First, read the English article below.

No matter how many talents, interests, or obligations you have, do not allow yourself to lose focus on your goals.  Prioritize your goals and decide which are most important and might need the most time considering your long-term objectives. Plan ahead and manage your time so that you can balance all of your obligations. Remember, you can’t do everything! Identify clearly what you want to achieve and then find people, such as teachers, guidance counselors, and college professors, who can help you develop a step-by-step plan. Connecting with someone in a field you’re interested in can help you stay excited about learning, and a good mentor can also help you find challenging opportunities. A mentor could be anyone from a teacher who inspires you to a business owner, a scientist, a writer, or a professor who teaches a subject you love. Reach out to someone whose work is meaningful to you and start a conversation. You might both learn something from each other. Good ways to meet mentors include sitting in on college classes, attending workshops or events in your community, doing volunteer work, or even sending an email with a few thoughtful questions to an expert in your chosen field. Remember, just because you are gifted does not mean you have to work less. You should do your best to channel your gifts and your energies so you can succeed and achieve your short-term and long-term goals. Do this by committing yourself to excellence in everything you do. Talk to your parents and teachers about what you can do to stay challenged or get ahead. In most cases, they will be happy to help you find work that is engaging and challenging. In addition, there are other things you can do:  Cultivate your gift. If you are interested in or excel at one subject or another, make sure that you do everything you can to hone your abilities in that subject. Talk to teachers about Honors, Advance Placement (AP), or International Baccalaureate (IB) classes in a specific subject field that you like. Visit the IB website at...

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

Оставайтесь сосредоточенным. Составьте список краткосрочных и долгосрочных целей. Работайте над развитием трудовой этики. Стремитесь вперед и оставайтесь активным, получая образование. Избегайте перфекционизма. Не будьте одержимы оценками.


First, read the English article below.

No matter how many times you say, “I’m fine,” you’re not. Let your friends and family be there for you during this upsetting time. Talk to them about episodes of cheating or bad relationships from their pasts. You may be surprised to find out that many of your loved ones have been the victim of cheating, too. If you’d rather not talk, don’t. Ask your loved ones to go see a movie with you, go for a walk, or curl up on the couch with a pint of Ben and Jerry’s. Positive sources of support are vital to helping you get over your cheating ex. If you don’t feel comfortable discussing the situation with close friends and family, find online support groups of others who are going through the same thing. If you live in a large city, you may be able to find in-person support groups for people getting over a cheating ex. Another option is to see a professional  mental health counselor or therapist. A counselor can be a great source of support as well as an outlet to help you work through the emotions brought on by the cheating. This professional can also help you devise positive ways of moving forward.  For example, they may have you write a pretend letter to your ex or talk to an empty chair as though he were sitting there. This can help you get residual feelings off your chest so that you can move on. Indicators that you may want to seek help from a therapist include constantly checking in your ex on social media, thinking about him, contacting him frequently, or feeling depressed.

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

Поговорите с друзьями и членами семьи. Обратитесь в группу поддержки в интернете. Обратитесь к психологу.


First, read the English article below.

No matter how much experience you have around horses, there's always the small but real chance that something outside your control may spook the horse. If this happens, you will not want to be within range of the horse's extremely powerful kicks. Most horse handlers do this one of two ways:  Staying a generous distance away when they are behind or to the side of a horse. Depending on the size of the horse, this "safe distance" can vary, so give the horse plenty of room, especially when directly behind it. Staying close to the horse and maintaining contact. Keep a hand on the horse and speak to it with a gentle tone of voice. If you are very close to the horse, it will still be able to kick you, but it won't have enough space to use its full force, so the potential for injury is lower. Keep in mind that it's possible to startle a horse even if it knows exactly where you are. Sudden, violent motion can make a horse think it's in danger and provoke a spook response, so you will want to avoid it at all costs. Specific things to avoid include:  Thrusting anything into the horse's face (remember that it has a blind spot in front of its nose) Running towards the horse Slapping or striking the horse in any way Just like unexpected noises can frighten humans, they frighten horses as well. Don't make loud noises around horses, especially if they're not used to hearing the noise you're about to make. If you do have to do something that makes a loud noise, move away from the horse before doing it. Specific things to avoid include:  Loud clapping, yelling, or screaming Guns being shot Loud music Loud machines (chainsaws, dirt-bikes, etc.) When possible, loud natural noises (e.g., thunder) Like many animals, horses can be very defensive about their food. However, this is more of a personal tip for a particular horse than a part of a general guideline. If the horse is sensitive about eating, give it plenty of space when it is feeding — even a horse that is normally very docile may get agitated if you interrupt it while it...

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

Не заходите в зону удара задних копыт. Не совершайте внезапных движений рядом с лошадью. Не издавайте громких пугающих звуков. Не пугайте и не обижайте лошадь, когда она ест. Знайте, что опытные конные инструкторы могут выполнять с лошадью определенные операции, которые не стоит делать кому-либо еще с недостаточным количеством опыта.


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No matter how much guidance the assignment provides, an integral part of nearly any research project is allowing each researcher to come up with their own idea. You need to identify a problem in your chosen field that needs to be solved or answer a question that has not yet been answered.  At this stage, a pen and piece of paper are your best friends. Without worrying about structure or format, start writing down ideas – anything you're interested in, really, as long as it falls within the bounds of the assigned project's guidelines. At this stage its worth remembering that the more interest you have in a given topic, the easier it will be to push through any obstacles that may crop up when trying to complete the project. Don't hesitate while writing down ideas. You'll end up with some mental noise on the paper – silly or nonsensical phrases that your brain just pushes out. That's fine. Think of it as sweeping the cobwebs out of your attic. After a minute or two, better ideas will begin to form (and you might have a nice little laugh at your own expense in the meantime). If you just can't seem to brainstorm anything very interesting, and you've been given a vague and unhelpful prompt, your next best bet is to review a textbook or lecture notes. Skim over them and look for subjects you found interesting. You can even flip open a textbook to the index, pick an interesting-sounding term or name, and go from there. Another extremely useful tool is a journal. These are periodicals collecting research in a specific field. So if for example, you were looking for a topic in radiology, you may want to look at a few issues of Radiology- the journal of the American College of Radiology. If you are doing this in partial fulfillment of a university course or honors degree programme, it's worth checking out what research topics were covered by other students over previous years. Sometimes you may be lucky enough to find ready-made suggestions at the end of the project which the author has made in their recommendations for...

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

Проведите мозговой штурм идей, определите проблему или вопрос. Используйте инструменты, которые у вас есть. По возможности изучите работы других людей. Рассмотрите вопрос с разных точек зрения. Обобщайте конкретные темы. На данном этапе вам нужно четко представлять, какой методологии вы собираетесь придерживаться при сборе данных. Изучите всю информацию, к которой у вас есть доступ. Четко определите свой проект.


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No matter how much you crack your knuckles, if you want to stop, then behavioral therapy techniques are the way to go.  In other words, cracking your knuckles is a behavior, so it is possible to use behavioral techniques to change your behavior. Simplifying a little, there are two basic forms of behavioral therapy: positive and negative. Positive behavioral therapy includes techniques like reward systems: Set goals and give yourself (or your loved one) a reward for meeting those goals. Negative techniques include minor punishments or other reminders to make the person aware of their habit, so they can stop. There are as many kinds of these techniques as there are people who would offer advice. Give your hands something else to do, other than knuckle cracking. Learn to twirl a pencil or a coin, for example.  Aspiring magicians practice moving a coin through, over, and around the fingers of one hand without touching anything else. A pen or pencil works too. This exercise is truly good for anyone at any age. Developing finger strength, coordination,and manual dexterity can be fun too as you master a new skill rather than hurt yourself. Some kind of hobby that keeps your hands (and mind) busy is probably an excellent idea like drawing, writing, or arts and crafts. The single most classic behavioral method is to wrap a rubber band around your wrist.  When you notice you are about to crack your knuckles pull back on the rubber band and release, so it snaps back onto your skin. The slight sting you feel may help you to break your habit, as you may eventually come to associate your knuckle cracking with pain. If the rubber band method doesn't appeal to you, there are several other things you can do to curb your cracking habit:  Carry a small hand lotion around with you in your pocket or purse. When you feel the urge to pop your knuckles, get out the lotion and rub it on your hands. This will give you something to do with your hands, while also leaving them soft and moisturized! Have a friend put tape around your...

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

Что такое терапия поведением. Держите руки занятыми. Найдите себе новое хобби. Используйте метод с резинкой. Используйте другие профилактические методы.


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No matter how much you feel that you shouldn't have to get the "OK" from your guy to do something or make decisions, it would be best to at least talk to him about it and ask him first. Men want to feel that they are doing things because they want their partners to be happy, not because they feel forced to do them. Use non-verbals like "the lip" and "big eyes" to persuade your man when words aren't working. He loves to play the role of "knight in shining armor." While you may feel strong and independent without his help, allowing him to feel that he is taking care of you and protecting you will make him happy. Appreciate chivalrous gestures, like when he opens the door for you or lets you enter a room first. You will have an easier time getting your man to do something if you convince him that doing it is his idea in the first place. Use subtle clues that will gently push him to make the right decisions.  If you want him to fix your car, and you're tired of asking him directly, say something like, "I saw a broken-down car on the interstate today. You know, it makes me feel paranoid about mine." You can also say, "I'm starting to think that I need a new car. How long will we have to save money for a down payment?" He's a lot more likely to fix your car because he's either a) motivated to protect you or b) concerned about spending too much money. Don't tell your friends (especially if he's standing right there) that you have him wrapped around your finger. Don't talk as though you can make him do anything or control him. The last thing your guy wants is to be emasculated in the eyes of your friends or family. Don't constantly talk about your ex or compare your current man to your ex. Also, don't date a new man if you're not really over your ex. Your new guy doesn't deserve to be blamed for someone else's actions or held to someone else's standard. Comparing him to your ex will make him feel like less of a man, so don't do it.

