Выполняйте укрепляющие упражнения Кегеля. Позаботьтесь о физической поддержке мочевого пузыря. Используйте крем с эстрогеном. Прикладывайте теплые компрессы к нижней части живота. Посоветуйтесь с врачом насчет холинергических средств.

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Women and men alike can benefit from doing kegel exercises, which strengthen the pelvic floor and improve continence and urinary flow. You can do Kegels anywhere, simply follow these instructions:  While urinating, squeeze the muscles that stop your flow midstream – those are the muscles you want to isolate. You can do the exercise in any position. Tighten those muscles, hold for 5 seconds, then relax. Repeat this several times in a row. Gradually work up to holding the contraction for 10 seconds, then resting for 10 seconds. Try to do three sets of ten repetitions every day. Don’t squeeze other muscles like your abs, legs, or butt. Focus on flexing only your pelvic floor muscles. Sometimes, vaginal childbirth or heavy coughing or straining can weaken the muscles that hold your bladder in place, causing your bladder to droop into the vagina, also known as a prolapsed bladder. This can affect how well you can urinate, and may be your problem if you have a feeling of fullness or pressure in your vagina or pelvis, it feels worse when you strain or bear down, you feel like your bladder isn’t fully empty after you urinate, you leak urine during intercourse, or you see or feel a bulge of tissue in your vagina.  Ask your doctor about getting a pessary – a support for your bladder that sits inside your vagina. In severe cases, you can have surgery to reinforce your pelvic muscles and ligaments. Most women with leaking or weak stream experience the trouble after menopause – as estrogen decreases, skin and tissues thin and weaken. Using an estrogen cream that’s made for your vagina may help strengthen the surrounding skin and tissues. Ask your doctor or OB/GYN whether your urinary troubles might be helped with “topical” estrogen. Place a hot water bottle or heating pack on your low abdomen between your belly button and your pubic bone. Like with other muscles, the heat may relax your bladder and help you urinate more freely. You can also try taking a hot shower or soaking in a warm bath. Cholinergic medications...


Выполняйте упражнение “мостик”. Выполняйте приседания. Попробуйте выполнять выпады вперед. Попробуйте выполнять махи ногами.

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There are a variety of strength training exercises that can help build mass and define both your butt and hips.  The bridge exercise or butt lift is a great exercise to include that will recruit both your butt and hip muscles.  Lay down on your back to start this exercise.  Keep arms flat on the floor beside you and bend your knees into a 90 degree angle.  Your feet should be flat on the floor. With your knees bent, press your pelvis up in the air pushing upwards with your glutes.  Stop when your back is in a straight line. Hold this position for as long as you can.  Slowly lower your butt back down to the ground and repeat this exercise a few more times. Squats are a classic exercise that can help tone your entire lower body.  However, squats specifically recruit your glutes and hip muscles.  Plus, with a few variations, you can really hone in on your hips.  Stand with your feet shoulder width apart and toes facing out at a 45 degree angle from your body. Squat deeply with your knees, keeping your back straight.  Dip down until your thighs are almost parallel to the floor.  Your butt should be pushed back out behind you. Hold your squat here for a few seconds and then push yourself back up to the standing position.  Try to push using your glute muscles. To make squats more challenging, hold two dumbbells (one in each hand) or hold a barbell over your shoulders. To target your hips even more, add a side leg raise.  When you come back up to your standing position, extend one leg straight out to the side.  Alternate sides with each squat. Like squats, lunges are a classic move that target your butt and hips.  The need to help you balance and be stable really requires strength from your hips.  Stand up straight with your feet about hip width apart. While holding weights, step forward with your right leg about 3-4 feet. Dip down so that your right knee bends forward and your left leg knee drops to the floor.  Lower down until your right thigh is parallel to the floor. Push back up to the starting position.  Make...


Выполняйте упражнения для запястья. Занимайтесь йогой Воздерживайтесь от действий, которые усиливают боль.

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Stretching your wrists can help relieve the pressure on your nerve and reduce your pain. Try doing ten reps of the following exercise at least once a day:  Hold your arms straight out in front of you with your palms facing down. Bend your wrists towards you so that all ten fingers are facing up towards the ceiling, and hold this position for five second. Relax and straighten your wrists. Make a tight fist with both hands. Bend your wrists away from you so that all ten fingers are pointing towards the floor, and hold this position for five seconds. Relax and straighten your wrists. Wait five second before repeating. Try incorporating a yoga practice into your routine. It has been shown to reduce pain from carpal tunnel syndrome, while also improving hand strength.  If you don't want to take classes at a studio or gym, you can purchase a video or find a free one online. Then you can practice your yoga in your own home whenever it is convenient for you. As much as possible, try to avoid doing things that cause your carpal tunnel pain to become worse. If you are not able to stop doing some activities (particularly typing) you may be able to find ergonomic devices that will decrease the strain on your wrist while you do them. The following activities are common triggers for carpal tunnel pain:  Activities that put a lot of pressure on the heel of your palm (like push-ups) Activities that require constant back and forth movement of your wrist (like typing, sewing, or playing video games) Activities that require forceful grasping (like using garden clippers) Activities that expose your hands to vibration (like using power tools)


Выполняйте упражнения для укрепления противоположной руки и пальцев. Используйте противоположную руку для работы с компьютерной мышью. Начните выполнять небольшие повседневные задачи противоположной рукой. Спустя несколько дней начните есть и готовить противоположной рукой. Свяжите преобладающую руку за спиной, чтобы еще больше усложнить задачу.

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Your non-dominant hand is most likely a lot less strong than your dominant hand, which makes it harder at first to become ambidextrous. Lift some light weights with your non-dominant hand every other day, with a focus on keeping a tight grip to work your hands rather than your arms. Use heavier weights as you go to continue strengthening your hand.  Lifting weights is one of the best ways to strengthen your hand, but you can also use a grip exerciser to work out your hand. You may also benefit from juggling or simply tossing a ball up into the air with your non-dominant hand. This will make you more comfortable using that hand while also developing better hand-eye coordination. There are lots of benefits to switching your mouse hand, but one of the main benefits is that it increases the dexterity in your non-dominant hand. Simply move your ordinary mouse over to the opposite side of the computer and use it as you normally would from here on out. You can also opt to invest in an “ambidextrous” mouse from a tech store, but it’s much simpler to just use an ordinary mouse. Use your non-dominant hand to do things like brush your teeth, open doors, put on accessories, or clean up around your home. Do this as consistently as you can to make using your non-dominant hand feel less awkward.  Try to do as much as you can with your non-dominant hand, such as applying soap and shampoo when you bathe. You may not realize it, but you probably do most of these small tasks with your dominant hand. Make sure to brush your teeth correctly when using your non-dominant hand. If you’re not comfortable brushing with this hand, you may inadvertently underbrush. If you play an instrument, try playing with your non-dominant hand instead of your ordinary method of playing. Use your non-dominant hand to move pots and pans, to stir food, and to serve it. Hold your silverware with your non-dominant hand and use it to move the food to your mouth. You may have to do this slowly at first to avoid dropping the food, but it will get easier...


Выполняйте упражнения йоги, задействующие мышцы бедер. Делайте растяжку мышц бедер. Ешьте больше белков и углеводов. Наймите личного тренера.

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Hip-opening yoga poses are those that specifically focus on stretching tight hip muscles.  Technically, all yoga poses can be considered hip-opening poses because yoga in general is designed to help your hip muscles.  But there are some very specific poses that target this area and also help improve your range of motion, blood circulation and reduce back pain.  Exercises focused specifically on the hip muscles will probably make them sore and stiff, these yoga poses will help release that stiffness. The following poses are recommended to help stretch your hip muscles:  The happy baby pose. The reclining bound angle pose. The frog pose.  The ‘thread the needle’ pose. The half pigeon and double pigeon poses. The camel pose. The hero pose. You hip joint is a very stable joint with lots of muscles and a large range of motion.  Activities where you aren’t using your hips muscles in the way they were designed to be used (i.e. sitting at a desk all day) can cause them to tighten up and be painful.  Stretching your hip muscles is a great way to loosen up this whole area, maintain good posture, and keep your spine aligned properly. There are several hip stretches you can perform to help loosen the whole area:  The hip flexor stretch. The hip rotator stretch. The hip adductor stretch. The hip extensor stretch. The standing hamstring stretch. The iliotibial band stretch. Ideally, your hips will become bigger via an increase in the muscles in that area.  The muscles will increase because of the exercises you’ll do to target that area.  To get the energy to keep up your exercise routine, and to keep exercising long-term, you need to consume carbs.  You also need to consume protein that will help build that muscle.  The average person should eat a decent meal 1-2 hours before they exercise, and have another decent meal 1-2 hours after they exercise.  As long as the meals are balanced and nutritious, they will provide the carbs and protein you need to have energy and build muscle.  An example of a pre or post workout meal...


Выполняйте упражнения на работе, если это возможно. Выделите время на упражнения в своем распорядке дня. Каждую неделю необходимо выполнять адекватное количество упражнений. Плавно входите в режим тренировок, если некоторое время вы не занимались.

