Сохраняйте спокойствие. Посмейтесь над произошедшей ситуацией. Живите настоящим. Выделите немного времени на то, чтобы подумать о ситуации, вызвавшей у вас смущение.

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Remember that this is really not the biggest problem in the world to have. Everything is relative. If a little embarrassment is the worst problem you will ever experience, you’re lucky. If you become flustered and react intensely, this can spur a reaction in others, creating an uncomfortable situation for everyone. Instead, try to keep your cool.  It’s possible that no one will notice or be able to see anyway. It might feel wet to you, but the pee stain may be barely visible to other people around you because of where it’s located. Try to stay relaxed and slip away. If someone does see, remain calm. People often react to embarrassment by becoming flustered, tearful, stuttering, and acting upset overall. This makes the people around you feel awkward as well, causing a tense situation. While it can be incredibly embarrassing to have an accident in public, staying calm can help smooth things over. If anyone notices, try to react with a smile and take it with a grain of salt. You can proceed to do things to help quell your embarrassment. How you respond to something can affect how other people around you respond to it, so your attitude can make the situation more or less embarrassing. Adopt a confident attitude, and try to laugh off the mistake.  In hindsight, embarrassing events are easy to laugh off. People often share embarrassing stories at cocktail parties. In the moment, however, laughing can be hard. Try to remind yourself you will live down this moment. This may make you feel more comfortable laughing. Even if it feels uncomfortable, try your best to laugh it off. Say something like, “Can you believe I just did that? I guess your joke was really funny.” Speak with confidence, and downplay the significance of what just happened. Enlist a friend's help. If you're feeling sensitive, it may be difficult to laugh at yourself. Try to turn to a trusted friend and encourage him or her to laugh with you. Make a joke at your own expense and say, "Am I right?" If your friend joins in, the conversation can go from...


Сохраняйте спокойствие. Предложите альтернативный вариант. Поговорите с другим взрослым, которому доверяете.

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If your mom doesn’t agree with you or tells you no, try not to argue, yell or whine. Instead, remain calm and keep your tone of voice friendly and understanding. Then ask your mom why now is not the right time. For example, “When do you think the right time is?” or “When did you get your first bra?” Do this if you are uncomfortable not wearing a bra, but your mom still says no. Suggest getting a training bra, sports bra or a camisole with a built-in bra to wear in the meantime. After wearing these for a few months, bring up the topic again. For example, “I have been wearing my training bra for six months. I think I am ready to wear a bra now. Do this if your mom simply will not listen or does not understand that a bra will help you feel more comfortable about your body. Talk about the issue with a trusted relative, counselor or teacher. They may be able to offer you some advice on how to approach the topic with your mom. You could also ask them to discuss the topic with your mom for you.


Сохраняйте спокойствие. Сделайте последнюю проверку по каждому пункту со своей командой. Проверьте все пригласительные и отклики. Зайдите на объект и проверьте, все ли готово. Сделайте наборы для участников. Сделайте бегунок. Составьте контрольный список вещей, которые нужно взять с собой на место проведения.

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You got this. It's incredibly important to keep a level head and not get caught up in a mental sweat. You've been preparing for months! Everything will be fine. The calmer you are, the calmer your team will be, and the more smoothly the event will go. Besides, it'll all be over shortly! Seriously. You got this. You've covered all your bases, you've thought of all the possible problems -- if anything goes wrong, you know how to handle it. And remember: no one's going to blame you. A rowdy guest, bad food -- people know that you don't have control over anything. So relax. You'll be okay. Make sure you communicate with everyone on how to reach the venue and the time. The last thing you want is your entire team calling you at once the day of the event wondering where the heck the back door is. Even if no one is coming out and asking you questions, do your best to gauge their behavior. Does everyone seem okay with their job description? Are people getting along? If not, talk to them and see if you can work out the kinks. Maybe someone would be better suited to a different department or working with other people. Create a list of invitees in a spreadsheet and get a tally for heads. For most events, the number of people who RSVP will not represent the number of people who actually show. You could have 50 people who said they'll be there, but end up with 5 or 500. So while you should know this number, also be ready to handle either end of the spectrum! Remind VIPs about the events while you're at it. You'd be surprised how many people will say, "Oh, that's right. That's tomorrow, isn't it?" With a simple phone call or text, that can be avoided. Is the room clean and available? Is all the electronic equipment set up and does it seem to be working? Can you pre-load any equipment, if need be? Do the staff seem reasonably prepared? Check whether enough people are there to man the event. It's always best to have more than you need, of course. You may need someone to run off to do an emergency errand or take care of a...


Сохраняйте спокойствие. Скажите своей маме, что вы теперь взрослый, и что она вас хорошо воспитала, чтобы думать за себя и это то, что вы теперь делаете.

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Don't make a scene for any reason; this just gives your mom a reason to come back at you and turn it into something ugly. Often, your mom may make a case for the idea that you're immature, and not thinking things through enough. Blowing up at her will only prove her point. Instead, stay calmly resolved and just keep telling your mom that this is how things are going to be, and when she is ready to accept it, you will be fully happy. Making it an issue of your personal happiness will help her to stop and think about what is really at stake here - your life, not hers.


Сохраняйте спокойствие. Сначала поищите кошку дома. Погасите свет. Попробуйте выманить кошку каким-нибудь пахучим лакомством. Дайте кошке время.

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Losing track of your cat can be nerve-racking.  Keeping calm will help you think clearly and make the most of your search.  Stay relaxed and look for your cat as calmly as you can to increase the odds of you finding them.  Get a flash-light to help you in your search. Think about where you last saw your cat and start the search there. Keep focused.  Search everywhere you can think to look. Search systematically.  Look in all the possible hiding spots in a room before moving to the next room. As soon as you notice that you haven't seen your cat for a while, start searching around and inside your house.  By searching your house first, you may be able to quickly find your cat and avoid searching beyond your home.  Check everywhere, even in tight or small spaces. Look behind and under furniture. If there are areas where you can't reach or see, try using a hair dryer to blow warm (not hot) air into that space. If your cat is there it might flush them out. Ask your family members if they have seen your cat. Try shaking a bag of treats to coax your cat out from its hiding spot. Call out your cat's name.  Hearing your voice can sometimes call your cat out. Listen for your cat's voice as you search to help pinpoint its location. Cats are nocturnal, so they are more likely to be active at night. You can try turning out all the lights in your house and sitting quietly, listening for any sounds of movement. If you can't find your cat during the day, you may also want to search again when it is dark outside. You can try shaking a bag of treats, but they may not hear you or be able to resist the temptation. Try finding something very fragrant, like a stinky cheese or a particularly smelly fish. Warm it up in the microwave or oven so that the smell is more pungent and carry it around the house, wafting the smell out with your hand as you search. Your cat may not be able to resist. If you have been searching, having looked everywhere you can think, then you might want to wait for a while.  Your cat may have found a hiding...


Сохраняйте спокойствие. Составьте список аспектов, которые вас беспокоят. Позвольте человеку высказаться. Задавайте вопросы. Старайтесь мыслить творчески. Делайте перерывы. Избегайте негативных фраз. Ищите решение, которое устроит обе стороны. Ищите компромисс.

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Tempers will stand in the way of working through your differences. After all, the goal is making peace with one another, not getting revenge. Respectfully communicate to them, through a mediator if necessary, that you should both take some time to calm down. Then agree on a time and a place to discuss and resolve your conflict.  Try to stay calm by remembering that settling the conflict is the goal here, not proving your point. Another tactic is asking them to help you come up with ways to solve the problem. This takes some of the pressure off you, which may help you relax. Trying to settle a conflict with tempers flaring is counterproductive. If either party is upset, call a quick break so you can discuss the issue calmly. Before you meet with the other person, sit down and write out exactly what you think led to the conflict. Try to take personal history and personality out of the equation as much as possible. Think about the root of the problem and what specifically you need to change. You will still be able to make all of your points, but make sure to let the other person state his or her concerns as well. Let them talk, even if you disagree, because interrupting will only add to the conflict. It is most important for each of you to figure out the conflict you disagree on than the ‘correct’ solution. Working toward accepting each other’s differing views is at the center of this process. If you don't understand the other person's points, then ask him or her a follow-up question. Make a point to wait until there's a pause in the conversation, so it doesn’t seem like you’re interrupting. Don’t ask sarcastic or hostile questions, as this may turn your discussion into an argument. If you find their answers or reasoning ridiculous, remember that they are entitled to their opinion as you are yours.  For example, a good follow-up question might be: “when did you first notice I wasn’t returning your phone calls?” This question simply seeks to establish a timeline for your conflict. An example of a combative...


Сохраняйте спокойствие. Сохраняйте нейтралитет. Будьте объективны. Уделяйте внимание самому процессу. Проявляйте такую же учтивость ко всем людям, какую вы проявляете к незнакомцам.

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Since everything is no big deal and you're analyzing the process from afar anyway, why in the world would you be anything but calm? You have nothing to lose in 99% of life's situations when it boils down to it, so why waste your energy? Lots of people get stressed out during life's situations -- whether it's meeting a deadline, a fight with a boyfriend or girlfriend, or drama between friends. It's because they care about the outcome -- something you don't do. So the next time you find yourself in a stressful situation, think nothing of it. It'll pass soon enough anyway. In addition to staying calm, it's important to be stoic (showing little emotion). You're not only stress-free since '93, but you're also never angry, sad, or overly happy. The situations around you don't phase you much, so you don't have much reason to feel intense emotion. Whether it's "You killed my fish!" or "I'm dumping you" or "Justin Bieber totally called me last night," your reaction should be as if someone said, "I bought a new lamp today." That's nice and all. Maybe you want to know what color it is, maybe you don't. You'll ask if you feel like it. The world is full of opinions. Everybody has 'em. And most people display them quite readily. You, on the other hand, aren't most people. You see both sides of the coin and analyze situations for what they are -- not seen through a cloud of emotion. That means seeing your side of the coin, too. Sometimes it's hard to see the forest through the trees, but with practice being aware of your own behavior is possible. So when you're fighting with a friend, see what's driving her, but also see what's driving you. When you're dealing with people, you don't necessarily have to respond to their words. You need to respond to what they're actually saying. Ignore the content and rely on the process. It'll help you be objective and removed from the emotions swirling around you. Instead, you'll be thinking about people's predispositions, tendencies, and complexes -- pretty neutral territory. Let's say...