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

Будьте с ним партнером в принятии решений. Дайте мужчине почувствовать себя большим и сильным. Пусть он возьмет инициативу на себя. Уважайте его независимость. Не цепляйтесь за прошлые отношения.


First, read the English article below.

No matter how much your customers may like you, you won't be able to establish loyalty if you provide them with an inferior product or service.  Use high-quality ingredients or parts and production that is not rushed or shoddy. Don't let your employees take short-cuts that would result in short-changing your customers. While many consumers report that they're willing to pay more for superior customer service, quite a lot of them expect stellar service regardless of price.   Lots of consumers are strapped for cash, and can't afford to pay more even if you're willing to go above and beyond. This means there's a limit to how high you can set prices even if you excel at customer service. Try to balance your profit margin with the limits of your customer's budgets. Keep current with price fluctuations across your industry, and pay attention to your main competitors.  For example, if you run a local flower shop, investigate prices at other brick-and-mortar stores in your town. See whether any online florists deliver in your area and if you can compete with their prices. If your employees are dejected or demoralized, customers will notice and may be less inclined to give you repeat business.   If your employees respect you and enjoy working for you, they will be more dedicated to providing good customer service.   Promote a "trickle down" effect, where happy employees make happy customers.

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

Совершенствуйте свои продукты и услуги. Устанавливайте обоснованные цены. Следите за тенденциями цен в вашей отрасли. Обеспечивайте комфортные условия труда.


First, read the English article below.

No matter how old you are, if you want to be a great writer, you must be a great reader, too! Read as often and as much as you can. If you aren’t sure what books to read, don’t be afraid to ask your teacher or school librarian for some suggestions.  Reading is a great way to get a better idea of what sort of writing you actually enjoy reading. When you read new books and find one you really like, take a moment to think about why you like it. What is so great about the story? Does it have really fantastic characters, or setting? Use the things you like in books you read as examples of how to write those things yourself.  Just like doctors must learn from other doctors, writers must learn from other writers. You might like a specific kind of book, but try to read lots of different kinds of books to learn things from different kinds of writers. It might not seem like anything exciting or interesting happens in your life, but you can still use it as a place to begin your own stories. It can be as easy as taking something that might seem plain or simple, and changing it into something interesting and new.  For example, if you wanted to write a story about a superhero, use the backdrop of your everyday life to form your new character. Maybe your superhero is a kid just like you, and one day at school, discovers his powers. You can also use settings and locations you are familiar with in real life and write a fictional story set in these places. For example, maybe there’s a creepy old house somewhere in your neighborhood. You could write a story about someone who goes into the creepy old house to investigate, and finds something they didn’t expect. Ask your mom, dad, grandma, or grandpa to tell you stories about their lives. Learn new things about what life was like when they were kids, and learn about people in your family you don’t know very well, or at all.  If you are writing fiction (a story that isn’t real or true), you can use stories from your family’s history as a starting point, but change names, places,...

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

Читайте много книг. Черпайте вдохновение из жизни. Изучите историю своей семьи, чтобы найти интересные события. Изучайте интересующих вас людей, места и события.


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No matter how old your pet is, make sure you are ready to take care of it for the rest of its life—or yours. Animals have feelings and bond with their “pet parents” and not taking this commitment seriously can harm your animal. Avoid getting your pet at a pet store or other type of animal factory such as a “puppy mill” by relying on reputable breeders or humane societies. Ask yourself some of the following questions before adopting a pet to make sure it’s the right decision for you:  Why do I want a pet? Do I have enough time and money to care for my pet? How well would an animal fit in my home? Am I allowed to have pets in my rental property? Who will care for my pet if I am away, ill, or pass away? A healthy pet is a happy pet. Taking care of your pet or animal’s health with regular vet visits and watching for signs of illness can promote their health, well-being, and demonstrate your kindness towards them.  Make sure your animals receive yearly vaccinations against rabies and other diseases. Schedule vaccinations as a part of your pet’s annual visit to the vet. Groom your animals as necessary for their species. For example, brush your horses, dogs, and cats regularly.  Watch for fleas and other pests like ear mites and treat them accordingly. Just like people, pets and other domesticated animals like horses enjoy sleeping, having alone time, playing, and cleanliness. Making your pet a personal space that is comfortable and clean shows your kindness and can help create a strong bond between the two of you.  Prepare a cozy sleeping space with items like a pet bed, box with a blanket, or a nice pile of clean hay. Put a personal item in the space to remind her of your scent. Create other spaces where your animals can eat, play, and go to the bathroom. Keep eating and bathroom spaces as far apart as possible because many animals won’t eat near where they defecate.  Allow smaller animals like cats and dogs to live inside with you.  Make sure smaller pets and domesticated animals that stay outside have proper...

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

Примите пожизненное обязательство. Следите за здоровьем животного. Обеспечьте животному удобное личное пространство. Регулярно кормите животных. Правильно выбирайте время, чтобы пообщаться с животным. Проявляйте свою любовь. Сообщайте о жестоком обращении с животными.


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No matter how special you treat your black clothes and how many precautions you take when washing them, the washing cycle itself wears the dye down, eventually causing it to show signs of fading. To limit the effects of fading, you should only wash your black clothes when necessary. If you can skip a washing here or there, do so to preserve the integrity of the dye.  Black pants and sweaters worn over other layers of clothing can usually be worn up to four or five times before needing to be put through the wash, especially if the clothes are only worn indoors. Similarly, if you only wear the garment for a few hours a day, it can likely be set aside and worn again without going through a washing cycle. Note, however, that black undergarments and socks should be washed after one wearing. In between washings, you can treat stains with stain remover and eliminate chalky residue from deodorant with a dry sponge. Whenever possible, wash your black clothes with other black clothes or with other dark garments.  Dye has a tendency to run during the washing cycle, but if there are no lighter garments to soak of the dark dyes, those dyes will be reabsorbed back into the black clothes they came from. Aside from separating clothes according to color, you should also separate them according to weight. Doing so can protect the weave and color of your more delicate black garments. The surface of the fabric directly exposed to the abrasive washing cycle is the surface that will receive the most wear. As a result, the dye will fade first on the surface always facing out during the laundry. Preserve the outside of black clothing by turning each garment inside out before you wash it.  Black color fades due to the friction that results when clothes rub against each other in the washing machine. More precisely, friction causes the fibers to break, and the ends of those fibers are exposed. Since the surface of the fabric is disrupted, the human eye sees less color, even when no dye has actually been lost. You can further reduce the...

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

Реже стирайте одежду. Сортировка по цвету. Выверните одежду наизнанку. Используйте холодную воду. Придерживайтесь быстрой стирки. Добавить специализированное моющее средство. Пропустите сушку.


First, read the English article below.

No matter how strange or frustrating someone's actions may seem, everyone has his or her own set of circumstances. Take these circumstances into consideration and think about how things must seem from that person's perspective as a result.  For instance, if you're playing a game with someone who has never played it before, don't make fun of that person for having a hard time understanding the rules. The experience might be frustrating or embarrassing for that person, so it would be much kinder to help than to tease. Similarly, if you accidentally bump into someone and that person yells at you for it, pause and tell yourself that he or she might have reasons for being irritable that you don't know about. Instead of yelling back, a better option would be to apologize and politely excuse yourself. Ideally, you should try to approach life with an attitude of optimism and subtle confidence. People tend to react better to those who can appreciate themselves and the world around them.  It might sound cliché, but count your blessings when you feel tempted to dwell on the negative things going on in your life. While self-confidence is a good trait to have, you should avoid seeming arrogant. A positive self-image is all about having good feelings for yourself. Arrogance means viewing your own self as being better or more important than those around you. Be positive when people turn to you for encouragement, too. Instead of dwelling on everything that could go wrong, try to show that person how things could go right. There are times when your sweet, kind acts may go unrecognized. Learn to accept those occurrences without making a big fuss over being unnoticed.  It's natural to want credit for the good you do, but if you're doing good only for the sake of getting attention, you have the wrong sort of motive. Do good merely because it's the right thing to do. Even this has its limits, though. Don't let others abuse or mistreat you. If you don't stand up for yourself, you might end up looking like a weakling instead of a...

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

Считайтесь с чужим мнением. Сохраняйте позитивное отношение. Примите тот факт, что на ваша доброта может быть проигнорирована. Напоминайте себе.