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Moving more throughout your shift can help you keep unwanted weight off. If possible, opt for light exercise during your night shift. Not only will this help you burn more calories, it could help you sleep better at night. For example, you can take walks during your breaks, walk up and down stairs during spare moments, or do stretches in your cubicle or office. Many people who work night shifts have an erratic schedule. Due to this, you may have trouble making time in your routine for exercise. However, if you want to lose weight, regular exercise needs to be part of your schedule.  Find a time that works for you to exercise. Exercising after work is probably not practical, and may actually be dangerous if you're jogging on the street at 3AM. However, see if you can find time in the afternoon. Look for gaps in your schedule. Say you get to bed by 4AM on most nights, and tend to sleep until one. Your shift typically starts at nine o'clock. You could find some time during the afternoon to get in 45 minutes of aerobics a few times a week. For weight loss, it's recommended you get in 150 minutes of moderate physical activity or 75 minutes of intense physical activity each week. Make sure you hit those numbers by exercising three to four times a week.  Choose an activity you like and are likely to stick to. If you loathe running, jogging will probably not be your best route to weight loss. However, if you love riding your bike, make time for an afternoon bike ride a few times a week. You can find ways to make working out less tedious. Listen to music while you jog or use your treadmill. Watch television at the gym to make the time go by faster. It's a bad idea to jump into a vigorous exercise routine if you've been inactive for a while. Ease into any workout routine slowly. For example, if you want to start running, begin with walking and slow-paced jogging before you begin to sprint. You should also talk to your doctor before beginning a new form of exercise. You want to make sure you do not strain yourself.


Выполняйте упражнения на растяжку перед бегом. Выполняйте подъемы ног. Помаршируйте. Согните ногу в колене и прикоснитесь к ягодицам. Сделайте выпады. Выполните растяжку, стоя на руках. Потяните заднюю поверхность бедра. Сделайте планку.

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Stretches are a great way to increase flexibility, improve performance and reduce the risk of injury while running. Rather than traditional static stretches (stretch and hold), dynamic stretches (which incorporate movement) have been proven to be more beneficial for runners and other athletes alike, as they stretch your body in a more dynamic, functional way. . Swing one leg out to the side as far as you can swing it, and then swing it back across your body in front of your standing leg, as far as possible. Repeat this stretch ten times on each leg. Keep your back and knees straight, and walking forward, lift your legs straight out in front in an exaggerated march, and flex your toes towards you. Too easy? Add a skipping motion. Do ten reps with each leg. Kick your own butt? You bet! While standing, walk forward, and swing your legs back and up, trying to kick yourself in the glutes. If this gets to be too easy, do it while jogging. Do ten reps with each leg. Step forward using a long stride, and keeping the front knee over or just behind your toes, lower your body by dropping your back knee toward the ground.  Walk using that movement. Maintain an upright posture throughout the stretch, and keep your abs tight for maximum benefit. Once again, do ten reps on each leg. Get in a "pike" position with your butt in the air. Put your right foot behind your left ankle. Keeping your legs straight, press the heel of the left foot down, and then release. Repeat ten times on each leg. Lift your left leg up like you're kicking a hacky sack, bending at the knee so it points out. Tap the inside of your left foot with your right hand without bending forward. Repeat ten times on each leg. o planks. The plank exercise is a great way to build your endurance and strengthen both your abs and your back. To do a plank: Lie face down, your hands flat on the ground at head level. Lift up off the ground, on your toes, and resting on your elbows with your hands flat. Your back should form a straight line from head to foot. Tighten...


Выполняйте упражнения на растяжку. Переходите на шаг, если потребуется. Пейте воду. Съешьте побольше углеводов. Заведите полезные привычки.

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You don’t need to twist yourself up like a pretzel, but a few gentle stretches can go a long way toward protecting you from injury. Make sure you stretch your arms as well as your legs, because it is possible to get a shoulder cramp. Stretch before and after every run, and after you wake up for bonus points. Be sure that you are warmed up before you stretch. It is important for your muscles to be warm when you stretch.  To stretch your hamstrings, do the figure-4. Sit on the ground with one leg extended in front of you, and the other bent so that its knee touches the floor and its foot touches the other leg’s knee. Reach toward your extended foot, and hold. To stretch your quads, stand on one leg and grab the ankle of your other leg. Gently pull it back. If you have trouble balancing here, tighten your abs. To stretch your shoulders, move one arm so that your hand is between your shoulder blades and your elbow is pointing up. Grab the elbow with your opposite hand and pull carefully. It’s good to keep a consistent pace, but stopping your running to walk every now and then is actually good for your muscles and breath. Plus, if you’re doing a long run or race, you’ll need to stop running to rehydrate anyway. This doesn't only help you run longer without losing your breath, but it also helps reduce the chance of getting cramps. 8 glasses (64 ounces, or about 2 liters) a day is the gold standard, but everybody is different—experiment until you find an amount of water that feels right for your body without weighing it down. It's possible to overdo it with hydration; excess water might make you feel bloated or weighted down. Listen to your thirst cues, and don't keep chugging water if you feel like there's no room in your stomach for it. A couple hours before you run, fuel yourself correctly! Carbohydrates are the preferred fuel for long-distance runners, and the right ones burn slowly and consistently to give you plenty of energy. You can throw a little fat into your pre-running meal as well (like olive oil or...


Выполняйте упражнения на укрепление спины и рук. Ешьте постную и полезную пищу. Выполняйте аэробные упражнения и потребляйте меньше калорий, если у вас есть избыточный вес. Обеспечивайте себе полноценный сон по ночам до и после каждой тренировки.

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Pull-ups use a lot of upper body muscles, so exercising each of those muscles individually can make your primary workout routine far easier. Before performing your standard pull-up sets, try doing some of the following exercises:  Lat pulldowns: Sit at a pull-down machine, grab the bar with a shoulder-width grip, and slowly pull it down toward your collarbone. Keep your shoulders back and your arch your torso slightly backward. This exercise will strengthen your upper back and lats. Bicep curls: Hold a dumbbell with both hands, then squeeze your biceps to move the weight up and down. Seated rows: Sit in front of a weighted rowing machine and bring the handlebars toward your waistline using slow, even movements. This exercise will strengthen your lats and back. Prone reverse fly: Lay on a bench face down with a dumbbell in each hand, then raise the dumbbells out to your sides and lower them back down. This exercise is great for your deltoids. To help yourself get big, strong pull up muscles, try to eat a balanced diet filled with lean protein, nutritious carbohydrates, and healthy fats. Though this change of diet may sound unpleasant, there are plenty of tasty, nutritious, and muscle-building foods you can still eat. A few examples include:  Proteins like chicken breast, lean cuts of beef and pork, lentils, beans, milk, eggs, and fish. Good carbs like whole wheat grains, bread, pasta, quinoa, barley, and bulgur. Healthy fats like nuts, avocados, olives, tofu, and soy products. Pull-ups are a bodyweight exercise, so the heavier you are, the more difficult they will be. If you have lots of weight in the form of fat, it can be nearly impossible to do a pull up no matter how strong you are. To fix this, try tracking your calories to make yourself eat less and do fat-burning aerobic activities like running, dancing, and swimming. If you're not getting enough rest, you'll find it hard to build the strength you need to do lots of pull-ups. Your body needs rest both before and after strenuous workouts, so try to get...


Выполняйте упражнения по переносу веса тела с одной ноги на другую. Балансируйте на одной ноге. Делайте сгибание рук в бицепсе, стоя на одной ноге. Ходите вдоль прямой линии, касаясь пятками носков.

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To do this, stand with your feet hip-width apart and slowly shift your weight from one side to the other, lifting your opposite foot off the ground and holding the position for as long as possible (up to 30 seconds) before switching to the other leg. Repeat this exercise as many times as you feel comfortable.  Stand near a stable object or wall if needed so you can grab onto it for stability if you start to fall. Increase your repetitions to boost the difficulty of this exercise as your balance improves. Choose a slightly unstable surface to stand on, such as a pillow or a BOSU ball for an even greater challenge. To begin this exercise, stand with your feet hip-width apart and your hands on your hips. While staying upright, raise one foot off the ground and bend your knee so your raised foot is behind you. Hold this position for up to 30 seconds, then switch to the other foot. Repeat this exercise until you've done each foot several times.  For an added challenge, you can try reaching your airborne foot to the side or in front of you without touching it to the ground. This forces your balancing muscles to engage as you shift your center of gravity away from your body. Stand on an unstable surface or attach weights to your ankles to make this exercise more difficult. Begin this exercise by standing with your feet hip-width apart and grasping a dumbbell in one hand. Hold the dumbbell so that your elbow is bent at 90 degrees and your palm is facing upward. Lift one leg off the ground and hold that position for up to 30 seconds before repeating on the other side.  Increase the difficulty of this exercise by gradually increasing the weight of the dumbbell. You can also try doing full bicep curls instead of keeping your elbow bent at 90 degrees. This will cause your muscles to constantly correct for the shifting weight. Try variations to this exercise, such as changing which leg you raise off the ground. It will be harder to lift the leg on the same side as the dumbbell, so work up to this if you can't do it when...


Выполняйте упражнения с умеренной интенсивностью. Тренируйтесь на эллиптическом тренажере. Катайтесь на велосипеде. Бегайте. Выполняйте другие аэробные упражнения.

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When using aerobic exercise to reduce your myostatin levels, you have significant leeway regarding how much exercise you wish to do.  To begin reducing myostatin levels you need only exercise at about 40% to 50% of your maximum ability.  Pushing yourself beyond these basic exercise levels will result in a greater decrease in myostatin.  Working out at moderate intensity on a bike, elliptical, or in other aerobic exercises will feel similar to taking a brisk walk. You should burn at least 1,200 calories each week to see real declines in your myostatin levels.  To track the number of calories you burn, check the digital readouts on your aerobic exercise equipment, or use a wearable fitness tracking device (for instance the FitBit). It takes about 3,500 calories to lose one pound of body fat. If you don’t need to lose weight, make sure to eat more or supplement your diet to recover this energy. An elliptical training machine (sometimes called a “ski machine”) is a popular piece of equipment that can help you lower your myostatin levels.  To use the elliptical machine, step onto the machine’s foot pads.  Place your left foot in the left foot pad, and your right foot in the right foot pad.  Grab the left and right handles.  Select the settings under which you wish to train.  For instance, you can increase the machine’s resistance or set time or calorie burning targets, keeping in mind how many calories you’ve consumed.  The handles and feet pads on a given side of the machine work in opposition to each other.  In other words, as you swing the machine’s right handle forward, your right leg will move back.  On the opposite side, the left hand will be pulled back and your left foot will be moved forward.  Swing your feet and arms forward and backward in time with the machine. Riding a bike is a common aerobic exercise and can lower your myostatin levels.  You can ride either a regular bike or a stationary bike to gain the benefits of lowered myostatin.  Ride at moderate intensity to lower your myostatin levels.  Aim...