Сохраняйте спокойствие. Ставьте вопросы. Иногда лучше отказаться от продолжения спора.

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Argumentative people will often argue out of a desire to see an emotional response from their opponent. Don't show if the interaction is making you upset or angry. Smile. Show your antagonist you aren't going to let an argument bring you down. Sometimes that's all an angry, argumentative person is looking to do. Instead of trying to convince an argumentative person to see things your way, ask them questions to explain their viewpoint. Often this can help you get to root of the argument. For example you can ask "What is your reasoning behind that idea?" Aside from not having to justify your own position to your opponent, you are allowing them an opportunity to vent and feel their voice is heard. Many times this will be enough to calm an argumentative person, even if it doesn't resolve the disagreement. If you feel a situation is not going to be resolved in a positive manner, just step away from it. You can always pick up the topic again at a later time when you feel it can be discussed in a reasonable manner.


Сохраняйте спокойствие. Убедитесь, что у ребенка есть то, в чем он нуждается. Спросите, что не так. Вместо того чтобы просто отказывать, давайте четкие объяснения. Предложите ребенку выбор стратегий решения проблемы. Стойте на своем. Примите меры для предупреждения травм. Держите себя в руках. Что бы ни случилось, старайтесь дать ребенку понять, что его любят.

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The worst thing parents can do is have a temper tantrum over their child's temper tantrum.  Children need a calming influence, especially during a tantrum, and if you can’t provide that, you can’t expect them to calm down. Take a few deep breaths and wait at least a few seconds before deciding on a response. Remember that your child's tantrum is not necessarily a way to "get their way", but could be the result of frustration, lack of needed attention from you, or even a physical problem, like low blood sugar, pain or digestive problems. Maybe your child is teething, has a dirty diaper, or needs a nap. In cases like these, don’t try to negotiate with the child, but simply provide what is needed and the tantrum will subside.  It’s very common for kids to throw tantrums when they’re sleepy. A regularly-scheduled naptime can help prevent recurring tantrums if this seems to be the problem. When you’re out and about with your child, have a healthy snack available at all times, so they don’t end up throwing a tantrum out of hunger. Kids just want to be heard, and throwing a tantrum is often the best way they know how to express themselves. Taking your child seriously by asking what’s wrong and actually listening to the response can help. Hold your child and give them your full attention so they have time to explain. This is not to say that you need to give in to whatever your child wants. The point is simply to hear your child out in a respectful way, just as you would anyone else. Whether your child wants a new toy or doesn’t want to go to school, they should have the right to express that. Many parents just say “no” and “because I said so” instead of explaining the reason why, but that’s frustrating for kids. You don’t have to give a long-winded explanation, but providing a reason for your actions will help the child make sense of things and feel more in control of the situation. For example, if you’re in the grocery store and your child throws a tantrum because they want sugary cereal, remind them that they like...


Сохраняйте спокойствие. Уберите от птицы домашних животных. Закройте двери в другие комнаты. Закройте шторы и выключите свет. Откройте одно окно. Подтолкните птицу большой простыней. Вызовите специалиста.

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It is important to remember that while you are probably upset that there is a bird in your house, that bird is most likely terrified. The worst thing you could do would be to start screaming and throwing things at the bird--this will only cause it to panic and flutter around your house in a frenzy. Stay calm and remember that the bird is much more scared than you are. If a bird does get into your house, you should put your pets in a room and shut the door so that the bird cannot get in (and your pets can’t get out). In particular, cats love to chase birds. You want to contain the movement of the bird by forcing it to stay in one room. To do this, you should shut all of the doors leading to other rooms so that the bird has no choice but to stay in the room it is in. If the doorways leading into the room don’t have doors, you can hang towels or blankets in them so that they are blocked. Use push pins to hold the towel or blanket up. Closing blinds will reduce the likelihood that the bird will accidentally fly into a closed window thinking that it is an exit. Moreover, if you shut off all light sources, aside from one open window, the bird will be drawn to the window and ultimately should try to fly out. If you leave one open window and eliminate all other light sources, the bird should generally be drawn to it. Stay calm or else you will attract the bird’s attention. Give the bird approximately thirty minutes before trying a new course of action. Take a large sheet and hold it with your hands extended as far upward and outward as possible, so as to cover your person. Walk toward the bird shaking the sheet, to scare it in the direction of the window. Be careful not to touch the bird roughly. Birds are gentle and susceptible to damage from even relatively light contact. Ultimately, some birds are going to want to stay in your house despite all encouragement and certain large predatory birds are too dangerous to engage with. If you are having trouble, research local wildlife removal online and call a professional...


Сохраняйте спокойствие. Уберите такие предметы, которые могут повредить собаке. Используйте подушки, чтобы защитить свою собаку. Не кладите руку собаке в рот и не держите ее около собачьей пасти. Передвигайте собаку только в том случае, если она в опасности. Запишите видео.

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During a seizure your dog will be disorientated and scared. You don't want to add to his stress by getting hysterical, shouting, or otherwise reinforcing the impression that he is right to be fearful. Alarming him only heightens his arousal and can prolong the episode. This is ultimately detrimental to a swift recovery.  During a seizure, your dog is in a highly sensitized state; noise, light, and sometimes even touch, can trigger a new stream of electrical impulses in the brain that fuel the fit. By staying calm you can assess the situation for trigger flashpoints, and act to make the environment calm and quiet. Make a note of the time. As soon as your dog starts to seizure, make a note of the time, and record when the fit ends. This is useful information for the veterinarian to build up a picture of how serious (or not) the seizure was. Also, when a pet is in the grip of a seizure, time seems to stand still; it can be reassuring to know what felt like a lifetime was actually only a minute or two. During a seizure, your dog will thrash around. Look around for nearby objects he might knock against and injure himself by, such as chair legs or electric fires. Where possible, move objects out of the way, rather than moving your dog – the latter will stimulate him. You may also wish to remove objects that you don't want broken or moved, whether they're a hazard to your dog or not. It's easy to remove objects from the room that are light enough to pick up, but for heavier objects like tables, rest a pillow against the offending areas to provide cushioning. Blankets and towels work, too, in a pinch.  If your dog is in danger of banging against a large object, a useful alternative is a duvet placed gently over your dog, leaving his head free. If he is banging his head on the floor, it is fine to slide a cushion beneath him to soften the knocks. It is an old wives' tale that a dog can swallow his tongue during a seizure. On no account should you put your hand in the mouth of a seizuring dog. He will not know what he...


Сохраняйте спокойствие. Улыбайтесь. Поздоровайтесь с ней. Попросите девушку об услуге. Задайте вопрос. Упомяните о чем-нибудь в утвердительной форме.

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Try not to overthink the situation.  Though you want to talk to this girl very much, remember that she is not perfect and may be as nervous as you. Girls have emotions and feelings just like you do and may be wondering the right way to approach you as well.  Or she may be waiting for you to make the first move!. Breathe deeply before you talk to her.  Deep breaths help calm you down. When you see her, greet her with a sweet smile.  Smiles indicate friendliness and warmth.  You may have never smiled at her before, so she may have no idea that you want to talk to her.  Smiling at her will plant a seed in her mind that you have some level of interest.  She won’t be as caught off guard when you actually do speak to her. If you see her in the mornings or walk past her on your way to class, tell her “hello.”  This will likely begin to spark an interest in her to know more about you and to talk to you.  This also will guarantee that she notices you. Unless you have spoken to her before, however, don’t use her name when you say “hello.” She might find it creepy if you know her name but she doesn’t know you or yours, especially if you go to a big school. Don’t look up any information about her either because this can come across as stalker-like behavior. Only use her name if she has told you what it is. One way to begin having small conversations with her is to ask her for a small favor.  This is another way to guarantee that she notices you.  For instance, you might ask her something like “can you grab a cup for me?” if she is standing by the cups in the cafeteria.  You might also ask something like “can you let me borrow a pencil?” if you have a class with her, just make sure that you give the pencil back. Don't do this too often. If you ask her to do things for you too often, she will begin to think that maybe you're using her. Another great way to begin having small conversations is to ask her small questions.  She will appreciate the opportunity to be able to help you if you ask questions like “what page did the...


Сохраняйте спокойствие. Установите и соблюдайте границы. Назначайте последствия за проступки. Будьте рассудительны. Улаживайте конфликты. Учитесь эффективно общаться.