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No matter how sure you are of the answer you’ll get, you’re going to be nervous during the proposal. Write down what you want to say, practice it in the mirror several times, and memorize it. You want it to sound completely natural when you say it during the proposal.  In most cases, it’s best to keep things brief. Aim for 2-4 sentences, likely with the classic “Will you marry me?” request at the end. For example: “Annie, the past 2 years have been the happiest of my life because of you. I want to spend the rest of my life doing my best to make you happy. Annie, will you marry me?” Or: “When I think about my life before I met you, Annie, it feels like I’m spying on someone else’s memories. I’m a different, better person thanks to you, and I don’t want to imagine a future without you in it. Annie, I love you—will you marry me?” This won’t be the best choice in all cases—your partner may greatly prefer an imperfectly-executed “live action” proposal to a perfectly-executed recording. However, if you’re worried about getting the wording of your proposal just right, and you think your partner would find it charming, go ahead and create a high-quality recording of your proposal. After a nice dinner, you might come home to watch a movie and say, “Oh, here’s a flick you might like” while queuing up your proposal video. Then, you can pull out the ring and get on one knee as they watch it. Taking a few deep, slow breaths is a great way to relieve those last-minute nerves before you “pop the question.” In addition, consider taking some time before meeting up with your partner to do other calming activities. Do whatever works for you, which may include options like:   Meditation, prayer, or visualization techniques.  Yoga, light exercise (such as walking), or progressive muscle relaxation. Writing about your nerves or talking to a trusted friend. Despite what your social media feeds may indicate, your proposal does not need to be picture-perfect and go off without any hitches or glitches. Keep your ultimate goals in...

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

Потренируйте свою речь перед наступлением даты Х. Создайте видео-предложение, если это повысит вашу уверенность в себе. Используйте техники расслабления, чтобы успокоиться перед тем, как сделать предложение. Прочувствуйте момент вместо того, чтобы беспокоиться о каждой детали.


First, read the English article below.

No matter how sure you are that he’s the right one for you, if you have a nagging sense that something’s wrong, it might be. Not every love story is perfect, but the first step of a healthy relationship is honest evaluation.  If your relationship can’t stand up to deliberate scrutiny, you are hiding yourself from facing the truth about it. Talking to a friend may be helpful during this process. Many times, a friend will be able to help you see things about your relationship that you’ve avoided. If you notice that your family avoids talking about your beau, and your friends keep their distance, this is a sign that you’re in love with the wrong person. These are people who care about you, and about your well being. Talk to them about their concerns.  Try to listen without defending yourself or the person you’re in love with. It’s in your best interest to hear what they have to say, so keep quiet and listen while they talk to you. Your friends and family will have noticed if the person you love hasn’t been treating you with respect. If you’re having trouble seeing what a realistic future would look like together, you probably already know that it’s time to move on. If you can’t realistically see your lives together in 5 or 10 years, it might be because you’re in love with the wrong person.  Some people can be very fun to be with in the moment, but that doesn’t mean that you’re obligated to stay with the person forever. Sometimes it’s just the wrong time for a long-term commitment. Another sign might be that you continually find yourself daydreaming about what your life might be like without the other person in it. In this case, it might be time to make that dream come true. Sometimes the person you love doesn’t love you back, and it’s up to you to accept this. It will be easier to accept when you realize that his lack of love has more to do with him and his life than it does with you. Maybe he’s become involved with drinking or drugs, or has problems with depression, or is upset or otherwise self-absorbed. Maybe...

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

Обратите внимание на то, как вы себя чувствуете, когда находитесь рядом с этим человеком. Обратите внимание на то, что думают об этой ситуации ваши близкие и друзья. Попробуйте представить свое будущее с этим человеком. Обратите внимание на признаки безразличия.


First, read the English article below.

No matter how talented you are, there is almost always somebody who can do something better than you. Look to those who are better and consider the potential for improvement.  Nobody is the best at something.  Even if you are 'the best' in the world at doing one thing, there are always other things that you cannot do, and may never be able to do. Recognizing your limitations does not mean abandoning your dreams, and it does not mean giving up on learning new things or improving your existing abilities. It simply means acknowledging that, as human beings, none of us are perfect and none of us can do everything by ourselves. We judge others because it's a lot easier than looking at ourselves. Unfortunately, it's also completely unproductive and, in many cases, harmful. Judging others causes strife in relationships, and it prevents new relationships from forming.  Perhaps even worse, it prevents us from trying to improve ourselves.  Everybody makes mistakes.  We make judgments about others all the time, usually without even realizing it. As a practical exercise, try to catch yourself in the act of judging another person or group of people, and whenever you do, judge yourself instead. Consider how you can improve yourself, instead of how you think others should act. After all, you cannot control other people's decisions and behaviors - but you can control yours. Work to address your flaws. Remember that growth and improvement is a lifelong process that never stops happening, even when you're very skilled at something. Suppose you graduate from an Ivy League university at the top of your class. You definitely deserve a lot of credit for the many hours of studying and for your perseverance. Consider though, that there is someone just as intelligent and hardworking as you who had less supportive parents, grew up in a different place, or just made one wrong choice in life. You could be in their position instead.  Always remember that with a bad choice yesterday, your whole life could be different today and,...

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

Признайтесь, что вы не можете быть самым лучшим во всем – или в чем-то. Признавайте свои собственные ошибки. Будьте благодарны за то, что имеете. Не бойтесь делать ошибок. Признавайте свои ошибки. Не хвастайте. Будьте внимательны в разговорах. Не ставьте все себе в заслугу.


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No matter how tight the knot has been pulled, one needs only to "break its back:"

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

Развязать булиневый узел.


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No matter how you pray or whom you pray to, it can be difficult to find time for prayer during busy times. One way to deal with this is to make prayer part of your daily routine, such as praying as soon as you wake up in the morning, right before you go to sleep, or before every meal. There is no wrong time to pray.  Many people pray during emotional times, like when they feel sad, scared, or happy. You can pray at any time of day, and as much or as little as you feel is sufficient for your spiritual life. Some people make it their goal to maintain a state of prayer all the time by remaining conscious of their spiritual connection throughout the day. Observant Jews pray 3 times a day (Shacharit, Minchah, and Maariv/Arvith) and Muslims pray 5 times a day. Still others pray completely spontaneously, when the mood calls or when certain occasions arise (for one's parents, before a meal, etc.). In short, do what you feel compelled to do. You will find that you can pray anytime, anywhere, anyhow. It may help to be in a place where the focus is on spirituality (such as a church or temple) or where the environment reminds you of your spiritual bond (like a natural setting, or a spot with a big view). You can choose to pray in the presence of others, or you can pray privately. For some religions, like Buddhism, meditation is a standard form of prayer (or, sometimes, prayer is a standard form of meditation). Finding a place where you can quiet yourself and feel connected to your spirituality is an equally respectable form of prayer. Whether an open field or a bowing congregation zens you, find your "place of worship." Often, prayer accompanies a ritual, giving purpose to the prayer. It can be a lengthy fire-burning ceremony offering sacrifices to ensure good luck the coming season or it can be a simple, thoughtful utterance in thanks for a meal. It does not have to ask, plead, question or thank; all it must do is appreciate.  Prayer can be a conversation, but it certainly doesn't have to be. Some religions relish...

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

Найдите время для молитвы. Найдите хорошее место для молитвы. Знайте свою цель. Поймите, что молитва не требует специально созданной, вдумчивой тишины.


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No matter how you put up your rug, you need to figure out the rug's orientation on the wall. For some rugs, it will not matter which side you put up. For others with an irregular pattern, the placement on the wall is very important. A casing is a long, banded strip of fabric that will secure the rod when the rug is mounted. Use a sturdy fabric, such as heavy cotton, linen, or cotton twill rug binding, for the mounting strip. This method evenly distributes the weight of the rug, and provides one of the most secure and safe ways to display your rug. Hanging this way can work for any size or height rug, but is best for heavier rugs. The mounting band should cover most of the length of the rug. Allow enough space on each end of the rug for the edge of the rod. The amount of space left on each edge of the rug will vary depending on the size of the rug, but it should be at least one or two inches. Lay the rod along the top edge of the back of the rug. Place the material for the mounting band over the rod, fitting it snugly against the rod. Mark the sewing line on each side of the band with pins or ink.  Make sure the rod has room to slide in and out of the band; otherwise, the rod will not be able to be inserted. The width of the band shouldn't be very large. The mounting band should fit snugly around the rod. Try to catch at least two warp threads in each stitch to ensure a good support for the rug. Warp threads are "stretched vertically on the loom and are therefore made of stronger, coarser fibers than the weft threads." Warp threads are the ones found tightly stretched lengthwise on a tapestry.  Heavy cotton button-hole thread should be used when sewing the casing to the rug. Make sure you sew the band in a level line across the back of the rug. A little variation won't hurt, but severe uneven sides can cause the hanging to the crooked. Additionally, having an uneven casing can cause sagging, which can damage your textile. You can sew one band across the entire length of the rug, or you can sew multiple bands...

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

Решите, какая сторона будет вверху, а какая — внизу. Подготовьте ковер к пришиванию ленты с обратной стороны. Замерьте ткань, приложив ее к задней части ковра. Замерьте ширину ткани, приложив ее к деревянной или металлической планке. Вручную пришейте ленту к задней части ковра. Покрасьте планку. Закрепите на стене крепления для планки. Повесьте ковер.


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No matter the substance that caused the stain, it’s crucial to wipe away whatever excess you can. For lighter stains, this might be sufficient. A nubuck cloth is specially designed for cleaning nubuck surfaces; nubuck cleaner is usually integrated in the cloth fibers. These types of stains are usually found on jacket collars and upholstery headrests. Leather degreaser typically comes in aerosol form. Spray it onto the stain, and let it stand for about an hour.  The leather degreaser will turn to a powder as it stands, soaking up the oil stain. Rub the powdery residue away with a sponge and leather cleaner. If the stain remains, repeat this process. It’s important to start cleaning the stain as quickly as possible before it sets, usually in the first 6 hours. Ink lifter is a greasy substance that typically comes in a tube, much like lip balm. Rub the substance over the ink stain until it is completely covered. Then use a nubuck cloth and leather cleaner to wipe away whatever remains of the stain. Brush as you dry the nubuck. This will keep any remaining stains from setting. Brushing the nap will remove any residue, keeping the surface clean.

