Люди становятся  все более зависимыми от технологий в наше время, и это может усложнить фокусирование на любом одном задании в течение длительного периода времени. Будьте внимательны на уроках. Будьте активным в классе. Сделайте учебу приоритетной. Не ожидайте совершенства. Делайте заметки в классе. Наведите порядок. Не волнуйтесь о других людях.

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For example, you might read the next day's chapter in your textbook the night before. This will help you better understand what the teacher is talking about in class. Additionally, you'll be able to identify areas where you might have questions or need more explanation. This allows you ask your teacher questions during class. . One important part of being studious is paying attention in class. Learn to absorb everything your teacher is saying and to really understand the material. Work to avoid as many distractions as you can and to not get lost in side conversations with your friends. Read along with your teacher and make sure you don’t waste class time staring at the clock or studying for other classes. Make a point of being attentive and of not letting your mind wander; if it does wander, just take a note of it and bring it back.  If you don’t understand something, don’t be reluctant to ask questions; being studious doesn’t mean knowing everything, but it does mean committing to your studies.  If you can choose seats, then sitting close to your teacher can help you build a rapport with him and to pay more attention because you’ll feel more accountable. . People who are studious participate in class because they are active and engaged in the learning process. They answer questions when their teachers ask them, they raise their hands when they have questions, and they volunteer for activities when they are asked. You don’t have to answer every question and should give other students a chance, but you should actively and consistently be part of the class discussion.  Although answering questions or sharing your opinion can be a great way to participate, asking good questions is also an excellent way to participate in class. Don't feel like you have to have all of the answers. Participating in class also makes you feel more engaged and excited about the learning material. It can help you absorb the material and to do better in school. . Being studious doesn’t mean pushing all of your other interests aside....


Люди часто щурятся по привычке, а не из-за необходимости. Определите факторы, которые побуждают вас щуриться. Подумайте, почему у вас выработалась привычка щуриться при определенных обстоятельствах. Подумайте о том, чтобы заменить вредную привычку щуриться чем-то полезным. Если вам удалось воздержаться от того, чтобы щуриться, поощряйте себя за это.

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Squinting can be a natural reaction to brightness but it can also be a habit that you have formed. Ask yourself whether you're squinting has caused any frustration, anxiety, or self-consciousness. Chances are that your social network has already mentioned something as they will notice it more than you because it may already have become ingrained. Habits are formed automatically from repetition so identifying squinting as a bad habit means that you have to make a conscious effort to prevent it from occuring. Notice whenever you are squinting and evaluate the setting. Do you squint whenever you're talking to your boss? Do you squint whenever you're meeting someone new? Chances are there is a cue or context that brings about your squinting. Keep a journal to record when you squint. After a few weeks you will clearly be able to see a pattern unless someone has already pointed it out to you. Whether you developed squinting as a way to cope with stress and anxiety or simply out of childhood boredom, ask yourself why you ultimately feel the need to squint. There is always a strong emotion associated with whatever triggers your bad habit. For example, many people chew their nails because they are anxious so ask yourself what emotions you are feeling when you catch yourself squinting. The emotions may be hidden deep beneath the surface so take the time to evaluate the context. Talk to your social circle to get at the heart of the matter. Habits are difficult to break especially if you have been doing it most of your life. Once you know what triggers your blinking and what ultimately motivates it, make a conscious effort to replace the habit with something more positive. For example, if you squint when you are at parties because you are insecure that no one will speak to you, try smiling instead. This presents self-confident and open body language. Even if you only attempt to stop squinting, positive reinforcement will make each successive attempt easier. Whether it's verbal praise or a material reward, remain positive...


Люди, планирующие самоубийство, могут попытаться завершить все свои земные дела, прежде чем покончить с собой. Следите за признаками безрассудного или опасного поведения. Ищите орудия самоубийства, например, огнестрельное оружие или таблетки. Не допускайте того, чтобы человек попал в ситуацию социальной изоляции (ситуация, когда потенциальный самоубийца избегает или отказывается от общения с родственниками, друзьями или коллегами). Обратите внимание на резкую потерю интереса к увлечениям. Обратите внимание на апатичное поведение, свойственное потенциальным самоубийцам. Следите за признаками суицидальных намерений у подростков (кроме описанных выше признаков у подростков есть некоторые дополнительные симптомы).

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" People planning suicide may take measures to settle their affairs before proceeding. This is a major warning sign since someone tying up loose ends probably has a suicide plan in place. Someone who is suicidal may do one or more of these to get ready:  Give away their prized possessions. Make financial arrangements, such as suddenly writing a will.  Say goodbye to loved ones. A person that is considering suicide may suddenly make a point of saying a heartfelt goodbye at odd times. Since suicidal people feel no reason to live, they may take risks that could lead to death, like driving recklessly or while impaired. Here are few potential signs to look out for:  Excessive use of drugs (legal or illegal) and alcohol. Reckless driving, such as driving too fast or under the influence. Unprotected sex, often with multiple partners. It's a good idea to investigate whether the person has recently purchased a gun, or might be stockpiling legal or illegal pills. If someone seems to be collecting medication or purchasing new weapons out of the blue, it's important to act quickly. Once their plan is in place the person could commit suicide at any time. Avoiding friends, family, or coworkers is common among suicidal individuals, who often quietly withdraw from normal social interactions. Take action, rather than just listening to someone who says "I just want to be left alone." If someone suddenly stops going to their weekly pick up basketball games or their favorite game nights this could be a warning sign. Skipping out on going out or taking part in activities they normally enjoy could indicate that someone is feeling unhappy, depressed, or possibly suicidal. Suicidal, depressed individuals often have little energy for basic mental and physical tasks. In particular, be on the lookout for:  Unusual difficulty making ordinary decisions. Loss of interest in sex. General lack of energy, behaviors like staying in bed all day. If the person in question is a teenager, watch for additional common warning signs and possible...


Лягте и выполните упражнение на глубокое дыхание. Займитесь медитацией. Если вы не можете расслабиться, выполните прогрессирующую мышечную релаксацию. Чтобы облегчить сон, включите видео-руководство по визуализации. Регулярно занимайтесь спортом.

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Place one hand on the chest and one hand on the stomach to monitor your breaths. Take a slow, deep breath in through your nose filling up your lungs. The breath should be coming from your stomach; you should not feel your chest moving. Then, slowly release the air from your mouth, feeling your stomach deflate as the air leaves. Practice doing 4 to 6 breaths per minute, repeating the cycle for 10 or more times.  Get ready for bed as you normally would but perform this exercise to help calm your mind and make getting to sleep easier. You may also perform this exercise while sitting in a chair. Deep breathing can be helpful for calming the rapid thoughts and anxiety that may accompany mania during any time of the day or night. No one has to know you're even doing the exercise. This technique can be a terrific way to cleanse your mind of negative thoughts and promote relaxation. Sit in a quiet room with your legs crossed on the floor or with your back straight in a chair. Close your eyes. Breathe normally, focusing your attention on each inhale and exhale. Refuse to let your mind wander, returning your attention to the breath each time you go astray. Do this for a few minutes until you build up to longer periods. This relaxation method can be done on your own or with a guided video. Sit comfortably in a chair. Take a few deep breaths, breathing in calm and breathing out tension. Slowly, moving up through your body, tense one muscle groups and hold for a few seconds. Release the tension and notice how it feels. Move up to the next muscle group until you have done your entire body. This form of relaxation involves a number of techniques that use the senses to reduce anxiety and stress. A guided imagery session may require you to imagine that you are on a serene walk through a meadow or wading through the ocean. YouTube has numerous guided imagery videos you can watch free. Exercise can be a great way to calm anxiety or your mood during a manic phase of bipolar disorder. However, so that the activity does not...


Лягте на живот и вытяните руки перед лицом. Согните вашу правую или левую руку так, чтобы предплечье было плотно прижато к верхней части бицепса. Прижмите вашу руку как можно ближе к лицу, положив подбородок на предплечье. Высуньте язык вперед и вниз.

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Make like your superman flying and stretch your arms out. In general, this is a good stretch for your arms, getting your shoulders loose for this attempt. Pretend you're a villain in an old movie and you're covering your face with your cape. Wrap your arm around, trying to touch your other shoulder-blade. Don't pull too hard, or you risk hyperextending your shoulder. But pull your arm back as far as it can comfortably go. Again, don't struggle. If you're built for this, you should be able to reach your elbow from this position with the right tongue length and arm build.


Лягте на пол. Поднимите ногу. Выпрямите ноги. Добавьте вес.

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To do a hamstring curl on the floor, lie on your stomach with your hands in front of you, slightly wider than your shoulders. From this position, lift one or both feet off the floor by bending your knees. When doing this, you should be keeping your knees on the floor. Keep your back straight and your knees close together throughout the repetition. Release your hamstring by lowering your feet back to the floor. From here, repeat for the recommended amount of repetitions. If these are too easy and you don’t notice the contraction in your hamstrings, add some weight. You can do this by either wrapping ankle weights around your lower legs, or by holding a dumbbell between your feet as you lift them off the ground.


Лягте плашмя на скамейку. Вытяните руки прямо перед собой, согните их в локтях и возьмитесь за штангу. Начинайте жать штангу без блинов, чтобы размять мышцы и подготовить их к тяжелой работе. Положите штангу на стойку и повесьте на нее блины. Если вы поднимаете слишком тяжелый вес, то обязательно попросите вас подстраховать. Снимите штангу со стойки, поднимите ее вверх, опустите ее (можно медленно) до уровня чуть выше груди и опять поднимите ее. Пейте много воды и делайте между каждым подходом перерыв не меньше двух минут. Отдыхайте согласно тому, как вы чувствуете себя между подходами.