Выполняйте упражнения, чтобы увеличить емкость легких  Похудейте  Бросьте курить Играйте на духовом или медном инструменте.

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While there is no way to increase your lung size, there are many ways to increase the amount of air your lungs take in, and the efficiency with which they capture oxygen. In particular, a rigorous exercise routine can help to strengthen your lungs and maximize their capacity to hold air.   Do plenty of cardio. Incorporating some intense cardio workouts into your weekly routine can do wonders for your lungs. Running, skipping, aerobics and swimming are all great forms of cardiovascular exercise which get the blood pumping and the lungs working hard to supply the body with the oxygen it needs to keep going. Try doing exercising in intense 30 minute bursts, pushing your body to its limits, to achieve the best result.  Exercise in water. Exercising in water (swimming, water aerobics, underwater weight training) is also a form of cardio exercise, but the water provides an element of resistance which requires the body to work harder to complete each task. As a result, the lungs need to work harder to supply the body with oxygen, causing their air capacity to increase significantly over time.  Work-out at high elevation. At higher elevations, there is less oxygen in the air, meaning your lungs have to work harder to supply the body with oxygen. This is an excellent way to strengthen the lungs, but you must be careful not to train to hard, or you could potentially fall victim to altitude sickness. Any excess baggage reduces your body's efficiency in using oxygen, as there is increased body mass to which your blood must pump oxygen. As a result, many competitive breath holders will attempt to shed any extra pounds in the weeks coming up to a competition.  This weight loss should be achieved in a strictly healthy way - through exercise and balanced diet - as weakening your body through crash dieting will negatively impact your ability to hold your breath. The world record breath holder, Aleix Segura Vendrell, is reported to have lost weight for 4 months before attempting to beat the world record for holding breath...


Выполняйте упражнения, чтобы унять боли в груди, сопровождаемые кислотным рефлюксом. Внесите изменения в свой рацион питания. Узнайте у врача, какие еще изменения в образе жизни помогут унять сдавленность в груди.

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If your chest tightness comes along with heartburn, it is probably because of a gastrointestinal problem. Getting up and moving around, rather than lying down, can reduce this problem and the chest tightness it causes.  Try some light exercise, like going for a walk or taking some stairs. You can also take antacids for quick relief from acid reflux. Chest tightness caused by acid reflux can be alleviated by eating a modified diet, such as lowering your sodium intake. If your chest tightness is caused by heart problems, COPD, or other issues, your doctor may also make dietary recommendations, or suggest losing weight. Once your doctor figures out what's causing your chest tightness, they may recommend changing certain habits, like stopping smoking, to ease the problem. These may be used together with or instead of medication. Lifestyle changes that may reduce some types of chest tightness include:  Exercising regularly Trying relaxation methods, like meditation Eating a well-balanced diet Avoiding caffeine, alcohol, tobacco, and drugs


Выполняйте физические упражнения в течение дня. Пейте успокаивающий чай. Практикуйте глубокое дыхание. Практикуйте метод визуализации. Практикуйте технику прогрессивной мышечной релаксации. Попросите вашего партнера сделать вам массаж. Почитайте успокаивающую книгу. Запишите все свои переживания или тревоги. Если у вас не получается заснуть, не заставляйте себя делать это.

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This will help you to be physically tired at night. Your body will also release endorphins which will calm you emotionally.  Exercise can also wake your body up, so it is best to do it earlier in the day. If you can chose between going to the gym in the morning and in the evening, try going in the morning. Don't exercise less than 4 hours before going to bed. Adults between 18-64 years of age should get at least 150 minutes of moderate intensity exercise every week for at least 10 minutes at a time.  Make sure children that have trouble sleeping get enough exercise. This will help them to be tired at night. Caffeine-free teas that contain chamomile or valerian can help start the process of relaxing you before bed. Look for teas containing these calming ingredients or teas labeled for "sleepy time." This is a great way to clear your mind and relax your body so you can fall asleep. Once you are in bed and in a comfortable position:  Breathe in through your nose and out through your mouth. Close your eyes and focus on feeling your breath as it moves through your body. Visualize its path through your mouth and nose, into your lungs, and back out again. Notice where you carry tension in your body. As you exhale, consciously relax those areas. If your thoughts return to your worries, acknowledge them and then focus again on your breathing. In this method you give your mind something to focus on other than the stresses of daily life. What works for you will be highly personal. It might be a favorite place, an imaginary location, doing an activity that you enjoy, or telling yourself a story.  Slowly imagine the scene in as much detail as you can. For example, if you are imagining a beach, visualize the waves, listen to them crashing onto the shore, hear the seagulls calling, and image how the saltwater smells. Feel the breeze blowing and the warmth of the sun.  If you find yourself returning to the stresses of your daily life, remind yourself that you will deal with it tomorrow and refocus on the imagery. It may take...


Выполняйте физические упражнения по крайней мере 45 минут в день. Пейте много воды. Включайте в свой рацион продукты, богатые наттокиназой. Включайте в свой рацион продукты, богатые рутином. Включайте в свой рацион ананасы, богатые бромелайном. Включайте  в свой рацион чеснок. Включайте в свой рацион рыбу.

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Studies suggest that regular aerobic exercise can prevent and reverse blood clot formation by increasing blood flow. Try walking, cycling, rowing, running, swimming, or jumping rope, whatever gets you moving every day. Check with your doctor about what kind of exercise is safest for you. Dehydration thickens your blood and may lead to complications. Be sure to drink plenty of water, as staying hydrated can prevent clots from forming. Nattokinase is an enzyme that breaks down fibrin, which may prevent clots from forming and dissolve those that have begun to form. Nattokinase is found in natto (a fermented Japanese food made from soybeans), fermented black beans, fermented shrimp paste, and tempeh. Rutin targets protein disulfide isomerase, an enzyme involved in blood clotting. It is found in apples, oranges, lemons, grapefruits (note that grapefruit interacts with some blood thinners), limes, buckwheat, onion, and tea. Have one of these fruits as dessert after each meal, or incorporate them into the meals themselves. Bromelain interacts with fibrinogen to help clear away the fibrin that holds blood clots together. Bromelain is found only in pineapples. If you are at an increased risk for blood clots, considering including pineapples in your dessert after as many meals as possible. Garlic inhibits the production of thromboxane, which is involved in blood clots. It also contains ajoene and adenosine, which helps prevent and dissolve blood clots. Onions also include adenosine, so you should incorporate them into your diet as well. Too much protein (especially red meat and dairy products) seems to stimulate blood clot formation. Try to eat plenty of fish instead. The omega-3 fatty acids may reduce your cholesterol, thin your blood, and reduce clotting, though current evidence is inconclusive. For best results, focus on salmon, tuna, herring, mackerel, and sardines.


Выполняйте физические упражнения. Выполняйте простые растяжки. Повысьте свою сексуальную активность. Попробуйте заняться йогой.

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Exercise can help relieve menstrual symptoms in general, include cramping. Exercise releases endorphins, which are natural pain relievers. Endorphins also help counteract the prostaglandins in your body that cause contractions and pain. Because of this, physical activity may help relieve cramps. Try different kinds of aerobic exercise, such as walking, running, cycling, swimming, kayaking, hiking, or a class at the gym. Stretching helps relax your muscles and alleviate cramps. Sit on the floor with your legs stretched far apart. Stretch forward to catch your toes or ankle. Breathe in while keeping your back straight. After a few breaths, lean forward towards the floor. You can try other simple stretches as well to stretch out your back or abdomen, depending on which areas hurt the most. Some women experience relief from menstrual cramping with orgasm. The reason behind this is not well understood, but may have something to do with endorphins released during sexual arousal. Much like with exercise, the endorphins released during orgasm can help relieve the menstrual cramps and inflammation. Similar to aerobic exercise and stretching, yoga helps relax the body and reduce aches and pains in the lower back, legs, and abdomen. When you begin to feel menstrual cramps, you can try various yoga poses to help you with your pain. Before you start, get in some comfortable clothes and put on soothing music.  You can do the head-to-knee forward bend. Sit on the floor and extend your legs in front of you. Pull one of your legs in and bend it 90 degrees so that the sole of your foot rests against the inside of your thigh. Inhale and grab your shin, ankle, or foot. Stretch the torso over your leg towards the foot. Exhale and bend down from the groin. Lengthen and stretch your back instead of rounding it. Breathe as you hold the pose, extending through the heel and pressing your sitting bones towards the floor. Hold for 1-3 minutes, then switch sides. You can also try the noose pose. Get into a full squat with your feet...


Выполняйте физические упражнения. Худейте постепенно. Сон. Уйдите в оффлайн.

