Научитесь контролировать приступы паники. Контролируйте свое дыхание. Научитесь перенаправлять свои эмоции. Узнайте, как подготовить свой мозг направлять все усилия на выживание.

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Panic attacks occur when your brain is overcome with signals from bodily systems, such as the adrenal gland. These attacks are characterized by physical distress such as shortness of breath, fear, and vertigo. They can be brought on by stressful situations or a psychological trigger from a past event.  To avoid panic attacks, try to stay away from smoking or caffeine. (You may be forced to do this in a doomsday scenario in any case.) Work on controlling your breathing and focusing on taking control of your body. Understand what triggers your panic attacks and try to acknowledge the stress. If you think through what makes you panic, you can work to mentally overcome or avoid the trigger. Studies have shown that you can reduce stress by practicing deep breathing techniques. To practice these techniques you must be in tune with your body.  Try to practice deep breathing by focusing on deep breaths through your nose and out through your mouth. Try and relax further with each breath and develop a consistent breathing routine. Yoga is also a helpful way to practice healthy breathing techniques. There are many helpful tutorials online to teach you basic yoga techniques. Some basic poses that can help your breathing techniques include warrior pose and sun salutation. Transference, or re-directing your emotions, is the conscious act of cognitively switching off or moving past strong emotion. This takes time and practice and may not be an easy skill to develop.  Learn to recognize your emotions first. This may seem difficult. Practice by writing down the strong emotions you feel and what is happening in your environment. This journal will help you to associate situations with emotions. Then, try to mentally stimulate another emotion. For example, if you know something triggers panic in you, try to embody a sense of calmness. Practicing this will help you do this automatically, although it may be difficult. You never want to “space out” during a doomsday event.  However, learning to disconnect from your emotions and...


Научитесь контролировать свои чувства. Примите свои чувства. Записывайте свои чувства. Не изводите себя. Не забывайте о плохом. Не нужно ненавидеть человека. Обсудите свои чувства с надежным человеком. Не зацикливайтесь. Сохраняйте терпение. Сохраняйте положительный настрой.

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Studies have shown that we have a better chance of regulating our feelings when we view them scientifically, as controllable (albeit perhaps unexpected) points of data in the experiment of life.  If you received unexpected results in an experiment, you’d examine the experiment, see where it deviated, and look at the results in light of the deviation. You’d then come up with a plan for your next steps. It may feel sociopathic, but it really can help to approach your broken heart in this way. It may not feel as though you have control over your feelings right now, but with some persistence, you can train your brain to respond in a controlled manner — for example, to view things calmly and objectively instead of taking them personally. Losing someone you love can throw you through a tornado of emotions: shock, numbness, disbelief, anger, sadness, fear — even relief and happiness. You might even feel some of these at the same time.  Instead of fighting your feelings, try to accept them and allow them to just be. It can help to take a step back and try to observe your emotions, detach yourself from them. Remind yourself that what you’re feeling is totally natural. You might say to yourself, “I’m grieving the loss of this relationship, and these are the feelings involved with that.” You can do this by writing them down or even recording yourself speaking about them. The important thing is not to keep your feelings bottled up inside, as this can make it more difficult to move on.  Some experts recommend journalling every day. This can help you get in touch with your feelings and even figure out how to get over them. If you’re out and you feel the need to vent, use a notepad or a note-taking app on your phone to jot down what you’re feeling. Recording your feelings can be particularly useful when you want to communicate with the person you miss or are upset with. Instead of contacting them, write them a letter or record yourself saying what you'd like to say to them. Do not send them the message though. This is just...


Научитесь контролировать свой гнев. Работайте над сочувствием. Доверяйте себе.

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You absolutely have a right to be angry with people who hurt you when you were in a vulnerable position or that took advantage of you. But this anger cannot be transferred to every person you meet. Carrying around anger and distrust toward people hurts you most. Anger management techniques can help you reduce stress levels and improve your relationships. You can learn to become a better communicator, solve problems, and think differently. If you have problems trusting others (especially friends, family, or a significant other), turn the tables on yourself. Think about how you would feel if someone you cared about or spent a lot of time with didn't trust anything that you did or said. Think about how it would feel if someone kept badgering you about your whereabouts and thoughts. How does that make you feel? Suspicious probing is unpleasant at best, and downright invasive and unsettling at its worst. If you feel prejudiced, find commonalities that you may have with the person you distrust. Build a relationship with them, be curious about their life, and remind yourself that they're human just like you. While you're learning to trust others, choose to trust yourself as well. By seeing the world suspiciously, you can project your own unresolved fears onto others. There are many genuine and true people out there. Put the focus on yourself and learn to trust yourself first. Remove people from your life that doubt your abilities or say you can't succeed. Keep your commitments to yourself by following through on things you want or need to do. When you say you're going to do something, know that you will do it. For example, if you say that you're going to go exercise today, know that you can and will follow through on that commitment.


Научитесь лучше общаться с другом. Определите ожидания от дружбы. Научитесь прощать.

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In all relationships, communication is key. Many fights and misunderstandings stem from a lack of communication. Going forward, it's important to be 100% honest about your actions and feelings in your friendship.  If an issue arises in the future, make it clear that you'd like to resolve those issues by talking with each other instead of talking to other people or doing something that either of you may regret. Bring issues up immediately instead of bottling up your feelings. When we suppress feelings and emotions, we are more likely to boil over and say or do something we regret. If a problem arises, address it right away. It is important to know what you and your friend expect out of a friendship in order for it to work. For example, you may deal with situations differently, or some things may bother you more than others. This is why you must establish expectations.  Tell your friend what you need from them in a friendship. Being honest will help your friend to better meet your needs. Explain to your friend what you need from them using the "I-message" formula: "I feel _____ when you _______ and I need for you to _______." Refrain from assigning blame to your friend, though. Ask your friend what they need from you in a friendship. Again, friendship is a two-way street. Therefore, you need to meet your friends needs as well. Ask them to be honest about how you can be a better friend to them. Be ready to meet both needs. Resolution begins when you start understanding each other and the situation. As you hear similar needs from each other, the differences are put aside and you are able to work things through. It's impossible to move forward if you are unable to forgive. Holding onto anger or grudges isn't healthy for you and will ruin any chance you have of a real friendship. It takes a lot of strength to forgive, but it will help you grow as a person and as a friend.  Tell your friend that you forgive them – it is an important factor in rebuilding trust for both of you. It will mean a lot to your friend to...


Научитесь любезно улыбаться. Используйте открытый, приглашающий язык тела. Установите визуальный контакт. Кивните головой. Немного приблизьтесь. Поймите силу прикосновения. Продемонстрируйте уверенность в себе. Будьте джентльменом.

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A well-timed smile can work wonders. Make your smile look as natural as possible, and use it to express self-confidence and an appreciation of the company you're presently keeping.  Smiling is especially important if you are trying to make a good impression on a woman. Typically speaking, a man has more physical power than the average woman has. Most women know this and will stay away from you if they perceive you to be potentially dangerous or violent. Smiling sends the message that you are friendly and less likely to be a threat.  Make sure that you are smiling and not leering, though. An appreciative grin or quick flash of your pearly whites is all it takes. If you stare her down hungrily with a huge smile plastered across your face, you could end up seeming more creepy than suave. While there can be some appeal to a guy who seems a little aloof, aloofness and suaveness do not blend well. If you want to be a suave gentleman, you need to use body language that seems warm and welcoming so that the people around you feel comfortable.  An example of closed body language would be crossing your arms. This puts a physical barrier in between you and he person you are speaking to. Likewise, pointing your body or head in a direction pointing away from the person you're talking to conveys the message that your attention is directed, in part, toward something else.  People revert to closed body language because it feels safer and reduces the risk of rejection. To seem suave, you need to expect and invite people to accept you, which requires open body language. Eye contact lets the people around you know that you're listening and paying attention to them. Plus, focusing on eye contact can prevent your eyes from straying to other areas that you could get in trouble for staring at.  Direct eye contact can also make you seem more attractive to women. It produces a physiological response that keeps the brain interested, and as a result, you seem more interesting, as well. There is such a thing as too much of a good thing,...


Научитесь любить других людей. Задавайте вопросы. Сохраняйте верность. Предлагайте поддержку и наставничество.