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Make sure that you are not holding your shoulders in an awkward position. Be sure to have a natural spinal curve. You do not want to have your lower back flat on the bench, but you do not want to force it to curve too much either. Instead, opt for a comfortable and natural position.  You should have your feet flat on the ground, shoulder-width apart, and your shoulders touching the bench. Do not lift on a "cushiony bench" if you are a heavy lifter. When the bar and plates weigh more than 200 pounds plus the weight of your upper body, your shoulders will disappear into the bench and cause neck strain. Choose a proper bench that fits your shoulder width.  A narrow bench is unstable and a wide bench prevents the upper arm from bending back. This is where you should position your hands. They should be about shoulder-width apart. Use the smooth rings in the bar as a reference for even hand placement. Where you position your hands will affect which muscle group you work most. Widen your grip slightly to increase the amount of pectoral muscles involved in this exercise, and bring your grip in slightly to increase your triceps involvement. For a standard bench press, opt for the normal grip. Lift the bar off the rack and position it directly above the middle of your chest. Inhale as you lower it down, gently touching your chest — the middle of the sternum — with the bar. Do not bounce the bar off your chest, as this can cause serious injury and promotes bad form. Begin to exhale as you push the bar up and away from your body. Extend your arms to just under full extension. Repeat this for eight repetitions as your first set.  Lift with a bar that has a little flex but is not "whippy".  A stiff bar can be uncomfortable to lift with. All bars are made of metal and relatively stiff, but a bar with some flex feels better on the joints.  The salesperson at the store will give you the right bar for your bodyweight, based on the formula for bodyweight and bench press.  Generally, a beginning or intermediate lifter is not...


Лягте с ногами на скамью и  поднимите таз кверху. Затем опустите ноги на пол, не отрывая плеч от скамьи. Держите гриф штанги закрытым хватом, обхватив его большими пальцами, которые должны лежать на указательных пальцах. Определите место на грифе, куда вы поставите руки. Подвигайте плечами из стороны в сторону для максимального контакта со скамьей. Пусть вас всегда кто-нибудь страхует. Практикуйте правильную технику дыхания.

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You want your shoulders to start off bearing most of the weight to ensure good technique. This will help promote better posture when you finally lift. This should produce an arch in your back, meaning more torque that you can bring to the exercise. Keep your neck resting comfortably on the bench at all times. Lock your thumb under the bar. A good rule of thumb (get it?) is to have it resting on top of your index finger. Depending on your height and the length of your arms, position your hands on the bar so that your forearms are perfectly vertical when the bar is brought down to the chest. Many people achieve this by gripping the bar a little wider than shoulder-length apart.  The wider the grip, the more you tend to activate the chest muscles. The tighter your grip, the more you tend to activate your triceps muscles. Do what feels comfortable. People with longer arms will probably feel more comfortable gripping the bar farther apart than people with shorter arms. When benching, you push off — at least partly — with your shoulders. If your shoulders are hanging off the side of the bench or aren't centered, you're going to lose that fulcrum and your ability to bench much more weight will go down. With a spotter, the fear that you won't be able to max out usually falls away: If you struggle with a heavy weight, your spotter will be there to bail you out. This is an important psychological factor. You should always be pushing yourself above your current plateau in order to bench more weight, and a spotter makes that journey more safe. Inhale at the top of your bench. After you've gotten nearly up to the top of your rep, exhale. Inhale again at the top and repeat the technique for maximum power. Remember, proper breathing sends oxygenated blood to your muscles.


Лягте спать. Примите ванну или душ. Попробуйте техники гипноза. Принимайте успокоительные лекарства.

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Sleep is one of the best ways to make time fly by. Lie down in your bed and breathe deeply. Relax your body and mind, releasing tension from your muscles. Let your mind wander and you will likely soon fall asleep. Fill up the tub with warm water and climb in. Having a bath can relax your body and will also take you away from the clock. Spend time washing your hair and body. Being hypnotized puts you in an extremely calm, relaxed state; it has multiple potential health benefits. Hypnosis can also alter your perception of time, making it seem that time passes more quickly than what you might perceive.,  To hypnotize yourself:  Sit or lie down in a comfortable position. Relax your body by releasing tension from your muscles. Visualize yourself walking down a tall staircase. When you get to the bottom, begin giving yourself cues. Say these in the present tense and keep them positive. You might say, “I am calm and relaxed,” or “I am healthy and energetic.” Visualize yourself walking back up the staircase. When you reach the top, tell yourself to wake up. Depressants, which decrease mental function and physical ability for a period of time, also seem to cause your perception of time to speed up. Consuming alcohol or cannabis can create a perception that time is moving faster than it really is. Make sure you are legally consuming depressants. If you are underage or you live in a region that prohibits the use of certain depressants, try a different tactic to speed up time.


Лягте спиной на ковер или гимнастический мат. Держите колено одной ноги впритык к груди на протяжении 30 секунд.

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Bend your knees and keep your feet flat on the floor. This stretch is great for people who already have lower back pain. It stretches the lower back along with supporting muscles in the hips and glutes. Keep your other leg in a comfortable position - usually against the floor, either straight or bent at the knee. To add a hip-flexing element to the stretch, use your hands to rotate your leg by gently pulling your shin across your body.


Лягте шеей на подушку. Убедитесь в том, что вы лежите ровно. Будьте осторожны, если вы любите спать на животе. Дайте себе время комфортно устроиться. Переверните подушку опорными валиками вниз. Поверните шейную подушку правильной стороной с валиками.

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When you're ready to lie down in bed, place your neck in or on your neck pillow. Do this in the spot you want to sleep so that you don't have to move out of the proper position, which may increase your risk of neck pain. Make sure that the back of your shoulder(s) and your head are touching the surface on which you're lying. Once you've put your head down on the neck pillow, it's important to see if you are in the proper alignment. This can ensure that you protect your neck and get the most comfortable night's sleep possible.  Make sure your neck pillow is supporting you without your head tilting forward or backward if you are a back sleeper. See if your neck is supported and your nose in line with the center of your body if you are a side sleeper. Keep in mind that both of these will work if you are a combination sleeper. Neck pillows are designed for back, side, and combination sleepers. Most professionals don't recommend sleeping on your stomach because it not only can cause neck pain but also strain your lower back. It takes your neck about 10 to 15 minutes to relax and settle onto your pillow. Before your start thrashing around because you're uncomfortable, stay in one position to see if that's best for you. If not, move into a different position until you find one in which your neck can relax. Remember to give yourself one week of sleeping on a neck pillow to figure out if it is the right one for you. If the pillow still isn't comfortable after a week, consider returning it and/ or getting another option. Most neck pillows have lobes to help keep your neck properly aligned during the night. If you're new to sleeping with a neck pillow, you may find it difficult to sleep on the side with the lobes. For the first few weeks, consider sleeping with the lobes facing downward to help your head and neck adapt to the need sleeping position. Recognize it may take a bit of trial and error to see where on the pillow is most comfortable with the lobes facing downward. Go with whatever provides the most support and...


Лягьте на спину. Вытяните руки. Поднимите ноги. Опустите руку и одновременно противоположную ногу. Повторите другой рукой и ногой. Сделайте три подхода.

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Sit down and then engage your abs by pulling them inward towards your back. However, keep in mind that some fitness experts see pulling your abs inward as counterproductive and instead recommend that you brace your abs. You can try both options and see which one feels like it is working better. Then, use your abs to gently lower yourself onto your back. Keep your back in its natural position without flattening it. This will help you do the dead bug in the most efficient and effective way. As you brace your abs, your back should be in its natural position with a slight curve in it. You should be able to fit a few fingers under the curve in your back. Raise your arms toward the ceiling. They should be in a straight line, with your wrists and hands directly above your shoulders. This will allow you to perform the dead bug correctly and minimize your risk of injury. Bend your legs so that your knees are above your hips and thighs. Keep your abs and core engaged as you slowly lift your feet off the floor. Continue to use your abs and core to raise your bent legs so they are in a 90-degree angle. Your knees should be directly above your hips, forming a straight line with your thighs. Choose an arm to lower first. Keeping your abs engaged, lower it and the opposite leg at the same time. Bring your arm and leg to just above the floor and return to the starting position. Move slowly to ensure that you engage the proper muscles and don’t use momentum. This also keeps you from raising your back off of the floor. Once you’ve finished your first arm and leg, lift and lower the other side. This ensures that you develop both sides of your abs and core evenly. Gradually work yourself up to three sets of five or ten reps of the dead bug. You may only be able to perform one to start or do reps until your abs start shaking because they’re tired. Build onto your current sets as you are able.


Макайте сельдерей в различные соусы. Попробуйте обмакнуть палочки сельдерея в хумус. Попробуйте макнуть сельдерей в арахисовое масло. Обмакните сельдерей в заправку для салата. Макайте сельдерей в йогурт или сливочный сыр. Попробуйте окунать сельдерей в сырный соус. Макайте сельдерей в суп.