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If you are angry, take a moment and gather yourself. Take a few deep breaths or walk away and come back when you’re calmer. This way, you’re more likely to give fair and reasonable consequences. Especially if your teen knows how to push your buttons or set you off, it’s especially important to keep your cool and not discipline them out of frustration or irritation. If you feel anger or upset coming on, tune into your body. Notice where you feel upset: do you have knots in your stomach, feel shaky, or start sweating? Notice these signs and recognize it’s time to back off. Keep a journal of how you feel when you’re upset. This can help you blow off steam and reveal patterns in you or your child’s behavior. The teen should know what is expected of them. Set some boundaries around when they can go out, what time they need to come home, and what their role is in the home. Teens will want to push the boundaries, so remain firm when you set a limit.  Discuss these boundaries with your teen, and let them have a say in how they work. They are more likely to follow rules that they helped establish. Put boundaries and rules in writing so that there’s no confusion as to what’s expected of your teen. Have the teen sign off on the agreed rules. If they break the rules, you can bring out the signed document. For example, you may decide that your teen is not allowed to do extra activities without completing their chores or housework. If your teen makes a request, say,, "Oh, that sounds fun, but you never did your chores this week. I'm so sorry you can't go." Make it clear that they can go once their chores are complete. Learning to navigate problem behaviors can be tricky. If you’re too lenient, your teen may think they have no limits or you don’t take their behavior seriously. However, if you’re too strict, your teen may grow to resent you or they may rebel. Be firm in enforcing consequences, and don’t let your teen sway your decision. When your teen breaks a rule, calmly tell them what they did and why they are in trouble....


Сохраняйте спокойствие. Учите все по порядку, но не уделяйте слишком много внимания второстепенным деталям! Расставляйте приоритеты. Выписывайте важную информацию или проговаривайте фрагменты вслух. Сделайте себе тематические карточки. Делайте перерывы.

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. This part may be hard but just take a deep breath and try to gather your thoughts! Remember where you left all those textbooks and gather together some spare pieces of paper and pens. Highlighters and flashcards are also a good idea. If you still have your syllabus, great. Use it as an outline. The topics that pop up more than once are likely to be on the test. Concentrate on the bigger picture -- highlight the important facts that you think could be on the test. Also remember to look closely at the vocabulary! It will obviously help your understanding if you know what a word means. Read the chapter summaries (they usually do a good job at summarizing the important points). If there are no chapter summaries, then skim through the text and write down key ideas. This is the most important part of cramming. You have a very limited amount of time -- you must use it as efficiently as possible. Get down to the nitty-gritty and only study what you think is worthy of being on the test.  Focus on the main ideas and learn key formulas. Skip the details for now and only come back to them if you see that you have time after you have learned the key points. Don't attempt to learn everything; focus on things that will get you the most points on the exam. If your professor said the essay will be 75% of your grade, you're best off preparing for that and skipping the multiple choice. This will help your brain process the material better. If you just skim your textbooks or notes you probably won't remember anything! If you're lucky enough to have an insomniac for a roommate, grab them. Ask them to listen to you spout off about certain concepts. Relaying information to another individual is a surefire way to guarantee you understand the ins and outs of the ideas. . This is a good way to quiz yourself and it also helps you process the information when you write out the flashcards and read them out loud! Use different colors for different topics or chapters.  Look for parallels, metaphors, and other memory-triggers to help you...


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

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


Сохраняйте часто. Давайте файлам практичные имена. Обращайте внимание, в каком формате вы сохраняете файл. Упорядочите папки для сохранения файлов. Изучите горячие клавиши на клавиатуре. Делайте резервные копии своих файлов.

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Programs crash, and often at the worst time. Protect yourself from losing hours of work by saving your files regularly. If you are making changes to a file but don't want to overwrite the original, use the "Save as" function to create a copy with a new file name. Many programs have an autosave function that will automatically save your file after a set amount of time. This can save you in a pinch, but should not replace actively saving often. When you first save a new file, you will be asked to create a name for the file. Make sure that the file name allows you to easily recognize the file, and contains any important information such as the date or the author of the file. This will help you find what you need when you're searching for a specific file on your computer. When you save a file for the first time or use the "Save as" command to create a new copy, many programs will give you the ability to change the format of the file. This can usually be done by clicking the dropdown menu underneath the field for the file name. Checking for the file format is especially important when transferring files to someone who may not have the same version of the program that you do. Most operating systems will create a Documents folder that your saved files will be automatically placed in by default. While this can be good to have a general idea of where your files are, taking the time to create a system of folders can help keep you afloat in a sea of files.  Use folders to sort by file type, project, date, or any other criteria you want. Most modern versions of Windows use Libraries, which allow you to keep files of the same general type in one area. These libraries are not actually locations but are instead collections of files from across multiple locations. You can cut down a lot of time if you learn the keyboard shortcuts for saving files, especially if you find yourself saving a lot. Pressing Ctrl+S (⌘ Cmd+S on Mac) will save your file in most programs. Many programs have shortcuts for the "Save as" function as...


Сохраняйте широкий круг поддержки. Держите беспокойство под контролем. Не спешите и делайте перерывы. Ведите здоровый способ жизни. Знайте, когда обратиться за помощью.

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Hard work is easier when you have people cheering you on. Whether family, friends, or close mentors, cultivate relationships with people whom you trust, who have your best interest in mind, and who will have your back through ups and downs  A few very close friends can be better than a stable of casual acquaintances. Spend time with friends and family, call them, talk to them, and keep them in your life. Just knowing that they are there for you will be a help. Be willing to reach out. Whether through talking or asking for advice, seek out support from your loved ones when you need it. You can also seek peer support groups to find people with common experiences and shared histories. They've "been there" before. There is a big difference between caring and worrying. Caring is being invested in something, like a goal. Worrying, on the other hand, is “an attempt to control the future by thinking about it.” One is motivating. The other is impossible.  Focus on what you can control. We are often faced with surprises or unforeseen events, so remind yourself that you are only human and cannot control everything. Encourage yourself from time to time. Anxiety is like any other feeling. You might try telling yourself this, i.e. “I feel worried, but I do things to deal with it.”  Keep things in perspective. Avoid “catastrophic thinking” by reminding yourself of the scale of your worry. For instance, failing a class is bad but not the end of your education. Finishing last at a swim meet is disappointing but not the end of the world. You still have your health, your life, and people who love you. Know when to let up when following your goals and dreams, otherwise you may face burnout – physical and mental exhaustion, discouragement, and cynicism. If you are under stress, find ways to rest, relax and recharge.  You know your mind and body best and when you might be slowing down. Make sure that your mind and body are well-rested. Otherwise, your efforts will be less effective. It is OK to take some time off, whether that...


Сохраняйтесь автоматически. Сохраняйтесь вручную.

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When logged into your online account, your progress is saved automatically upon completing missions. If you want to save your progress manually, you can still do so. Save manually by going to one of your safehouses. They are the house icons in the map.  When you’re at the safehouse, simply head to your bed and stand close to it. A save button should pop out. Press the indicated button to save your progress manually.


Социализируйте щенка хаски. Запишитесь на общий курс дрессировки собак. Приучите хаски к клетке. Приучите хаски ходить на поводке. Станьте лидером для своего хаски.

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Socialization teaches your puppy how to interact properly with various aspects of his environment (e.g., people, other dogs), which will help him grow into a confident and well-mannered adult dog. Allow your puppy to spend time around different people and experience various sights and sounds.  Puppy kindergarten class is a great way to teach your Husky puppy how to interact with other dogs. Enroll your puppy Husky in puppy kindergarten when he is four to five months old.  Other than puppy kindergarten, you can socialize your puppy by exposing him to different situations in his environment, such as the sounds of passing cars and honking horns. You can also invite your friends over to help him become comfortable with new people.  Taking your puppy to a park is another good way to expose him to different people, sights, and sounds. Observe your puppy as he explores his new world. If he appears frightened or wary of certain experiences, do not continue to expose him to those situations. By nature, Huskies are very independent and intelligent dogs. However, they can also be stubborn, which can make training difficult. Obedience classes are ideal for training your Husky.  Enroll your Husky in a "junior" obedience class when she is 4 months old and follow up with adult training around 12 months. For a well-behaved dog, it is imperative you begin training your Husky at a young age. Be aware that your Husky may use her intelligence to differentiate between training class and home — she may perform the training exercises perfectly in class, then misbehave when she gets home. Frustrating as this may be, continue to practice and reinforce her training at home. your Husky. This is particularly important if you have a Husky puppy. Crate training will help the housetraining process go more smoothly—he will not want to urinate or defecate where he sleeps. In addition, crate training will turn his crate into a safe space to go if your Husky feels scared or needs to rest. Your Husky’s crate is  not  a place of punishment....


Сочетайте артишоки с петрушкой, лавровым листом, кориандром и паприкой. Приготовьте спаржу с укропом, майораном, мускатным орехом, розмарином. Сочетайте свеклу с перцем, кориандром, тмином, укропом, чесноком, имбирем, гвоздикой или шалфеем. Сочетайте брокколи с шалфеем, чесноком, орегано, тмином, розмарином, луком, майораном и мускатным орехом. Сочетайте брюссельскую капусту с розмарином, петрушкой, тмином, мускатным орехом, орегано или майораном. Приготовьте белокочанную капусту с лавровым листом, лимоном, чесноком, карри, майораном, мускатным орехом, луком и петрушкой. Ешьте морковь с петрушкой, базиликом, карри, луком, шалфеем и тмином. Готовьте цветную капусту с базиликом, укропом, имбирем, карри, мускатным орехом, орегано, кориандром или мятой. Готовьте кабачки (цуккини) с чесноком, базиликом, петрушкой и орегано. Огурец сочетается с розмарином, укропом, горчицей, перцем, базиликом и луком.