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Many bad personalities develop because people do not want to forgive each other and find themselves overwhelmed with hate and anger. Try to find love for everyone. Being an inquisitive person is part about caring for other people, and it will also make you a more interesting person in turn. Try to find out what others find interesting and important. You’ll learn a lot and you’ll help them feel valued. Don’t betray those who are close to you. Your loved ones will appreciate you more and more if you remain loyal. Stick with the people you love through thick and thin. You can push through a rocky part in your relationship if you remain loyal to the person. Don’t try to act like you know everything, but always try to offer a helping hand to people when possible. This could be something as simple as helping a friend move out of their house or offering more involved support, like life guidance. Offer whatever insight you may have, but don’t try to sway them too far in one direction. Respect people’s decisions and opinions.


Научитесь любить животных. Относитесь к мужчинам правильно.

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Just about every country girl loves horses. Dogs and cats make good pets, in pairs or threes. If you've lots of space, consider fostering animals too. If you want to date a country man, make sure you treat him great and with respect. But don't be his doormat. Never take any crap from him, and make sure he treats you with just as much respect. If he doesn't, he's not worth a girl like you.


Научитесь любить свое тело. Улыбайтесь. Проводите меньше времени с людьми, жалующимися на жизнь. Осознанно повышайте уверенность в себе. Воспитывайте в себе смелость. Обратите внимание на то, как вы воспринимаете окружающих вас людей.

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Focusing on what you need to improve before you’ll allow yourself to feel confident is a losing game. Once you realize that your body is perfect, just the way it is, you’ll feel a lot better about putting on any kind of bathing suit.  It will help to remember that you’re probably the only one focussing on your perceived flaws. Other people are more aware of whether or not you’re having fun, or appear to be down in the dumps. If you find yourself thinking negative thoughts, force your attention onto something positive. For example, follow the negative thought, “I hate how large my thighs are,” with the positive twist, “but my collarbones are gorgeous.” The simple act of smiling communicates self-confidence and friendliness. When you smile, people are more likely to smile back at you. You’ll likely return the smile, and feel more confident.  When you’re smiling, your voice will sound friendlier and more pleasant to listen to.  Smiling releases endorphins, which bring about good feelings and greater confidence. Laughing is good for your body as well. It stretches your muscles, and helps your release tension. If your friends are always complaining about their own bodies, chances are you’ll be tempted to join in with them. This won’t do your confidence any favors. Instead, make an effort to hang out with friends who are proud of who they are. Confidence is contagious!  Remember, the more you complain about your own perceived flaws, the more you’re likely to start to believe they’re real. If your friends start criticizing their bodies, disengage. Change the subject, laugh it off, and don’t allow yourself to start the cycle of complaining. Set the timer for 5-10 minutes, and take that time to meditate on self-compassionate loving thoughts. Deciding to refrain from negative self-judgment is a discipline that needs to be actively practiced and honed over time.  An example of a positive meditation that you can focus on might be: “I am loved,” or simply the word “love”. Concentrate on the feeling of your breath. If you...


Научитесь любить себя. Оцените свои уникальные качества. Ухаживайте за своим телом. Проводите время с людьми, с которыми вы чувствуете себя хорошо. Чтобы почувствовать уверенность в себе, старайтесь выглядеть уверенным человеком.

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Truly loving yourself can take a lifetime, so why not start today? Be comfortable with the way you look, smell, sound, act, and react to situations. Work on finding a happiness from within and letting it radiate out. If you don’t love yourself, then it won’t matter how many other people do. It’s just like thinking that you’re beautiful – you have to feel it first before it matters if anyone else does. Give yourself enough “me time” to learn to really love the person you are, to do the things that matter to you, and to quiet your mind so you can focus on what’s right in front of you. If you’re feeling really overwhelmed by the world, give yourself a day of silence to avoid television, the Internet, your phone, or any other distractions. Focus on just inhabiting your own mind and body. Feeling different from other people is normal.  What’s difficult is accepting and embracing your differences and standing by who you are.  Start by getting to really know yourself; what you like doing, what makes you feel happy, and what sets you apart from other people.  Then work on accepting that other people may not always accept or understand those things, and that is okay. Think of your unique qualities as some of your most important features.  They are the things that make you who you are, and help you stand out as an individual. Make sure to get at least 7-8 hours of sleep, to shower daily, and to pay attention to hygiene. You may not feel comfortable in your own skin because you’re always feeling tired or unhappy with the way you feel. Taking the time to maintain your health can help you fix that. Take long baths. Pamper yourself. Make sure to eat three balanced meals a day. All of this will make you feel happier to be who you are, and happier about sharing that with the world. Taking care of your body doesn’t mean putting on makeup and looking like a model when you leave the house. It just means giving your body the time and effort it deserves. A big part of embracing who you are and feeling comfortable in your own skin...


Научитесь магии прикосновений. Испробуйте новые сексуальные позы. Занимайтесь сексом в новых местах. Не бойтесь рисковать. Будьте смелой. Будьте дерзки.

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If you want to be able to make your man happy sexually, then you have to know how to touch him to turn him on. Each man is different, but there are a lot of places where almost any man would like to be touched to get him in the mood. Here are a few love locations to try:  Touch him behind his ear or whisper into his ear, letting your lips graze his inner ear. Kiss the front and back of his neck, nibbling on it just the tiniest bit. Give him a sensual shoulder massage and see if it leads to something more. Gently caress the back of his head when you're kissing. Place a hand on the small of his back when you're talking. Plant a hand firmly on his chest. If you want to make your man happy sexually, then you can't do the same old thing every time. You should be willing to experiment and to try new positions -- as long as you feel comfortable doing it. If you're always kissing in the same position, with him on top of you, try switching it around so you're the one on the bottom -- and the same goes for sex.  Not every new thing you try will feel great -- but be open to the process. You can go back to your old favorite positions and try new things in the middle.  Let him lead the way. He may have an idea of what he wants. If not, you can try something new first. If you want to keep your man happy, then you shouldn't just hook up in the same part of your bed every time. Instead, try moving around your home or apartment and exploring every nook and cranny with your bodies. Don't be afraid to try hooking up outside the home, whether you check into a hotel in your town or take a romantic vacation.  Don't underestimate the good old movie theatre make out. Kissing in the car is another old favorite. Get frisky in public. Find a deserted and romantic location and have fun with your man. To please your man sexually, you have to be adventurous. This means being unafraid to go new places and to try new things whenever the mood strikes you. To be adventurous, you should be willing to try new things, from skinny dipping to...


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

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


Научитесь находить надежные источники информации. Читайте книги и другие материалы. Смотрите образовательные видео по той теме, которая вас интересует. Наблюдайте за происходящим вокруг. Попрактикуйтесь.

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If you are going to be teaching yourself, you will need to know how to find good learning resources. There is a lot of information available that is not reliable, so be very careful about where you look. These guidelines apply to all media, including articles and videos.  Academic journals are a great source of reliable information. If you don't have access to any other databases, try doing a search on Google Scholar to find articles.  Look for websites that are published by reputable organizations, including major new outlets, government agencies, and professional associations. Avoid relying on personal blogs and web forums for information. If you have any doubts about the quality of your source, always verify the information by looking for another source. Look for non-biased sources. A source that appears to be selling a product may not provide objective information. There is a plethora of information out there for anyone who is willing to read it. No matter what you want to learn about, chances are there is a book or website that can teach you everything you need to know.  You can find information about pretty much anything online, so start searching for answers to the questions that interest you. You can access peer-reviewed published work through journal databases like LexisNexis and JSTOR. You need a subscription to access these databases, but they may be free for you if you are a student. Many classic works of literature are available for free on websites like Project Gutenberg. Your local library is a great resource for free reading material, so take advantage of it. While a lot of information is available online, not everything is. Reading isn't a great way to learn for everyone, but luckily it's not the only way to learn. There are tons of educational videos available online that can teach you how to do all sorts of things. Whether you'd like to listen to someone explain a concept or watch someone perform a task, videos can be very helpful learning resources.  YouTube is a great resource for...


Научитесь начинать разговор. Поддерживайте зрительный контакт во время разговора. Улыбайтесь людям.