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Celery has a mild, watery flavor that blends well with most things. Experiment with your favorite soups, dips, sauces, and butters, and see what keeps you coming back for more. If you aren't sure whether a particular sauce will go well with the flavor of celery, dip a small chunk of celery in and see how you like it. It never hurts to try. This thick, garbanzo-bean based dip has been used in Mediterranean and Middle-Eastern cuisine for centuries, and it's the perfect compliment to the Mediterranean-grown celery.  You should be able to find pre-packaged hummus in most grocery stores. Plain hummus is great, but it can also come mixed with garlic, eggplant, red peppers, avocado, and other ingredients. Experiment with other Middle Eastern sauces, such as tahini (a sesame seed dip) and toum (a garlic paste). Be aware that these dips tend to taste stronger and saltier than standard hummus. This is a classic move, and it's a great way to add protein to your snack. Most peanut butter is thick enough that you can spread it directly onto the celery stick.  Choose chunky or smooth peanut butter, to your preference. You can find peanut butter in most U.S. grocery stores, and some some stores allow you to grind your own from fresh nuts. Spice up this classic choice by using other types of nut butter: almond butter, cashew butter, or walnut butter, for instance. These are more difficult to find in stores, but many upscale healthy-food retailers may offer them. Make "Ants on a Log": Pimp out your peanut-butter celery stick with raisins, seeds, or even M&Ms. This is a great way to make celery exciting for kids. Ranch is a popular choice, but any creamy dressing will do: thousand island, blue cheese, Italian, Caesar, etc. Serve the dressing in a small bowl or tray for easy access. Be judicious; you can always pour more! Greek or plain yogurt may blend most smoothly with the flavor of the celery, but feel free to experiment with other flavors. Plain cream cheese is fine, but consider trying any number of herbed or flavored...


Макияж. Используйте цветные контактные линзы с красноватым оттенком. Используйте специальное средство, называемое «tear stick» (слезная палочка), чтобы вызвать слезы.

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If you can't make it, fake it! With the right tricks, it's possible to use aesthetic tricks to make your eyes appear red and puffy as if you've just been crying, even if you feel perfectly fine. Because these tricks don't actually irritate your eyes, they're vastly more comfortable than some of the methods listed above. For example, try this makeup strategy to give yourself red eyes:  Apply small dots of red eyeliner around the outline of your eye. You can also use a red eye shadow or red lip liner, but make sure that any lip liner you use is mild enough to use near your eyes before applying it. Place the dots along the entire bottom lid. For an even stronger red effect, you can also apply the dots along the upper lid. Smudge the liner over your skin using a cotton swab or makeup smudge stick. In order to make your eyes look red, you will need to cast a somewhat muted red "shadow" around their lids. None of the original lines or dots should be visible, so continue smudging until you can no longer see the original dots. This will take 2-3 minutes. Another easy way to give your eyes a "reddened" effect is to wear specially-made contacts with a reddish tinge or with veins drawn on them. With these, however, it's important to choose a contact that makes the whites of your eye red, not the iris (the portion that's normally blue, green, or brown.) If you give yourself red irises, you'll look like a vampire or a demon, not someone who's just cried. Some theatrical supply companies make custom-crafted contact lenses for movies and stage productions, so you may want to shop here if you're looking for a high-quality product. However, these aren't likely to come cheap — professional-quality lenses can easily cost over $100. " If you're faking your red eyes for a stage or film production, it can be a good idea to accompany the tricks above with some actual tears to make the effect look more realistic. In this case, you may want to consider buying a "tear stick," which is a tool used by some actors that basically amounts...


Максимализируйте эффективность бизнес-процесса. Определите порядок необходимых действий. Оптимизируйте бизнес-процесс. Назначьте руководителей для контроля за каждым этапом процесса.

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Review your list of activities to determine which steps are unnecessary.  Delete all unnecessary activities from your list if they are not specific to this particular objective.  It is important to streamline the process and avoid having so many steps that it is overwhelming or confusing to the employees.  If the omitted activity is important to your overall business, consider which goal best benefits from this activity and save it to be part of a separate business process. It is helpful to create a flow chart of the entire process, listing each activity in order and linking it to the next part of the process.  Start with the premiere event leading to your goal.  Draw a circle around this activity. Draw a line to a box and fill that box with the first activity required to work from this premiere event to your goal. When you reach a moment which requires a decision, draw a diamond around the question which must be posed.  Two lines should proceed from this diamond leading to the activity driven by this decision. Link each activity sequentially. Some may run simultaneously through different departments within your business. Culminate in the activity which reaches your goal, and draw a circle around this conclusion. Look at your completed flow chart with a critical eye to see if there are still any remaining activities which could be cut from the process to increase efficiency, quality, or decrease cost. Can the order be rearranged or can the individual processes be improved to accomplish your objective in a better way?  Consider whether any part of your process can be automated. Step back and get an outside eye by sharing the process with your management team. Look at your process from the point of view of the customer and consider ways you could improve their experience and overall satisfaction. This will provide transparent accountability for each step within the process.  Share the flowchart with your employees to clearly communicate the expectations for achieving your objective. Give management ownership by...


Максимально дистанцируйтесь от моносахаридов, содержащихся в конфетах, газированных напитках и других сладостях. Не употребляйте энергетические напитки. Старайтесь не общаться с людьми, которые заставляют вас нервничать и утомляют.

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These sugars are too quickly absorbed into the blood stream, causing your blood sugar level to spike. Your energy will spike, too, but very briefly. The crash that occurs after consuming simple sugars will leave you with even less energy than before.  The yo-yoing of your blood sugar level will leave you craving more energy and nutrition. To keep from crashing, you would have to constantly eat sugary foods with very little nutritional value. This can lead to weight-gain, and the stress of carrying around excess pounds can leave you even more exhausted.  Check the ingredients and sugar content of any processed foods you buy. They are often laden with simple sugars. Other common sources of simple sugar are maple syrup, molasses, orange juice, table and brown sugar. These drinks often combine a high amount of caffeine or similar supplements like guarana with an excessive amount of sugar. Even short-term use can cause severe dehydration, high blood pressure, irritability, and even heart palpitations.  Regular use can result in vomiting, dizziness, tremors and nausea.  If you choose to use an energy drink to stay awake, make sure you know how your body reacts to caffeine. Try to pick one with less sugar and only drink them sparingly. Feeling stressed-out is a sure way to drain your energy. Being in the presence of some people can cause a physical stress reaction that will zap your energy and may leave you feeling dizzy or tired and may even give you a headache.  You can't always control the people around you--you may have an unpleasant teacher or relative you can't escape from--but do your best to associate with positive people or people who make you feel good. When you must interact with people who cause you stress, try taking a deep breath. Remember their attitude is about them, not about you. Keep things as neutral as possible and try avoid being drawn into their drama.


Максимально старайтесь сохранять неподвижность. Не подзывайте собаку голосом. Не убегайте от собаки. Позвоните в службу отлова животных.

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Stray dogs tend to be very fearful. Any sudden movements you make, or even just moving toward him normally, could look threatening to him. In turn, his 'fight or flight' response will be activated, causing him to turn and run away from you. Staying still will allow him to see that you are not a threat to him.  If he approaches you when you are standing still, allow him to smell you.    Do not  hold your hand out for him to sniff it. He may bite your hand out of fear.  Resist the temptation to pat your leg to get the stray dog to come to you. He may interpret that as a threatening movement.  Even if the dog is displaying aggressive behavior, remember that he is likely more afraid of you than you are of him. Depending on how long the dog has been a stray, he may been called repeatedly by people—even his owner—trying to catch him. Over time, he may have developed a negative association to being called. Thus, if you call him to get his attention, he may run off in fear.  If you are trying to get his attention, consider using noises that are more calming, such as clearing your throat or faking a sneeze. You could also lick your lips or yawn to convey that you are not a threat to him. If the stray dog is demonstrating erratic or aggressive behavior and you become fearful, fight the temptation to run away. If you start to run, chances are good that he will chase you. In addition, if you run away from him, you will have your back to him, which will put you in even more danger. If you want to distance yourself from him, walk away slowly and do not turn your back on him. If you are uncomfortable around the stray dog, or are unsure of the safest way to catch him, call your local animal control or a professional dogcatcher. Provide as much information about the dog as you can, such as the location of the dog (e.g., landmarks, street signs) and his breed. If you can, send photos of the dog to the animal control center or professional dogcatcher.  Leave your phone number with the dispatcher, and inquire about how long it...


Максимально увеличьте качество сцепления отвертки с шурупом. Воспользуйтесь вспомогательными материалами, чтобы увеличить силу трения. Слегка ударьте по отвертке, чтобы она правильно встала в пазы. Сильно давите на отвертку во время вращения. Нагрейте проблемный шуруп. С помощью ножовки прорежьте в шляпке шурупа паз для плоской отвертки.

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If you can still grip the screw head with a screwdriver, try one last time to remove it by hand. Follow these instructions first to maximize your chances:  If the screw is fastened to metal, spray on penetrating oil, such as WD40, and let sit at least fifteen minutes.  Use the largest manual screwdriver that fits your screw. If possible, grip the screwdriver handle with a wrench to get more leverage. If the screwdriver keeps slipping out of the stripped hole, cover it with a small piece of material that gives extra grip. Press this into the hold with the screwdriver and try again. Here are some options:   Wide rubber band, cut to form one band A piece of steel wool A piece of green abrasive from a kitchen sponge Duct tape, with the adhesive side against the screw head Tap the screwdriver in gently to avoid breaking the screw head. Skip this step if you are working with a fragile object.   This is a good option when a Philips head screw is stripped. You can also take a square #1 drill bit and hammer it into the screw head. Do this until it penetrates into the stripped Philips head screw. Place your palm against the end of the screwdriver, with your arm directly behind it. Press directly down into the screw with your full forearm as you rotate the screwdriver. If the tool you are using is slipping, stop using it immediately. Further slippage will only continue to wear down the screw head and make it harder to remove. Definitely be sure you are going in the correct direction for removal, which is usually--but not always--counterclockwise ("lefty loosey, righty tighty"). Pressing down hard as you are unscrewing will help prevent slippage. If you can heat the screw without damaging the object the screw is attached to, this will often loosen the threads. Apply a heat gun or propane torch to the screw, moving it constantly to avoid overheating. Once it is hot enough to sizzle a drop of water, let the screw cool, then try again. This works especially well if the screw has been set in place with a bonding agent. If...