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Coriander (and curry, incidentally) should be added before cooking. Everything else can be added during or after. There are a plethora of ways you can prepare artichokes, too. Try wikiHow's article on the different methods of artichoke preparing to see if one strikes your fancy.  Grilled artichokes? Yes, please. Risotto with Artichokes? Definitely worth a try. Have you tried artichokes with a lemon aioli or even barbecued? There's lots to experiment with when it comes to this veggie. Chives and tarragon are good, too. Use these herbs and spices to flavor your butter and then give your asparagus a nice herbed sauté. You can steam asparagus, roast asparagus, blanch asparagus...the list goes on. But a tried and true recipe favorite? Bacon-wrapped asparagus. Mmm. All of these herbs and spices go well with the under-appreciated beetroot and can be placed nicely into a soup, stew, salad, or dip. Need some ideas? Try a few of these wikiHow favorites:  Make Beetroot Soup Make Beetroot Dip Make Beetroot Salad Pickle Beetroot Ah, broccoli. The veggie you don't appreciate until you reach adulthood. This versatile veggie goes well with tons of herbs and spices and can be made spicy and savory or creamy and cheesy. With this one, it's pretty hard to go wrong. Broccoli is a great veggie for almost any diet. If you're watching your calories, try it steamed. Watching your carbs? Even broccoli cheese soup is low in carbohydrates. And in almost any recipe, broccoli will gladly welcome whatever spice you choose. Brussels sprouts certainly get a bad rap, but prepared the right way will make you wonder why you spent years avoiding them. Use these herbs and spices to lessen the strong taste of this veggie. Have you ever tried Brussels sprouts with maple syrup? Delicious. But if you're looking for a more basic recipe, you can boil, saute, roast, or braise them with some herbs and that should do the trick. Sometimes cabbage needs a bit of help – and if you do it right, it can transform this veggie into a memorable dish. Herbs are a...


Сочетайте баклажаны с чесноком, петрушкой, мятой, шалфеем, карри, базиликом, розмарином и орегано. Готовьте зеленую фасоль с чесноком, базиликом, укропом, мускатным орехом и перцем. Сочетайте лук-порей с горчицей, петрушкой, укропом, лавровым листом, тмином, паприкой и смесью сельдерея с солью. Приготовьте листовой салат с базиликом, луком, тмином, эстрагоном, укропом и петрушкой. Сочетайте грибы с имбирем, перцем, тмином, петрушкой и тимьяном.

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Also known as aubergine, this vegetable is great when it's given a little kick, like with garlic, curry, or soy sauce. Baked, fried, or grilled, it's all good. Why not do "Meatless Mondays" and make a vegetarian eggplant lasagna for dinner? If that doesn't sound up your alley, try stuffed eggplant, eggplant parmigiana, or eggplant fritters. Green beans are cheap, easy to prepare, healthy, and filling. What's not to like? And to top it off, they don't need too many herbs and spices to be delicious. Just sprinkle on the aforementioned flavors and your job is practically done. Here are some ideas to try:  Make Fried Green Beans Make an Appetizer With Green Beans and Bacon Stir Fry Green Beans Make Ham and Green Beans Leeks are sort of onion-y in flavor, and are sometimes even used as a substitute. If you have a favorite onion recipe or favorite herbs to pair with onions, try pairing the same ones with leeks. Just some butter and garlic works well, too (throw in some ginger if you're feeling crazy). Leeks are considered a "gourmet onion." wikiHow has a great article on different ways to prepare leeks, in addition to great recipes on potato leek soup and vegan leek quiche. Lettuce is a staple of practically any kind of diet. Since it's so watery and simple, it can easily be overpowered, so be careful. Just a dash of your chosen herbs will do.  Lettuce wraps are a great idea to avoid starchy breads, and a simple lettuce salad is a nice complement to virtually any dish. Feeling frisky? How about a peanut butter, lettuce, and cheese sandwich? Mushrooms – a topping, a flavor, or even an entire dish. Mushrooms themselves have a good flavor, but then can be emphasized even more with the right spices and herbs. They're easily made spicy and tangy, or can be toned down for a more savory touch. They too can take on just about anything, so feel free to experiment. Kick the ground beef habit and try a portobello mushroom sandwich. With your mushroom sandwich, how about a side of garlic mushrooms or stuffed mushrooms?...


Сочетайте бархат с замысловатыми тканями. Выберите себе бархатную юбку классического цвета. Комбинируйте бархатную юбку с классическими моделями верха. Добавьте чуть больше женственности с помощью кружева. Комбинируйте бархат и шелк. Подчеркните свой образ бижутерией. Дополните наряд каблуками. Используйте юбку длиной по колено или чуть ниже.

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When wearing a velvet skirt for a formal occasion, try to stick to intricate fabrics and patterns, rather than a solid color. This will keep your ensemble formal, but visually interesting.  More masculine or androgynous pieces will pare the velvet down, so if you choose an androgynous top, use your shoes or jewelry to add elegance. Try to match at least one color in your shirt’s pattern with the color of your skirt to tie everything in. A bright, bubble-gum pink is going to be harder to style formally than, say, a rich red, or a clean navy blue. When purchasing your silk skirt, opt for classic colors, such as red, black, white, and navy.  If you want to be more daring with your ensemble, you can enlist the help of jewel tones or a warm yellow. Try to avoid neons, as these appear to be more relaxed or laid back by default. To keep the richness of your velvet anchored and formal, pair it with a classic piece, such as a fitted button-down, a fitted blazer, or a camel trench. Each of these will keep your outfit classic and formal without sacrificing style or taste. Classic pieces are particularly useful for formal work attire. A simple button down will keep your outfit formal, but not too dressy for the workplace. If you want to have a bit more of a feminine taste to your velvet, pair your velvet skirt with a lace blouse or lace tights. Lace will play up the plushness of the velvet while keeping your outfit feminine and flattering. Lace can be an intimidating item to wear. If you are nervous about a lace blouse or tights, opt instead for a pair of shoes with lace details, or a lace hair accessory. For a look as decadent as chocolate mousse, pair a velvet skirt with a simple silk blouse. Although this look is a bit more sultry in nature, it can be made more demure with a straight blazer, or emphasized with a pair of stiletto heels.  Many fashion runways use this pairing in their velvet collections, so runway shows can be a great source of inspiration for how to pair velvet and silk. Pay attention to the cut of...


Сочетайте кардиотренировки и силовую подготовку. Сокращайте перерывы. Начните правильно питаться, чтобы помогать организму. Работайте над гибкостью, чтобы укреплять суставы. Подвергайте себя неудобным ситуациям, чтобы укреплять силу воли. Используйте разные виды тренировок вроде боевых искусств и выживания в дикой природе. Подвергайте себя экстремальным условиям и ситуациям. Используйте мотивацию и целеустремленность, чтобы преодолевать препятствия.

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Being physically tough takes ongoing, dedicated work, but the confidence and strength you’ll feel in your body will be more than worth it. Work on building strong muscles and increasing your endurance by setting goals for yourself and making training a part of your daily routine.  Do cardio exercises by running, biking, or swimming a few times a week. Challenge yourself by pushing your distances and signing up for races like marathons and triathlons. Get into a weight-lifting routine, focusing on working all of the muscle groups in your body. As you improve, push yourself to higher weights and more reps. You could also sign up for a team sport, like soccer, volleyball, or basketball, to get in cardio in a competitive game setting. Challenging your body to complete more reps or more training sessions with less time between will help you learn to adapt and recover faster. Remember to keep taking care of your body in between sessions, stretching out and eating well, to avoid injury. For example, if you’re doing sets of 3 sprints with 1 minute of rest between each set, bring that recovery interval down to 55 seconds, then 50. Adjust the intervals slowly to avoid burning yourself out. to help your body feel its best. Eating right will help you feel great and crush your workouts. Go for whole, fresh foods like fruits and vegetables, lean meats and fish, nuts and legumes, and whole grains. Avoid processed food and junk food, like soda and fast food, and work on limiting your sugar intake as well. to help your joints weather stress. Getting more flexible will help you avoid injury and get the most out of your workouts. Stretch out your muscles after you work out to lengthen them while they’re still warm and prevent soreness later.  Don’t stretch out before you start working out. Instead, try a 5-10 minute warm-up, like a walk, jumping rope, or jumping jacks, then stretch out a bit once you’re warm. Try yoga for stretching routines that will challenge your body while calming your mind. Mental and physical toughness...


Сочетайте кардиотренировки и силовых тренировки для мышц кора. Попробуйте упражнение подъем ног сидя. Делайте отжимания. Выполняйте упражнение с поднятием ног. Качайте пресс. Сядьте на воображаемый стул. Станьте Суперменом. Измените ваши ежедневные привычки. Тренируйтесь с хулахупом.

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Cardio (or aerobic) exercises will help your body lose excess weight.  Core exercises will help firm your muscles.  While you can perform core exercises to firm up your waist, without cardio the muscles will hide underneath a layer of fat. The ideal amount of exercise is 45 minutes of moderate aerobic exercise at least three times a week. This exercise will strengthen your quadriceps.  Sit on an exercise mat with both your legs extended straight out in front of you.  Draw your right knee in towards your chest and hold it there with both your hands.  Flex your left foot. While keeping your left leg straight, lift your left leg as high as you can off the ground and hold for as long as you can.  Repeat this exercise with your left leg as many times as you can, then switch and do the same with your right leg. Perform this exercise at least three times a week. This exercise will strengthen your chest muscles.  Start by getting down on your hands and knees on your exercise mat.  Keep your arms and back straight.  Then bend your arms so you lower the front end of your body till it almost touches the ground.  Hold your body there for a moment then push back up.  Repeat this exercise as many times as you can. Perform this exercise at least three times a week. This exercise will strengthen your abs.  Start by lying on your back on your exercise mat.  Lift your legs off the ground so your thighs are at a 90 degree angle to the floor and your calves are at a 90 degree angle to your thighs.  Place both your hands on your chest.  While keeping your legs in exactly this position, lower them to the ground and touch your heels to the ground. Then, using your abdominal muscles, lift your legs back up again.  Keep your back lying straight on the ground throughout this exercise. Repeat this exercise as many times as you can. Perform this exercise at least three times a week. This exercise will strengthen your upper abs.  Lie on your back on your exercise mat with your knees bent and your feet flat on the ground.  Fold your hands...