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Popular people are able to easily start conversations with different types of people.  This can be scary or uncomfortable. Smile, make eye contact, and use a conversation starter that makes sense for the situation.  You can always give a compliment.  Try saying, "I love your ____ , where did you get those?" You can simply introduce yourself by saying, "Hi, my name is ___ ." If you are at some type of museum or exhibit, "This piece is really great. Are you familiar with this artist?" or "I love this type of stuff. Do you know of any other places I should check out?" Having a few go-to conversation starters keeps you from getting too nervous when talking to new people. Eye contact takes practice and can be especially difficult if you have low self esteem.  Start with 5 seconds, and work your way up. To break up the eye contact look at another feature on their face (never below the chin, and never over their shoulder),then come back to their eyes.  Making eye contact shows the person that you are interested in them and creates a connection between you and the other person. Make more eye contact when you are listening to a person than you do when you are the one speaking. Look people in the eye and smile when you see them.  It makes you look more attractive and will make the other person feel good.  Smiling will even improve your mood. You will probably find that if you smile at a person, they will smile right back at you because smiling is contagious.  A genuine smile draws other people to you and can help you make new friends.  Smiling signals to other people that you are a happy, positive person; the type of person people love to be around.


Научитесь нести ответственность за себя и свою жизнь. Будьте в курсе событий. Знайте, куда идете. Самостоятельно принимайте решения.

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Part of being self-reliant is undertaking certain responsibilities that enable people to experience independence.  Doing simple things such as paying your bills on time, cleaning up after yourself if you make a mess, and going to work or school on time can help you feel more responsible and self-reliant. If you do not have a job, you have the responsibility of looking for a job, seeking education that will lead to employment, or starting your own business. Information is power, so having information will give you the power to make your own decisions and assert your independence.  Try to be well-rounded and keep up with information about what is going on in your place of business or school, your town, your state, your country, and the world. For example, knowing that a local ordinance determining whether backyard chickens can be kept in your area is coming up for a vote can give you the opportunity to lobby and vote for the ability to keep chickens for fresh eggs. You should have a sense of direction.  Something has to drive you.  For example, if you are attending college, you should at least have an idea of what you want to do after college and what you are passionate about studying.  You should also try to set goals for yourself.  Try setting short-term, medium-term, and long-term goals, then be realistic about what you need to do to meet those goals.  Seek out a career counselor if you are not sure what you’d like to do with your life.  Career self-assessments can be found online. Many websites like this one or this one can offer helpful guidance. Most schools have career centers or guidance counselors available to all enrolled students.  These resources can help you shape a vision for your future. Allowing people to make your decisions for you is essentially giving up your independence and self-reliance.  Assert yourself and make decisions for yourself based on your goals and dreams.  While it is important to be considerate towards other people, it is not necessary to give up your ability to make your own...


Научитесь обрабатывать петли. Научитесь прокладывать ровную отделочную строчку. Корректируйте одежду.

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. Learning to sew buttonholes can be a very useful sewing skill. . Making a professional-looking seam is also an important sewing skill. . Learning how to alter patterns and existing clothes will also be necessary to learn over time.


Научитесь обращаться с пистолетом. Научитесь обращаться с дробовиками. Научитесь обращаться с автоматами. Научитесь использовать стационарные турели. Научитесь обращаться со снайперской винтовкой. Научитесь обращаться с метательным оружием. Используйте бомбы. Используйте ближний бой.

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The side arm in your inventory, pistols can be equipped with a second pistol to make dual pistols. Pistols have infinite ammo and have 15 bullets per magazine; when you dual wield pistols, you have 30 bullets per magazine. You will use pistols if you are knocked down by the zombie hordes.  Always pick up the second to dual-wield when you find it. More bullets to fire. Crouching increases accuracy, to the point where the pistol becomes effective at considerable range. Using the pistol where possible allows you to save your precious primary ammunition for when you really need it. There are 2 types of shotguns. The first is a basic pump action 12-gauge. It holds 8 shells total, and has to be pumped after every shot. The second shotgun is a 20-gauge Riot Shotgun with 10 shell loading capacity. It automatically loads another shell into the chamber after firing, and is very quickly ready to fire again. Excellent for close range combat, especially in swarm situations. The Uzi has a 50 clip load with a fast rate of fire, it is good for swarm situations but you can easily be knocked down when out of ammo. The M16 is faster and stronger and should always be found if you prefer automatics. Dully noted though, both these weapons consume ammo very quickly, so make your shots count. These are similar to the Heavy's minigun in TF2, the minigun can take down swarms of zombies in rapid succession when used. Keep your firing rate broken up though; continuous fire will overheat the turret, and then you are open for attack and are likely to be killed quickly by the Horde. This weapon, with 15 slot clip, can kill normal zombies in one hit to the head. The rifle has a zoom-in feature and preforms superbly in long range combat. With this weapon you also have the ability to shoot through more than one zombie in a successive line.  For example, if there are three zombies standing in a row, one shot with the rifle will kill them all. Also, you are able to shoot and kill zombies through doors, some walls and other items that are...


Научитесь одновременно читать и говорить. Изменяйте интонацию, темп и громкость своего голоса. Говорите четко. Делайте акцент на нужных частях рассказа или стиха. Делайте паузы в соответствующих местах.

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This is really important if you're telling a story or poem by reading it from the page. You can also memorize, which can help, but you want to make sure you know how to read something out loud.  Read it more than once. Especially if you're going to be performing in front of people, you want to read over what you're narrating multiple times, so that you are accustomed to the words and you can look up at your audience. Catch the rhythm of the words. You'll notice for poems and for stories and even stories that are only verbal, that the length of the sentences and the words used create a sort of rhythm. Get yourself accustomed to this rhythm through practice so you can render the story or poem well, out loud. Try to avoid simply reading the story or poem off the page. Narration means that you're taking an active part in engaging your audience and performing the narrative. Look up while you're reading so that you meet the eyes of your audience. To tell the story in an engaging manner you will want to vary your voice in terms of speed, volume, tone, cadence. If you speak only in one tone (monotone) you'll bore your listeners, no matter how interesting the story itself is.  You want your tone to match the tone of the story. For example, you don't want to speak confidingly when you're telling an epic tale (like Beowulf), but you wouldn't want your voice to get all epic if you were narrating a humorous Shell Silverstein poem, or a light fluffy romance. Make sure that you're narrating slowly. When you read aloud, or tell a story to an audience, you want to speak more slowly than you would if you were simply having a conversation. Speaking slowly allows you to capture your audience and allows them to fully appreciate the story or poem. It's good to have water with you when you're narrating and to stop and take a sip so that you can slow down. You want to project your voice, but you don't want to shout. Breathe and speak from your diaphragm. As an exercise to help you figure out how to do this: stand up straight with...


Научитесь определять детали, которые расстраивают вас. Научитесь не жаловаться на людей, которые вам не нравятся. Несите ответственность за свои слова и действия.

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There may be times when you cannot avoid being around a person who is negative. Whether it's a colleague, relative, or neighbor, you may have to be around or (even interact with) negative people from time to time. When that happens, it's important that you recognize the things that set you off and try to be aware of those triggers to avoid getting upset.  Make a list of the people, places, and things that cause you to feel unhappy, angry, or frustrated. Consider why those people, places, and things trigger a negative reaction in you. Think about how those triggers may come up in your day-to-day life, and plan strategies that will help you avoid or minimize these situations. Even though you might feel like venting your frustrations, doing so may actually end up alienating other people. They may be friends with the individual you don't like, or they may just get sick of hearing you say bad things about others. If you constantly complain about someone, the friends and colleagues that you spend time with may even end up wanting to distance themselves from you.  Instead of complaining about the person you no longer wish to be around, make a point of not discussing that person in conversation with others.  Talk with others about positive things that you do enjoy. Otherwise, the person you don't like will end up consuming a lot of your time and energy. When you blame others for your own negative words and actions, it gives that person power over you and subtly takes away your own self control. No matter how upset someone else makes you, it's ultimately your decision to engage with that anger/frustration or to let it go. The things you say or do, even if you do them because of your frustration with someone, are still your choice and your responsibility.


