, здоровой пищей, с большим количеством витамина “В” и железа. Защищайте свои волосы от химических веществ и загрязнителей. Проверьте свой уровень стресса.


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Many people fail to set personal boundaries because they feel guilty about it or think their needs don’t matter. However, your needs are just as important as anyone else’s, and you have to be in good mental and emotional health to be able to help others and fulfill your own responsibilities. Setting boundaries you’re comfortable with isn’t selfishness – it’s your right. In the long run, healthy boundaries don’t only benefit you. They also benefit your loved one with BPD by creating a clear sense of structure and predictability in the relationship. Determine ahead of time which limits you are going to establish with your loved one and why. One good way to define your boundaries is to think about your values. Good boundaries are a way of protecting the things that matter to you most and ensuring you aren’t pressured into activities or situations that go against the way you want to live. For instance, if your friend wants to talk on the phone with you every night, but you value spending evenings with your family, you might decide not to take your friend’s calls after five o’clock. It's important to think about what action you will take if your loved one does not respect your boundaries. If you don’t specify what your reactions will be and follow through with them, your loved one will probably not take your boundaries seriously. A good follow-up step should be something that follows naturally from the other person’s actions. For instance, you might decide that if your partner shouts at you again, you will leave the house for a few hours until they can calm down. The other person may be angry, hurt, or embarrassed when you tell them you need them to behave differently. They may take the change personally, accuse you of not loving them, or act out against the boundaries. Decide how you will handle various reactions so you aren’t caught off guard when it happens.

Now, please write a short abstract for it in Russian. Abstract:

Ваше благополучие – первоочередная забота. Определите собственные границы. Определите последствия. Приготовьтесь к реакции близкого человека на установленные границы.


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Many people falsely believe they cannot control how they feel. This can lead to a defeatist attitude, in which setbacks and problems are internalized. Remind yourself you can control your attitude. You can choose how you interpret your experience. Viewing experience through a more positive lens can help fuel an upbeat, can-do attitude.  Remember that people view situations differently. One person may see missing the last train to work as an opportunity to enjoy a nice walk before a long work day. The other person may see it as a disaster. You can choose which of these life views to embrace. Opting for positivity over catastrophic thinking will be more energizing. You will be more eager to say "Yes" to new opportunities and experiences as you won't be as emotionally drained. When an opportunity is presented, many people immediately think of the reasons they can't do it. Your mind may immediately make a running list of your limitations and the reasons something can't be done. Work to block out these thoughts as they occur. If something simply needs to get done, you can't indulge in worrying over whether it can be done.  Challenge your knee-jerk excuses. For example, your boss asks you to make a presentation at a big conference. Your immediate thought is, "I can't do this. I don't have time. I don't know enough about the subject." Stop immediately. Do not think about why you can't do the presentation. Instead, focus on the ways you can could conceivably achieve. For example, instead think, "This will be a challenge, but I can do it. How can I make time for this? What should I do to learn more about this subject?" Other people can really affect your own attitude. It's hard enough to stay positive and work against your own negative thoughts. You don't need negative people encouraging such thoughts. Try to limit your contact with chronic complainers.  You will learn to filter out negative people fast. You may know someone in your office who's prone to complaining about all their setbacks. You may find when you...

Now, please write a short abstract for it in Russian. Abstract:

Поймите, что вы контролируете свое отношение к ситуации. Не думайте о том, почему вы не можете что-то сделать. Избегайте негативно настроенных людей. Используйте позитивные слова. Не поддавайтесь иррациональным мыслям.  Развивайте стойкость


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Many people feel like they can’t keep their home clean. However, if you have good cleaning habits, your home practically cleans itself. For example, if you take something out, put it away immediately after using it to reduce any clutter. Other examples include:  Putting dirty dishes straight into the dishwasher after using them Taking out the trash every night Putting dirty clothes straight into the clothes hamper You don’t have to dedicate a whole day to cleaning your home. Instead, clean for thirty minutes or so every day. This will spread the work out over the week, breaking harder jobs into manageable chunks. If possible, create a routine. For example:  Spend ten minutes cleaning after breakfast every day. Set a timer for thirty minutes each evening and clean until it goes off. While your coffee brews in the mornings, tidy up your kitchen. Many larger cleaning jobs, such as vacuuming and mopping, can be spread out over the course of a month. There are many deep-cleaning schedules available online that can be tailored to a variety of homes and apartments. For example:  If you have a lot of carpets, choose a schedule that asks you to vacuum them every few weeks. A good schedule should include weekly dusting to keep the surfaces in your home clean. Any tile in your home should be mopped or scrubbed once a week.

Now, please write a short abstract for it in Russian. Abstract:

Развивайте полезные привычки по уборке. Понемногу наводите порядок каждый день. Создайте график генеральных уборок.


First, read the English article below.

Many people feel uncomfortable changing their clothes in the locker room.  Feelings of embarrassment, judgment, or anxiety can arise when faced with changing in the locker room.  If you feel nervous about changing before gym class, you might try some of these tips to help maintain a feeling of privacy and comfort:  Try changing in a bathroom stall. You can try wearing your shorts and t-shirt underneath your regular clothes. Wear athletic clothes as part of your normal style. For swimming class, wrap a towel around your waist and change into your trunks underneath it. Wear a cotton tank top under your clothing, and leave it on under your PE clothes for more coverage. Some women put a sports bra on over their under-wire bra.  The under-wire bra can then be taken off while wearing the sports bra. Team selection can be a real source of dread for anyone in a gym class.  No one likes being the last person picked to join a group.  Being picked last often results in feelings of lowered self-esteem or self-worth.  However, it's important to keep things in perspective and stay positive, even though you may still feel hurt.  Avoid getting angry or feeling resentful.  Bad attitudes will only push people away and increase your negative feelings. Connecting with a friend or your teammates can help you feel better about the initial rejection.  Don't let getting picked last cause you to reject those around you. It may happen that you have your period during a gym class.  This can make many people feel self-conscious and want to skip class.  However, you can still participate during your physical education class and make it less stressful for you.  Try using some of these tips to help you feel more comfortable:  Use the stall to change any pads or tampons before class starts. You may need to re-check after class as well. If you have to shower or swim during gym class, you might consider using tampons.

Now, please write a short abstract for it in Russian. Abstract:

Не стесняйтесь переодеваться. Не останьтесь на скамье запасных! Не переживайте, если у вас месячные.