Сочетайте легкое красное вино со светлым мясом и рыбой. Сочетайте красное вино средней крепости с мясом и сыром. Сочетайте полнотелые красные вина с мясом и сыром. Сочетайте сухие красные вина с розовыми продуктами.

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Light red wines generally have an alcohol content below 12.5 percent. They feel light in your mouth as opposed to heavy and thick. Light red wines include pinot noir, schiava, and gamay. These pair well with white meat, carbohydrates, roasted vegetables, and rich fish dishes, including:  Chicken Salmon Breads Medium bodied-reds feel a little more substantial in your mouth, and they typically have an alcohol content between 12.5 and 13.5 percent. Medium reds are merlot, cabernet, cabernet Franc, and sangiovese. These types of wines go well with a variety of meats, cheeses, and carbohydrates, including:  Bread Crackers Red meats Pork Hard cheeses Cured and smoked meats Full-bodied reds feel full and thick in your mouth, and usually have an alcohol content above 13.5 percent. Reds that fall into this category include cabernet sauvignon, rioja, zinfandel, and shiraz. These wines complement a number of foods, including:  Lamb and steak Hard cheeses Stews Wild game A dry wine is one that has no sugar left in it, meaning it has no sweetness. Dry red wines, such as merlot, pinot noir, and cabernets, pair well with foods that have a pinkish color, such as:  Salmon Prawns or shrimp Tuna


Сочетайте мягкие и свежие сыры с белым вином. Сочетайте твердые выдержанные сыры с полнотелыми белыми винами. Сочетайте сорта сыра с острым запахом с легкотелыми винами.

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You can also pair them with dry aperitif wines, dry Rosé wines, sparkling wines, and light-bodied reds that have low tannins. Avoid tannic red wines, such as Bordeaux, Bordeaux blends, Cabernet Sauvignon, and Malbec.  Examples of soft and fresh cheeses include Brie, Brillat-Savarin, Bûcheron, Burrata, Camembert, Chèvre, Crottin, Feta, Halloumi, Mozzarella, and Ricotta. Wines that go will with soft and fresh cheeses include Albariño, Beaujolais, Cava, Chablis, Chardonnay (unoaked), Champagne, Chenin Blanc, Fino sherry, Gewürztraminer, Grüner Veltliner,Lambrusco, Moscato, Pinot Grigio, Pinot Gris, Provençal rosé, Riesling (dry to sweet), Sauvignon Blanc, and White Port. Tannic red wines and oxidative wines also work. These wines help off-set the cheese's strong, often nutty flavors.  Examples of hard, ages cheeses include Aged Cheddar, Asiago, Cheshire, Comté, aged Gouda, aged Gruyère, Manchego, Parmigiano Reggiano, and Pecorino. Wines that go well with of hard, ages cheeses include Aged white Burgundy or Bordeaux, Barbaresco, Barolo, Cabernet Sauvignon, California red blends, Madeira, Nebbiolo, Oloroso sherry, Petite Sirah, red Burgundy, red Bordeaux, red Port, red Rhône blends, Sauternes, sweet Riesling, Tawny Port, white Rhône blends, Viognier, Vin Jaune, vintage Champagne, and Zinfandel. Because of their strong odor, stinky cheeses such as Époisses, Morbier, and Taleggio need an aromatic wine to help balance them out. Consider pairing such cheeses with any of the following wines: Gewürztraminer, Pinot Noir, Riesling, red Burgundy, or Sauternes.


Сочетайте неоновый розовый цвет с приглушенным тоном наряда. Непрозрачный розовый оттенок можно носить с чем угодно. Избегайте соединения насыщенного розового лака для ногтей с другими яркими расцветками. Не надевайте одежду пастельных тонов, когда наносите розовый лак для ногтей.

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Choose a simple black, gray or white ensemble. Opaque pink is great for an outfit with bold patterns because it will spiff up your nails without distracting from your clothing. An opaque pink also serves as a great alternative to a blasé neutral color like tan. You'll come across as frightening instead of fashionable. Neon pink does not, for instance, go with reds, fluorescents or metallics. If you want to wear pastel, at least be a little bolder with your nail color. Go with lilac or sky blue.


Сочетайте освещение и декоративные элементы. Убедитесь, что размер светильников соответствует размеру помещения. Помните, что лестница и прихожая должны быть освещены хорошо в целях безопасности. Если лампа свисает с полотка, бра должны быть выполнены в таком же стиле.

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The foyer conveys the first impression of a home's interior. Center a traditional chandelier, contemporary pendant, or transitional close-to-ceiling fixture in your hallway to provide basic illumination and create a welcoming atmosphere. Make your artwork come to life and illuminate it with halogen light from track or adjustable recessed down-lighting. Mirrors also add a special decorative touch to a foyer. Not all foyers can accommodate a large chandelier, so make sure the size proportions are correct. Likewise, if you have a larger space, you'll need a larger fixture. If you'll be able to view the fixture from above, make sure to select a foyer chandelier or pendant that looks attractive from second story viewing. To prevent accidents, stairs should be lit from top to bottom with switches in both places. For safety in hallways, place lighting fixtures every 8 to 10 feet (2.4 to 3.0 m). Tie in the fixtures you choose by matching your foyer chandelier or pendant with close-to-ceiling fixtures for hallways and smaller chain hung fixtures for stairways. Always mount a sconce above eye level (approximately 66" from the center of the fixture to the floor) so that the lamp source is not visible.


Сочетайте с обувью на каблуке для классического и элегантного образа. Выбирайте балетки металлического цвета или из лакированной кожи.

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Try a silver sandal with thin straps, an open toe, and a narrow stiletto heel to create a very feminine look. Gold-tone accents can provide some contrast without taking away from the elegance of the look.     Black heels do not need to be as delicate as silver heels when matched with a silver dress, but you should still avoid shoes with a chunky platform heel.     Colored shoes can look tacky if done incorrectly. Choose a deep blue-tone if going with a solid color shoe. Otherwise, pick out a silver, black, or gunmetal heel with colored stones or other accents.    Flats are a casual style of shoe, and most will not work well with a silver dress, which is naturally formal. Some metallic flats or shiny patent leather flats are dressy enough, however, to match with simple matte silver dresses.


Сочетайте свободную одежду с облегающей, чтобы получить пропорциональный наряд. Попробуйте примерить длинный кардиган или пиджак, чтобы удлинить торс. Носите широкий ремень, чтобы выглядеть стройнее. Носите немного эластичные брюки простого покроя спереди и клешеные книзу. Чтобы выглядеть стройнее, выбирайте темную однотонную одежду или одежду с вертикальными полосками.

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If you’re wearing wide-cut pants, pair them with a snug top. Or, wear a mini-skirt with a longer, baggier top.  Wearing all tight clothes can highlight areas you may not want to draw attention to, while all baggy clothes can make you look fuller everywhere. If you’re trying to draw attention away from a certain area, wear looser clothes on that area. While shorter, waist-length cardigans and suit jackets tend to shorten the body, longer ones that go past your hips create an illusion of a longer torso. Wear one of any color or pattern over a dark solid colored dress, blouse and skirt combo, or dress shirt and pants outfit. If you like wearing belts, wide belts immediately help you look slimmer by covering more of your waist. Narrow belts tend to call attention to a large waist, but a wide belt makes it look smaller. Choose one with a bit of stretchiness to cinch your waist in. Wide belts are great additions to dresses, blouse and skirt combos, dress shirts with pants, or any outfit combination. Try to avoid pants that are pleated in the front, because they tend to add bulk to your waist area. Pants that stretch a bit will hug your curves at the top, and a slight flare at the bottom will balance out your legs and create an illusion of smaller hips and legs. Choose pants in a dark shade, such as black, grey, or navy, for the most slimming effect. No matter what type of clothes you wear, choosing solid dark shades is always a good choice for looking thinner. And if you like patterns, vertical stripes are your best bet for looking slimmer. Other patterns can be okay too, as long as they are in dark colors and the print is small. Avoid horizontal stripes, as they tend to make people look wider.


Сочетайте солевую ванну с ароматерапией. Сделайте смесь для ванны из морской соли и сухих цветочных лепестков. Сделайте соляной скраб. Сделайте ванночки для ног с морской солью. Приготовьте раствор морской соли для лица.

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Fill your tub with warm water. Add 1 cup (280 grams) of sea salt and 10 drops of lavender essential oil. Agitate the water with your hand, then climb into the tub. Rest in the tub for 20 minutes before getting out. In a large bowl, combine 2½ cups (700 grams) sea salt with 1 teaspoon of a soap fragrance oil (such a orange blossom) and ½ teaspoon of essential oil (such as lavender). Add 9 tablespoons of dried flowers, such as rose petals, lavender, or calendula. You can use all one type of flower, or a combination. Mix until everything is even, and store the salt in glass mason jars. Use this sea salt in your bath as usual. It is good for a few baths. In a jar, combine 1 cup (280 grams) of sea salt, ½ cup (120 milliliters) of almond oil or jojoba oil, and 10 drops of essential oil. Seal the jar tightly until you are ready to use the scrub. This makes enough scrub for 3 uses.  To use the scrub: get into the bath or shower first, then massage a handful of the scrub onto your damp skin. Rinse the scrub off when you are done. Salt scrubs help buff away dead skin cells. They leave your skin feeling soft and nourished. You can use any essential oil you like, but lavender, eucalyptus, or mint will go best with salt. Fill a small, plastic tub with warm water. Add a handful of sea salt, and swish the water with your hand. Sit down some place comfortable, then lower your feet into the tub. Let them soak for a couple minutes. Consider massaging your feet to loosen dead skin cells and relieve aches. Combine 1 part sea salt with 1 part olive oil. Splash your face with warm water, then massage the scrub into your skin. Take care to avoid the eye area. After a few minutes of massaging, rinse the scrub off using warm water. Finish off by splashing your face with cool water; this will help seal and tighten your pores.