Научитесь определять координаты широты и долготы. Отметьте место, где вы сейчас находитесь, как точку маршрута. Вводите точки маршрута заранее, если не знаете адреса. Подключите GPS к компьютеру, чтобы загрузить данные.

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Latitude and longitude are represented by numbers, known as degrees, which measure your distance from two "zero lines." Longitude measures your distance East or West of the prime meridian, and latitude measure your distance North or South of the equator. This is the most accurate system of measurement for your GPS.  An example (guess where it is!), is 37°26'46.9"N, 122°09'57.0"W. Sometimes direction is noted by positive or negative numbers. North and East are considered positive. The previous example could be written as: 37°26'46.9", -122°09'57.0" If there is no notation, know that the latitude always comes first. Waypoints are saved in the GPS to be viewed later, allowing you to take notes, draw maps, and keep information on the landscape easily. On your GPS, click "Save Location," "Add to Favorites," or "Mark Waypoint."  Complex scientific GPS systems often let you mark specific waypoints -- artifacts, streams, rock formations, etc. The more points your save into your GPS, the more accurate your map of the area when you get home. Plug in the longitude/latitude coordinates of water sources, campgrounds, or ranger stations under "Get Directions" or "Find Location," then save them by clicking "Add to Favorites." You can now access it anytime.   "Add to Favorites" might be labeled by a star or flag as well. Click "Saved Locations" or "Favorite Locations" to see you waypoints anytime. You can click on them to get directions from anywhere in the world. Most complex GPS systems come with software that lets you save your data onto your computer. The program will import your way points and use them to make a map of the area you were in, complete with elevation data and any notes you made on your GPS. If you are mapping a specific area, make as many waypoints as you can for an accurate map. The more data the program has, the better the final product.


Научитесь определять микровыражения Используйте общие фразы. Научитесь распознавать отвращение. Замечайте и избегайте гнева. Замечайте признаки страха. Распознайте грусть. Замечайте радость. Улавливайте презрение. Распознайте удивление.

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. Micro-expressions are honest emotional expressions that cross your face whether you realize it or not. These expressions are separated into seven universal emotions: disgust, anger, fear, sadness, happiness, contempt, and surprise. By teaching yourself to recognize these reflexive facial expressions, you can gain a better understanding of how people really feel about what you are talking about, and you can use this to your advantage when pretending to read minds. Micro-expressions happen very quickly. Even if you know what you're looking for, they can be difficult to spot. You may want to begin by finding YouTube videos online that show these expressions in slow motion to help develop your ability to see these emotions when attempting to "read" minds. Broad statements will act as the net with which you will catch micro-expressions. The subject of your "mind-reading" won't be able to help himself from responding to what you say with micro-expressions, so use whatever general information you have to make these statements in a conversational way. You might make observations about clothing, posture, accessories, or even word choice.  You may want to start off by telling your subject, "First let me ask you a few simple questions so I can harmonize my mind with yours to get a better reading." This way, you can acclimate yourself to your subject's body language while narrowing down what you know about him or her. To give yourself a little wiggle room, you may want to tell people watching that, "Reading minds is very difficult. Sometimes I pick up information from other people and get information wrong. But I assure you if you are patient, I will prove to you I can read your mind." As an example, you might notice your subject is disheveled, but otherwise well groomed, you might say, "Today's been a rough day for you. Or has it been a rough week? I sense that you've been struggling in your personal life lately. Is this true?" The micro-expressions responding to these questions and statements will help you determine...


Научитесь определять настоящее серебро. Спросите друзей или родственников. Разместите объявления. Найдите авторитетных дилеров. Найдите собственные источники. Познакомьтесь с владельцами ломбардов. Поищите серебро в неожиданных местах. Отсортируйте ваше серебро.

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Genuine silver jewelry or silverware will be stamped with the number 800 or 925 or a promise that the silver is sterling (e.g., "Ster," "Sterling" or "Stg"). If you cannot find an identifying mark on your silver, here are three tests you can perform if you're trying to tell real silver from fake silver.    Real silver rings. Either flick a silver coin into the air or tap it with another coin to produce a sound. The sound you should hear with silver is a ringing sound, high-pitched and bell-like. If you flip a 1932-1964 quarter (90% silver) and a post-1964 quarter (90% copper), you should hear the difference immediately.  Real silver melts ice. Place an ice cube on a block of silver or a silver coin and watch the ice cube melt faster than it would if it were merely left out at room temperature. Silver melts ice quickly because it has very high thermal conductivity. In other words, ice "sucks" the heat out of silver.  Real silver isn't magnetic. Get a rare-earth neodymium magnet. Tilt a silver bar at a 45° downward slope, and let the neodymium magnet slide down the bar. On real silver the magnet will make a slow descent down the bar. On non-silver materials, it will either stick to the top of the bar or slide down very quickly. Many people have broken or damaged silver jewelry that they’d be happy to sell at a reasonable price. Some may even give you things for free. Use Craigslist, your local newspaper, or even your local radio station to make it known that you’re interesting in buying scrap silver. Ask around in the community before taking the first deal you see. (Online testimonials should be viewed with skepticism.) If a deal seems too good to be true, it probably is. Using the US Mint's list of recommended dealers is a good starting point. Look at online auctions, garage sales, flea markets, thrift shops, and consignment stores. Online auctions will generally have higher prices, but the trustworthy ones will also have ways for you to verify that what you’re purchasing is actually silver. You can sometimes...


Научитесь определять предменструальные симптомы. Обратите внимание на тяжесть в груди. Обратите внимание на резкие перепады настроения. Обратите внимание на появление прыщей и акне. Обратите внимание на судороги.

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Premenstrual symptoms (PMS) are caused by hormonal changes in your body and they typically occur in the days immediately before your period starts. Some girls experience severe premenstrual symptoms, while other girls do not notice any symptoms at all. The severity of your premenstrual symptoms might also change as you get older. There is no guarantee that you will experience any of these symptoms before your first period, but if you do experience them, there is a good chance that your period is coming! Many girls experience a soreness, tenderness, or swollen feeling in their breasts right before their periods. If you notice this, you should expect your period to come soon. Some girls also experience emotional changes in the days leading up to their periods. It is different for everyone, but you might feel unusually sad, angry, or irritable. These feelings will typically go away in a few days. Acne can occur at any time, so it is not necessarily a sign that your period is coming. However, if you notice a sudden increase in the amount of breakouts you have over a short period of time, it may mean that you will get your period in the next few days. You may experience cramping in your lower abdomen or lower back or a bloated feeling in your stomach right before and/or during your period. These symptoms can range from mild to severe, and they may not be the same every month.  If you experience severe cramps that interfere with your daily activities, you may want to treat them with an over-the-counter pain reliever. Exercise and heating pads can also help reduce your cramps. Talk to your doctor if the cramps are severe and not improved by taking over-the-counter medications.


Научитесь определять разницу между кровянистыми выделениями, связанными с беременностью и ПМС. Обратите внимание на перепады настроения. Обратите внимание на изменения груди. Обратите внимание на усталость. Обратите внимание на головную боль. Обратите внимание на тягу к определенным продуктам. Обратите внимание на изменения в пищеварительном тракте. Узнайте, когда могут появиться симптомы.

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You know what your normal period is like. Whether it's heavy or light, you know what to expect from your period. Implantation bleeding should be lighter than your period, though, because you're not shedding the whole lining of your uterus, plus it usually won't last as long as your period. Implantation spotting normally occurs before the expected period. You should only see a few spots of blood, plus it will be lighter in color, usually pink or brown, as opposed to the bright red of period blood. When you're PMSing, you may have mood swings, but that is also a sign of early pregnancy. In both cases, the moodiness is due to hormonal shifts. Because both PMS and early pregnancy change the hormonal balance in your body, both can make your breasts feel swollen or a little painful. They might feel a bit more full if you are pregnant., Both PMS and implantation can cause you to feel extra tired. When you become pregnant, you can feel this symptom as early as one week in, most likely  because of an uptake in progesterone. However, PMS can also make you feel fatigued as well, also likely due to hormonal changes. Hormonal changes can also cause headaches. Therefore, you may experience them both during early pregnancy and when you have PMS. Cravings can crop up during PMS. Similarly, they can also appear during early pregnancy. Sometimes pregnancy cravings can be stranger but not always. PMS can give you either constipation or diarrhoea, due to hormonal changes. Pregnancy is similar, though it is more likely to give you constipation. Also, symptoms are more severe in later pregnancy. Usually, PMS symptoms will occur 1 to 2 weeks before you start your period. They usually disappear within a couple of days of starting your period. Implantation symptoms and early pregnancy symptoms generally occur around the same time; it's at the same point in the cycle that you either implant or shed the lining of your uterus and start your period.