Максимизируйте концентрацию сперматозоидов, чтобы увеличить число мужских сперматозидов. Занимайтесь сексом как можно ближе к овуляции. Употребляйте больше кальция и магния. Уменьшите количество натрия и калия. Принимайте сироп от кашля перед сексом. Используйте ладан, чтобы создать среду, благоприятную для мужских сперматозоидов.

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Male sperm are thought to be weaker but faster than male sperm. It's thought that if you increase the overall number of sperm, you can raise the odds that a male sperm will reach the egg first. Keep in mind that newer studies have shown this not to be true. But it won't hurt to try to:  Sperm production is at its highest when the testes are slightly cooler than body temperature. The male partner should avoid hot tubs or warm laptops. Don't smoke or drink. Men who smoke and drink heavily are more likely to have low sperm count. If you're having a hard time quitting, talk to your doctor. Don't take illegal drugs, as they can slow sperm production. Avoid certain medications. A variety of medications can affect a man's fertility. Talk to your doctor if you have concerns. In general, aim to have sex in the narrow window starting 24 hours before ovulation and ending 12 hours after ovulation. During this time, conceiving a boy is more likely, because male sperm are thought to be faster. Researchers have shown that this is likely not true, but it's okay to try this method.  Avoid sex in the days leading up to ovulation. It is thought that this will help make the male sperm more concentrated. To find your ovulation date, calculate the day that is about 2 weeks before your next expected period. You can also purchase an ovulation kit at the drug store. Some people claim to have gotten pregnant with a boy by changing their diet. To try this, eat foods with lots of calcium. Try milk, yogurt, and leafy greens like kale. You can add more magnesium by eating foods like almonds, bananas, and tofu. Consult your doctor before making major changes to your diet. While its not backed by science, you might raise the odds of having a boy by making other dietary changes. Cut back on sodium by limiting foods like french fries, pretzels, and jarred pasta sauces.  You can cut back on potassium by limiting navy beans, cantaloupe, and beets. Remember that dietary changes are not proven to increase your chance of having a boy. It is...


Маку используют в качестве лекарства. Корень маки продается в различных формах. Обсудите с врачом возможные побочные эффекты.

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As a medicine, both maca root and powder have traditionally been used to treat anemia, chronic fatigue, and to boost energy. It also enhances both physical and sexual performance as well as male and female libido by balancing hormones. It can also be taken to enhance energy. Maca can be purchased as a powder, as a flour, or as a supplement, usually in capsule form. You can buy it in many health food stores, nutritional stores, or from online vendors that specialize in herbs and natural remedies. Look for organic maca root from Peru, as this is the species that has been studied the most. Maca has been used for thousands of years as a food staple. There are no known safety issues as long as you use the recommended dosing. However, you should always talk to your doctor about new things you put into your diet that you use to treat certain health issues.  Maca may interact with sildenafil and other drugs used to treat erectile dysfunction. Make sure to check with your doctor before using maca if you are taking a prescription drug for erectile dysfunction. Rare allergic reactions have been reported, but those are minimal and non-lethal.  Since maca root regulates hormones, it is not recommended that you take them if you are pregnant or nursing.  Even though maca is very safe, it is always recommended that you talk to your physician to be certain that maca can benefit you.


Малая теорема Ферма.

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Warning: false positives are possible, even for all values of a.  Choose an integer value for a such that 2 ≤ a ≤ n - 1. If an (mod n) = a (mod n), then n is likely prime. If this is not true, n is not prime. Repeat with different values of a to increase confidence in primality


Маленький плоский нос. Раскосые глаза. Маленькие уши. Неправильная форма рта, языка и/или зубов.

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Many people with Down Syndrome are described as having flat, rounded, wide noses with small nasal bridges. The nasal bridge is the flat section of the nose between the eyes. This area can be described as being "pushed in." Those with Down Syndrome usually exhibit round eyes that slant upwards. While the outer corners of most eyes usually turn downward, those with Down Syndrome have eyes that turn upward (almond-shaped).  In addition, doctors may recognize what are known as Brushfield spots, or harmless brown or white flecks in the iris of the eyes.  There may also be skin folds present between the eyes and nose. These can resemble eye bags. People with Down Syndrome tend to have smaller ears that are set lower on the head. Some may have ears whose tops fold over slightly. Due to low muscle tone, the mouth may appear to be turned downward and the tongue may protrude from the mouth. Teeth may come in later and in a different order than usual. Teeth may also be small, unusually shaped, or out of place. An orthodontist can help straighten crooked teeth once a child is old enough. Children with Down Syndrome may wear braces for a long time.


Малоподвижный образ жизни. Во время беременности и  в послеродовой период увеличивается риск образования тромба. Обезвоживание может стать причиной образования тромбов. Методы гормональной контрацепции могут стать причиной образования тромбов. Катетер, установленный в вене на длительный срок, может вызвать раздражение стенок вены и привести к образованию сгустков крови. Некоторые  заболевания могут привести к образованию тромбов. Операции и травмы могут быть провоцирующими факторами образования тромбов. Ожирение увеличивает риск образования тромбов. Курение может быть причиной образования тромбов. Наследственность.

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Blood clots sometimes form for no discernible reason, but certain conditions and situations increase your risk. The first of these is prolonged immobility. If you are on bed rest or sit and cross your legs for a long period of time, you may increase the risk of blood clots forming, particularly in your arms and legs. Extended travel in an airplane or car can minimize muscle movement, increasing the risk of blood clots forming in the veins. In pregnant women, the growing uterus slows the blood flow circling back to the heart. This can increase the risk of a blood clot forming, especially in the legs or pelvis. Women who have delivered babies very recently remain at an increased risk. You need sufficient water in your body to make blood circulation effective. If you become dehydrated, your blood can become thicker, making it easier for clots to form. Estrogen and progesterone can increase clotting factors, leading to an increased risk of clots. Hormonal contraception (like the birth control pill) and hormone therapy both introduce these hormones into the body. Intravenous catheters are foreign bodies. When one is inserted into a vein, it can affect your blood circulation, leading to a clot. Certain conditions can irritate the bladder lining, causing bleeding and the development of clots, which can be passed through the urine. These conditions include:  Cancer. Liver disease. Kidney disease. When the body is hurt, either by an accidental injury or by a surgical procedure, excessive bleeding (and clotting) can result. In addition, the extended period of rest that usually follows surgeries and injuries increases the risk of a clot forming. People who are significantly overweight or obese often have a buildup of cholesterol in the body. As a result, the arteries narrow, causing the formation of blood clots. Smoking causes plaque to form in the blood vessels, narrowing them and leading to clots. If you have a personal or family history of clotting disorders, you are at an increased risk of developing clots. A...


Манипулируйте своими друзьями. Манипулируйте второй половинкой. Насколько легко человек может попасться в ваши руки, также зависит от впечатления, которое вы производите на него. Манипулируйте своим начальником. Манипулируйте своим учителем. Манипулируйте своими родителями.

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Manipulating your friends can be a bit tricky since they’ll know you well enough to call your bluff if your manipulation skills aren’t up to par. But don’t worry – you can still get your friends to do anything you want. First, you have to butter up your friend. The week before you need a big favor, be nice, do small favors for her, and try to mention what a great friend she is. Do whatever you have to do to be a model friend without going overboard.  Use your emotions. Your friends care for you, and they won’t want to see you upset. Use those acting skills to look much more upset than you really are. Remind your friend of what a great friend you are. Be prepared with examples of times when you’ve done amazing things for the sake of friendship. Lay on the guilt. You don’t have to play the “bad friend” card, but you can casually mention some other times that the friend has let you down. Make it sound like you’re used to this kind of uncaring behavior from your friend without being too accusatory. Manipulating your significant other to get what you want doesn’t have to be hard. The most obvious way to do it is to turn him on and then ask for the favor, implying that he won’t be able to get it on if he doesn’t give you what you want. But if you don’t want to take this extreme route, there are a number of more subtle ways to manipulate your significant other. Whatever your approach, make sure that you look sexy when you make your request. You’ll be more likely to get what you want if your significant other is reminded of how cute or hot you are. Be swift and flexible about your image projection(be deceptive).  Use your emotions. Does your significant other want to see you crying or being very visibly upset? Of course not. If you really want to get what you want, use the waterworks approach in public. Just as a parent is more likely to give in to a child who is throwing a public tantrum, your man will be more likely to give in if you’re crying in public. Use this technique sparingly though. Use small bribes. If you...


Марочное шампанское требуется охлаждать до температуры 12º-14ºC. Заполните ведерко наполовину льдом и наполовину водой. Оставьте бутылку шампанского в ведерке на 20-30 минут. Откройте бутылку и разлейте по бокалам.

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Vintage champagne, which comes with years printed on the label, should be served between 54 and 57 degrees Fahrenheit. This temperature is best achieved by using an ice bucket. An ice bucket usually has a slightly warmer temperature than you would get in your fridge. Grab a bucket big enough to contain a bottle of champagne. Fill the bucket with ice. Submerge the champagne bottle into the ice, so just the tip of the bottle sticks out. You can use a small thermometer to test the temperature of your ice bucket. You can add more ice to chill the bucket more. You can also add a small amount of water if the bucket needs to cool down. Simply let the champagne bottle sit in the bucket. You can set a timer on your phone or just keep an eye on the clock. After 20 to 30 minutes have passed, you can pop the cork on the champagne bottle. Make sure to aim the tip of the bottle away from any expensive objects before popping the cork. To serve, tilt the bottle at a 45 degree angle, hold the glass steady with your other hand, and fill it three quarters of the way full with champagne.