Сочетайте теплоту и стиль. Рассмотрите подходящий бушлат. Поищите куртки в стиле миллитари. Надевайте худи на каждый день. Попробуйте кожу. Выбирайте кардиган для теплых дней.

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Fall is a great time to play with fashionable jackets and coats. The weather is often just cold enough to warrant wearing one, but not so cold that you have to bundle up in the heavy, frumpy coats associated with winter. Pea coats are often made of wool and have a button-down front. They come in a variety of colors, ranging from black to red to olive green. These jackets create a slightly more masculine image. They look heavy and insulated, but many are still light enough to work well for fluctuating autumn weather. If you plan on keeping your look casual for the day, consider a hooded sweatshirt. Opt for fitted styles with a zipper front over pull-over types that have a tendency to look oversized and frumpy. Leather jackets come in a number of styles, from heavy and masculine to sleek and sexy. These pieces are also long-lasting and timeless, so you can often wear them year after year. On a warmer day with little wind, you may not need anything more than a feminine cardigan to keep you warm. Choose darker colors that look more fall-appropriate over white and pastel, which are generally associated with spring.


Сочетайте физические упражнения с правильным питанием. Не курите. Сократите потребление кофеина. Не употребляйте алкоголь. Снизьте стресс.

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Being overweight makes your heart work harder to pump blood around your body. If you are overweight linking your exercise regime with a healthy diet will help to lose weight and relieve some of the stress on your heart, which in turn will lower your resting heart rate. As well as all the other damage tobacco does to your body, smokers are known to have higher resting heart rates than non-smokers. Cutting down or preferably quitting smoking will help to lower your heart rate and improve the healthiness of your heart. Nicotine constricts blood vessels and causes damage to heart muscles and vasculature. Quitting smoking can greatly improve blood pressure, circulation and overall health as well as decrease risk for cancer and breathing problems. Caffeine and caffeine products such as coffee and tea are well-known to increase heart rate. If you think you have a slightly high resting heart rate, lowering your caffeine intake can help to reduce it.  More than two cups of coffee a day can contribute to side effects including an increased heart rate.  Decaffeinated drinks can help you lower your caffeine intake. Alcohol intake has been connected to increased heart rates and higher average heart rates. Cutting down on the amount of alcohol you consume can help you to lower your resting heart rate. Reducing the amount of stress you experience isn't necessarily easy, but it can help you to lower your resting heart rate over time. Stress in extreme amounts can have a negative impact on your health. Practice some activities that help you to relax such, as meditation or tai chi. Try to dedicate a little time each day for a period of relaxation and deep breathing.  Everyone is different so find what relaxes you. Maybe it will be listening to calming music, or taking a long bath.


Сочетайте ярко синий лак для ногтей с металликом. Соедините цвет кобальта с платьем или рубашкой в оттенке мандарина. Попробуйте зеленовато-голубой оттенок. Нанесите небесно-голубой цвет.

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Gold and silver look amazing with navy. Beyonce looked amazing when she made her first post-baby appearance rocking a tangerine dress and wearing cobalt blue nail polish. This icy twist on traditional blue pairs well with white and silver. Sky blue looks great with a white outfit, especially if you add some sky blue jewelry to call attention to the color.


Сошлифуйте ржавчину до "свежего металла". Заделайте отверстие нержавеющим заполнителем. Выровняйте поверхность наждачной бумагой. Прикройте окружающую поверхность. Нанесите грунтовку, затем краску.

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" This method is slightly different than the one above, but works by the same basic principles and should work especially well for rust spots that have caused holes or pitting. To start, use a metal grinder to remove all of the rust. You want to grind to the point where you have "fresh" (un-rusted) steel all around where the rust spot was, even if this leaves you with a hole.  Getting rid of all of the rust is crucial — if you miss even a small fleck of rust, it can corrode underneath your car's paint over time and lead to another rust spot. Keep in mind, that, because you're using a grinder, all of the safety precautions at the beginning of the page apply for this method as well. That means wearing gloves, safety glasses and especially a dust mask to keep the rust and paint particles out of your lungs. Next, you'll want to apply a filler over your former rust spot. You can buy commercial fillers (like Bondo) at most auto stores for fairly cheap. For larger holes, however, you may need to improvise. In this case, you need something flat and fairly durable that paint can bind to and that won't rust to patch the hole with. Fix this object in place with a coat of commercial filler and allow it to dry. Believe it or not, cut-up beer or soda cans work well for hole-patching purposes. The aluminum in these cans is naturally corrosion-resistant and many modern cans are coated with a thin protective layer anyway. Another good choice is thin sheets of hard plastic. Next, use sandpaper to create a smooth, even surface between your new "patch" and the actual body of the car. This can be a long, tedious process — as you sand, you'll probably find that you need to add additional filler and let it dry periodically as you sand away the existing filler. The process thus becomes something along these lines: Filler, grind, filler, grind, filler, grind... (and so on).  Start grinding with a rough (low grit) sandpaper to smooth out big bumps, then gradually transition to a medium and finally a fine (high grit) sandpaper for a...


Сперва наденьте одежду, которую вам не жалко. Подготовьте рабочую поверхность. Разверните птицу. Положите птицу на разделочную доску грудкой вниз.

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Deboning a bird certainly isn’t a pretty process, and it’s not exactly clean either.  Wear a shirt that you don't mind getting messy. It should be clean, since you're handling food. Make sure it has short sleeves or sleeves that can be rolled up and stay out of the way. Tie up your hair, too. Unless you’re eating this entire bird by yourself, don’t risk your own hair being part of the stuffing. This will be messy, and the de-boned bird will take up a large area (especially if it’s a 20-lb turkey). Make sure you have room to maneuver it and yourself. You can use a large trash bag to cover your countertop, with a cutting board on top. Don't forgo the cutting board part. You'll want something under the bird to hoist and turn it around easily. In the kitchen sink, remove the plastic wrapper the bird comes in. Remove any fasteners holding the legs together, too. Then, reach inside the body cavity and remove anything that is in there. Many poultry processors put the giblets into a paper package inside the body cavity. Get rid of anything that isn’t the bird, strings included. You'll want to use fresh ones when you tie it back up. You can tell the breast from the back because the breast has a "valley" running down it, separating the right and left breast halves. On the back, you can feel the backbone. When the bird is breast up, the legs (drumsticks) point upward slightly. When the bird is breast side down, it will look a little bit like it's kneeling on the cutting board. You’ll probably be able to tell which is the front and which is the back just from the position of the wings and legs, too. But in case you can’t, the valley is the best thing to look for.


Сперва придумайте хорошую мелодию. Научитесь «переворачивать», показывая ее с новой стороны. Используйте как можно меньше слов. Автоматические формы — ваши друзья.

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rite the melody first. It's very difficult to set pre-existing rhymes and words to a melody after the fact. Most songwriters find it much easier to compose the melody and then go about composing a set of lyrics that fit in with the tone and the structure of the song.  Many songwriters find it helpful to sing nonsense syllables or whistle to figure out the melody and establish a base form for you to fill with words. Go with whatever technique works best for your process. Bob Dylan, considered by some to be one of the greatest songwriters ever, often wrote words first. Give it a shot. A popular and important technique in country music especially, a good song will often "turn" a phrase, or use a line to mean more than one thing throughout the course of a song, when used at different times. In Kacey Musgraves' "Blowing Smoke," the phrase "blowing smoke" is used at different times to refer specifically to waitresses on break smoking cigarettes, and also to boasting of quitting someday, referring to both the job and the habit. It's an effective technique that changes the meaning but not the words. Avoid overloading your lines with too many words, making your song a tongue-twister that can be difficult to sing. As you compose, use words judiciously, leaving out more than you put in. A simple and quick rhyme that's simple can be much more effective in a song than a lot of "poetic" words. In "The Butcher," Leonard Cohen makes a brief and devastating rhyme out of drug use: I found a silver needle. I put it into my arm. / It did some good, did some harm. Novelist and Beat writer William Burroughs pioneered a method of writing that involved cutting up rhyming words and phrases and throwing them into a bag. Try doing the same and removing phrases at random to collage together a tapestry of weirdness for your song. Music is amenable to that kind of writing. The Rolling Stones employed this technique for their song "Casino Boogie":  One last cycle, thrill freak Uncle Sam / Pause for business, so you'll understand.


Спинет – это самое маленькое пианино, которое часто можно встретить у кого-то дома. Распланируйте ваш маршрут. Подготовьте пианино. Перевезите пианино.