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

Начните с протирания вещи салфеткой для нубука. Чтобы оттереть жирные пятна, воспользуйтесь обезжиривающим и чистящим средством для кожи. Воспользуйтесь удалителем чернил, чтобы убрать чернильные пятна. Высушите нубук феном и причешите ворс щеткой.


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No matter what bleaching method you use, it's going to cause your hair to become drier and more fragile than normal. Starting with healthy hair prevents excessive damage from the bleaching process. Don't dye or otherwise process your hair for about a month before you plan to bleach it. Use gentle products, like shampoo and conditioner made from all natural ingredients, to make sure your hair is as healthy as possible before bleaching. Use a deep conditioner a day or two before bleaching your hair to help build up moisture in your hair. There are many types of deep conditioners, from less expensive ($5-$8) to more expensive ($30+) store-bought ones to more natural, DIY ones. There are recipes to make your own deep conditioner, which typically use foods as their base. Search online for “deep conditioner recipes” for suggestions using bananas, avocados, mayonnaise, yogurt, eggs, coconut oil, or other foods. This step will help minimize ending up with extremely dry and brittle hair after you bleach it by increasing your hair's moisture and elasticity. Depending on how long your hair is and how much of it you want to bleach, you'll need the juice of 2 to 5 lemons. Cut the lemons in half and use a juicer or your hands to squeeze their juice into a bowl. Strain the seeds when you're finished juicing. Don't use lemon juice that comes in a bottle. It contains preservatives that may damage your hair. Pouring full-strength lemon juice on your hair can really dry it out, so it's important to dilute the juice with water. Add an amount of water to the bowl that's equal to the amount of lemon juice. It's best to use a new spray bottle, which can be purchased at most drug stores, but you can also recycle one you already have at home. If you're using a recycled spray bottle, make sure it is completely clean. Wash it out with soap and water before you fill it with the lemon juice solution. Shake the lemon juice solution well, and do a few test squirts to make sure the spray bottle is functioning properly. Spray the area you...

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

Начните с необработанных волос. За день или два до осветления волос нанесите на волосы кондиционер глубокого действия, чтобы увлажнить волосы. Выдавите сок из нескольких лимонов. Растворите лимонный сок. Перелейте раствор в пульверизатор. Опрысните волосы раствором лимонного сока. Выйдите на улицу и подставьте волосы под яркое солнце. Вымойте волосы.


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No matter what food you're looking at or what nutrient you're tracking, the first thing you need to take note on is the serving size.  The serving size is one of the first pieces of information listed on the nutrition fact panel.  It's generally listed right under the title "Nutrition Facts." You will see how much one serving of the food item is and how many servings are in the container. If it's a single serving container or package it may say "one package" or "contains one serving." All of the information listed in the nutrition fact panel is based off of one serving.  So if there's multiple servings per container, you'll need to make sure you only consume one serving to match up with the information listed. "  Total carbohydrates is one of the main, bolded headings on the nutrition fact panel.  Total carbohydrates is listed after sodium and before protein on the food panel. Total carbohydrates includes the sugar, fiber and starch (not listed on the label) of the food you're eating. High quantities of sugar will make the total carbohydrate level high as well. After finding total carbohydrates, you will see the listing for the total amount of sugar in one serving of the product.  Record the total amount of sugar in one serving.  If you eat more than one serving, multiply the total sugar amount by how many servings you have.  For example, if one serving has 5 grams of sugar, but you had 3 servings, you consumed 15 g of sugar total. Note that as of now, the amount of sugar listed here includes both added and natural sugars.  You will need to read the ingredient label to find out if there is added sugar in your product. Unfortunately, food companies can add a lot of sugar to foods without necessarily showing it on the nutrition fact panel.  The ingredient list is listed right underneath or immediately next to the nutrition fact panel. The ingredients are listed in order of the most prevalent.  For example, the first ingredient listed is found in the highest quantities in the food while the last ingredient is...

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

Изучите пищевую ценность в 100 граммах продукта. Найдите надпись «Общее содержание углеводов». Обратите внимание на общее содержание сахара. Прочитайте этикетку с ингредиентами. Подсчитывайте количество сахара в продуктах, приготовленных дома.


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No matter what hair type you have, it’s not necessary to wash your hair daily. When you have fine hair, daily washing can actually do damage to your hair. Aim to wash your hair every other day; it puts less stress on your hair and will cause less breakage. Volumizing shampoo coats each shaft of thin hair to make it appear more thick. It has a lightweight formula and won’t weigh your hair down. To find a quality shampoo, pick a more reputable, high-end brand or ask your hair stylist for recommendations. Avoid shampoos that are meant for dry hair types. These shampoos are best for people with thicker, frizzy hair, and will weigh down fine hair, making it look limp. Clarifying shampoo removes the product buildup that often weighs down fine hair. and leave your hair feeling fresh and light. Use a clarifying once a week in place of your regular shampoo to eliminate buildup and make your hair fuller. Many people with fine hair notice that while their hair is shiny and smooth, it also can look limp. Quenching your hair with too much moisture is one reason why fine hair often looks lifeless or limp. Decrease the amount of conditioner you use and focus it on the tips of your hair. Wet hair is much more fragile and vulnerable than dry hair. After getting out of the shower, don’t vigorously dry your hair. Instead, pat the moisture out of your hair with a towel. Avoid rubbing your hair with the towel, especially near the ends which are prone to breakage.

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

Мойте голову раз в двое суток. Используйте шампунь для увеличения объема волос. Раз в неделю используйте очищающий шампунь. Используйте кондиционер по минимуму. Высушивайте волосы аккуратно.


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No matter what is going on in your life, you always have something to be thankful for. Start your prayer letter by acknowledging God for all of the many blessings He has given you in your life. When you are thanking God in your prayer letter, you should start it off as “Dear Lord, I would like to thank you for ____________” and then write down whatever you would like to thank God for. The next step in your prayer letter is to praise God and acknowledge his love. You should tell Him that you love and respect Him. Try writing something such as, “Lord, you are perfect in every way. I will always follow your rules and try to be the best servant to you that I can be.” Now is the time to write why you are ultimately praying to God in this letter. Tell him what is troubling you or share your joy with him. Whatever is on your heart, give it to God in this prayer letter.  If you are praying to thank God, try writing something like this: “I am thanking you because _________________ and I am grateful, Lord.” If you are praying to ask for forgiveness, write something like this: “I come to you humbled and subservient, asking for your forgiveness. I am a sinner, but you have saved me by your grace and offered me your love even though I am not worthy.” If you are praying for guidance, briefly explain the situation that is troubling you and ask for His help. For example: “I am struggling with the decision about whether or not to take this new job offer. It is a great opportunity for me, but I am worried about how it will affect my family. Please guide me to the right path and let me know what is Your will for my life.” Once you have completed your purpose for writing the prayer letter and said everything you wanted to say, it is time to close your prayer. Bring the prayer to an end with a simple “Amen.” You can sign your name at the end of the letter if you want. But it is not necessary since God will know who you are anyways. Of course you don’t have to do anything with your letter once you are finished writing it. However,...

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

Начните с благодарности. Восхваляйте Бога в своем письме. Расскажите Богу о своих проблемах. Закончите письмо. Отправьте письмо Богу.


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No matter what is in the background, you actual image will look great with soft lighting. Soft lighting is where shadow transitions are soft, where there aren’t strong shadows on your face or objects around you.  Think about a candlelit room or mood lighting for a romantic dinner, where warm soft light is found all around you. The best places to find soft light are in open shade, where the light isn’t shining directly on you. This could be on the side of a building or house. Up lighting, or hard light, can be harsh and highlight undesirable features like wrinkles and baggy eyes. If possible, try not to have anything directly behind you so you remain the focus of the photo. Solid colors or simple wall patterns are ideal, but make sure you stand out against them. If you are at a party, step away from the crowd and snap your photo. Go it alone because it is your profile picture so it should be all about you. If you are in a group photo, try to place yourself in the center. The world is filled with natural frames such as alleyways, mountain ranges, trees, doorways, even people! Put these objects around the edge of the photo so you become the main subject. This will make you the main point of interest. Divide your image into 9 equal sections by 2 vertical and 2 horizontal lines. Position yourself and or other important images in your scene along these lines or the intersections. This will add balance and interest to your photo.  If you are taking a picture with a object or monument, this is an aesthetically pleasing rule to use. Symmetry is very eye catching.

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

Главное – это хорошее освещение. Используйте чистый фон. Найдите хорошее обрамление. Используйте правило третей.