Маскируйте звон и шум в ушах с помощью звуковых генераторов. Чтобы компенсировать плохой слух и снизить тиннитус, пользуйтесь слуховым аппаратом. Проконсультируйтесь с врачом относительно антидепрессантов и успокаивающих средств. Обратитесь к психологу, у которого имеется опыт лечения пациентов с тиннитусом. Узнайте у врача насчет экспериментальных методов лечения.

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Sound generators drown out ringing and buzzing with white noise, relaxing sounds, or soft music. Options include small, in-ear devices, headphones, and white noise machines. You could also try using household items, such as an air conditioner, air purifier, fan, or a television on low volume.  Although sound therapy doesn’t cure tinnitus, it could make your symptoms less noticeable, improve your concentrate, and help you fall asleep. Medical-grade sound therapy devices can be expensive, and aren’t covered by insurance plans. If you need a more affordable solution, find environmental sounds or soft, relaxing music on music or video streaming services. Stable, neutral sounds, such as white noise (which sounds like a steady “Shhh”), are more effective than sounds with varying intensities, such as waves. If you experience hearing loss, hearing aids can mask ringing or buzzing by increasing the volume of outside sounds. Have your primary doctor refer you to an audiologist, or hearing specialist. They can help you select and get fit for hearing aids.  If you don’t experience hearing loss, you can also get hearing aids or implants that stimulate the auditory nerve or mask ringing and buzzing with white noise. Though hearing aids are expensive, most insurance plans cover basic hearing aids. Psychoactive drugs can reduce your symptoms’ severity, help relieve tinnitus-related insomnia, and make it easier to cope with tinnitus. These medications are most effective for serious cases of tinnitus, in which symptoms trigger stress, anxiety, and depression.  Stress, anxiety, and depression can worsen tinnitus. These emotions and tinnitus can form a circular relationship, or trigger and worsen each other. If you experience this circular effect, your doctor might recommend an antidepressant or anti-anxiety medication. Antidepressant and anti-anxiety medications may cause undesirable side effects, such as blurred vision, dry mouth, nausea, constipation, irritability, and lower sex drive. Tell your doctor about any side effects...


Масло барбекю. Лаймово-майонезное масло. Пряное масло: Чесночное масло.

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For a delicious variation on regular butter, try making this BBQ butter to serve alongside your grilled corn. It will give an extra kick of flavor to your perfectly grilled corn and is sure to impress your guests. You will need:  2 tablespoons canola oil 1/2 small red onion, chopped 2 cloves garlic, chopped 2 teaspoons Spanish paprika 1/2 teaspoon cayenne powder 1 teaspoon toasted cumin seeds 1 tablespoon ancho chili powder 1/2 cup water 1 1/2 sticks unsalted butter, slightly softened 1 teaspoon Worcestershire sauce Salt and freshly ground black pepper Add the oil to a medium-sized pan and heat on high. When the oil is hot, add the chopped onions and garlic, and fry for 2 to 3 minutes, until soft. Add all the spices to the pan and stir to combine. Add the water to the pan and continue cooking for a minute or two until the mixture thickens. Take the pan off the heat. Blend the butter, Worcestershire sauce and spice mix in a food processor until combined. Add the salt and pepper, then transfer to a small bowl and chill in the refrigerator for at least 30 minutes. This will allow the flavors to develop. Remove from the fridge ten minutes before serving. This lime mayonnaise butter will add a zesty twist to your grilled corn and is sure to leave your family and friends clamoring for more.  You will need:  1 stick unsalted butter, softened 1/4 cup mayonnaise 1/2 teaspoon onion powder 1 lime, zested Lime wedges, for serving In a bowl or food processor, combine the butter, mayonnaise, onion powder, and lime zest. Place in a small bowl and leave to chill in the refrigerator for half an hour. When the corn is cooked, generously brush on the flavored butter and serve with a wedge of lime. An herb butter is another great way to liven up grilled corn, and is so easy to make. You simply blend all on the ingredients together in a food processor until smooth, place in a small bowl and allow to chill in the refrigerator for 30 minutes before serving. Here are the ingredients:  2 sticks unsalted butter, at room temperature...


Масло чайного дерева. Компресс с теплым чаем. Мед. Маски из молока. Алоэ вера. Сделайте тоник из яблочного уксуса.

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Tea tree oil a popular and effective natural remedy to help treat pimples. Tea tree oil provides antimicrobial and anti-inflammatory activity. This means that it can help reduce the swelling of your pimple trapped under the skin, along with fighting the bacteria causing it.  Mix one drop of tea tree oil with nine drops of water. You may choose instead to dilute the tea tree oil with an oil instead, such as olive or mineral oil. You can also dilute it with aloe vera gel. Soak a cotton ball or a cotton swab in the tea tree oil mixture. Apply it on the blind pimple. Let it sit for 10 minutes, then rinse your face with warm water. You can do this three times a day. Make sure not to get tea tree oil near your eyes because it can cause irritation. Before you apply tea tree oil to the pimple, test for sensitivity. Apply one drop of tea tree oil to your wrist and wait for about 15 minutes. If you see no reaction, it is safe to use on your pimple. Tea can be helpful in treating blind pimples. Green tea and black tea both have tannins, which have anti-inflammatory properties. Combined with a warm compress, tea can help reduce the swelling of your pimple. Steep either green or black tea bag in warm water. Remove the tea bag and place it directly on the blind pimple. The tea acts as an astringent, which also helps draws out the pimple. Honey is a common home remedy for blind pimples. Honey is antimicrobial and antibacterial, which helps fight the bacteria clogging your pores. Honey also can help nourish and heal your skin. Try spreading honey over the pimple with no head, and leave it there for around 20 minutes. Rinse with warm water. Try making a mask by combining honey with apple pulp. Apples are good for blind pimples because the malic acid is believed to firm the skin. Put a cored apple into a food processor or blender and blend until it is a pulp. Mix with the honey to form a mask-like paste. Cover the pimple with this and leave it on for up to 20 minutes before washing off. Milk is a natural beauty product used in...


Массажными движениями втирайте оливковое масло в кожу. Сделайте паровые ванночки. Проведите отшелушивающую процедуру.

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The most common way to use olive oil to remove scars is to simply massage it into your skin. Use only a drop or so of olive oil and apply it to troublesome areas.  Move your finger tips in small circles to massage the oil into scarred skin. Use deep pressure and massage for 4 to 5 minutes. Once your skin's pores absorb some of the olive oil, use a clean paper towel to wipe the excess oil off your skin. Repeat this process again. When you finish for the second time, let the oil sit on your skin for 15 to 20 minutes. Do this twice a day and see if you see any improvement. If you're mainly worried about scars on your face, you can try using a facial steam to clear your skin. Facial steams are fairly easy to do at home with only a few supplies and they work by opening the pores to release sweat and debris. This can help the overall health of skin and lessen the appearance of scars.  Put a pot of water on the stove and wait for it to steam. Do not allow the water to get so hot it's boiling, however, as this can burn your skin. Just wait until it's producing steam. Add a few drops of olive oil to the water and stir. Wrap a towel around your head and lean over the pot. Keep your face about 18 inches away from the water. Any closer could cause discomfort. Stand over the steam for 8 to 10 minutes. Then, remove the towel and wipe off your face, neck, and shoulders. You can make a scrub using olive oil to exfoliate your skin. This can remove the dead skin cells that cause scars, resulting in smoother looking skin.  Mix a tablespoon of baking soda with a tablespoon of olive oil. Rub this onto your skin using your fingertips, paying special attention to any acne scars. Rub for about 3 to 4 minutes. Then, use a wet cloth to wipe the mixture from your face.


Массируйте кожу головы. Используйте натуральные продукты для волос. Поддерживайте здоровье изнутри. Защитите волосы от неблагоприятных факторов. Регулярно подстригайте концы.

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Massage promotes good circulation in the scalp, which helps your hair grown in healthy and strong. Make a habit of massaging your scalp every day. Place your fingers on your scalp and rub it using a gentle circular motion. This has the added benefit of helping to reduce stress and calm headaches.  Oil massages are even more helpful. Use coconut oil, almond oil, jojoba oil or olive oil to gently massage your  head in the shower, then shampoo your hair when you're finished.  Some essential oils are said to help with hair growth. Try massaging with tea tree oil, egg oil, lavender or cedar wood oil. Ingredients in your shampoo and conditioner may be making your hair damage worse instead of better. Switch to all-natural shampoos and conditioners that nourish your hair instead of harshly cleansing it and weighing it down with unnecessary chemicals. Here's what to look out for:  Get a sulfate-free shampoo. Sulfates are harsh cleansers used in everything from dish soap to laundry detergent, and they're too hard on damaged hair. Look for shampoos that say "sulfate-free" and are made with natural cleansers.  Get a silicone-free conditioner. Silicons are added to conditioner because they make hair look shiny and smooth after the first few applications. However, over time they build up in your hair and cause it to look weighed-down and dull. Your daily habits can really impact the health of your hair. If you aren't eating a nutritious diet or getting enough water, your hair will definitely show it. Make a commitment to being healthy inside and out by doing the following:  Eat plenty of hair-healthy foods that contain protein, omega-3 fatty acids, and iron. Try mixing starches and proteins for the best effect. Salmon, sardines, avocados, nuts, and flaxseeds are all excellent for promoting healthy hair growth.  Stay hydrated by drinking plenty of water. When you're dehydrated, your hair can end up getting dry and brittle. Avoid smoking cigarettes. Smoke damage can make hair look dull and dried out. Just like environmental...


Массируйте поврежденное место. Прикладывайте давление. Наложите эластичную повязку. Ограничьте движения.