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Get into a regular exercise routine so that you get fit and stay fit. Aim for an hour of physical exercise a day. Consider trying out for a team sport, like swim team or volleyball.  If you're not competitive or don't like teams, try solo exercise like biking, jogging, skateboarding, or walking. Get an exercise buddy. If you have a friend who enjoys exercise, ask if they'll go on hikes with you, or join a dance class and learn ballroom dancing or contra dance. You can lift weights, but wait till you're fully grown. You can't build muscle if you haven't gone through puberty. If you lose a ton of weight all at once, your parents will notice and you'll damage your health. If you lose a few pounds a month, you'll be losing weight safely, it will be easier to keep it off, and nobody will worry. It's safe to lose 1-2 pounds a week—any more than that is hard to keep off, and may damage your health.  If you lose a lot of weight very quickly, you might actually damage your body's metabolism. This will make it hard for you to control your weight later on.  Avoid compulsive exercise. This is when you feel like you can't control your own urge to exercise—you must exercise, or you can't relax. This is a warning sign that you may be developing an eating disorder. Getting a healthy amount of sleep every night will help you regulate your weight. If you're a teenager, aim for 9-11 hours of sleep a night. Naps can't make up for lost sleep, so try to go to bed at a reasonable time every night.  If you sleep fewer than 9 hours a night, try adding hours on. You'll lose weight for every hour you add (up to 11—after that, you'll just confuse your body). To get enough sleep, get into a good sleep routine. Go to bed at the same time every night if you can, and do relaxing things before sleep, such as reading, chatting with family, or watching a comedy. Being on your device can cause you to zone out and lose track of time. Try replacing your online time with sleep, reading (offline), and activities that involve movement (walking,...


Выполняйте эту процедуру весной. Поливайте газон из шланга. Посыпьте сахаром газон прямыми линиями. Еще раз полейте газон со шланга. Весной повторите этот процесс как минимум дважды.

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It proves most effective at the start of the growing season, when nut grass is just barely beginning to germinate and sprout. You do not need to soak it, but the lawn should be evenly moist down to the soil. Walk up and down the lawn in straight lines and at a steady pace. Pour the sugar through a sifter as you walk, continually turning the handle of the sifter the make sure that the sugar falls on the grass in even amounts. This is no mere folk remedy. Sugar actually "eats" the nut grass while nourishing microbes that have a positive effect on your lawn. Do not saturate the grass, since doing so will wash the sugar away. Spray the lawn with a light mist, providing just enough water to re-moisten the blades of grass and coax the sugar down into the soil and the roots of the lawn. The nut grass may not die off completely after the first treatment, but after a couple more, all of it should be dead.


Выпрямите волосы или уложите локоны. Сделайте аккуратный пробор. Соберите волосы в хвост, используя расческу. Закрепите хвост резинкой. Убедитесь, что вы собрали хвост прямо по центру. Обратите внимание на форму вашего хвоста. Когда вы будете довольны результатом, взбрызните волосы лаком.

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The difference between a neat ponytail and a messy one is how much care you take with your hair. Frizzy or unkempt hair will result in a ponytail that sticks out in the wrong places or hangs funny. Depending on your hair texture, do one of the following to neaten your hair before you even put it up:  Straighten it with a straightening iron. You don't have to meticulously straighten all of your hair; focus on the ends and the sections that will be hanging down in your ponytail. This will help your hair fall more neatly. Even if your hair is relatively straight, give it a try. Enhance your curls or waves with a curling iron. This will keep your ponytail from looking frizzy or too stiff. Defined curls make for a prettier ponytail. Use a comb to create a neat part on the side or in the middle, depending on your preference. Run the tip of the comb along the part to move stray hairs and make it look nice and neat. Use a comb to smooth down the top, sides and the area underneath your ponytail, and gather it tightly in the spot where you want it, right in the middle of your head. A middle height ponytail should be a few inches below the crown of your head, not too high and not too low. If you have a lot of flyaways, try spritzing your comb with hairspray before you use it to put up your hair. You'll comb hairspray into your hair for natural-looking hold. Use one that works with your hair type, that won't shift around and fall out over time. Silk hair elastics are known for being healthy for hair, since they don't cause breakage. Avoid using uncovered rubber bands. Take a look at your head in the mirror from behind. Is your ponytail in the right place? See if you need to shift it a little to the right or the left. Does it hang the way you want it to? If the shape seems off, use a straightening or curling iron to polish it up and give it the appearance you want. You can also apply gel or cream to create a smooth, defined appearance. Add a spritz to the top and sides of your hair and to the ponytail itself. Your look is...


Выпрямите палец. Зафиксируйте палец на время заживления. Укрепите палец с помощью физических упражнений.

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Toe dislocations are a relatively common consequence of foot trauma, whether it's accidental (such as stubbing your toe) or intentional (such as kicking a soccer ball). A dislocated toe is certainly painful and looks misaligned, but it doesn't usually involve a fracture. Realigning the dislocated toe with some sort of manual procedure or adjustment (practiced by medical doctors, podiatrists and chiropractors), is the most appropriate treatment. Pain relief often follows immediately after treatment.  Dislocations don't often spontaneously realign without intervention from a health professional. The longer a joint is dislocated, the greater the chance of permanent ligament and/or tendon damage, so getting treatment soon after injury is important. Once your toe joint is realigned again, it's important to support it with a splint or strong medical tape because the ligaments and tendons that keep the joint straight may be temporarily stretched or weakened. As a consequence, the newly straightened toe may be somewhat unstable for a few days until the connective tissues can strengthen. Consider making your own splint with popsicle sticks and trainer's tape. Shortly after your dislocated toe has been realigned and stabilized, you should strengthen it with specific exercises. Towel curls (using your toes to crumple up or pick up a towel from the floor) and marble pick-ups (picking up marbles from the floor with your toes) work well for strengthening the tendons and muscles of your toes and foot.  Talk to your doctor before beginning a toe exercise routine, especially if you have other medical conditions such as arthritis or diabetes. If these exercises do not work well or are painful to perform, see a physical therapist or podiatrist for more personalized assistance.


Выпрямите язык вдоль нижнего неба. Сверните язык трубочкой во рту. Прижмите кончик языка к основанию двух передних верхних зубов. Оближите тыльную сторону двух передних верхних зубов. Потренируйтесь удерживать переднюю часть языка в изогнутом положении без помощи зубов.

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Try to touch all three sides (don't worry about the back) of your mouth at the same time. Stretch your tongue so you are applying pressure to each side. You may even feel like your tongue is going under your teeth. You need to keep your tongue flat as much as possible while practicing this clover shape. If you are unable to make a taco shape, practice that first. You should be able to make and hold a taco shape without any support. This means if you still need your lips to hold the taco shape, you are not ready for this trick. The goal here is to practice moving the tip independently of the sides and middle. You will need to start by touching the tip to the bottom of the front teeth. Try to keep the sides at the top of your mouth. You may need to press the sides against the top of your mouth to keep the shape. Touch only the tip of your tongue to the bottom of your top front teeth. If any part of your tongue is touching the bottom of your front teeth or any teeth try to pull your tongue back. Hold your tongue's tip to your front teeth while you do this. This, in and of itself, will help you differentiate the muscles in your tongue (i.e., front middle and front sides). Do this only with the tip of your tongue. Do this without moving the sides of your tongue. Do not let them slide back in your mouth. If they move, start over. You will know you have successfully accomplished this when your tongue folds onto itself in the middle.  This will be the hardest part and take the longest to practice and perfect. If you are going to get stuck, this is where it will happen. If you are having trouble here you may be moving the entire front of your tongue instead of just the tip. This may be difficult to overcome. If you feel the sides of the front of your tongue moving with the tip, slow down and start over. They will need to be relaxed or they will push the sides of your tongue back into your mouth. Most likely the sides of your mouth are still holding the sides of your tongue steady. You may even be using your top teeth...


Выпрямитесь Найдите удобную позу, в которой можете расслабиться и почувствовать себя уверенно. Дышите правильно. Практикуйте дыхательные упражнения. Научитесь быстро вдыхать. Контролируйте выдох.

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. You’ve probably heard this command again and again, and here it goes once more. Good posture helps prevent straining and voice cracks. Correct posture is important for a singer to reach their full potential. Stand tall with one foot slightly in front of the other one and feet shoulder-width apart. Make sure that your chest is high to give room for your lungs to expand and contract. This allows you to breathe easily and reach maximum lung capacity, which equals better notes and phrases.  Imagine that a string, running through your spine and out the top of your head, is lifting you up. Keep your chin parallel with the ground.  If you're sitting, the same things apply. Move to the front half of the seat, and keep both of your feet flat on the floor. Don't cross your legs. Keeping your body in line allows for more control and sustained singing without strain. Try to keep your back straight, and avoid touching the back of the seat. Although there are some basics you should follow, everyone is different. Find a position that makes you feel like a superstar. Of course, you won’t sing at your best from a slouched position, but singing with an extremely straight back may feel uncomfortable for you. Try singing in different positions until you find that sweet spot. Try standing with your back and head against the wall or lie down on the floor on your back with your head on the ground. Both techniques will ensure your spine remains straight. Breathing is 80% of singing--that makes your voice a wind instrument of sorts! Proper singing begins and ends with proper breathing. Work on taking deep breaths that come from the depths of your stomach. Inhale for 8 counts, then exhale for 8 counts. Feeling more relaxed? Try the book method, which is practical and kind of fun, too. Lie on the ground and place a book on your stomach. When you inhale, try to make the book rise. Sing a comfortable note, and when you are exhaling/singing, make the book lower. To sing well, you need to learn how to gather a lot of air with a quick...


Выпрямитесь в ходе движения. Сделайте выпад.

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Because you start with your back hunched, you will continue to run that way unless you straighten up. Not straightening up will both slow you down and might lead you to fall down and potentially hurt yourself. Make sure to:  Lift up your head about thirty to forty meters into the race. In other words, you should be straight before the second third of the track. Don't look like a pole though, you'll create more air resistance that way. Keep some form of streamlined shape, just not too streamlined. To shave a tiny bit more time off of your final score, lunge towards the end. As you get better at running the 100m event, you'll get better at judging where and when to lunge. To do the lunge, wait until you've nearly crossed the line. With all the energy you have left, throw your chest towards the finish line. The judges usually stop the stopwatch when your chest passes the line, not head. That's why you want to throw it forward.