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No matter what kind of damage or wound you have on your finger, change your dressings once a day. Change them sooner, however, if they become soiled before 24 hours have passed. When you take off the bandage each day, clean your finger with a sterile solution and rebandage it in the same manner you had it before. If you have stitches, ask your doctor before cleaning them. Follow any instructions he or she gives you on how to care for the stitches. You will likely have to keep them dry and should not clean them with any solution. Whenever you remove the bandages, look for signs of infection in the wound on your finger. Notice if there is any pus, drainage, redness, or heat, especially migrating up from your hand or arm.  Also take note if you begin to run a fever, as complications can develop, including infections such as cellulitis, a felon, or other hand infections. After you have had your finger injury for a few weeks, follow up with your doctor. If he or she treated the injury with stitches or hematoma evacuation, your doctor may schedule this. However, always follow up with your doctor when you go through any intense injury such as this.  Make sure you contact the doctor if you have additional symptoms, think you may be getting an infection, you get dirt or grime into the wound and can't get it out, you experience any additional or excessive pain, or your wound starts to bleed uncontrollably.  You should also contact your doctor if you experience any symptoms of nerve damage, including: a lack of sensation, numbness, or the development of a ball-like scar called a "neuroma" that is often painful and causes an electrical sensation when touched.

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

Меняйте повязку. Следите за признаками инфекции. Еще раз посетите врача.


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No matter what kind of surgery you are going to have, it is important to be knowledgeable about all of its aspects. Knowing the significant details of your surgery can help you prepare mentally and emotionally.  Your doctor/surgeon should provide you with a lot of detail, so don't worry too much about doing extensive independent research. Usually, most details of your surgery will be explained during your first appointment. As an autoimmune disease, lupus affects you systemically. This means that when you are considering an upcoming surgery, it's important to take into consideration the various organs that can be affected indirectly. Your primary care physician and any specialists you have will know the details of your lupus, and can inform your surgeon of any additional accommodations he or she must make for your disease.  For example, if you have a joint condition, your rheumatologist will give you a recommendation letter about all the drugs you have taken because some drugs may interact during surgery. For other affected systems like the heart (cardiologist), kidney (nephrologist), digestive tract (gastroenterologist), and nervous system (neurologist), doctors will give recommendation letters, including the details of laboratory tests, drugs, and any prior interventions. Some medications can interact, causing harmful effects during or after surgery. Informing your surgeon of any over-the-counter medications or prescriptions you take will allow them to monitor and prepare for any potential drug interactions.  All medicines including vitamins and herbal supplements should be taken down in notes including the dosage and the frequency on how many times you’re taking them per day. Additionally, take note of any dietary supplements that may not immediately come to mind as medications.  Vitamins and supplements such as vitamin E, gingko biloba, and garlic can increase your risk for bleeding. Herbal supplements such as Kava, St. John’s wort, and Valerian can interfere with the medicines that are used for...

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

Вам нужно узнать как можно больше о предстоящем хирургическом вмешательстве, тогда вы сможете правильно подготовиться. Получите специальные рекомендации от вашего лечащего врача, у которого вы наблюдаетесь по поводу волчанки, чтобы избежать осложнений. Составьте список лекарств, которые вы принимаете, и отнесите своему хирургу. Поговорите с доктором об использовании стероидов, чтобы избежать осложнений во время операции. Обязательно уточните, какие препараты для разжижения крови безопасно принимать перед хирургической операцией. Если вы страдайте болезнью Рейно, обязательно проинформируйте об этом своего хирурга, чтобы он принял эту информацию в расчет. Предупредите хирурга, если вы страдаете синдромом Шегрена, чтобы избежать сухости слизистых. Хорошенько выспитесь перед операцией, чтобы снизить уровень стресса.


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No matter what kind of valerian root you purchase, be sure to always read the instructions on the packaging carefully. If a recommended dose is given, follow the instructions, unless your doctor recommends a different dose. All products are different, so they may contain different concentrations of the herb. The easiest way to take valerian root is to purchase pills or capsules at your local drug store. The recommended dose is between 400 and 900 mg of valerian root.  Taking valerian root in pill form will help you avoid the unpleasant taste associated with many of its other forms. Some pills contain only valerian root, while others contain other herbs as well. If you purchase dried valerian root, you can use it to steep your own herbal tea. Simply place one teaspoon of the valerian root (approximately 2-3 grams) in a mug and add hot water. Allow the tea to steep for at least five minutes before drinking. You may be able to purchase either powdered valerian root extract or a whole piece of dried root for use in your tea. You may also be able to find pre-made teabags. You can purchase two different kinds of liquid valerian root: a tincture, which is less concentrated, or a liquid extract, which is more concentrated. You can add either to water.  If you use a tincture, add between 1 and 1-1/2 teaspoon of valerian root to your water. If you use a liquid extract, add between 1/2 teaspoon and 1 teaspoon. If you find the taste too unpleasant, you can try adding some honey or sugar to the mixture.

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

Внимательно прочитайте инструкцию. Принимайте препарат, приобретенный в аптеке. Приготовьте чай из корня валерианы. Принимайте корень валерианы в жидкой форме.


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No matter what picture you're editing, the difference between your darkest areas and your lightest areas (called Contrast) should be distinct. This leads to more compelling photos. Your goal is a well-lit picture with deep, dark blacks and bright, well-defined whites. Use the brightness to make sure the picture is still clear as well.  Click "Image" → "Adjustments" → "Brightness/Contrast..." Make sure "Preview" is checked so you can see how the image changes as you move the slider. Almost all images can benefit from 10-15 points of higher contrast, at the least. Going too far can make the picture look like something out of Willy Wonka, but saturation is a necessary adjustment in almost every shot, especially with a lower-cost camera.  Click "Image" → "Adjustments" → "Hue/Saturation." Increase saturation by 5-10 points, adding a few points at a time until you hit your desired level. Slide the saturation bar all the way to the left to put the picture in black and white. This can happen under some indoor lights, which can make the whole shot look yellow or green. Hue settings, found along with Saturation, let you change the overall color palate of the picture for strange, artsy effects or to correct these all-over color issues.  Click "Image" → "Adjustments" → "Hue/Saturation." Even small changes to Hue can make dramatic effects, so work slowly. The most common use of this is when the sun forms a big, unsightly bloom of white light in the corner of the picture, washing out part of the actual photo. Alternatively, it helps when a shadow obscures half of someone's face. Shadow/HIghlights targets the lightest and darkest parts of a shot directly while leaving the other areas intact:  Click "Image" → "Adjustments" → "Shadows/Highlights." Lower the Shadow slider to make the dark areas lighter. Raise the Highlight slider to darken up any bright areas. This filter is not god, and can't fix seriously blurry photos. But it can make a serious difference for slightly "soft" shots, bringing back some clarity and definition...

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

Используйте ползунки Яркость/Контрастность, чтобы получить глубокие черные и живые белые цвета. Увеличивайте насыщенность изображения, чтобы сделать цвета более живыми и яркими. Измените цветовой тон изображения, если все объекты окрашены в неправильный цвет. Используйте настройки «Тени/Света», чтобы убрать слишком яркие участки и высветлить детали в тенях. Используйте фильтр усиления резкости, чтобы исправить слегка размытые или нечеткие снимки. Попробуйте уменьшить размер сильно размытых или низкокачественных изображений, чтобы уменьшить масштаб проблем.


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No matter what the actual tax rate is, this will make your multiplication much simpler. The goal in estimating sales tax is to make the math simple enough to do in your head.  Don't bother with exact amounts, just estimate well enough to make sure you have enough money to pay for what you want to buy.  By using an estimate of 10% it will mean that, in most cases, you are rounding up, making your estimate more than you will actually pay. If you are actually rounding the tax rate down, make sure to remember that your estimate will be a little bit less than you will need to pay. This will give you a good, quick estimate of how much tax you will be charged. No need for complicated calculations, just move the decimal over and that will give you 10% of the cost on the tag. In doing this, you are actually multiplying the cost of your item by the decimal equivalent of 10%, which is obviously really easy! For example, .10 times $20 equals $2. Because we rounded up, your estimate will probably be higher than the tax actually charged, but you will know you can afford to pay the total cost. To use our example from the previous step one more time, $20 plus $2 makes the estimated total cost including tax $22.

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

Округлите налоговую ставку с продаж до 10%. Переместите десятичную точку цены вашей вещи на один пробел влево. Прибавьте вычисленный налог к цене товара.


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No matter what the cause of your vaginal itching, you may be able to get temporary relief from the discomfort by applying a cool compress, like a washcloth, to your labia.  To use a cold compress, take a clean washcloth and hold it under cold, running water until it is saturated. Then, wring out the excess water and apply the cloth to your vaginal area for about five to 10 minutes. Make sure that you wash the washcloth after using. If you want to repeat the treatment, use a new washcloth. You can also use an ice pack. Just make sure that you wrap the ice pack in a clean paper towel and do not leave it on your vaginal area for more than 20 minutes at a time. Irritants from your laundry detergent, soap, or other products may be causing your vaginal itching. Switching to unscented laundry detergent and skipping fabric softener may help to relieve vaginal itching caused by allergies.  You may also want to switch to a gentle cleanser to eliminate potential irritants from your shower gel.   For example, you could try using Dove bar soap or Cetaphil gentle skin cleanser. Avoid scented cleansers, wipes, powders, and other products that might irritate your vaginal area. You can purchase aqueous creams and emulsifying ointments that will help relieve feminine itch at most pharmacies. Be sure to follow all of the instructions for application, and be aware that these products will not treat the underlying cause of your itching. Scratching will likely only worsen the irritation and cause even more itching. It may even lead to an infection if you cause a lesion, so avoid scratching at all costs. Some women may experience occasional vaginal itching that does not require any kind of treatment, but if you have severe or persistent itching, there's a good chance that there is some underlying cause. It's important to identify the cause so you can treat it if you have an infection, or so you can avoid coming in contact with the source of the irritation.