Научитесь определять, когда ваша скважина нуждается в хлорировании. Соберите необходимые принадлежности. Посчитайте объем скважины. Приготовьтесь к тому, чтобы отказаться от воды из скважины минимум на сутки.

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It is a good idea to chlorinate your well at least once a year, preferably in the spring. Outside of that, there are several other circumstances under which chlorinating your well becomes necessary:  If your annual water test results show that bacteria is present. If you notice a change in the color, smell or taste of your drinking water, you should test for bacteria and will need to chlorinate the water if the test comes up positive. You should also determine the water constituent that caused the change in water quality and take measures to treat the water to remove anything unpleasant or unsafe. Your local environmental agency will be able to provide direction in this endeavor. If the well is new, or has recently undergone repairs, or new pipes have been added. If the well has been contaminated by flood water, or if the water turns muddy or cloudy after a rainfall. When you are preparing to abandon the well or if it is a well that is new to you. Chlorine: Obviously you will need chlorine in order to chlorinate your well. You could use HTH chlorine tablets or granules, but this article assumes that you are using a 5% solution (or greater) of regular household chlorine bleach. Just be sure to use an unscented variety. You may need up to 10 gallons (37.9 L) of bleach, depending on the volume of water within your well and the strength of the bleach.  Chlorine test kit: A chlorine test kit can be used to precisely measure chlorine levels in the water, rather than relying on scent alone. These test kits are usually used for swimming pools and can be found at any pool or spa supply store. Make sure to get OTO liquid drops instead of the paper strips, as the paper strips only indicate chlorine levels in the range that is ideal for swimming pools.  Garden hose: To recirculate the water in the well, you will need a clean garden hose. Some sources recommend using a hose with a 1⁄2 inch (1.3 cm) diameter, rather than the standard 5⁄8 inch (1.6 cm) size. If you can get the larger hose through the wellhead casing and...


Научитесь отгонять от себя навязчивые мысли. Научитесь прощать. Контролируйте уровень стресса. Находите в жизни позитивные моменты. Окружайте себя позитивными и счастливыми людьми. Регулярно занимайтесь физическими упражнениями. Подумайте о том, чтобы ежедневными заниматься медитацией. Побалуйте себя массажем. Правильно питайтесь. Не употребляйте спиртные напитки и рекреационные наркотики. Уделяйте достаточно времени сну.

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Ruminating is when you repeatedly think about a negative thought. You might replay a conversation or think about a bad memory to the point of obsession. Ruminating causes more negative thoughts and emotions to arise, so the more you do it, the worse you'll feel. Ruminating too much can eventually lead to depression.  Try the following to stop ruminating:  Work to solve the problems you're ruminating over. For example, if you can't stop thinking about how much you need a job, make a job search to-do list and start tackling the items one by one. Practice positive self-reflection.If you spend a lot of time thinking about your negative traits, interrupt your thoughts with self-praise. Tell yourself, "I did a great job on that project," or "I tried my best during that conversation." Holding grudges and thinking about yourself in a negative light can exacerbate feelings of sadness. Being able to forgive and let go may allow you to begin to feel happy.  The act of forgiveness will remove negative attitudes and create space for positive attitudes. It will also decrease stress, which can make feelings of sadness worse, and increase peace and calm in your life.  Scientists are currently studying ways in which a person can learn forgiveness, but have suggested that therapy and accepting restitution or apologies can help a person forgive others. Stress can contribute significantly to sadness. Avoiding stressful situations whenever possible may help you begin to overcome feelings of sadness.  Organizing your day and allowing time to relax will help you relieve and avoid unnecessary stress  Step back from any stressful situation if you can. If you cannot, try taking a deep breath and not reacting immediately to avoid having your feelings and tension rise unnecessarily. Negative thoughts and attitudes can increase feelings of sadness and isolation. Seeking out the positive in yourself, others, and in situations may help you to overcome feelings of sadness.  Even in the worst situations, there is usually some positive...


Научитесь отказывать. Говорите прямо. Принимайте расхождения во мнениях. Знайте, чего вы ждете от других.

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You may find yourself saying yes to every suggestion that your friends make. If you run into a situation where you don’t want to be or your friend asks something of you that you aren’t willing to give, don’t say yes just to be nice. Say no in a positive, calm manner. Being assertive doesn’t mean you aren’t being nice, it just means that you are giving your valid, respectful opinion in the situation. For example, if you friend wants to go see a movie that you really don’t want to see, calmly tell them, “No, I don’t want to see this movie.” You can even suggest a different option or another activity in its place. This way, you would be able to spend time together but do something that everyone wants to do. When you are being assertive with your partner, make sure to be direct. Don’t talk around your feelings or side step what you are actually feeling. Part of being assertive is being direct and explicit in your feelings and wishes.  Avoid being overly harsh, accusatory, or vague about what you want. For example, instead of saying “Wouldn’t you rather go somewhere more fun?”, tell your friend “I would like to go to this pub that has trivia.” You and your friends may have a difference of opinion about a particular subject. This doesn’t mean you can no longer be friends or that either of your opinions are invalid. It just means that you differ about some things. This is common in friendships, or any relationship, because there is no one person exactly like you.  These differences are what make your friendship interesting and fun. Just don’t let them get in the way of your friendship. Approach the situation with the idea that it is okay to agree to disagree, but that expressing your opinion is very valid. The same is true for your friend’s opinion, as long as you both express these opinions in a calm, positive, and assertive manner.  For example, if you find yourself in a particular situation where you and your friend do not agree, tell your friend, "I respect your opinion, although it differs from mine. Let's just...


Научитесь отказываться от плохих идей. Сохраните основную работу. Спокойно относитесь к неудачам.

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Good inventors do not get too attached to their ideas. Not every idea you have will be a winner. Some ideas simply do not work. Be ready to give up on an idea if it's not practical.  Be willing to detach yourself from your ideas. Do not personalize rejection. Some ideas simply do not work as well as others. Becoming an inventor is about numbers. The more ideas you have, the more likely you are to find one that works. Even if you think you have a solid idea, keep your day job. You want to make sure you have a steady source of income until you start regularly making money from an invention. In the world of inventing, a lot is left up to chance. Even if you think you have an investor in your idea, a lot of could still go wrong. It may take years before you have a successful invention, so keep your day job until then. Rejection will happen along the way to success. If you want to be an inventor, you need to learn to take rejection in stride. If you do not do so, you'll have trouble succeeding in the field.   Rejection happens to everyone. Try to remember most successful people faced rejection at some point in their professional lives. Rejection is rarely personal. There are thousands of products on the market. Just because yours did not sell or appeal to anyone does not mean it was not a good idea.


Научитесь откладывать вознаграждение. Развивайте в себе упорство и силу воли. Поработайте над своими навыками общения. Будьте уверены в себе. Принимайте изменения.

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One of the strongest predictors of how successful a person is whether one can delay gratification for bigger rewards in the future. Take a bad habit that consumes time or sacrifices your health—like eating junk food or watching TV—and practice putting it off for as long as you can stand. This was proven in the classic marshmallow experiment, where children were promised two marshmallows if they could hold themselves back from eating a single marshmallow for fifteen minutes. Those who delayed the gratification to receive two marshmallows went on to have higher SAT scores, better health, and a lower risk of substance abuse. Follow up studies demonstrated that if children reliably received rewards when they delayed gratification, they would be better able to do so. Along similar lines, it is important to practice perseverance. Stop thinking about life as a sprint, instead think of it as a marathon. Don't expect to reach your goal in a short period of intense effort. Stay active and working to your goals all the time as consistently as possible.  Seinfeld, for example, argues that the key to his success was to sit down and write some jokes every day. It wasn't about periods of intense, highly motivated activity, but rather a devoted, consistent habit.  Some people recommend finishing up your most important or difficult task at the very beginning of the day. If you do that, you will have momentum and your difficult tasks won't intimidate you into procrastination. Research shows that nowadays the most successful people are those who combine skill with social graces. Social skills have become increasingly important in the modern world. They can best be cultivated through continuous practice. Practice socializing, even if it just saying “hello” or “thank you” to someone you meet in public. Watch how people who are popular act to determine what they do that attracts other people. Similarly, watch how people respond to you to see what does and does not work. Studies show that the confidence that you project about...