Выпрямляйте волосы с помощью щетки и фена с насадкой. Создавайте натяжение при помощи щетки. Продвигайтесь вверх и вокруг вашей головы. Завершите свой образ.

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You’ll need a flat paddle brush and a wide and narrow nozzle for your blow dryer.  The nozzle will direct a concentrated blast of heat towards your hair.  Which hands you use to hold the blow dryer and brush will likely be determined by what feels right to you, and whether you’re left-handed or right-handed.  It is best to hold your brush vertical and your blow dryer horizontal to achieve a “modern wave. Creating tension will help you achieve a smooth blowout.  Place your brush at the root of your hair, grip the handle of the brush, and turn it slightly to get a firm, but not painful or hair-breaking, grip on your hair.  Slide the brush through your hair from root to tip at a downward angle.  As you get towards the end of your hair, you can angle in whatever direction you would like for your ends to go. Once you finish blow drying the back section, move on to the section above it.  Use the same method to straighten this new section of hair.  Continue to divide and straighten one-inch sections until each larger section is straight. Once you’ve straightened all of your hair, apply a finishing serum to put any loose strands in their place and shine your hair.  Then style as desired.  You can choose whether you’d like to show off your new look by wearing your hair down or pulled back.  You can also now part your hair how you like, either on the side or down the middle.  Other style suggestions: slick your hair straight back, pin a portion in the front, or pull your hair into a ponytail.


Выпускайте газы медленно. Создайте какой-нибудь шум, чтобы замаскировать пук. Извинитесь и выйдите, чтобы выпустить газы.

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If you're in public and have no escape route and know that the fart is coming on any second now, then your best bet is to slowly release it. Carefully and slowly unclench your butt cheeks, wiggle around a bit, and then let the fart slowly escape from your body. If you let it out all at once, it'll be more likely to make a loud noise. So this isn't the most ideal maneuver, but sometimes, you just know you have to fart, and you have no option but to make a loud noise or to cause a diversion when you know the time has come. Here are some things you can do:  Cough loudly Laugh loudly Drop a textbook Turn on the radio Set off a phone alarm This is the easiest way to fart and get away with it. If it's possible, then you should simply excuse yourself for a minute and then go and do your business. Here are the easiest things you can do:  Pretend to take a phone call Go "check something out" on the other side of the room Say you need some fresh air Say you want to wash your hands Use the bathroom


Выпустите бабочек, когда они полетят. Кормите бабочек сахарным раствором. Спасите больных бабочек. Разбейте сад для бабочек, если вы хотите ухаживать за бабочками в течение долгого времени.

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When they start fluttering around the jar, it's time! Take the jar outside and place it near their host plant. Open the jar and let the butterflies go free. Enjoy the fact that you contributed to your local ecosystem by helping the butterfly population thrive. Butterflies have the best chance of survival if you set them free, rather than trying to keep them indoors. If it's cold outside or you simply want to observe them for a few days, you can keep them inside for a bit. Put them in a huge jar with several sticks, and feed them the sugar solution detailed in the next step. If you want to feed the butterflies, either because it's too cold to release them or you'd like to watch them eat, you can set out a small sponge soaked with a solution of one part sugar to four parts water. Butterflies will land in the sugar water and taste it with their feet. Don't put a dish or puddle of sugar water out, since butterflies can get covered with it and end up sticky, making it difficult or impossible for them to fly. If you see a butterfly that seems to be moving slowly or stumbling around or one with a torn wing, there are measures you can take to rescue it! Always remember to handle the butterfly gently if you try one of these first aid treatments:   For a butterfly that seems weak or hungry, you can rescue it by helping it eat. Mix up some sugar water and set out a sponge soaked in it. Gently take the butterfly's wings between your thumb and forefinger, using utmost care not to pinch too hard. Set the butterfly on the sponge. Butterflies feed through a curved tube. If it doesn't unfurl, you can help it along by gently extending it toward the food using a toothpick. Once the butterfly feels restored, it will fly away.   For a butterfly with a torn wing, you can tape the wing to help it heal. Use a very lightweight, clear tape. Gently hold the butterfly's body with one hand and use the other to place a small piece of tape on one side of the butterfly's wing. This will keep the wing held together and help the butterfly fly...


Выпустите газы в лифте. Дождитесь появления шума. Попробуйте издать громкий звук сами. Уменьшите газообразование.

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The worst possible place to fart (other than inside a car) is inside an elevator. If you feel the need, there are ways you can reduce the problem.  Hold it until the elevator door opens.  The good part is that the elevator doors will make noise when they open and close. Secondarily, new people will come into the elevator when the door opens, and other people will go out. Thus, the new people might blame the farting on one of the people who just left the elevator (and you can blame them too without them being there to deny it). It’s often best, though, to just remain silent because there will be so many suspects no one will know whom to blame anyway. If you’re afraid the fart will be loud, wait for something naturally noisy before you let it rip.  For example, if you’re in a movie theater, wait until there’s a particularly loud sound effect on the screen. In a restaurant, wait for the clattering of dishes or the loud talking of a couple about to walk past your table. At a family event, wait for the music or someone to make a loud toast or laughter from a joke. Rather than waiting for other people to make noise, you can make noise yourself right as you are about to fart.  Cough loudly right as you are about to fart. In fact, cough several times as if you are in a coughing fit, and then reach for a glass of water. Move your chair loudly so that it rubs along the floor or makes noise. If you’re sitting on vinyl move your body so your legs create a rubbing sound on the chair. Pretend the fart is the sound of your chair squeaking.  Start singing if the occasion allows for it, start talking a lot and loudly, sneeze, or rattle a dish. If you’re worried about public flatulence, there are steps you can take to reduce gas before you go out into public.  A dash of cayenne pepper sprinkled into a glass of water is supposed to reduce gas. Ginger can help too. Eating and drinking slowly, avoiding carbonated beverages, avoiding smoking, and using antacids can also help.  Don’t chew gum. It can cause gas buildup. Avoid foods...


Выпустите на волю ребенка, который живет внутри вас. Подумайте о варианте тихой вечеринки. Пригласите гостей, в разумном количестве. Придумайте свою тему. Обеспечьте развлечения на вечер. Предупредите соседей.

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Why not invite some friends over and have a birthday party? Hang streamers, balloons, eat cake, play games and watch movies! Just because you are now considered an "adult" by law, does not mean you lose your youth. Enjoy the time with people you love. If you want to have a more "adult" 18th birthday party, there are also plenty of ways to celebrate your new-found freedom. Some people don't require a big blow-out when they turn 18. Spending a few quiet hours at home with your family? Opening presents? Eating cake? If it worked for 17 years, nothing needs to change now. Spend time with the people who love you and relax.   Make it quality time. Organize some spa time with a sibling or parent, or spend time working on cars with your dad. Do something you'd normally do, but take the time to really appreciate it. Most people assume that turning 18 means that these moments will start to dissipate, but that isn't entirely true. You can make them last, even if you start taking on new responsibilities. Make a list of the childhood things you'd like to do, and use your 18th as an opportunity to do all of the things you've always loved doing. Hang out with your brother and watch samurai movies late, or go to your favorite ice cream spot with the family. Remember, turning 18 has more responsibilities, but you don't have to stop being a kid. Try a less common party activity, like camping. You can do this at a park with camping spots, or even in your own backyard. Grab a tent, some snacks, some video games, and a few good friends! It's like an all night hangout but without your parent's over your shoulder. If you want to camp in a park, tent spots are usually about $15 a night, give or take. This can be a great way to bond with your friends while also tasting freedom away from your parents. One good way of celebrating an 18th is throwing a house party for yourself. Depending on the house you've got available, you may want to have a big throw-down or a smaller gathering appropriate for your purposes. Whatever you want to do,...


Вырабатывайте положительное отношение. Положитесь на друзей. Найдите себе занятие. Обратитесь за помощью.

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You may feel discouraged about life and how things are going at home or at school. It might feel like it’ll never end and you’ll be miserable forever. Luckily, that’s not the case. There is a light at the end of the tunnel, and you won’t be bound by circumstances forever. Having a good attitude will help you get through many of life’s difficulties, and having a positive outlook is associated with lower rates of distress and having a longer lifespan. Do your best to see the positives around you and spend more time focusing on those things instead of the negative things. Maybe you feel unsupported by your family. Reach out to your friends for support. Find friends you can talk to and express how you feel. Spend time with friends outside of school. If you don’t enjoy being at your house, ask to go to your friend’s house after school. Do what you can to surround yourself with people that care about you. After all, having friends is an important part of emotional health and happiness. You can join clubs or activities at school such as theater, debate team, math team, and sports teams. Maybe you want to spend less time at school, so you can join a dance class or start rock climbing. Check out activities through a religious organization that you find interesting. Start volunteering at a nursing home or shelter for animals. Do what you can do get involved, meet people, and have fun. This can mean asking a guidance counselor or therapist for help. You may be able to see a guidance counselor at school. If you attend university, your university will have a student health center and a student mental health center, and will likely offer free counseling services.


Вырабатывайте смелость в конкретных ситуациях. Проявляйте смелость, когда зовете кого-нибудь на свидание. Демонстрируйте смелость при разговоре с начальством. Демонстрируйте смелость в противостоянии травле.