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

Прикладывайте холодные компрессы. Избегайте раздражителей. Попробуйте использовать увлажнитель. Не расчесывайте зудящее место. Избавьтесь от причины зуда.


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No matter what the subject, know that you will lessen the burden on your shoulders as soon as you share it with your parents. Don’t feel worried, anxious, or embarrassed as your parents are meant to be there for you always. They may also know more than you think. With proper planning and communication, you will be able to have the conversation that you’re looking for. Your parents get worried because they care about you and want the best for you. With that in mind, they will be happy that you are seeking their advice for a problem. Any problems or awkwardness won’t simply go away if you avoid having a conversation with your parents. Relieve the stress by getting it out in the open. Knowing that your parents are trying to understand you and solve any problems can help alleviate your stress and anxiety. Do you want to talk to both your parents or is it something mom is better suited to handle? Your relationship with each parent is going to be different so ask yourself what will be the most appropriate course of action.  Some topics might be easier to discuss with one parent over the other, one parent might be calmer while the other is quicker to anger. In this case, it may be best to talk to your calmer parent first and then talk to the other parent together. Know that your parents are most likely going to tell each other about a conversation you have no matter if you only tell one of them. It’s best to include both in your conversation but smart to enlist the help of one to talk to the other if you feel that’s the best course of action. For example, you don’t want to alienate your dad by only telling your mom about a school bully. Ask your mom if you can talk to your dad together because you’re scared he will get angry at you for not standing up and fighting. Find out your parents’ schedule so you know when a good time to chat will be. You don’t want your parents to be distracted thinking about a meeting or having to prepare dinner. The location of your conversation is also important as you may not want any...

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

Наберитесь смелости. Не волнуйтесь о том, что родители расстроятся или плохо отреагируют. Не уходите от разговора. Определитесь, с кем следует говорить. Выберите время и место для разговора. Обдумайте последствия.


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No matter what type of binoculars you use, they will lessen your field of vision. Avoid missing birds by spotting them with your own eyes first. Find birds around trees and overhead in fields, and then use your binoculars to have a closer look. Your field guide is going to be increasingly important as you fine-tune your birding skills and encounter similar-looking birds. Compare markings and colors of birds with your guide. Learn about bird songs and calls as well. Other things to consider include:  The shape and size of the bird, including whether it’s big, small, round or oval. What the bird is doing. Is it searching for insects, circling overhead or soaring? Places where field markings are normally, like wing bars or the tail feathers. Focusing on bird colors can lead to misidentification. Light and shadow can make colors appear different than what they really are. A bright red feather can look brown in certain light. Focus instead on shape, size, markings, posture, behavior, etc. Sometimes the only way you can identify a bird is by their songs and calls because they are good at hiding. Listen to bird chirps to determine where they may be coming from. Keep in mind what birds you may see on an outing and look up their calls beforehand. Record sounds with a parabolic or shotgun microphone. You wouldn’t expect to see a heron in the desert. Moreover, you should expect to see different birds in a forest than you would see in the city park. There will also be different birds by oceans than by lakes. Always consider the known habitat of species you're looking for. Use a camera, without a flash or clicks to prevent frightening birds, to look back on after an outing. This way, you can record what you’ve spotted, but also help identify birds later on, when you're not in the field. With time, you’ll become an expert and may only need the camera to record all the interesting birds you encounter.

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

Сначала собственными глазами обнаружьте птицу. Прибегните к помощи определителя птиц. Не полагайтесь исключительно на цветовую окраску птицы. Послушайте пение птицы. Обратите внимание на особенности окружающей местности. Снимайте фотографии.


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No matter what type of device you use, you can sign up for a Netflix account at Netflix.com. You’ll even get a free one month trial membership when you sign up for the first time.  Despite the free trial, you’ll still need to provide a credit card or other payment method, such as PayPal or a prepaid Netflix card. You won’t be billed for service if you cancel your membership before the end of the trial month. You’ll receive an email a few days before the trial is up so you have a chance to cancel. Now you’ll move through a series of screens that will take you through the signup process. The names of available streaming plans will appear, along with a short description and pricing information. ” Netflix has three different viewing options from which to choose:  Basic: This inexpensive option allows you to watch Netflix on one device at a time. Select Basic if you won’t be sharing your account with anyone else. HD (High Definition) video is not included. Standard: You’ll get HD-quality video on up to 2 screens at once. If you share your password with another person, you can both watch HD-quality video at the same time. Premium: Up to 4 people can watch different streams at the same time. Ultra HD is a step above regular HD and perfect for screens that display 4k resolution. Enter your email address and a new password into the fields provided, and then click “Continue.” The available options will appear on the screen.  Netflix accepts major credit cards as well as debit cards with Visa, Mastercard, Amex or Discover logos.  In the United States and some other areas, you can use a PayPal account to sign up for Netflix. PayPal allows you to make online payments using your bank account, as well as credit cards. If you don’t have a credit card or PayPal, you can use a Netflix gift card in many areas. You can find these gift cards at most any retail location where gift cards are sold (e.g., department stores, pharmacies) and load it with cash. Follow the prompts to enter your payment details (or PayPal login...

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

Откройте сайт www.netflix.com в веб-браузере. Нажмите «Join Free for a Month» (Подписаться бесплатно на месяц). Нажмите «See the Plans» (Просмотреть тарифные планы), чтобы просмотреть доступные планы. Выберите тарифный план и нажмите «Continue» (Продолжить). Создайте новый аккаунт. Выберите способ оплаты. Введите платежные данные или данные для входа в PayPal. Завершите создание аккаунта.


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No matter what type of man you are trying to attract, you should never pretend to be someone you are not. Instead, make the brightest parts of your personality shine in your interactions with the object of your desire. Your crush will be more likely to want to spend time with an honest, authentic person instead of someone who is trying to be someone they are not. Some astrologers think that Gemini men thrive on spontaneity. Rather than rigidly sticking to a detailed plan, learn to be more spontaneous as you interact with others. For example, instead of planning out a detailed date with a Gemini man, settle for a dinner-and-see-what-happens approach. Some people who believe in astrology think that Gemini men value partners that are self-sufficient and fully independent. If you are trying to attract a Gemini man, you might want to work on becoming more independent in your life. Try enjoying activities like watching a movie, traveling, or sampling the lunch fare at a new cafe on your own. Astrologers often label Gemini men as being extremely comfortable in social situations. Being social allows the Gemini man to discuss a wide variety of ideas and topics, as well as his own opinions. Try out new social situations to interact with and attract a Gemini man. Try attending an art gallery opening, joining a hiking club, or enjoying music at a local venue.

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

Ведите себя естественно. Будьте спонтанны. Тренируйтесь быть независимой. Знакомьтесь с новыми социальными ситуациями.


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No matter what type of stone you have, kidney stones smaller than 5 millimeters will usually pass on their own, without the need for medical intervention. If you can feel your kidney stone but it isn't painful enough to require treatment, your doctor will probably advise drinking 2 to 3 quarts of water daily until the stone passes. Staying extremely well hydrated will help flush the kidney stone from your system.  Aim to drink enough water to produce mostly clear urine. Clear urine is an indication that your body is extremely well hydrated. Non-caffeinated, sugar and alcohol free beverages like ginger ale, fruit juice, cranberry juice, or green tea could also help you stay hydrated. Avoid beverages with caffeine, artificial sweeteners, sugar, or alcohol while you're trying to pass a kidney stone. Since kidney stones are caused by the buildup of certain minerals, eating fewer foods containing these minerals can help to shrink the stones. This is especially effective if you have either calcium or uric acid stones.   If you have calcium stones, cut back on the following foods that make the problem worse: salty foods, dairy products, oysters, tofu, and fatty foods. If you have calcium oxalate stones, you should avoid foods high in oxalate, like rhubarb, grapes, spinach, sweet potatoes, coffee, and chocolate.  If you have uric acid stones, cut back on the following foods containing uric acid: organ meat like liver and kidney, anchovies, sardines, beans, mushrooms, spinach, cauliflower, yeast, and alcohol. Whether you drink real lemonade, lemon juice, lemon-lime drinks or just water with a few lemon slices, the acidic nature of citrus helps so that kidney stones do not form. While no herbal remedy has been scientifically proven to remove kidney stones, many have found that consuming certain herbs, especially in the form of tea, can help to shrink the stones so they pass more easily. Try the following herbs in order to treat a mild kidney stone:  Birch leaf tea, which is said to help remove waste products from the...

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

Пейте достаточное количество воды каждый день. Внесите коррективы в свой рацион питания. Каждый день пейте напитки с лимоном. Используйте мочегонный чай, чтобы растворить камни в почках.


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No matter what version of Word you are using, you’ll need to open the program first. Then you’ll want to click on the “New” file button. This is found in the top bar. You can do this in two different ways. There is a search bar. Type “flash card” is that search bar and the template will appear. Or you can go and find the “flash card” template amongst all the other templates provided in MS Word. Typically, there are several different flash cards templates to choose from. Some are more colorful than others. Some are plain white. Some have decorations. Choose the one that is the most appealing to you, but keep in mind that your flash cards should be easy to read. If some sort of decoration or color makes them difficult for you to use, you’ll want to avoid that template. Each template will tell you where the key term, concept or question should go and where you should put the necessary information. Use color to organize your notecards further. Simply highlight the text that you’d like to recolor and then click on the text color tab at the top of your program. Use a color that is still easy to read, but distinguishable from the other color that you’re using. For example, use black for the primary information and green, blue, red, purple, or brown for subsequent particulars on the same card. Flash cards won't help you much if they're stuck on your hard drive. Print them out on sturdy cardstock and cut them apart. You can punch a hole through one corner and string cards on a ring to keep them together. Then you can just flip through them as needed.