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Once the healing process is underway, massaging the area helps to breakdown the formation of collagen that leads to scar tissue. Be careful not to re-open a wound that is still trying to heal.  Massaging the area breaks the formation of collagen bonds and prevents the formation of solid areas of collagen that attach to the new skin growth. This action prevents scars from forming or minimizes their size. Massage the area several times each day using a circular motion for 15 to 30 seconds each time. Use a lotion or cream recommended for scar prevention to help with the massage. Several products are available without a prescription that can be used. One popular products contain varying strengths of an ingredients including onion skin extract and has been shown to provide some efficacy. Other products contain a combination of ingredients that help to maintain moisture in the skin to reduce scarring. Gentle and consistent pressure to the wound helps prevent or minimize scarring. Focus the pressure along the area most likely to scar.  Bandages are available that help with applying pressure. Other than the hydrogel and silicone sheeting previously mentioned, other products designed to add constant pressure to the wound area as well as provide protection are available. Ask your doctor about ways to safely create a custom fitting pressure application bandage. Options include using regular dressing materials to create a thicker area of a standard bandage that can be applied directly over the potential scar. For larger or more prominent areas of scarring, pressure appliances are available that are worn during the daytime hours and for as long as four to six months. This is a costly venture and would require evaluation and recommendation by a physician or wound care specialist. One research study done in animals using scar compression therapy resulted in significant and sustained improvement in areas of scarring, decreased thickness of the dermal skin layer where the scars were located, and increased blood flow in the...


Мастурбируйте. Направьте сексуальную энергию в другое русло. Участвуйте в чувственных, но несексуальных занятиях.

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Masturbation can be an easy way to deal with sexual desires without having sex. Regular masturbation can be a healthy activity that can help you stay abstinent.  Masturbation can be good for mental and physical health. People who masturbate regularly tend to be more comfortable with their bodies and have lower stress levels. You will also be more familiar with the workings of your body. This means you're more likely to be able to detect abnormalities in your genitals.  People can masturbate with their hands alone via rubbing, touching, or otherwise fondling their genitals. There is no right or wrong way to do so. Simply follow what feels good to you. You can also use toys, such as dildos, to enhance the experience. These can be purchased online or at sex shops.  Sexual fantasies can enhance the experience of masturbation. You can watch pornography or read erotica to help you get in the mood. Many people find channeling build up sexual energy into other activities helps them deal with urges. You can try some of the following and see if it helps:  Dance Exercise Shop Cook Play video games Any other activities you enjoy You and your partner can engage in sensual activities without having sex. However, it can be difficult for anyone to maintain control after taking off their clothes. If you're able to avoid succumbing to sexual urges, it may be helpful for you to try some of the following:  Deep, passionate kissing Cuddling Showering together Mutual masturbation


Мастурбируйте. Не пытайтесь подогнать себя под чьи-то стандарты. Научитесь принимать себя. Не делайте из оргазма основную цель. Обратитесь за помощью к специалисту.

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Masturbation is often a taboo topic, surrounded by misinformation and guilt. However, masturbation is a healthy, safe, productive way of learning what gives you pleasure. Exploring your body through masturbation can help you understand what feels best for you, and can also help you communicate that to your partner(s).  Understand that masturbation is natural and healthy. Studies by the Kinsey Institute suggest that 90% of men and 64% of women masturbate, but these numbers probably under-report its frequency because so many people are still ashamed to admit they masturbate.  Many myths surround the female orgasm. One of the most common is that there is a “right” way to achieve orgasm. This is untrue. Women’s bodies respond to stimulation in different ways; some women may orgasm mainly through clitoral stimulation, while others prefer stimulation of other areas. Don’t feel guilty if something feels good for you that may not for others (or vice versa).  Many people choose to use sex toys when they masturbate. This is healthy and normal. If you do so, make sure to read all the instructions and use a disinfecting cleaner to keep toys clean and safe.  Masturbation releases endorphins, which are the body’s natural mood-boosters. They can relieve feelings of stress and anxiety, which are major culprits behind sexual frustration. Orgasm also results in the release of dopamine and oxytocin, which can help you relax and get better sleep.  Experiment on your own with a variety of techniques. Find a place that is comfortable and learn about how your body responds to things like touch, pressure, penetration, and physical exertion. If masturbation is something you feel uncomfortable with for religious, philosophical, or personal reasons, talking to a therapist may help you to safely overcome any feelings of guilt or shame if this is a method you would like to pursue. Sometimes, particularly for women, sexual frustration occurs because you may think that you’re not “performing” the way you ought to. Remember that there is no...


Медитируйте Поддерживайте физическую активность. Измените свой рацион питания. Уменьшите стресс. Проводите время с друзьями. Обеспечьте себе полноценный сон.

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.  Meditation has been shown to reduce anxiety, stress and to improve the mood.  Some report that it is as or more helpful than antidepressants in treating mental illness.  Spend ten undisturbed minutes or more each day in a quiet space focusing on your body and your breathing.  There are several apps that you can download to assist with meditation, including Headspace and Calm. Exercise is also beneficial in improving your overall physical and mental health.  It provides time each day to give your mind a break while you focus more on your body.  Take a walk around the neighborhood, go for a run, or join a local gym. The diet has also been shown to be highly connected to mood.  Foods high in sugar or fat tend to cause more symptoms of depression or anxiety than do foods high in protein or vitamins, like vegetables and lean meat. Cut out fast food and sweets for one month and assess if your mood improves. Assess any areas in your life that are causing you undue stress and determine how you can manage or cut them.  For instance, if you are often rushed every morning getting your child to school, send them on the bus or have your partner take them some mornings.  Small changes can drastically improve your overall mood. Try your best to avoid secluding yourself during this difficult time for you.  Connect with your friends and make plans to hang out at least once per week.  Go see a movie, have dinner, or just spend time chatting. Avoid hanging out with negative friends. Sleep is also critical in maintaining emotional stability.  Be sure to get a minimum of seven hours of sleep per night.  Start a relaxing nighttime regimen that will help soothe you to sleep like taking a warm bath or having some hot tea. Try to go to bed at the same time every night.


Медитируйте Постарайтесь продлить осознанный сон, как только он начинает блекнуть. Слушайте бинауральные ритмы. Играйте в видеоигры Подумайте о приеме галантамина. Подумайте о периодическом приеме витаминов B.

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. Before going to sleep, meditate in a quiet, dark room. Taking a meditation training course may give better results, but to start out, just pay attention to your breathing, or imagine ascending or descending stairs. The goal is to stop thinking and enter a quiet, comfortable state, and from there slip into a lucid dream.  Keep in mind that "Wake Induced" lucid dreams are rarer and more difficult than dreams that become lucid after you're already asleep. There are many meditation guide videos online specifically designed to help you lucid dream. One common experience among first-time lucid dreamers is waking up due to the excitement of having a lucid dream! Usually, you'll get some warning beforehand as the dream feels "unstable" or you begin to notice sensations from the real world. These techniques can help you keep the lucid dream going:  Spin your dream body around or fall backward. Some people report that this helps, although the reason is unknown. In the dream, rub your hands together. This can distract you from the sensations of your actual body. Continue doing whatever you were doing before the dream became unstable, asserting that you are still in the dream. This is much less effective than the techniques above. If you send a different sound frequency to each ear, your brain will interpret the two sound waves' overlapping pattern as an audio beat even though no beat is included in the sound. This definitely changes the brain's electrical activity, but so far scientists are unsure whether this can actually stimulate lucid dreaming. There are many websites out there with collections of binaural beats, so it's easy to try it out if you can sleep with ear buds in. Most would-be lucid dreamers use beats that mimic Theta brain waves, which occur in REM sleep, but some swear by Gamma or Alpha beats instead, or a progression through several types. Binaural beats can come with soothing background music, or just the beat itself. . Gamers report a much higher rate of lucid dreaming than the general population....


Медитируйте Практикуйте технику заземления. Попробуйте удерживать равновесие с помощью соответствующих асан. Составьте список дел, которые вы можете выполнить.  Придерживайтесь установленного распорядка

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. Meditation is a great way to focus your mind on body and breath, rather than on whatever may be bothering you. Find a comfortable spot free from noise and distraction. Try meditating for a few minutes at a time and as you get more comfortable, you can practice this more frequently and longer. Sit comfortably for a few minutes and take note of how you’re breathing. Deliberately take a few slow, deep breaths and focus on how and where the breath flows through your body. Notice any distractions that come up, but always return your attention back to your breath. Repeat 6 to 8 times. Grounding techniques help to keep you present and focused on reality, rather than on what may be bothering you or causing you anxiety. You can practice grounding anywhere by simply focusing in on one of your five senses. For example, concentrate your mind on hearing everything in your space, focusing on a certain color in your surroundings, or feeling everything your body is in contact with. Notice the details and say out loud the sensations you're experiencing. Yoga is a great way to stay present and focused on your body and breath. Try staying in a yoga balance pose, such as tree pose. Focus your attention on your muscles and keeping your foot firmly planted on the ground. Every time you sway represents your mind wandering. When something’s bothering you that you cannot control at the moment, make a list of what you can do, then attempt to cross something off the to-do list. This will help you to re-focus on something different and will give you back a sense of control. Write down a list of everything you want to do and are capable of doing, then separate everything into three categories:  What you can do today. What you need to get done soon, but not immediately. What can wait a few days or longer. . To help keep you energized and focused on important things, try to stick to a routine. Set regular times for meals, sleeping, working, exercising, and socializing with others. This will train your brain to stay on track and will help...


Медитируйте для успокоения ума и концентрации. Сделайте зарядку. Хорошо позавтракайте. Проведите время с близкими. Выразите свою благодарность.