Научитесь отличать  любовь от простого увлечения. Учитывайте сложности отношений на рабочем месте. Учитывайте особую природу романтических чувств на рабочем месте. Составьте список причин, по которым следует избегать отношений на работе.

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Try to figure out if it’s true love you're feeling or if you're simply infatuated. While both instances produce strong feelings, you may be able to “get over” infatuation a little quicker than true love. Intense feelings of attraction can often be brought on by the pressures or excitement of the workplace and seeing your coworker perform well in these situations. If you transfer being impressed into more intimate feelings, you'll need to sort out whether this is something more enduring or just fleeting but continued feelings of awe.  How well do you know this person? In some cases you may be loving another from afar, whereas in other instances your love might have grown steadily over time, because you work closely together and have had the opportunity to discuss personal values and shared interests. Do you really know this person? Have you fallen in love with his or her true inner qualities or are you infatuated with their work persona? Are you captivated by their seeming allure in the workplace? Power or leadership are alluring in a workplace context and can lead to infatuation. Dating a coworker can be very messy. Unless one of you leaves the company, there are many risks involved. Other coworkers might think that you are abusing power (if you date a subordinate) or seeking favoritism (if you date the boss). Furthermore, coworkers might view you as untrustworthy if you are dating the boss because they worry that you might report everything they do and say. In many companies, office romances are strictly forbidden. Breaking this rule could be grounds for termination. The nature of a working together commonly inspires romantic feelings. You spend most of the day with your coworkers, you solve problems and face challenges together. It’s no surprise that you might find yourself experiencing romantic feelings at work. It is important to remember this because when you have feelings for someone, especially at first, those feelings can be very intense. At times, you may find it hard to stick to hiding your...


Научитесь отличать одиночество от уединения. Работайте над собой. Занимайтесь спортом. Осваивайте новые навыки. Займитесь чем-то значительным.

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Loneliness is when you are unhappy to be alone. Solitude is when you are happy to be alone. There is nothing wrong with solitude, wanting to, or enjoying being alone. Alone time can be useful and enjoyable. Usually, when we're devoting most of our time to other people, we tend to neglect ourselves. If you're going through a period of loneliness, take advantage of it by doing the things that you want to do for yourself. This is a wonderful opportunity and you deserve to be happy! Working out and taking care of our bodies is usually the first thing that gets tossed aside when we get busy. If you're spending less time with other people than normal, try using that time to exercise. If you exercise at a gym, you might even meet some new friends or a new special someone! Taking time to indulge in a new hobby can help you to overcome feelings of loneliness, even if you are doing the hobby by yourself. You could learn to play an instrument, learn to draw, or learn to dance. Going and learning these subjects with others may help you meet new people but it will also give you a creative outlet for your feelings. Turn your loneliness into something beautiful!  Cook yourself a nice meal or make baked goods for friends or neighbors. Cooking up a meal is rewarding, you can channel your focus into something nourishing. Consider joining a club to meet other people who enjoy this hobby as well. People oftentimes have something really big that they want to do and a thousand excuses not to do it. Have you ever wanted to write a book? Make a movie? Use your loneliness as an excuse to do something great. Who knows, maybe it will turn into something that helps others deal with their loneliness...


Научитесь отличать тональный увлажняющий крем от тональной основы. Решите для себя, нужен ли вам тональный увлажняющий крем. Подберите тональный увлажняющий крем под цвет своего лица. Проверьте наличие защиты от солнца. Подберите кисть.

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Tinted moisturizer and foundation are both water-based products that contain moisturizing agents, oil, and pigment (to give some coverage). But, tinted moisturizers contain more moisturizing agents than foundation and generally offer lighter coverage.  Depending on the makeup line, tinted moisturizers and foundations can be almost indistinguishable so you'll need to experiment with products. Tinted moisturizers come in a bunch of different formulas, so look for one that is right for you. If you have oily skin, for example, look for an oil-free formula. If you are worried about aging day-to-day sun exposure, look for a formula with SPF. If you want light, natural coverage, a tinted moisturizer may be for you. It offers a lighter coverage that looks more like your skin than some heavier foundations. It can also simplify your skincare routine by acting as your regular moisturizer. The humectants and emollients in the moisturizer will add moisture to your skin and help seal it in. Foundation is a better choice for people who are looking for heavier coverage. Try to match the tinted moisturizer shade to your face. If you're at a makeup counter, test a little on the side of your face. Or, test a little on the back of your hand. You shouldn't see any product on your skin if it blends well and matches. You should also check to see how your skin absorbs the product. Many tinted moisturizers offer sun protection and list SPF protection. In addition to apply a daily sunscreen, you may want to find a tinted moisturizer that has an SPF of at least 30 for additional protection against both UVA and UVB rays. Remember that the sunscreen protection from your tinted moisturizer will wear off within a few hours unless you reapply it or apply another sunscreen throughout the day. While you can simply rub tinted moisturizer onto your face using your fingertips, using a brush may give you more control. Consider using a duo fiber brush. This brush is small with a flat head so you can blend the tint into your skin. You can also use...


Научитесь отличать физиологический голод от эмоционального. Знайте разницу между компульсивным и эмоциональным перееданием. Научитесь узнавать возможные причины переедания и свои триггеры. Начните вести дневник питания. Поговорите с друзьями и родственниками о своих проблемах с едой. Обратитесь за помощью к психологу или психотерапевту.

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To recognize the causes of your emotional eating, it may be useful to first understand when you are feeling physically hungry and when you are feeling emotionally hungry. Usually, emotional hunger comes on suddenly and feels urgent. You may be able to only think about eating and satisfying your craving right away. This is different than physical hunger, which usually comes on gradually, unless you haven’t eaten in a long time.  When you are emotionally hungry, you may also crave specific comfort foods, such as fatty foods, foods high in carbs, or foods high in sugar. You may also find yourself eating without thinking, where you eat a whole bag of chips or several pieces of cake without paying attention to what you are doing. After an episode of emotional eating, you may not feel satisfied or even full. You may try to eat more and more until you are uncomfortably full. You may also feel a sense of regret, guilt, or shame after you have eaten. This may be because you realize you are eating for emotional reasons, rather than nutritional reasons. Though emotions come into play with binge eating, binge eating usually involves eating unusually large amounts of food within a specific amount of time. Individuals with a binge eating disorder often feel they cannot control their behavior and eat even when they are full or not hungry. They may also eat rapidly during binge episodes and eat alone or in secret. They may have feelings of shame or guilt while they are eating or after they have eaten.  Many people with a binge eating disorder are overweight or obese, though you can also be at a normal weight and have this disorder. Individuals who binge eat may try dieting and weight loss programs frequently but have a hard time maintaining a healthy weight due to their disorder. Unlike bulimia, individuals who binge eat do not vomit up their food, use laxatives, or exercise excessively to get rid of the food they just consumed. Often, binge eating occurs due to certain triggers and a binge eating episode can last several...


Научитесь отсекать все отвлечения. Игнорируйте отвлечения во время разговора. Отсекайте отвлечения на лекциях. Используйте таблицы для организации мыслей.