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The spinet piano is the smallest type of piano commonly seen in homes. Manufactured from the 1930s on through the end of the 20th century, a spinet piano's compact size is achieved by clever engineering of the key mechanisms inside. Spinet pianos are not very tall, topping out at about 3 feet (0.9 m) in height, and they are generally 58 inches (147.3 cm) long, the same as other types of upright piano. Despite their relatively small size, they usually weigh at least 300 pounds, making the job of moving them a team effort not to be undertaken lightly. Have a clear route from start to finish in mind before you begin to move the piano, and communicate it to everyone who is helping you move.  Using a tape measure, ensure that the spinet will fit through every door or opening you plan to move it through.  If the piano is being moved out of the house to a moving truck, have the truck open and any moving ramps deployed in advance of the move, and plan to move the piano before any other, lighter furniture so that there is plenty of room for your team to maneuver it into place. For safety reasons, one person per 100 pounds is recommended for this and all upright piano moves. This may work out to more people than are strictly needed, but extra personnel can help in other ways (such as opening doors), and can step in should somebody start to get worn out. Lock down the spinet's lid and the keyboard lid, if there is one. Wrap the piano in thick blankets or special moving blankets and use packing tape to secure the blankets around the piano. This will prevent scuffing on the finish and corners. A spinet's low profile makes for a relatively easy move. Using as much help as you deem necessary, have each person lift up a different part of the piano at the same time. Be sure that everyone is lifting from firmly underneath the body of the piano. In small, measured steps, walk the piano to its destination. Never move the piano more than a few feet without stopping to reset your grip.


Спите 8-10 часов каждую ночь. Придерживайтесь здорового питания. Занимайтесь физкультурой.

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Studies have shown that teenagers’ bodies don’t function well early in the morning, so many middle and high schoolers have trouble focusing in school because they’re sleepy. A large part of why many students don’t like school is that they’re tired. Teenagers’ bodies naturally want to stay up late and sleep in late, but you need to train your body to your school schedule.  Make yourself get in bed at a reasonable hour, even if you’re not tired yet. Don’t watch TV or use your computer for at least an hour before you go to bed.  Don’t take naps during the day, so you’ll be more tired at night. It might not be immediately obvious how your diet relates to your performance in school, but it’s very important! A poorly balanced diet might fill you up, but it won’t necessarily give you the energy you need to stay focused and productive, and you won’t be motivated if you’re tired. Remember to always eat breakfast to help power up your body first thing in the morning.  Fish with omega-3 and whole grains improve memory function. Dark fruits and vegetables provide antioxidants that improve memory and cognition.  Foods rich in Vitamin B, including spinach, broccoli, and beans, are good for memory and alertness. Many studies have demonstrated a link between exercise and improved productivity, so stay active. Regular exercise will not only help you focus when you’re studying, but it also improves your mood. Being focused and in a good mood are very important to staying motivated for school.


Спите больше на систематической основе. Ложитесь спать раньше. Подберите для себя правильный будильник и грамотно расположите его относительно кровати. Готовьте себя ко сну и подъему. Поразмышляйте над тем, какова цель ваших ранних подъемов.

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Many more of us could be morning people if we would just give ourselves the chance to get some more sleep at night.  Getting sufficient sleep for your body’s needs gives you the energy, health, and motivation to get things done in the morning and throughout the day.  While seven to nine hours of sleep is the general recommendation for adults, everyone is different.  One way to test your sleep needs is to go a week with no alarm clock (such as when you are on vacation).  Go to bed at the same time each night, and see what the average length of time is until you wake up on your own in the morning.  Establish a consistent bedtime and wake-up time, on weekdays and weekends.  Of course, it’s tempting to stay up a little late and sleep in on days when you don’t have work or other early morning responsibilities, but keeping a consistent daily routine will help train your body.  Cut one hour from the end of each day.  No, you can’t actually make the clock skip from 10 to 11 p.m., but you can leave a blank hour before bedtime during which you can’t schedule any work or other activities.  You need to have time to wind down before bedtime. To rise earlier, you'll need to start sleep earlier, and that can be hard if you're used to using the later hours of the night for activities such as reading, watching TV, or writing.  Consider going to bed earlier in increments. Start with 15 minutes earlier, with the expectation of getting up 15 minutes earlier, then gradually increase this to half an hour and then to an hour. If you do this gradually, it will give both your body and your mind time to adjust to the earlier sleeping and waking times. It will also allow you to find your happy medium between too early and too late.  Dim your lights one hour before bedtime to facilitate the release of melatonin and make you sleepy.  If the room is also comfortably cool (roughly 65-69℉), it will be easier for you to fall asleep as well.  Avoid bright lights, caffeine, and alcohol, as these will all wake you up more. Avoid “screen time”...


Спите больше, чем нужно. Сосредоточьтесь исключительно на наращении мышечной массы.

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Sleep is very important for giving your muscles a chance to grow. Getting at least seven hours of sleep a night is the minimum, 8-9 is ideal. You might enjoy other cardio activities (sports, running, etc.) but those put additional strain on your body (muscles, joints) and use up energy that could be used instead to build muscle. Normally, cardio activities should definitely be included for all-around health, but if you're temporarily focused on building muscle quickly, focusing on weight-training exclusively for a few months will help you reach that goal.


Спите больше, чем обычно, чтобы начать восстанавливаться. Начните понижать дозу кофеина, чтобы нормализовать свой режим сна. Продолжайте есть постный белок или натуральные продукты, чтобы не отключаться’’. Пейте много воды, чтобы избежать переутомления. Не загружайте следующие несколько дней, чтобы у вас было время на восстановление.

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Once you made it all the way to the end of your days awake, your first priority will be to sleep. On your first day back to sleeping, you might not be able to control when you fall asleep. After that, though, try to get back on your regular sleep schedule as soon as you can, sleeping only at night with a 15-20 minute nap or two during the day if you start to feel groggy.  Let yourself sleep for as long as you need to as you recover, which might be up to 10-11 hours per night.  While there will definitely be some side effects to your having been awake for so long, several days of regular sleep will get you back to normal. Binging on caffeine to stay awake through the day will only set you up for a crash, and ruin your regular schedule. Start to cut back on your caffeine consumption slowly, lowering it by 1 cup of coffee or tea every day or every few days. If you start to experience caffeine withdrawal symptoms, like headaches, drowsiness, or muscle aches, try drinking water or herbal tea, taking pain relief medicines, or getting up for a bit of exercise. You tend to crave junk food when you’re sleep-deprived, but eating lots of refined carbs and sugars will only lead to a crash and make it harder to recover from your time awake. Instead, continue to eat lean proteins and foods with natural sugars to keep you energized without making you jittery or sleepy. Go for foods like:  Lean proteins, like fish and chicken Fresh fruit Nuts Dehydration can make you feel even more tired, and after multiple days consuming lots of caffeine, you’ll need a good amount of water to bring your energy back up. Try to drink about 15.5 cups (3.7 L) of water if you’re a man, or 11.5 cups (2.7 L) if you’re a woman. You can also go for soothing drinks like herbal tea, which isn’t caffeinated and can help perk you up. While you may not be able to avoid doing other work, it's best to take it as easy as you can in the days after your time awake. You'll be groggy and not at your full capacity, so try to avoid doing important activities if...


Спите минимум 8 часов каждую ночь! Готовьте одежду на следующий день до того, как лечь спать. Скушайте правильный завтрак (не сладкое печенье, энергетик или кофе) перед уроками.

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If you have to wake up at 6am, then don't stay up until 1:30am. It's that simple. If you don't want to miss your favorite show, a lot of the shows are recorded and posted on the website for the network. Watch it after school on your computer. Also, you won't be catching up on sleep in class and missing the lesson. It may sound silly, but it lets you have more time in the morning to get your school work together, do some quick studying, eat breakfast, or anything else that you have trouble getting done because you spent an hour and a half finding an outfit. If your school has a uniform policy, make sure that you have your uniform set out before you go to bed. It will save you the time of going through the closet to find it, which, believe it or not, normally takes 5-10 minutes! A Pop Tart, an energy drink, or coffee is not breakfast. Starting your day with a good breakfast will give you energy throughout the day. It can be bacon and eggs, English muffins, or a cereal that is low in sugar. A breakfast burrito is good, too. If you eat in the morning, you will find it easier to concentrate in class and avoid those nasty hunger pains.


Спите много и позволяйте себе вздремнуть в течение дня, как это обычно делают кошки. Занимайтесь йогой, отдавая предпочтение упражнениям на растяжку. Следите за чистотой своего тела. Проводите больше времени на улице, занимаясь активными видами деятельности.

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Cats are notorious for sleeping anytime and anywhere. To be like a cat, make sure you get a full night's sleep as well as other quick naps throughout the day. A quick catnap should take about 15 to 20 minutes, so you can take several throughout the day. If you can't sleep during the day try to rest early in the morning. Try to sleep for an hour, if you can.  Find a nice sun patch for a warm, cozy sun bath. Cats are usually classified as lazy, but hey, what's wrong with being comfortable? Curl up in a comfy cushion or a fresh pile of warm laundry in a ball or the fetal position. Cats protect their stomachs when they sleep as this is their vulnerable spot. After waking up from a satisfying nap or a long night's rest, stretch out your body. Like a cat, take your time stretching every muscle and waking your body up. A quick sun salutation is a great stretching routine and it has poses that resemble a cat's. Yawn to stretch your face muscles and look like a cat waking up as well. Cats groom themselves by licking and pawing their faces to clean off food, odors, and excess hair. Shower at least once a day if not more to keep yourself free from dirt and extra oils. Throughout each day, check your appearance in a mirror and clean up after mealtimes.  Some cats are declawed and others aren't, but growing your nails out and having them shaped into a point is another way to be like a cat. Brush your hair so that you don't shed hair throughout the day and it stays free from tangles and matting. Watch birds, practice climbing trees, and get out and explore nature around you. Be active to keep yourself healthy and in the mindset of an adventurous cat. Once you've worn yourself out, take a nap in the sun.  Cats like to be entertained and around other cats. Spend time playing and lounging with others. Hunting is an activity that will get you in the mindset of a cat. Even an indoor cat will hunt and chase after toys.


Спите на атласной или шелковой наволочке. Ешьте много белковой пищи. Ешьте продукты, богатые витаминами и биотином. Избегайте средств для волос, содержащих сульфаты, парабены и силиконы. Не подвергайте волосы агрессивному химическому воздействию. Реже укладывайте волосы с помощью высоких температур и используйте термозащитные спреи.