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It takes different kinds of courage to ask out someone you are interested in, to speak to your boss about a raise, or to confront a bully. One thing all of these scenarios will require is a show of confidence, whatever you actually feel. Confidence and courage come through acting as if you are unafraid, even (and especially) when you are. When you ask someone out, the best way is to be direct, even if it is scary to put yourself out there. Practice what you're going to say ahead of time. If you can, talk to her in private. Think about how great it might be if she says yes; isn't that worth the risk? Remember, if she says no, it isn't a reflection on you or your desirability. Be respectful of her decision and be proud of yourself for being courageous! It can be scary to talk to your supervisor, especially if it's about problems you're having at work; it's also awkward to have conversations about money. However, if you frame it more as a conversation than a confrontation, you may be more likely to get your way.  Ask to speak to her privately and plan out what you're going to say ahead of time. It's okay to feel nervous, don't fight it. Make sure to breathe normally and speak with conviction. If the conversation backfires, step back and re-assess. If you think about it and feel that you were in the right, consider getting your human resources department involved. Alternatively, sometimes the better thing to do is change jobs; some people are very stubborn and choosing not to fight every battle doesn't mean that you lack courage. When you're confronting a bully, remember to act as if you're feeling brave and confident. You'll trick yourself (and her) into thinking you aren't afraid. Bullies thrive on your emotional response, so don't give them the pleasure of a reaction. Act confident in yourself (even if you don't feel particularly confident). If the bullying gets work in the aftermath of your confrontation, get help from a teacher or parent. Knowing when to get outside help is courageous in itself. It shows...


Выработайте активный образ жизни. Развивайте собственное чувство стиля. Следуйте процедурам ухода за кожей и волосами. Улучшите осанку.

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Being active throughout the day and week will give you huge benefits physically and mentally. An active lifestyle is the best way to keep your body in the best possible shape (as opposed to one big burst of activity every now and then). Try to get 30 minutes of aerobic exercise in a day. Your heart rate should be up and it shouldn’t be so vigorous that you find it difficult to speak as you exercise.  You don’t need to spend a lot of money to be physically fit. Joining a gym is not the only way to stay healthy; though it’s certainly an option. Consider joining a sports team, or asking a friend or family member to join you for a daily jog. Look up different videos or blogs of fitness experts you can follow. Be sure to check the credentials of any ‘expert’ that you follow. Check for training, certifications and qualifications on their website. You don’t want to follow someone posing as an expert as you might end up injuring yourself.  If you’re not used to being physically active, it will take you time to build up your stamina. Keep going! Experiment with different hair, makeup and sartorial styles. Look to your role models as a starting place for a sense of fashion. If any of them are stylists or celebrities, look to see what kind of style she’s wearing these days.  Look up tutorials online for different makeup styles. Makeup not only enhances your natural beauty but it can also be used to create looks that highlight facial features you admire such as big eyes or slim noses.  Stay within your budget. Don’t go overboard and don’t try to buy a replica of every outfit your role model has. Consider buying drugstore ‘dupes’ of high-end brand makeup. You are only looking to your role models for inspiration. Fashion changes constantly but your style will be yours always. Experiment with different natural skin and hair masks to see which are suitable for you. These can often be made with ingredients that are already available in your kitchen. Research online for ingredients that will suit your skin type and condition. ...


Выработайте в себе здоровые навыки преодоления негативной ситуации. Вовлекайтесь в происходящее. Учитесь быть благодарным Ведите здоровый образ жизни. Стремитесь к балансу. Старайтесь воздерживаться от сравнений. Тянитесь к позитивным людям.

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You have probably heard that most times it's not exactly the situation, but your reaction to it that counts. Being an optimist is just as much about your reactions as it is about your thinking patterns. Stocking a toolbox with healthy skills that you can apply during stressful or upsetting times is key to maintaining your optimism. Healthy coping skills may include:  Cultivating positive friendships Staying physically active Using humor to lighten the mood Leaning on your spirituality Practicing meditation Escaping reality through reading Pursuing a range of interests and hobbies Spending time with a pet Don't try to be happy, as this can have the opposite effect. Rather than aiming to be happy, aim for engagement. Fully savor positive happy moments when you're in them. Then, when you find yourself in a negative mindset, choose a healthy coping skill to fully engage in and get your mind off what's getting you down. Becoming engaged in your life is like a cure for a pessimistic attitude. . One guaranteed way to feel more positive about your life, and turn the proverbial lemons into lemonade, is to develop a grateful spirit. Science tells us that consistently being grateful brings with it a multitude of benefits, include more happiness and job, less loneliness and isolation, stronger immune functioning, and a bountiful cycle of acting in a compassionate way towards others.  Incorporate the practice of gratitude into your life by noticing the small wonderful things that occur everyday. These might be laughter of children, tucking under a blanket with a good book, relishing in a gourmet meal, or hugging a loved one.  Make it your business to not only notice these small wonders, but you should also document them.  Start a gratitude journal that feature little kindnesses shown to you throughout each day as well as going into depth about specific events or situations of which you are grateful. When you are taking good care of your physical and mental well-being it becomes much easier to see the glass as half-full...


Выработайте здоровые привычки. Мойте руки. Дезинфицируйте окружающие предметы.

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There are several steps you can take to avoid succumbing to frequent colds in the future. Try making sure that you follow some basic guidelines for living a healthy life. For example, make sure to consistently get plenty of sleep.  Eating a healthy diet full of fruits and vegetables can help build a strong immune system. This will help you fight off germs. Try meditation. Research shows that people who meditate daily report less illnesses per year. This is likely because meditation reduces stress, which can put undue pressure on your immune system. Exercise frequently. People who log exercise five days a week suffer from fewer respiratory illnesses, such as colds. Cold and flu germs are spread very easily and can linger on almost any surface. You pick up these germs by touching everyday items such as door knobs and telephones. Wash your hands several times a day, especially during cold and flu season. Using soap and warm water, scrub your hands for at least 20 seconds. Make sure that you dry them on a clean towel. You can reduce your exposure to germs by wiping down the surfaces you contact during the day. Pay particular attention to your work space. Your co-workers are one of the most common sources of germs. Ward them off by using a sanitizing cloth to wipe down your computer, phone, and pens at the beginning and end of your day. You can use the same process at home. Try wiping down commonly touched surfaces such as the faucets on your bathroom sink.


Выработайте нерегулярный цикл сна. Используйте дневной сон для нарушения режима сна. Ложитесь в кровать и расслабьтесь. Просыпайтесь по ночам.

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Research has shown that there is a connection between irregular sleeping patterns and the likeliness of experiencing sleep paralysis, as well as a potential genetic influence. People who work irregular shifts and have unusual and disrupted sleeping patterns are more prone to sleep paralysis. Generally sleep paralysis is more common among those who sleep less and are more sleep deprived.  Remember that adults should aim for between six and nine hours of sleep a night, and frequently forcing yourself to have less than this is not advisable.  Regular sleep deprivation increases your risk of serious health problems such as diabetes, heart disease and obesity. You will also find it harder to concentrate and will have reduced alertness which can make you more prone to accidents. There are no guaranteed ways to induce sleep paralysis. Although it is fairly common, the exact causes of the phenomenon are still not fully understood. Disrupting your sleeping cycle with shorter sleeping periods at night and naps in the evening is one way to do this. It is not precise, but is reported as one way to upset your regular sleep cycle and potentially induce sleep paralysis.  Get out of bed earlier than usual, before carrying out your daily activities as you would normally. You should be generally active during the day even if you feel tired. Then have a short nap in the evening, for not more than two hours, some time between 7pm and 10pm. After the nap stay awake and be active for at least another hour before heading back to bed. If you are trying to induce sleep paralysis it's important to lie down in bed in a comfortable position. Lying on your back when you sleep is one commonly reported factor that may help induce sleep paralysis. It is not really known what the causative connection is, but it is thought that a significant number of people who experience sleep paralysis sleep in a supine position. Lie as still as you can and try to repeat a single word in your head, like a mantra. This will help you relax and clear your...


Выработайте несколько степеней гнева для своего персонажа. Демонстрируйте наслаждение болью других людей. Насмехайтесь над остальными персонажами. Излучайте уверенность.

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An evil character likely carries a great deal of rage, but you can’t play every scene with uncontrolled anger. Instead, try to give shades to your character’s evil rage according to the story. For example, in an early scene, you may just glare at another character to convey your low-key anger. However, as you approach the climax of the story, you may lose control and start yelling and get physical with other characters. Vary the level of anger that you show so the evil doesn’t feel one note.  Make sure that you understand what the character is angry about in every scene. It’s important to be able to justify it in your own mind. The amount of anger that you display should relate to what’s at stake. For example, if your character is about to lose all of his power, you should probably play full-on rage. On the other hand, if the character’s only been insulted, you may opt for more controlled anger. Part of being truly evil is taking satisfaction in the misery of others. When you’re trying to act evil, it’s important to show how much joy your character gets when other people suffer -- and convey that even when you don’t have any lines that spell it out. For example, show a pleased smile when another character is crying or is worried about a loved one.  If your back is to the audience for a certain scene, laughing at another character’s misfortune is an effective alternative to smiling. In some cases, simply continuing to watch while another character suffers physical or emotional abuse can indicate that your character enjoys their misery. When you’re playing an evil character, you may have lines where you taunt or make fun of other characters. But even if you don’t, there are still ways to mock them so it’s clear that your character enjoys hurting others and making them feel inferior. You can try mirroring their expression, gestures, and posture in an obvious way or simply making faces when they are speaking. One of the reason that villains are often scary is that they have complete confidence in themselves, as...


Выработайте определенный порядок отхода ко сну. Занимайтесь физическими упражнениями на протяжении дня. Незадолго до сна сворачивайте все свои дела. Не ешьте перед сном. Воздерживайтесь от кофеина. Сделайте ванночку для ног. Перед самым отходом ко сну сходите в туалет. Прочистите дыхательные пути.