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Many successful people engage in some type of spiritual practice in the morning, either meditation or prayer. Take some time for this type of devotion – it can help you to clear your mind for the busy day to come and be able to focus calmly on what is most important. There are many ways to meditate. Some people simply breathe deeply and focus on their breath going in and out. Others use guided meditation recordings or videos, which are widely available for purchase or online. In a guided meditation, there is usually relaxing music and a voice that talks you through breathing and mind-clearing or focusing thoughts. Morning exercise is a great way to fill your mind and body with energy for a great day ahead. People who exercise in the morning are most likely to keep up their exercise routine than people who exercise at other times of day. And morning exercise is a great way to prevent stress and anxiety, and to lower your blood pressure.  Take some time to stretch your body. Stretching can lower blood pressure, decrease inflammation in your body, and even promote weight loss. Try a morning yoga routine or some simple stretching exercises.  Lay out your workout clothes the night before. Or, if you exercise in comfy casual clothes, you can even try wearing them as your pajamas. Jump straight out of bed and onto the treadmill using this strategy.  Sign up for a fitness class with a friend to keep yourself accountable. If you register and pay for a fitness class in advance, and have a friend expecting you to show up, you may be more likely to stick with the morning exercise that will help you make a great start. There’s plenty of advice out there about the best things to eat for breakfast. Some swear by green smoothies (fruit and kale or spinach are common ingredients). Others believe in a high-protein breakfast. Find out what’s best for you and remember that your body and mind need food in the morning to fuel a productive day. A healthy breakfast includes whole grains, lean protein, low-fat dairy products, and...


Медитируйте каждый день. Занимайтесь йогой. Регулярно занимайтесь спортом. Высыпайтесь хорошо. Будьте организованными. Общайтесь. Смейтесь. Устройте день спа-процедур. Отключайтесь от сетей. Сходите к врачу.

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every day. Meditating for at least 15 to 30 minutes each day physically changes your brain, making you less anxious, and more rational and empathetic. In addition, research has shown that meditation enhances concentration and improves sleep.  The four best times of day to meditate are first thing in the morning, whenever you’re stressed out, on your lunch break, or at the end of your workday.  Meditating right before bedtime is not recommended, as you are more likely to relax into sleep. With meditation, you want to ensure that you remain fully awake. Besides increasing your physical strength and flexibility, yoga changes your brain. Research suggests that in addition to reducing stress, anxiety, and depression, yoga protects the brain from shrinking with age.  Interestingly, yoga prevents shrinking mainly in the left hemisphere of the brain, which is associated with positive emotions such as joy and happiness.  Along with meditating, yoga will also help you be more present — or “mindful” — in your everyday life. . Research shows that exercise can help offset the cognitive decline brought on by aging and increasingly sedentary lifestyles. It’s also an effective stress reducer that helps improve your mood and boost your self-confidence.  Studies recommend at least 150 minutes per week of moderate aerobic activity such as brisk walking, or 75 minutes each week of vigorous activity such as jogging.  Choose something you enjoy — if you hate running, don’t force yourself to run three times a week; swim or join an exercise class or sports club instead. Be realistic about how often you can exercise. If you know you can’t do 30 minutes of walking each day, 5 days a week, break it into smaller increments of 10 minutes here and there. . On average, adults need between 7.5 and 9 hours of sleep each night; children and teenagers need even more (between 8.5 and 18 hours, depending on their age). When we consistently sleep poorly, we are more likely to suffer from stress, anxiety, poor memory, and many other undesirable...


Медитируйте, чтобы улучшить свое восприятие. Узнайте о различных видах медитации. Старайтесь заниматься медитацией ежедневно.

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Buddhists have been practicing meditation for more than 2,500 years. Now roughly 10% of Americans meditate as well. Several studies have been conducted showing that meditation can significantly improve perception. Participants in one study were able to detect small visual variations. They had abnormally long attention spans as well. Another demonstrated that the regions in the brain associated with a) sensitivity to body signals and b) sensory processing have increased grey matter when a person regularly meditates.  Grey matter is a type of tissue in the Central Nervous System that processes information and triggers a sensory response to it.  It is believed that meditating creates more neural connections in the prefrontal cortex of the brain. This region processes sensory information, handles rational decision-making and regulates the amygdala. Teaching yourself to relax, to tune things out, and to be receptive – rather than reactive – to the moment enhances your ability to receive cues around you. Meditation is an umbrella term for the ways you can achieve a relaxed state of being. Different types of meditation have different meditative processes. Here are some of the most widely practiced types of meditation.  Guided meditation is led by a teacher, therapist or guide who talks you through visualizing images of people, places, things and experiences that you find relaxing. Mantra meditation involves repeating a calming word, thought or phrase to prevent distracting thoughts from entering your mind. Mindfulness meditation asks that you focus on the present moment and your breathing. Observe your thoughts and emotions without judging them harshly. Qi gong combines meditation, physical movement, breathing exercises and relaxation to restore balance in your thinking. Tai chi is a form of the Chinese martial arts, but movements and postures are slow. You need to also focus on deep breathing. Transcendental meditation involves silently repeating a personal mantra – a word, sound or phrase – to get your body into a...


Медитируйте. Записывайте свои чувства. Занимайтесь спортом. Балуйте себя. Визуализируйте разные варианты выражения чувств в определенной ситуации.

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. Meditation is a powerful tool that can help you focus your energy and calm yourself down when you are feeling stressed or anxious. To begin meditating, find a quiet and comfortable place to sit. Start by taking a normal breath, then take a deep breath by slowly inhaling through your nose and allowing your chest rise as your lungs fill. Then slowly exhale through your mouth. As you are breathing, think about each feeling, where it came from, and how you want to respond to it. Get in the habit of writing your feelings down on paper or in your phone. Putting your feelings into a tangible form will help you organize and clarify your feelings. Journaling has been shown to drastically reduce stress, strengthen the immune system, and increase overall well-being.  Try to set aside just 20 minutes per day to journal. Don’t worry about grammar or punctuation. Write quickly to block out any unnecessary thoughts. This is your own personal journal so do not be afraid if it is incoherent or illegible.  First, try writing about a good experience to anchor your thoughts, and then move on to how that experience made you feel. Try to describe your feelings in terms of colors, weather, or music. For example, if you felt happy today, describe what color or what kind of weather your happiness would be. For the days that seem unbearable and are filled with excessive anger, stress, and anxiety you need to find a release for those feelings. You cannot keep them bottled up inside because that will only lead to heightened negative feelings and even depression or physical problems. Other ways to release your feelings are to do yoga, give yourself gentle face massages, and engaging in activities you enjoy. When feeling positive feelings such as excitement, happiness, contention, and joyfulness, keep the up the momentum and treat yourself by going shopping, indulging in a dessert, or going out with friends. By using positive reinforcement to reward yourself for these good feelings, your brain begins to associate that when you feel good...


Медитируйте. Используйте позитивные отвлечения, если вам не подходит медитация. Будьте общительны. Занимайтесь творчеством. Своевременно обращайтесь за помощью.

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Numerous studies have shown that mindfulness meditation substantial reduces pain. In fact, recent studies suggest that meditation may be able to actually change how the brain processes pain. Done correctly, meditation can help pain suffers move their focus from their body.  Begin simply, with brief sessions of 10 or 15 minutes so that the practice does not seem too overwhelming or burdensome. Sit in a comfortable position on the floor (or in a chair if your pain limits your ability to sit on the floor). Pay attention to your deep, measured breathing, and focus on an object or on mentally repeating a soothing or uplifting phrase (this is called a mantra). It may take a bit of practice to get the hang of meditation, but it is a powerful way to decrease the intensity of chronic pain. If you're still struggling to mediate, audio guides to mindfulness meditation are available for free from Ronald Siegel, and assistant professor of psychology at Harvard Medical School.  For a short-term dose of meditation's benefits, say a mantra by itself. Repeating a mantra for as little as thirty seconds has ben shown to reduce pain. Many experts suggest picking a neutral or positive work, but research also shows that, for some suffers of pain, shouting a curse word actually works better than saying a neutral word! Pain has a way of absorbing all of our attention, but we can fight back by focusing on things we enjoy, such as watching a movie, playing a game, or spending time with a friend.  Laughter, in particular, has been shown to reduce pain by releasing endorphins. So going to the comedy club or seeing your favorite comedy film might, quite literally, be a form of medicine. Listening to music is another activity shown to be especially successful in helping people with chronic pain. Studies have shown that listening to music as little as one hour a day reduces chronic pain. Music decreases pain and feelings of depression while increasing the listener's sense of power. Studies show that “pleasing” music, in particular, offers...


Медитируйте. Научитесь позитивному взаимодействию. Действуйте только после того, как успокоитесь. Относитесь к себе и другим с состраданием. Обратитесь за профессиональной помощью, если это необходимо. Высокая эмоциональная чувствительность может быть связана с депрессией или другим расстройством. Будьте терпеливы.

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Meditation, especially mindfulness meditation, can help you manage your responses to emotions. It can even help improve your brain’s reactivity to stressors. Mindfulness focuses on acknowledging and accepting your emotions in the moment without judging them. This is very helpful for overcoming emotional over-sensitivity. You can take a class, use a guided online meditation, or learn to do mindfulness meditation on your own.  Find a quiet place where you won’t be interrupted or distracted. Sit upright, either on the floor or in a straight-backed chair. Slouching makes it hard to breathe properly.  Begin by focusing on a single element of your breathing, such as the feeling of your chest rising and falling or the sound your breathing makes. Focus on this element for a few minutes as you take deep, even breaths. Expand your focus to include more of your senses. For example, start to focus on what you hear, smell, and touch. It can help you to keep your eyes closed, as we tend to get visually distracted easily. Accept the thoughts and sensations you experience, but don’t judge anything as “good” or “bad.” It can help to consciously acknowledge them as they arise, especially at first: “I am experiencing that my toes are cold. I am having the thought that I’m distracted.” If you feel yourself getting distracted, bring your focus back to your breathing. Spend about 15 minutes in meditation every day. You can find online guided mindfulness meditations from the UCLA Mindful Awareness Research Center and BuddhaNet. Sometimes, people become over-sensitive because they have not communicated their needs or feelings clearly to others. When you are overly passive in your communication, you have trouble saying “no” and you do not communicate your thoughts and feelings clearly and honestly. Learning assertive communication will help you communicate your needs and feelings to others, which may help you feel heard and valued.  Use “I”-statements to communicate your feelings, e.g. “I felt hurt when you were late to our date” or...