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To organize your mind for a project right in front of you, you should learn how to tune out distractions. Practice this by placing yourself in an area with distractions while working on a serious project. Start with only a short time in this environment--say 5 minutes--and gradually increase this time duration each day.  For example, sit near the television while doing paperwork like homework or work forms. See how long you can tune out the TV before losing focus. Do a little of this exercise each day, trying to go longer without losing focus each time. Eventually your ability to focus will increase and you will feel like your mind is becoming more organized while actively doing projects. Paying attention to a conversation shows organization of your mind as well as a desire to be considerate of other people. To practice, have a conversation in a location you know to be distracting, like with the TV on or in a public place. Make an effort to ignore what's going on around you, and gauge how long it takes before you stop listening.  Try to have a conversation like this everyday until you have paid attention the entire time. It doesn't have to be the same person everyday. You can have the conversation over the phone, but try not to have it over the internet or text messaging because people in chat settings tend to pause a lot (because they're distracted themselves). Paying attention to a lecture, whether at school or for progressional development, shows an organized mind. Practice focusing when someone else is talking by attending classes and visiting lectures, even sermons, and making note of how long you listen before letting your thoughts wander. Make an effort to listen longer each time you attend a lecture. Help yourself focus by taking notes. Note taking not only forces your brain to pay close attention, like we said handwriting does in an earlier part of this guide, but it provides a way to visually organize your thoughts. When it's time to make a big decision, it is especially important to have an...


Научитесь паркуру Отправляйтесь в поход. Посещайте занятия фитнесом. Организуйте спа-день.

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Parkour is a fun way to make the world your obstacle course--try to find the quickest route from Point A to Point B. This might require you to jump, climb, and tumble, and it will improve your balance and teach you to make quick decisions. Start out slowly so you don't injure yourself and learn some of the basic moves before striking out. Start out in your backyard or another forgiving, grassy environment. Going outdoors strengthens your immune system, promotes an active lifestyle, and encourages a positive, proactive attitude. Spending time in nature can make you feel peaceful and put things into perspective. A long walk along a gorgeous mountain path will remind you of the beauty of the world and help you realize that being on your own is okay. Make sure you let someone know where you're going and what time you'll be back. That way, if you get injured on your hike, your parents will know where to look. Dance classes, Zumba, step class--these workouts are insanely fun, but can also be a little embarrassing while you try to work out the steps and follow the instructor. If you're surrounded by a bunch of strangers all trying to do the same thing, you won't feel so conscious and can just focus on having fun and dancing your heart out.  Yoga is another great, solitary workout. You can really focus on your movements. Plus, if you go to a class, chances are almost everyone there is alone, too.  If you don't belong to a gym, just look up some videos for kickboxing, Zumba, or other fun workouts you can do in your living room. Give yourself a face mask, paint your nails and toenails, and sip on some chilled cucumber water. Try out some new makeup tutorials and finally figure out how to do a perfect cat eye. Just allow yourself to luxuriate and relax and feel like royalty for a while. Ask your mom if she wants to splurge with you--maybe she'll treat you both to a massage or a mani-pedi.


Научитесь перемножать члены двух двучленов. Разложение на множители. Запишите данный вам трехчлен, поставьте знак равенства, а затем напишите ответ в виде (__   __)(__   __). Заполните первые пробелы в обеих скобках. Если вы вернетесь к первому шагу этого раздела, то увидите, что в результате перемножения вторых членов двучленов получается свободный член трехчлена (член без переменной «х»). Заполните вторые пробелы в обеих скобках.

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. You might have already learned the FOIL method, or "First, Outside, Inside, Last," to multiply expressions like (x+2)(x+4). It's useful to know how this strategy works before we get to factoring:  Multiply the First terms: (x+2)(x+4) = x2 + __ Multiply the Outside terms: (x+2)(x+4) = x2+4x + __ Multiply the Inside terms: (x+2)(x+4) = x2+4x+2x + __ Multiply the Last terms: (x+2)(x+4) = x2+4x+2x+8  Simplify: x2+4x+2x+8 = x2+6x+8 When you multiply two binomials together in the FOIL method, you end up with a trinomial (an expression with three terms) in the form ax2+bx+c, where a, b, and c are ordinary numbers. If you start with an equation in the same form, you can factor it back into two binomials.  If the equation isn't written in this order, move the terms around so they are. For example, rewrite 3x - 10 + x2 as x2 + 3x - 10. Because the highest exponent is 2 (x2, this type of expression is "quadratic." For now, just write (__   __)(__   __) in the space where you'll write the answer. We'll fill this out as we go. Don't write + or - between the blank terms yet, since we don't know which it will be. For simple problems, where the first term of your trinomial is just x2, the terms in the First position will always be x and x. These are the factors of the term x2, since x times x = x2.  Our example x2 + 3x - 10 just begins with x2, so we can write: (x   __)(x   __) We'll cover more complicated problems in the next section, including trinomials that begin with a term like 6x2 or -x2. For now, follow the example problem. If you go back and reread the FOIL method step, you'll see that multiplying the Last terms together gives you the final term in the polynomial (the one with no x). So to factor, we need to find two numbers that multiply to form the last term.  In our example x2 + 3x - 10, the last term is -10. What are the factors of -10? What two numbers multiplied together equal -10? There are a few possibilities: -1 times 10, 1 times -10, -2 times 5, or 2 times -5. Write these pairs down somewhere to remember...


Научитесь писать месяцы на испанском языке. Выучите, как пишутся числа на испанском языке. Научитесь писать цифры после 10. Если хотите улучшить свои навыки, напишите год полностью.

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If you want to write the long form of a date, you need to know and be able to spell the names of each of the months in Spanish. Knowing how to spell the names of the months also is essential to recognize the abbreviated form of the name.  January is enero. February is febrero. March is marzo. April is abril. May is mayo. June is junio. July is julio. August is agosto. September is septiembre. October is octubre. November is noviembre. December is diciembre. It's true that you don't need to write out the word for the day of the week when writing the date in Spanish. But understanding how the words are spelled will help you when you're reading a written date aloud.  The first day of the month can be written as "uno" ("one"), "el primer día" ("the first day"), or "el primero" ("the first"). Two is dos. Three is tres. Four is cuatro. Five is cinco. Six is seis. Seven is siete. Eight is ocho. Nine is nueve. Ten is diez. Since there are as many as 31 days in a month, you can't stop learning the numbers at 10. In Spanish, the numbers 11 through 15 have their own names, while the names for the rest of the numbers follow a pattern. If you don't already know number words in Spanish, reading and writing dates can be a good way to practice. Just as you don't typically have to write out the day in Spanish, you certainly shouldn't ever have a need to write out the year in words. But it's still helpful to understand it so you'll say the date correctly.  Spell the year out in thousands and hundreds. For example, the year "1900" would be spelled out in Spanish as "mil novecientos," which translates literally to "one thousand, nine hundred." There is no Spanish equivalent to the phrase "nineteen hundred," which is how you would say it in English. Follow with the tens and ones after the thousands and hundreds. For example, you would write out the year "1752" in Spanish as "mil setecientos cincuenta y dos."


Научитесь поддерживать бессодержательные разговоры. Шутите, чтобы стать ближе к другим людям. Умейте рассказывать истории. Будьте тверды в своих убеждениях. Относитесь к тому, о чем вы говорите, с большим воодушевлением.

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It's normal to have a hard time with small talk, but charismatic people know how to talk to anyone. Develop a few talking points that you can draw on for small talk. Use a mirror or video camera to watch yourself delivering these talking points so you can improve your delivery. You can tell funny jokes, relate a funny story, or pick on yourself. This helps people feel comfortable around you and enjoy being with you.  Don't go overboard when using humor. Instead, pepper humor throughout your conversation or speech. For example, you might open a presentation with a joke or tell a funny story at a party. Telling stories draws people in and makes you appear more engaging. When you do talk about yourself, do so through stories. Share your personal history. Use an excited tone, animated gestures, and engaging facial expressions to entertain others. Taking an acting class can help you improve your storytelling abilities. Actors and charismatic people use the same techniques to captivate their audience and evoke emotion. You can learn how to use voice inflection, tone, gesture, and facial expressions to enhance your stories. People are turned off by uncertainty, so you need to take a stance. Believe in your choices and what you have to say. Tell others that you have the answer, even if you don't feel fully confident. You can always re-evaluate and take another path if you realize you were wrong.  Even if you are uncertain, people will view you as more charismatic if you act sure about your choices. Make the best decisions using the information you have at the moment. If you later decide you were wrong, you can always do something else. For example, you'd say, “I believe in this plan” rather than “This plan could work.” The first statement shows you are confident in the idea. However, the second statement suggests you aren't completely sure if the plan will work. People are drawn to people who appear passionate. Don't talk mindlessly; only share ideas you truly believe in. Be excited about what you say and do, and...