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Above all else, you must establish and follow a strict sleeping schedule. This will help you ensure that both your body and mind are prepared to sleep each night. This means that you should go to bed and get up at the same time every single day (even weekends). In the event that it is not possible to get to bed at your usual time, it is important to still get up at the normal time. You may feel a bit more tired, but you will mess up your routine even more if you sleep in. If you are very tired, you can take a power nap during the day. Don't nap for more than 20-30 minutes, though. Getting the right amount of physical activity during the day helps prepare your body for sleep each night. Doing light workouts should help you fall asleep faster and sleep longer. You can try activities such as jogging, swimming, or walking. Do not work out right before bed. Getting your adrenaline flowing before bedtime will negatively impact your sleep schedule. Make sure there is at least a two hour gap between the time you exercise and the time you want to go to sleep. After a busy day, it is reasonable to expect that your mind will be trying to process a lot of information. To give your brain some wind-down time, listen to soothing music or read a book for about 10 minutes before going to bed. Try to keep this wind-down period to about 10 minutes, as any longer may risk further sensory stimulation and cut into your sleeping time.  Avoid reading on back-lit screens, though, as these tend to disrupt your sleep patterns.  Don't try to have deep conversations right before bed, either. If you have a problem with your spouse, for example, don't wait until just before bedtime to bring it up. Resolve your concerns earlier in the day so they don't plague you at night. Finish having your dinner at least 2 hours before going to bed and don’t eat again after dinner. Your body will have an easier time adjusting to sleep if it is not in the process of digestion. That being said, if you feel very hungry before bed, try having a cup of herbal...


Выработайте свой собственный стиль. Найдите школу по паркуру или занимайтесь с другими. Выберите точку А и Б.

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When you start working with a teacher or other trainees, you'll notice that everyone has a different way of going about from point A to point B. None of these is incorrect. All you have to do is find what comes most naturally to you. Watch videos and observe others, but only to a point. If you're hurting yourself, definitely question your form--but if it's working for you, don't make efforts to change your habits. What comes natural to you may not come naturally to someone else. Working with a professional one-on-one is a privilege that no amount of practice can equal. Working with others allows for personal exploration and critiques of your skills that may come in handy for improvement.  If no academy is in your area, hit up your local gyms. A professional will not only teach you everything you need to know, providing you well-rounded skills, they will also make sure you stay safe. If you do choose to train with others, keep it to a few people. If too many gather, it becomes a roadshow of boasting and showing off skills. The practice should be a collaboration, not one person demanding the others follow suit. This is good advice whether you're working by yourself or anyone else. Always establish a starting point and an ending point. There can be innumerable ways there, but only one beginning and end. The aim is to get there as quickly as possible, not how many impressive jumps you can do or how many walls you can climb up or roll underneath. Pick a path that doesn't stand out in its simplicity or its grandeur.


Выработайте у себя полезные привычки. Теперь поработайте над самой походкой. Практикуйте сильную позу. Отвлекитесь от негативных эмоций. Всегда держите под рукой жидкость для полоскания рта или спрей для свежего дыхания. Прочитайте последние новости и будьте в курсе самых крупных событий.

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Laying out your clothes the night before a big event can help you during the event. By laying out your clothes, you can identify any issues with what you plan to wear (lint, loose threads, etc.). This ritual can also help increase your confidence by giving you a chance to visualize how you will look at the event. Aim to walk for 30 minutes per day at least three times per week to improve your stride. As you practice walking, remember to stand tall, keep your arms at your sides, and take long brisk steps. The exercise will do you good and your walk will also improve as a result. Standing tall with your arms and legs spread out wide will help you to feel more confident. This type of dominant pose also reduces cortisol and increases testosterone, which will add to your confidence. Take a moment to duck into bathroom stall or empty room and power pose for a minute before you need to walk confidently. If you are nervous, don't focus on how nervous you are because that will only make you more nervous. Instead, distract yourself by looking at humorous images on the internet or talking to a friend who is good at making you laugh.  You can also try a distraction technique like trying to count down from 100 by 7. You can also pick a color, and look around the room to find all the objects that you can that contain that color. Always keep a small bottle of mouthwash on hand to quickly swish away bad breath and brighten your smile. This small ritual will eliminate any fears you may have had about bad breath or food stuck in your teeth and allow you to walk more confidently.  Some people recommend chewing a piece of ginger. This both helps keep your breath fresh, and may help you relax. Being in the know can also boost your confidence by giving you some interesting topics to bring up in conversations with strangers. Just steer clear of bringing up anything too depressing or politically divisive. Stick to lighter topics that you think others might find interesting.


Выработайте у собаки позитивное отношение к велосипеду. Берите велосипед с собой на прогулки с собакой. Обучите собаку важным командам.

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Start inside.  Bring the bike down to the ground so that the dog can explore it.  Call it over to you. Explore the bike with the dog, giving it treats, possibly placing treats on the bike. Begin walking with the bike and encourage the dog to follow you. Your demeanor is important in establishing the bike as a fun toy for the dog. Praise your dog and pet him or to create a positive association. Repeat the last exercise on a walk outside with a leash. Begin to take your dog on progressively longer walks. Make sure that the dog does not get caught up in distractions and becomes accustomed to the movement of the bike. Occasionally jog or do a short sprint so that it becomes comfortable with a faster pace alongside the bike. Your dog should learn cues like “slow,” “stop,” “turn” and “leave it” to be able to cooperate on a bike ride. Give your dog treats when they successfully perform these tricks. When teaching your dog these cues, it is important to use your own unique phrases. Your dog will hear “slow” or “stop” often when you are not biking and this will confuse it. Using an unusual sound or word to signify these commands will ensure that your dog recognizes them.


Выражайте благодарность за приятные мелочи. Показывайте, что вы замечаете партнера. Ходите на свидания. Стремитесь к самореализации.

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A big risk in long-term relationships is taking one another for granted. No matter how much you love and appreciate your spouse, there's always a risk that you might get so accustomed to one another that you forget to be grateful for all that your partner does. If you make an effort to express gratitude, your partner will almost certainly do the same.  Say thank you when your spouse does something for you, whether it's cooking a meal, fixing a broken cabinet, or just picking something up for you at the store. Letting your partner know that you appreciate the little things will make your spouse feel appreciated, and your partner will be more likely to continue doing nice things for you (and vice versa) in the future. You could say something like: "It made me really happy that you swung by work today - thanks for doing that. It was good to see you for a few minutes." Another facet of taking your partner for granted is forgetting to compliment one another. You may think that your partner knows you love him or her, and that may be true. But nothing brings a smile to your face like hearing that someone finds you attractive and desirable, so work to make one another feel special as often as possible.  It doesn't take much to notice your partner. Compliment your spouse on an attractive outfit, a recent haircut, any developments after beginning a new workout routine, and so on. Try to praise your partner for his/her efforts in front of others. Bragging about your spouse's accomplishments when he or she is too shy to can really make your spouse feel loved. As your relationship goes on, you might find that it's harder to make time for a date, or to go out and have a romantic evening alone. This can be particularly troublesome if you have children. But having regular date nights spent alone with your spouse can bring back the excitement and the passion that you felt for one another when you were actually dating, and that passion is important in sustaining a long-term marriage.  Commit to spending the night alone...


Выражайте благодарность. Учитесь различать и использовать конструктивную критику. Умейте прощать себя и других. Практикуйте сострадание.

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Everyone has countless things to be grateful for in life, but in the chaos of day-to-day life, it can be easy to forget to practice gratitude. Increasing your gratitude in every situation and circumstance in life can help you feel better, and may help you find a greater sense of purpose.  Write a letter to someone you appreciate (a parent, a friend, your romantic partner, etc.) and let that person know why you appreciate them. Thank that person for everything they've done for you, and let them know that you value their friendship. Keep a journal of things you're grateful for. You can write about the big things in life, of course, but carry your journal around every day and write about the little things, too. Perhaps a hot latte prepared perfectly at your favorite cafe was what you needed to feel better on a gray, rainy day. Often it's the little things that can have a tremendous impact on your day-to-day life. Take time to dwell on pleasant places and things you encounter. Allow yourself to stop what you're doing and watch the sunset, or slow down your walk through the park to enjoy the colors of the leaves around you. Share good news and joyous occasions with others in your life. Studies have shown that sharing good news with someone you care about can actually increase your joy, and it allows your friend to engage with you in your moment of happiness. It can be hard to hear what other people think of your performance, but learning how to identify and use the constructive feedback that you receive can help you to develop your skills and work towards a happier life.  Keep in mind that criticism can be constructive or non-constructive. For example, if after giving a presentation someone tells you that you made a bunch of mistakes and that it was really boring, then this is not constructive. This statement is mean and it does not offer an opportunity for you to improve your next presentation. However, if a classmate tells you that she really liked your presentation, but sometimes had a hard time following along...


Выражайте благодарность. Хвалите чужие достижения. Будьте искренни. Выполняйте свои обещания. Предлагайте помощь. Уважайте чужие способности.