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

Откройте программу Microsoft Word и создайте “Новый” документ. Выберите шаблон флэш-карточек. Укажите необходимую информацию. Напечатайте и вырежьте карточки.


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No matter what you are telling her, make sure you say it with a smile. Also show her that you are comfortable in your own skin and are teasing because you like her. Otherwise, she might think you are serious and take whatever you say as an insult, especially if you look withdrawn and sullen. Just try to be as comfortable as possible, even if you like her a great deal. She will catch on to your mood and be less likely to take offense. Notice the things she does while you are around her. Then, make a sly comment about how she does a certain thing. For example, if she tosses her hair when she laughs, say something like: “Watch out where you throw that, you’re gonna put my eye out!” Not only will she laugh, she'll know that you've been watching her and notice things about her.  Be open to letting her tease you back. Try to leave your comments open for her to tease you about something similar. This way, it will be a back and forth instead of assault from you. Make sure it doesn't come out as insulting. The idea is to make her smile and laugh. A good way to tease her that has the added bonus of bringing you in to contact with her is by doing some physical teasing, such as playing keep away. This is especially effective if you pair it with doing something nice for her. Think about buying her a present, like tickets to a concert she wants to go to. Offer the tickets to her, then pull it away. Each time you do this, bring her a little closer to you. This is playful and a good way to tease her, but you end up doing something nice for her as well. You can also tickle or poke her teasingly, trying to get a reaction out of her. If she responds, you can amp it up a little. Although teasing usually incorporates some kind of jibe at the girl, try to give it a positive spin. If she keeps stumbling over her words, instead of insulting her ability to talk, ask her something like: "What's with all the stumbled words? Are you trying to confuse me and throw me off your trail?" This implies that she is purposefully stumbling over...

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

Будьте дружелюбны и уверены в себе. Пошутите о ее привычках. Теперь попробуйте подразнить ее «физически». Дразните так, чтобы это приносило смех вам обоим. Дайте ей милое прозвище.


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No matter what you do, you should always consult your doctor if you feel you should stop taking Effexor. While you might feel better or even need to discontinue the pills because of pregnancy or another condition, going off Effexor cold turkey can have serious consequences. Talking to your doctor can help you make an informed decision about alternative treatments or quitting Effexor altogether.  Avoid stopping or tapering off Effexor until you speak to your doctor. Continue to follow the instructions your doctor gave you when he or she prescribed the medication. Tell your doctor the reasons why you want stop Effexor. Make sure you are completely honest about your reasons so that your doctor can consider the best treatment options for you. You may have a wide variety of reasons why you want to go off Effexor from feeling better to pregnancy or breastfeeding and other drug interactions.  Make sure to listen to your doctor’s suggestions. Ask questions if you have them, including the benefits and risks to stopping the drug as well as if there are alternatives to the doctor’s suggestions. No matter how long you’ve been taking Effexor, give yourself plenty of time to stop the drug. Although it’s tempting to just stop altogether, this can cause difficult and uncomfortable withdrawal symptoms and may make you feel worse. Depending on your dosage, you’ll need to give yourself anywhere from one week to several months to stop taking Effexor. Based on your condition and dosage, your doctor can help you formulate a rough estimate of the time you’ll need to stop taking Effexor. You’ll need to reduce your dosage of Effexor slowly. There are no hard and fast rules of how best to plan your taper other than to work with your doctor to individualize it to you and your body. This means that you how much you reduce your doses and the at which interval you do so can vary greatly depending on factors such as how you feel and withdrawal symptoms. Consult your doctor about your taper plan to see if it is feasible for you.  Take one...

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

Сходите на прием к врачу-психиатру. Дайте себе достаточно времени. Составьте план уменьшения дозировки. Разделите свои таблетки на части. Внимательно следите за своим состоянием. Прекратите снижать дозу антидепрессанта, если необходимо. Поддерживайте контакт с лечащим врачом.


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No matter what your finish, you should never leave moisture to sit around on hardwood floors. It can damage the seal and the wood permanently if you're not careful. Wipe it up with a damp cloth, then dry the surface completely.

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

Подберите правильное чистящее средство.


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No matter what your opinion is, keep it to yourself. Let her vent and get the story out, just nodding and adding a small comment when necessary. If she doesn’t want to tell you, don’t pressure her. Some girls don’t like to talk about why they’re so upset. If this is the case, just tell her that you care and let her cry it out.   "How're you feeling?" "Hey, is something bothering you lately?" "You seem upset. What's going on?" "I'm here to listen if you want someone to talk to." It doesn’t matter if you don't agree with her issues. Reassure her that you’re there for her. Take her to a private spot and tell her that it’s alright to cry. Ensure her that you’re on her side.  "I know that this must feel terrible right now. I'm so sorry." "I can't imagine how you feel. I know this can't be easy." "I’m sorry that you’re upset. Please let me know if I can do anything to make it better.” Just showing someone that you see and understand their problem means the world. Keep it short and simple.  "I am so sad to hear that your mom is sick." "I know you really deserved that promotion. I'm sorry it didn't work out." "She was a great friend, and I'm upset she's moving away too." Most people are upset because there is no easy solution. So don't try to offer her one. She's more than likely thought it all out before, and your advice will just keep her circling around how "hopeless" her problems are. Instead, say:  "This must be really hard for you." "I wish I had an answer or solution. Just know that I'm here for you no matter what." "What do you think comes next?" "How do you want to handle this?" This one can be hard, but as long as you let her take the lead you can help her get a hold of her feelings.  Get her to open up about how she feels instead of the situation or the outcome by drawing on your personal experience. Labeling the feelings will help her control them:  "I know you really wanted that job. I would be really let down in your shoes." "You absolutely have a right to be sad; I would be too." "I know you're angry...

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

Поинтересуйтесь, что случилось. Поддерживайте, а не проявляйте снисходительность. Признайте проблему и кратко выразите свои чувства. Удерживайтесь от советов. Проявите эмпатию и покажите, что ее эмоции имеют ценность. Сохраняйте позитивный настрой. Старайтесь не преуменьшать ее проблемы и не говорить с ней свысока.


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No matter what your stage in life, everyone can learn something new and develop a talent or skill. Developing new skills helps to bolster your self-confidence.  Try a sport like skiing or golfing, or join a choral group or amateur comedy club. Relax your expectations and don't strive for perfection; just have fun and meet people while giving it your best shot.  Some skills, such as learning a foreign language or computer coding, are also great for bolstering your mental sharpness. Creativity has more than one advantage when it comes to keeping your mind sharp and keeping a positive attitude: creativity forces you to think and flex your mental muscles, and the results of your hard work can reinforce your self-confidence and help you enjoy your daily life.  Try your hand at writing poetry, sewing, taking up a musical instrument, gardening, or painting. If you don't feel artistic or creative, baking or writing in a journal are also great ways to express yourself requiring less technical skill. Try applying creative approaches to daily tasks like shopping on a budget or creating a new recipe with dietary restrictions or limited ingredients. Keep a good attitude about your ability to find solutions in every-day situations. Especially as you age, giving back to your community can give you a sense of purpose and identity that contributes to a positive outlook on life and a good attitude toward the aging process. Try serving meals at a homeless shelter, volunteering at a senior center to write letters for residents, or working with youth or children at your local faith-based organization. Having a regularly scheduled volunteer job can help you make friends and help others. It is true that as you age, you will not be able to do everything you could do when you were younger. But instead of seeing those as failures, reframe them as natural, and refocus on things you can do. Reframing involves looking at your current situation with fresh eyes. In many ways, attitude is everything: you can reframe a negative thought or...

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Найдите свой особый талант.  Найдите способ творческого самовыражения Помогайте другим. Меняйте свои взгляды на вещи. Стремитесь быть благодарным.


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No matter what, children, infants, the elderly, and people with a damaged heart or lung should always seek medical attention for a scorpion sting. Still, most scorpion stings can be treated at home, although the most dangerous venom requires professional medical attention. Seek medical attention immediately if you see any of the following symptoms.  Vomiting, sweating, drooling, or foaming at the mouth Involuntary urination or excretion (peeing or pooing) Thrashing or twitching muscles, including involuntary head, neck, or eye movements, or difficulty walking Accelerated or irregular heart rate Difficulty breathing, swallowing, speaking, or seeing Severe swelling from an allergic reaction A scorpion sting may or may not swell noticeably. Any scorpion sting, however, will cause a sharp pain or burning sensation at the time of injury, followed by tingling or numbness. Sting areas generally are near lower portions of the body but may include the rest of the body. Gently remove any clothing from around the area and wash gently. This helps remove any residual venom around the area and keeps the wound clear to reduce risk of infection. Unlike some injuries, scorpion sting wounds should never be raised above the heart, as this can cause the venom to spread more quickly through your system. Keep the affected area at heart level or lower, and minimize the victim's movement to prevent a faster heart rate that will spread the venom more quickly Anxiety or excitement can cause a faster heart rate, which will increase the rate that venom is absorbed. Reassure the victim if possible, and prevent him from moving. Remind them that the majority of scorpion stings result in no permanent damage. The cold helps slow the spread of venom, reduce swelling, and numb the pain. Apply the cold pack or bag of ice for ten to fifteen minutes at a time, waiting an equal amount of time between applications. This treatment is most effective within two hours of the time of injury. If the victim has circulatory problems, apply ice for five...