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Cotton and linen pillowcases may be more affordable, but the coarse texture can snag and tear your hair, making existing split ends worse than they already are. Consider investing in a satin or silk pillowcase. If you cannot find a satin or silk pillowcase, consider getting a cotton one with a high thread count, such as Egyptian cotton. Protein is very important for strong, healthy hair. It may not cause the split ends to seal themselves back together, but it will help make the rest of your hair stronger, and prevent the damage from becoming worse. Here are some foods that have lots of protein:   Beans Dairy products, such as cheese, milk, and yogurt Eggs Fish and seafood, including halibut, salmon, and tuna Meat, including chicken, lean beef, turkey, pork, and veal Nuts and seeds, such as pistachios and pumpkin seeds Soy-based products, like tofu and soymilk Some examples are, proteins, vitamins are important to maintain strong, healthy hair and thus prevent the damage from getting worse.  Try adding some citrus, broccoli, or spinach into your diet, all of which are rich in vitamin C. To add more biotin to your diet, eat more berries, fish, and nuts. These ingredients are very damaging to your hair, and will make your split ends worse. Here is what you should try to avoid and why:  Sulfates, sometimes listed as sulfites, are harsh detergents also found in commercial cleaning products. They give shampoo that nice lather, but they can also strip your hair of its natural oils and make it dry and brittle. Silicones are plastics that help your hair become smooth. Unfortunately, they can only be removed with sulfates; a buildup of silicone can lead to limp, dull hair. Parabens are preservatives and may lead to cancer. It is best to avoid them. This includes perming, straightening, and coloring your hair, all of which can damage your hair. Chemical treatments also weaken your hair, making it more easily damaged. If you do use chemical treatments, use them as infrequently as possible. You can also minimize damage by...


Спите на боку, чтобы облегчить боль. Не спите на животе при наличии грыжи межпозвоночного диска. Попробуйте спать на спине с подушкой под коленями. Попробуйте несколько различных поз для сна.

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When you have a herniated disc, sleeping on your side may be the best choice. Try sleeping in a fetal position with the body pillow to support your weight as you lie on your side. This will help to alleviate some of the pain associated with a foraminal herniated disc. Having a body pillow keeps your spine and neck aligned while sleeping on your side. Sleeping on your stomach is the worst position, even if you have a healthy back. Stomach sleeping flattens the natural curve of your spine and it puts additional strain on your back muscles.  If you have a herniated disk, then make sure to avoid sleeping on your stomach at all costs. Sleeping on your back with your knees slightly bent and supported by a firm pillow is a good position for sleeping if you have a herniated disk.  This position takes pressure off of your lower spine, which will allow the maximum amount of healing to take place while you sleep. Place a medium sized pillow under your knees to support them. You can also elevate your feet by placing one or more pillows under your heels. Everyone’s experience with a ruptured, or herniated, disc is different. A sleeping position that works for one person might not be the best for someone else. Try a few different positions and choose the one that leaves you with the least pain. Try making yourself fall asleep in a new sleeping position. If you wake up in the middle of the night in a different position, try returning to the new sleeping position.


Спите на боку. Приподнимите голову и верхнюю часть спины, если вы спите на спине. Заклейте рот скотчем. Наклейте пластырь для носа и оставьте его на ночь. Наденьте подбородочную пращу, чтобы ваш рот оставался закрытым во время сна.

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Mouth breathing typically occurs when sleeping on your back. When you sleep on your back, you’re forced to take heavier breaths through your mouth. Try to change how you sleep to minimize the chances of mouth breathing and snoring while you sleep. If you can’t help but roll over on your back out of habit, using a pillow that elevates your head can help you breathe properly while you sleep. Get a pillow or wedge that elevates your upper back and head on a 30-60 degree angle. This should help you keep your mouth closed while you sleep and promote breathing through your nose. Get a piece of masking or scotch tape and place the tape vertically over your mouth. This will help keep it shut while you sleep. You can dab the sticky side of the tape on the palm of your hand a couple of times to remove some of the adhesive. This will make it easier to remove. An over-the-counter nasal strip can clear your nasal passages and help you breathe through your nose while you sleep. To use the strip, remove the plastic backing on the nasal strip and place the strip over the bridge of your nose. Read the instructions on the packaging before you use it. You can find chin straps online by typing "chin strap" into your search engine. To use the strap, wrap it around your head, lengthwise, under your chin and over the top of your head. This will keep your mouth closed while you sleep and can prevent mouth breathing. These chin straps are created for those that snore a lot or those that suffer from sleep apnea.


Спите на боку. Спине на спине, если вам удобно. Спите на животе с осторожностью.

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If you are having trouble sleeping comfortably, you might benefit from trying a different position. Sleep positions normally fall into one of three categories: back, side or stomach. Sleeping on your side is most recommended for comfort and to reduce the chances of interrupting your sleep.  When sleeping on your side, bend your knees slightly toward your chest (similar to the “fetal position”). If you have back trouble, consider placing a pillow between your knees. This alleviates pressure on your hips and lower back, making sleep more comfortable. However, sleeping on your back may increase your chances of lower back pain. Doing so may also cause cases of apnea, which can interrupt your sleep. If you do choose to sleep on your back, try placing a rolled up towel or pillow under your knees to encourage the natural curve of your spine. Some feel that sleeping on the stomach is most comfortable. However, doing so can cause pain in the lower back and neck. Sleeping on your stomach may also cause you to toss and turn in discomfort.  If you sleep on your stomach, use a soft pillow or none at all to reduce the risk of causing neck pain. If you have underlying sleep problems, it is generally recommended that you do not sleep on your stomach.


Спите на животе. Перед сном съешьте определенные продукты. Напугайте себя перед сном. Принимайте витамин В6. Принимайте мелатонин, чтобы видеть яркие или причудливые сны (даже если они не страшные). Употребляйте определенные вещества в умеренных количествах.

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A study from Hong Kong Shue Yan University shows that people who sleep face down are more likely to have dreams about being tied up, smothered, and other nightmarish themes. Note that this may also increase the likelihood of erotic or sexual dreams, so you may not receive the desired effect. If you cannot get to sleep on your stomach, the next most "nightmarish" sleeping position may be lying on your back, followed by lying on your left side. While eating spicy, salty, or fatty foods are commonly believed to cause nightmares, scientists are divided over the exact effect of these substances. Some argue that the disruption of your sleep cycle may even slow down the onset of dreaming, potentially resulting in fewer dreams or nightmares. Others think they may increase dream intensity, at least in some people, and suggest that each person pay attention to his own body's response. Try watching a horror movie, playing a scary video game, or reading ghost stories before bed. If you have a specific fear or anxiety, look at images of it or simply lie in bed imagining a "nightmare scenario." Aim to make yourself only slightly scared or anxious. If you are terrified out of your wits, you are unlikely to fall asleep in the first place. While the effect of vitamin B6 on dreams is not thoroughly studied, many people swear by its ability to increase the vividness of dreams. One study suggests that it may be effective, either due to an effect on the dreaming process itself, or an enhancement of your ability to remember dreams. Including vitamin B6 from both food and supplements, daily intake should not exceed 60 mg for children 9–13 years old; 80 mg for teenagers 14–18 years old; or 100 mg for adults 19 years or older. Some people report having more vivid or bizarre dreams when taking melatonin, which may give you a new dream experience even if they are not outright nightmares. At least one study supports this idea, suggesting that dreams involving transformations are especially likely to occur under melatonin. Melatonin is...


Спите на спине, чтобы обеспечить поддержку для шеи. Лягте на бок, чтобы вам было удобно. Не спите на животе — сон в такой позе вызывает напряжение шейных мышц.

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Sleeping on your back will help to keep your neck aligned with your spine and give your entire body more support. It will also ensure your neck does not twist or lean to 1 side during the night. If you snore, sleeping on your back can make your snoring worse. You may try sleeping on your side instead. Sleeping on 1 side is also a good option, especially if you find it more comfortable than sleeping on your back. A side sleeping position can also help your neck feel more supported, resting on 1 side on a pillow.  If your neck pain makes it difficult for you to turn your head to one side, sleep on the side of your body where your neck can turn or twist without pain. If you tend to also have lower back pain, sleeping on your side may be a good option as your spine can curve naturally while you sleep. Sleeping on your stomach can be very hard on your neck, back, and spine. If you tend to sleep on your stomach, try sleeping on your back or side instead.  You may need to place pillows on either side of your body to ensure you do not roll over onto your stomach. Avoid placing tennis balls in your clothing to keep your from turning onto your stomach or to stop snoring, as this can actually create more back pain.


Спите на спине. Не спите на животе. Старайтесь не спать на боку. Научитесь спать в новой позе.

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The best sleeping position for people with scoliosis is flat on the back. This is a neutral position that does not cause any unnecessary strain or create any unnatural curves in the spine. This position is especially preferred for people who have a lateral spinal curvature. Sleeping on your stomach is very bad for your back if you have scoliosis. This is because the position forces the middle and lower sections of your spine to be straight, and your neck to twist. While not as bad as sleeping on your stomach, sleeping on your side is also not ideal for scoliosis patients. This position may cause unnecessary pressure on your pelvis, neck and shoulders. If you're not used to sleeping on your back, it may feel unnatural. If you find yourself instinctively changing to a different sleeping position during the night, you may need to use some tricks to break that habit.  One option is to create a barricade around yourself with extra pillows so that you can't roll over. Another option is to tape uncooked peas (or any similar item) to your sides. This will make it uncomfortable to sleep on your side, so you will roll back onto your back.