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Thank people for their assistance and their support on a regular basis. It's important to remember all the people who've helped you on your journey. Show respect by saying thanks. Even if there's not an obvious occasion for thanks, showing it regularly will mean a lot to people. Send letters, calls, emails and texts to people you've lost touch with. It doesn't need to take more than a few minutes to express yourself. Remember to thank your:  Parents Siblings Co-workers Classmates Friends Teachers Neighbors When others are successful, draw attention to it and celebrate their ability and their achievement. Learn to recognize when other people put forth extra effort and achieve something and praise them for it with sincerity. Take them aside and do it in private, so your compliments will seem genuine.  Instead of making your first reaction, "Why didn't that happen to me?" try saying "That's so great for them!" Keeping a positive attitude will focus attention away from yourself and spread goodwill. If someone you respect seems to be having a rough time, or seems to have less to compliment than others, make an extra effort to compliment their effort, their attitude, or other positive attributes. While it's important to thank people and praise others, most people don't usually respect brown-nosing. Be genuine in your thanks and in showing your respect to other people's effort. Speak from the heart. Even something as simple as "It's always good to see you" can mean a lot and show lots of respect. It doesn't need to be complicated. If you commit to an event or make plans with someone, come through on your end of the deal. Being reliable shows respect for people's time, and shows that you're making a special effort to be there for them. Respect other people's efforts by being on time, being prepared, and being enthusiastic.  Always come to work, school, or sports practice ready to go. Have your materials in order and complete all the necessary work ahead of time. You'll show respect for others by not wasting their...


Выражайте любовь словами. Используйте физические прикосновения. Оказывайте любезности и услуги.  Стремитесь сохранить любовь

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Arguably the most obvious way of showing love is through words of affirmation. This can range from anything from a simple "I love you" to a more elaborate passage about all the things you admire about the person you love. This applies to love in friendships as much as romantic arrangements. Often, saying "I love you" says more than most anything else, if only for the fact that people have placed so much emphasis on those three words. Touch can be used to a wide variety of positive effects. While the benefits would seem most apparent in a romantic connection, love may be demonstrated in all types of love. Depending on the type of connection you have with someone you love, physical affection may come naturally, and it may be reciprocated in turn. Physical touch feels good, and helps promote good feelings between the both of you.  Kissing and cuddling are best suited to show romantic love. A handshake or a hug can demonstrate platonic love. Sometimes, doing chores or helping out around the house will show someone that you care and love them. Even if it’s out of your way, take some time to do the thing that your loved one hates doing all the time. They’ll be sure to appreciate it.For example, if your loved one is very busy and don’t have time to wash the dishes, consider doing them to ease their workload. When people first begin to love, they rarely consider the long-term ramifications. It can feel amazing to love someone at first, but the greatest rewards come from a lot of persistence and effort from both sides. Once you have a strong relationship, don't get lazy; feed it every day. Whether that's through repeating the steps or exploring new ways, making love last is very important. If love was thought to be short-lived, it would never feel as powerful as it does. Put your loved one’s needs ahead of your own from time to time to keep your love consistent.


Выражайте погрешность правильно. Всегда округляйте значения измерений до того же знака после запятой, что и в погрешности. Найдите погрешность. Рассчитайте погрешность измерения одного предмета из нескольких. Измерьте несколько раз.

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Let's say you're measuring a stick that falls near 4.2 cm, give or take one millimeter. This means that you know the stick falls almost on 4.2 cm, but that it could actually be just a bit smaller or larger than that measurement, with the error of one millimeter. State the uncertainty like this: 4.2 cm ± 0.1 cm. You can also rewrite this as 4.2 cm ± 1 mm, since 0.1 cm = 1 mm. Measurements that involve a calculation of uncertainty are typically rounded to one or two significant digits. The most important point is that you should round your experimental measurement to the same decimal place as the uncertainty to keep your measurements consistent.  If your experimental measurement is 60 cm, then your uncertainty calculation should be rounded to a whole number as well. For example, the uncertainty for this measurement can be 60 cm ± 2 cm, but not 60 cm ± 2.2 cm. If your experimental measurement is 3.4 cm, then your uncertainty calculation should be rounded to .1 cm. For example, the uncertainty for this measurement can be 3.4 cm ± .1 cm, but not 3.4 cm ± 1 cm. Let's say you're measuring the diameter of a round ball with a ruler. This is tricky because it'll be difficult to say exactly where the outer edges of the ball line up with the ruler since they are curved, not straight. Let's say the ruler can find the measurement to the nearest .1 cm -- this does not mean that you can measure the diameter to this level of precision.  Study the edges of the ball and the ruler to get a sense of how reliably you can measure its diameter. In a standard ruler, the markings at .5 cm show up clearly -- but let's say you can get a little bit closer than that. If it looks like you can get about within .3 cm of an accurate measurement, then your uncertainty is .3 cm. Now, measure the diameter of the ball. Let's say you get about 7.6 cm. Just state the estimated measurement along with the uncertainty. The diameter of the ball is 7.6 cm ± .3 cm. Let's say you're measuring a stack of 10 CD cases that are all the same length. Let's say...


Выражайте поддержку, когда партнер отменяет свидания. Подготовьте запасной план на случай, если свидание отменится. Устройте партнеру сюрприз на работе. Планируйте увлекательное времяпрепровождение на выходных. Посещайте с партнером официальные приемы.

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Lawyers often have to work late into the evening, sometimes with no notice. Instead of getting angry when they have to cancel a dinner date, let them know you understand the difficult position they’re in. Say something like “I know it’s not up to you. Let’s reschedule for this weekend!” You'll be less likely to resent your lawyer after a canceled date if you have a backup plan for how to spend your evening. Call up a friend and see if they're available for a last-minute cocktail or offer to come over with pizza. If no one's available, go shopping for something for yourself, like new shoes or a book you've been wanting to read. If they cancel dinner plans because they have to work late, pick up food from their favorite restaurant and bring it to their office. Check to make sure their boss won’t mind if you stay and eat too. This will give you extra time together while still allowing them to stay on top of things at work. Lawyers spend so much of their time at work during the week that they like to go out and have a good time on the weekend. Rather than just staying in and watching TV, plan to visit street festivals, go to museums, have picnics in the park, see movies, and try new restaurants. Understand that if they have a heavy workload, weekend dates may get canceled as well. Avoid putting non-refundable deposits down on any activities. Lawyers have to go to lots of work events and parties that require formal dress. To show you’re supportive of their career, try to attend as many of these as possible. And don’t bug them to leave early, since they’re likely trying to make a good impression with their boss. Build out your wardrobe to feature lots of formal wear so that you don’t have to wear the same dress or suit to every event. Consider a clothing rental service like Rent the Runway if you can’t afford to pay for new dresses.


Выражайте свои чувства  прямо и открыто. Поддерживайте искренность и открытость в отношениях. Активно  слушайте партнера и повторяйте услышанное своими словами. Делитесь с партнером личной информацией. Превращайте критику в положительные высказывания. Ведите конструктивные, а не деструктивные споры. Сохраняйте активный интерес к мыслям и чувствам партнера. Регулярно интересуйтесь делами партнера.

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Being close to someone requires telling them exactly what you want. Even if you think you're being obvious, many people have a hard time picking up on hints and indirect communication. You have to be willing to say what's on your mind, even if it's something that you're afraid your partner won't like.  For example, you might say "I would like to be closer with you and share more of my life with you." If you feel like there's a barrier between you, or your partner is putting up a wall, you might say "I feel as though you're closed off to me, and I would like for us to get closer. Would you like to talk about it?" When you attempt to communicate through hints or indirect communication, you always have an out. If your partner picks up on your hint and doesn't like it, you can claim you didn't mean that at all. But even if you avoided a potential conflict, there will still be distance between you. Lies and deceit are always a barrier to closeness. However, refusing to share pieces of your life with your partner or keeping secrets from them can be just as damaging. When they find out about something you've been keeping from them, they may wonder what else you've been hiding.  For example, suppose you have a dance class twice a week, but for some reason, you don't want to tell your significant other. Maybe you think they will ridicule you. So you keep it a secret. However, by doing that you are building a wall between the two of you. This doesn't mean that you can't keep a birthday present or surprise party a secret. However, in that situation, you should also be aware that your partner will likely sense that you're keeping something from them, and might start to get suspicious. When your partner is talking to you, stop doing other things and pay attention to them. Use statements such as "I hear you saying that..." then put what they said in your own words. If your understanding or perception isn't accurate, they can correct it. Then the two of you are both on the same page.  This doesn't mean you can't ever do...


Выражайте свои чувства наедине с самими собой. Переосмысливайте негативные мысли. Перестаньте мыслить черно-белыми категориями. Мыслите позитивно. Посетите консультацию профессионала.

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Keeping a journal can help you understand where your feelings of loneliness are coming from. For example, if you have a large number of friends, you may feel confused that you still feel lonely. Track when you have these feelings in your journal. When do they appear? What do they look like? What is happening around you when you feel this way?  For example, perhaps you just moved out of your parents' house to a new city. You have a group of new friends from work whom you enjoy, but you still feel lonely in the evenings when you come home to an empty house. This suggests that you are looking for someone you can have a stable, strong emotional connection to. Understanding the source of your loneliness can help you take action to fight it. It can also make you feel better about your feelings. In this example, understanding that you enjoy your new friends but miss the connection you had to your family when you lived with them allows you to acknowledge that what you're feeling is natural. Pay attention to the loop of thoughts going through your head during the day. Focus on any thought you have about yourself or other people. If the thought is negative, try to reword it and add a positive spin: "No one at work understands me," becomes "I haven't made a connection at work with anyone...yet." Reframing your self-talk can be an incredibly challenging task. Oftentimes, we are not even aware of all the negative thoughts we have in a day. Spend ten minutes a day trying to just notice your negative thoughts. Then, attempt to reframe negative thoughts into more positive ones. Then, work your way up until you spend all day monitoring your self-talk and taking control. Your entire perspective may change after successfully doing this exercise. Such thinking is a cognitive distortion that needs to be addressed. Thinking in all-or-none terms like "I am lonely now, so I will always be lonely" or "I don't have anyone who cares about me" will only hinder your progress by making you feel more miserable. Challenge these thoughts...