Медитируйте. Носите браслеты для точечного массажа. Попробуйте иглоукалывание. Попробуйте гипноз.

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Stress can exacerbate the symptoms of morning sickness, so meditating on a daily basis can help you to relax and let go of anxiety. Take some time to yourself, find a quiet space to sit, then close your eyes and focus on your breathing.  Having some soothing music or water running in the background can help to create a calming and peaceful atmosphere. Pilates and yoga can also help you to relax and take your mind off things, while allowing you to get some gentle exercise as well. Acupressure wristbands are said to help relieve symptoms of nausea and vomiting and are often used to ward off seasickness. They work by stimulating an acupuncture spot located on the underside of the wrist. Some women claim that acupressure wristbands have helped to relieve their morning sickness, though there is no medical evidence to support this claim. Acupressure bands are relatively inexpensive and can be found at most drugstores. Studies have shown that acupuncture can help to significantly relieve morning sickness. Just do some research to ensure that your chosen acupuncturist has experience treating nausea in pregnant women. Hypnosis has been shown to help with symptoms of nausea resulting from chemotherapy, so it may be something that's worth a try if nothing else seems to be working.The term morning sickness is a misnomer, as pregnant women can experience nausea and vomiting at any time of the day. While there is no cure for morning sickness, there are a number of things that soon-to-be moms can do to help alleviate feelings of nausea. Remember that what works for one person may not work for another, it's a process of trial and error!


Медитируйте. Посмотрите фильм. Проводите время с друзьями. Поезжайте покататься на машине. Читайте. Перед тем как идти спать, успокойтесь.

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Meditating is a great way to relax your mind, and you can meditate almost anywhere and at any time. Just pick a quiet place where you can sit on level ground and close your eyes. Cross your legs and keep your hands on your lap. Focus on inhaling and exhaling, and let your body be governed by your breath. Keep as still as possible and avoid fidgeting.  Be aware of what you can't control. Focus and absorb the smells and sounds around you. Clear your mind. Don't think about how much work you have left to do, or about what you're going to make for dinner. Just focus on clearing your mind and managing your breath. Relax every part of your body. You can focus on one part of your body at a time until you feel that every part of you is loose and relaxed. Going out to the movies or watching a movie on television can help you escape into another universe and to take your mind off of your own problems. When you watch a movie, try to clear your mind as much as possible and think about what the characters are doing and saying instead of what you're going to do or say after the movie.  Pick a comedy or a romantic film for maximum relaxation. Anything too violent or gory will only make you stressed or anxious and will make it harder for you to sleep. If you're watching a movie on television, skip the commercials. Either use DVR to watch the movie without commercials or just walk away and take a quick break during the commercials. Otherwise, you may feel more frenzied and distracted from the influx of mixed messages. Spending time with friends is a great way to relax. There are a variety of ways that hanging out with friends can help you relax, whether you're laughing over a board game or having a catch-up session over coffee. Spending time with your friends can make you wind down and spend time talking about your feelings, which will make you feel less stressed. Here's what you can do:  No matter how busy you are, make sure to spend time with your friends at least twice a week if not more. Plug social events into your...


Медитируйте. Сосредоточьтесь на своих чувствах. Старайтесь ценить мелочи. Учитесь видеть вещи с другой точки зрения.

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The basic goal of most meditations is to focus on the present moment without distraction or disturbance. This may sound easy in theory, but it can take a lot of work to cultivate a mindful meditation practice. However, any effort you put into meditating will reward you with a sense of calmness and an enhanced perspective of the present.  Choose whether to meditate while sitting comfortably or while walking slowly through a peaceful environment. Focus on your breath. Take deep breaths down into your diaphragm, feeling your belly rise and fall with each breath. Scan your body and notice any physical sensations you're experiencing. You might feel the air moving through your nostrils, the sensation of the floor underneath you, a sense of calm, or even a sense of fear/anxiety. Do not judge the sensations you notice, and do not try to hold on to them. Simply acknowledge their existence and let go of them. Any time a thought enters your head, do not force it away or cling to it. Much like the sensations you noticed, you should acknowledge that thought's existence and simply let it go. Any time you lose focus or become distracted, return to your breathing and focus on the sensation of each breath. Your brain has a seemingly endless river of thoughts rushing through it at any given moment. These thoughts help you most of the time, but they can be distracting or even damaging. The best way to quiet your mind is to focus on what's observable. Take note of concrete, tangible sensory information, and force your mind to dwell on the sights, sounds, smells, tastes, and physical sensations of your environment.  Look around you and notice the intricate arrangement of the world around you. Let yourself listen to the sounds of your environment. If you are in a noisy area, like a crowded coffee shop, try to listen to the steady hum of all the voices together instead of trying to single out individual sounds. Feel the chair/couch/floor under your bottom, and take note of the ways your legs and rear end feel against that surface....


Медицинские препараты. Экстракорпоральная ударно-волновая литотрипсия. Уретроскоп. Чрескожная нефролитотомия . Лечение щитовидной железы.

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If you have trouble passing small stones on your own, your doctor may prescribe a type of medication called an alpha blocker, which relaxes the muscles in your ureter to help you pass the stones more easily. This should be sufficient for smaller stones, but you may need extra help to pass larger ones. If you have uric acid kidney stones, then a course of potassium citrate might be in order so that the stones dissolve on their own. This procedure uses sound waves to break up large stones, making them easier to pass. Since the procedure can be painful, patients are usually placed under anesthesia during the 30 to 45 minute process of pulverizing the stones. This is an effective treatment, but it can cause bruising and pain as the small pieces of stone eventually pass. Stones that are too large to be broken up with shock wave therapy, but too small to require surgery may be removed with a scope that is inserted into the ureter. Once the stone is located, it is broken up using small tools. Since the procedure can be painful, it usually requires either local or general anesthesia. For large stones that can't be broken into bits using shock wave therapy, surgery may be required to remove them. A small incision is made in the patient's back, and a tiny instrument is inserted to remove the kidney stone or stones. The surgery requires an overnight stay in the hospital. In some cases, calcium kidney stones are caused by hyperparathyroidism, which is when the parathyroid glands produce too much parathyroid hormone. This can happen when a small tumor grows on a parathyroid gland, or when a separate condition causes the parathyroid to overproduce parathyroid hormone. Once your doctor has determined the cause of the hyperparathyroidism, he or she will recommend the proper course of treatment to correct the problem.


Медицинское предписание. Соблюдайте режим. Убедитесь в полном излечении.

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After your doctor or physician has diagnosed you with a tapeworm infection, he or she will prescribe an oral medication. Tapeworms are treated with three common prescriptions: praziquantel, albendazole, and nitazoxanide.  The variety your doctor prescribes will depend upon the type of infection you have contracted. In addition to properly taking your medication, it is important to avoid reinfecting yourself (or infecting others). Tapeworm medications do not affect the parasites' eggs, so you can reintroduce the infection if you neglect good bathroom and kitchen hygiene. If more serious infection such as cysticercosis is involved, your doctor may recommend a longer and more involved treatment regimen.  Treatment may include prescription drugs, anti-inflammatory, and anti-epileptic therapy, or surgery. Your physician will want to re-evaluate you after you have been taking your medication for some time.  Depending on the severity of the infection, this can be anywhere from one to three months after you begin treatment. Prescription medication is 85 to 100 percent effective.  Effectiveness depends on the type of tapeworm and the location of the infection.


Медленно выдувайте воздух изо рта, экспериментируя с положением языка. Настройте громкость и высоту. Поэкспериментируйте с модуляцией и положением высоты звука.

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Though you want the air passage along your palette to be narrow, too little space produces just as breathy a sound as too much. Similarly, you must work to find the ideal distance between the front of your tongue and your teeth. Once you strike a balance between these two, you will be able to move your tongue back and forth in your mouth to produce different pitches. It's all with the tongue and the cheeks. When you "blow" air through your lips, the main problem is either you're blowing too much air, or the pucker is not quite right. A larger pucker (larger 'o' shape) and more air will increase volume; a smaller 'o' and less air will make your whistle quieter. It's important to pucker, but not too much; just enough to make a small 'o' with your lips. Try blowing; and if there is a sound, move your tongue around to how and what position gives you the best tone and output. The pitch comes from the amount of volume (physical volume) in the cavity you create between the opening in your lips and the back of your throat. The smaller this is, the higher the pitch will be and thus the larger this cavity is, the lower the pitch will be. In other words, the closer your tongue is to your mouth, the higher the pitch you produce. There are many ways of modulating the pitch of your whistle with your tongue: you can slide it back and forth like one of those cane whistles (actually very much like one of those) or you can bend it up and down creating a smaller or larger space. As you get better, you can use your throat as well to expand this area and reach even lower notes. The vibrato effect comes from moving your tongue back and forth very slightly to waver from two notes. As said before, it's all with the tongue and cheeks and practice. If you can whistle, whistle all the time.