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

Следите за симптомами. Найдите место укуса. Промойте место укуса водой и мылом. Не давайте человеку шевелить областью, на которую пришелся укус, и не опускайте конечность ниже уровня сердца. Успокойте пострадавшего. Приложите к пострадавшей области лед или холодный предмет. Примите обезболивающие, которые отпускаются без рецепта. При необходимости окажите первую помощь. Запишитесь к врачу.


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No matter what, don't back down. Even if someone says something that makes your opinion look rubbish, keep backing up what you think and saying exactly what you think. Don't go, "Yeah, I guess you're right, man. I stink," or that kind of thing. Keep going. Even if you lose, it'll show people you won't back down and that you stand up for what you believe in. Just make sure you don't give the impression that you are too stubborn to hang around. This can be accomplished through controlled use of facial expressions and verbal language.  Remain polite in your manner, but at the same time don't give too much away about yourself.  You might find that it helps to keep conversations brief and matter-of-fact, without going into personal details.  This will create a sense of mystery and uncertainty for others, when it comes to your interactions with them. Also remember not to appear afraid or intimidated -- as otherwise this will ruin the desired effect. This includes avoiding behaviour such as laughing, joking, and smiling - even if normally these are typical attitudes you show others. If you find this difficult, aim to be as generally emotionless as you can -- within the specific situation you're trying to appear mean/intimidating in -- might help with this. However, expressing negative emotions such as anger bursts or irritability is acceptable -- as these will likely lead to intimidating the person/people on the receiving end. Make sure that you sound confident, tough and sure of yourself. Don't talk so quietly people can't hear you. Talk just a little bit louder than usual, to make sure you're heard. It'll silence people, too. Don't say anything to provoke an argument or that might get you in trouble, but make sure you say what you think in a slightly more tough than usual kind of way. You can always tape record yourself at home to see how you really come off. If it happens that someone has made a bad decision or doesn't look good in some way, plunge ahead and be honest about it with them -- but without being...

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

Стойте на своем. Будьте скрытны. Изображайте недостаток положительных эмоций. Используйте надлежащий тон голоса при разговоре. Будьте грубоваты, выражая свое мнение о других. Входите в комнату как в свою собственную. Не смейтесь слишком много. Пусть ваши достижения говорят сами за себя. Не подхалимничайте. Следите за своей внешностью. Не показывайте слабость.


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No matter what, don't try to apologize by text or email. Talking to someone in an emotionally charged situation is difficult, but owning up to what you did will help her to see you are sincere. Use a respectful tone, and say your apology in a clear voice. Mumbling implies that you aren't owning up to what you did. If you don't know how to begin, say something like the following statement: "I am truly sorry that I upset you. I know I shouldn't get into fights with George. I let my temper get the best of me, but I really want to do better. I hope you can forgive me." Sometimes, you'll want to lie but don't, but you'll only be caught further if you do it again.. You'll be in even worse trouble then, and you'll have a harder time getting your mother to forgive you. Let her cool down a little bit. Approach her later when she's had a chance to think. Most importantly do not argue, it only makes things worse. Don't try to apologize while she is distracted by something else, like cooking dinner. Catch her in a quiet moment, and ask if you can talk to her for a minute. Understand if she doesn't want to listen to you. She may not be ready to hear what you have to say. Wait awhile, and ask again. That is, you have to own up to what you did in a timely manner. If you wait too long, your mother will think that you don't feel ashamed for what you did. Truly listen, and try to take in why she thinks you did wrong. The only way you can apologize for what you did is to understand why she's mad. Therefore, put yourself in her shoes. She's trying to help you grow as a person, so try to see it her way. Don't bring up what your sibling did or what's happened in the past. You'll only remind her of other bad incidents and make her angrier. For instance, don't say, "But Tracy stayed out last week and didn't get punished! Why are you mad at me and not her?" Bringing up the past incident will only stir up more feelings. Instead, say something like, "I know you're angry, and I really shouldn't have stayed out late. I'm truly sorry."...

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

Извинитесь перед мамой лично. Будьте искренни. Говорите правду. Не говорите с мамой, когда она в гневе. Выберите подходящее время. Не ждите слишком долго. Слушайте то, что она говорит. Не упоминайте прошлые поступки в беседе с мамой. Не оправдывайтесь. Постарайтесь исправить ошибку. Извинитесь в письменной форме. Поймите, что прощение требует времени. Помните о том, что ваша мама тоже не идеальна.


First, read the English article below.

No matter where you are, it is important to be engaging and interactive. No one finds a robot sexy; put your own flair onto these steps. Don’t be afraid to lean in and touch their arm. This shows that you’re engaged in a conversation and will turn their attention onto you. A big smile showing off your pearly whites is one of the most attractive things to almost anyone because it shows confidence.  Even if you don't have the "perfect smile," act as though you do. It's your smile, so own it. Laugh during the conversation—this shows that you’re paying attention and they’ll do the same. However, don’t force yourself to laugh if the conversation doesn’t call for it. Running your hands through your hair brings attention to your face. People are more likely to be engaged with what you’re saying if they’re looking at your face.  Girls—occasionally flipping your hair or simply moving it to frame your face will draw attention. Guys—if someone is looking at you, running your fingers through your hair will lead them to look at your face. Demand eye contact from the people you are talking to. Show that you care about their opinion. Laugh at their jokes, and listen to what they are saying and they will do the same in return. Don’t let yourself get bored in a conversation. Keep it upbeat and exciting so that you can portray confidence. Your walk can either be ignored by all or demand attention. Make it the latter to appear sexy and irresistible.  Walk in a straight line with your head up and your balance centered. This will help you flaunt your assets as you walk and will make heads turn. Having good posture will immediately create a better perception of you. Make sure to walk confidently with your shoulders back and back straight. Whether running errands alone or meeting someone for lunch, be sure to dress in a way that highlights your assets. Dress in ways that accentuate your body. Everyone has certain parts of their body that they are proud of and parts that they aren’t. Dress to show off the things you’re proud of, not...

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

Ведите себя игриво. Улыбайтесь и смейтесь. Играйте с волосами. Располагайте к себе. Следите за походкой. Подчеркивайте свою фигуру. Примите свой возраст. Не бойтесь уязвимости. Рассказывайте о своих интересах.


First, read the English article below.

No matter where you want to lose weight, you'll need to decrease your overall weight.  Decreasing your total daily calories will help you do that.  Decrease your total daily caloric intake by about 500 calories daily.  This will generally result in about 1 pound of weight loss per week.  Cutting out too many calories may result in slower weight loss and nutrition deficiencies since you're not able to eat the recommended amount of essential nutrients you need daily.  It's helpful to use a food journal or journaling app to help you count how many calories you currently eat daily.  Then subtract 500 calories to find a total to shoot for daily to help you lose weight. Both fruits and vegetables are very low calorie and very high in fiber, vitamins and minerals.  Making half your meals and snacks a fruit or vegetable can easily help you cut down on overall calorie intake.  It's typically recommended to consume about 5 to 9 servings of fruits and vegetables each day.  A serving of fruit is about 1/2 cup chopped or 1 small piece.  A serving of vegetables is 1 cup cooked veggies, or 2 cups of salad. Whole grains (grains that contain the bran, germ and endosperm) contain more fiber and other essential nutrients than refined grains.  When you choose to eat a grain-based food, choose 100% whole grain.  Choose whole grain foods like: 100% whole wheat pasta,  100% whole wheat bread, brown rice, whole grain oats, quinoa or barley. Refined carbohydrates (foods made with white flour or overly processed) offer very little in the way of nutritional benefits. Fiber also slows the digestive process, making you feel full for a longer period of time and giving your body a longer period of time to absorb nutrients. Lean protein is essential to all diets, but even more important for a weight loss diet. The amount of protein you need depends on a number of factors, including your activity level and weight.  Lean protein has been shown to keep you feeling satisfied longer compared to other nutrients like carbohydrates. Include a 3 – 4...

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

Сократите потребление калорий. Включайте в свое ежедневное меню фрукты и овощи. Включайте в свой рацион здоровые углеводы. Включайте в свой рацион постный белок. Пейте достаточное количество жидкости.


First, read the English article below.

No matter whether you sleep on your back, stomach, or side, adding pillows can help provide support. Basically, you want to add a pillow anywhere there's a space between your body and the mattress.  For instance, if you sleep on your stomach, which is the worst position for your back and posture, place a flat pillow under your stomach to provide support. Choose a flat pillow or no pillow for your head. If you sleep on your back, place a small pillow behind your knees, and choose a supportive pillow for your head. If you sleep on your side, place a pillow between your knees and pull them up towards your chest. Pick a pillow for your head that keeps your spine straight, or use a full body pillow. Avoid turning at your waist while you are in bed. Instead, keep your back straight and your stomach muscles tight, and turn your whole body when you want to reposition yourself. While you may have heard that one mattress or another is best for a healthy back, the truth is whatever works for you is best. Choose one that lets you rest comfortably and wake up pain free.  Remember to replace your mattress every decade or so. If your mattress isn't providing the support you need, add a board between the box springs and mattress, which should keep it from sagging.

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

Во время сна поддерживайте спину с помощью подушек. Держитесь в постели прямо. Чтобы сохранять правильную позу во сне, выберите удобный матрас.