Научитесь полагаться на себя. Создайте свой собственный уголок в доме с окружающими вас людьми. Находясь среди людей, оставляйте для себя физическое пространство. Развивайте чувство внутреннего покоя.

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Get to know your own emotions, feelings, wants and needs. Assert yourself with others so that you can get what you need to be happy and fulfilled.  If you constantly rely on others to determine how you feel or how you should act, you tend to adopt their emotions and reactions. Instead, prioritize your needs and wants by learning to act on your own.  Don’t wait to ask permission of other people to act. You can make your own decisions without asking someone else for approval. Start with small decisions. Don’t ask someone if a piece of clothing looks good on you before you buy it. Just buy it if you like it. Gradually make larger decisions without other people’s input. This will build your self-confidence and will create space for your own feelings and needs to shine through.  Ensure that you don't have to rely on other people to get you out of difficult situations. Bring your own car or know how to get home easily when needed. Have enough money to be able to make alternate arrangements if you start feeling overwhelmed. Ask others to respect your downtime during which you can rejuvenate. Set up a space for yourself for when you need to remove yourself from situations or when you feel more vulnerable, such as when you’re tired.  This is especially important to prevent you from taking on your partner's feelings too much.,  Find a place that you associate with peace and tranquility. Keep a picture of a waterfall or a lush forest with you and look at it when overwhelmed. Having physical space when you’re in a crowd, for example, can help you find a bit of emotional space. When there is a lot of people around, find places of refuge, such as sitting on the edges or standing apart. If you are an HSP and you are extra sensitive to your surroundings, make a conscious effort to choose locations that give you emotional space. For example, when you’re at a restaurant, sit at a table where you can sit with your back up against the wall. Don’t sit at a table in the middle, near the bathrooms, or near the garbage. Learn to...


Научитесь пользоваться видоискателем. Определите тип установки. Научитесь правильно использовать треножник.

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This is typically attached the side of the telescope. It displays more of the sky than the scope itself. For instance, a 50 power telescope covers an area about as small as the fingernail on your little finger, whereas an 8x finderscope covers an area about the size of a golf ball. Telescopes typically come in two types: equatorial or altazimuth. You'll need to know which kind of telescope you have so you can learn how to operate your telescope.  Altazimuth mount operates my going up and down and side to side, making it easier for beginners to operate. It is more simple than the equatorial telescope. Equatorial mount swings across the celestial North to South and East to West. The polar axis (which is the rotating part closer to the telescope's base) needs to be aligned to Polaris, the North Star. It will then follow the motion of the sky around this point, moving from east to the west (as the stars move). It takes more time to get accustomed to the equatorial mount each time you want to look at a different star or planet you have to unlock the axis  and take aim at the heavenly body using the finderscope and lock it once you have the general location. From there you'll use the slow motion cable controls or panhandle controls to make the smaller movements. The equatorial mount is generally considered to be more helpful. You'll need to make sure that the three legs of your telescope are properly balanced otherwise the telescope can fall over and become damaged. When you're scouting out locations, always look for areas that have a flat, level area for your telescope.


Научитесь пользоваться косметикой. Ухаживайте за собой. Задействуйте цвета, чтобы привлечь парня. Старайтесь выглядеть хорошо, когда он просыпается. Носите что-нибудь красивое в постели. Добавьте немного загара. Уделяйте внимание ногам. Обыграйте внешний вид губ.

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Men like a little makeup. They think it's hot if you use makeup to bring out the natural beauty of your eyes or to highlight the lushness of your lips. But that's the key: It has to look natural. You don't want to look too much like a tomgirl who never wears makeup, but you also shouldn't cake it on.  Use shimmer powder or lotion with shimmer in it so that your body glistens. Put it on your cleavage and shoulders.   Try using subtle fake lashes. He will be unlikely to realize what you've done differently, but beautiful eyes with lush lashes are definitely going to attract him. Men aren't fans of bright eye makeup colors like green or bright blues. A better choice if you're going out is a smoky eye. Use grays, silvers, golds, browns, and blacks to create the smoky eye look. Apply the powder under your eye, and above the eyelid. But if you do, choose a neutral lip.   Don't overuse eye liner or lip liner. Maybe try the Angelina Jolie look - black liquid liner subtly applied to the upper lid, and peachy or brown colored eye shadow, with a little black mascara. Take care of your hygiene. If you don't show that you respect yourself, why will he respect you?  Get a bikini wax. Try something different "down there" to surprise him. Regular bikini waxes might be a little painful, but they will make you more confident. Get your nails done professionally. Chipped nails aren't hot. Shave your legs and your underarms. Obvious things - but crucial. Get your eyebrows professionally shaped. Just go to any nail or beauty salon, and they will probably be able to wax them fairly cheaply. You will be surprised how grooming your brows can immediately improve your look. What you wear - on your nails, your clothing - will trigger different sensations in him depending on the colors you choose.  Think red. It will make him think you're hot.  Studies have shown that men rate women higher in attractiveness when they're wearing red, and that they're more likely to want to date them.   It's a good idea to wear no more than two colors at...


Научитесь понимать нужды своего партнера. Говорите о своих чувствах. Будьте ласковы. Проведите немного времени наедине. Выразите благодарность. Будьте добры. Вместе получайте удовольствие.

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You may express love through gifts when your partner receives love through touch. Recognizing that the way you give love may not be the way that your partner receives love can be eye-opening. Yet, knowing the ways your partner feels loved helps you express love in ways that your partner can appreciate. Try different methods, and see what generates the most positive response. Some research has examined five “love languages,” or ways to relate to your partner, express love, and receive love:  Words of affirmation: compliments, stating your positive feelings, saying “I love you.” Quality time: giving your undivided attention to your partner. Gifts: physical symbols of love such as flowers, jewelry, tools. Acts of service: walking the dog, cleaning the kitchen. Physical touch: having sex (if they're comfortable and ready), holding hands, giving affection. Tell your partner that you love her. Tell your partner when you find her attractive. Your partner cannot read your mind, so express yourself in words when you find yourself admiring your partner. Express the value you see in your partner and remember, it never gets old!  You may feel more comfortable writing out your feelings than saying them out loud, so write cards or letters to your partner. Leave notes for your partner to show you think about her and care for her. You can even try to express your love in other languages if you are too shy to say it in your native tongue—just make sure your partner understands what you're saying! Affection communicates love in a way that words cannot. When with your partner, be affectionate and express your love through touch. Touch his hair, hold his hand, and put your arm around him. Physical touch can create intimacy and show your partner that you want to be physically close with him. Recognize that some people prefer more affection than others. Talk with your partner about what he appreciates, how he likes to be touched, and whether touch is appropriate in public. Life can get busy with work, kids, pets, in-laws, friends,...


Научитесь понимать язык ее тела. Примите во внимание окружающую обстановку. Подумайте о ваших отношениях. Спросите девушку, нравится ли ей, что вы ее ласкаете. Не ждите, что ласка обязательно приведет к сексу.

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Only 10 to 15 percent of communication is verbal, so that means the rest is done through micro-expressions, such as body language and eye movements. Pay attention to her body language to determine if she might like you to caress her.  Does she make eye contact with you? Does she keep looking at you when she catches you looking? Is her body language open (facing toward you) or is it closed (arms crossed in front of her, for example). Don't take it personally if she is just not in the mood for touching. Maybe she's tired or in a bad mood. Learn how to assess her moods through body language cues.  If she plays with her hair, touches you first in anyway, moves closer to you, or looks at you and then looks away shyly, she is more likely to be open to your caress. These are all ways that girls flirt. If she likes it, she will let you know by snuggling up closer to you and maybe returning some physical affection. If she tenses up or becomes rigid, you should stop. There are some types of caressing that are appropriate for a public setting, while others are not. Your girl might feel uncomfortable if you try to touch her in certain ways around other people or in public. If you're in public, then you will want to vary your approach.  If you take a girl to the movies, hold her hand and rub circles on her palm. It's a small thing that will probably feel good to her. What is appropriate is contextual. If you are walking down the street together, gently touching her elbow or the small of her back as you usher her across a street or through a doorway is great first contact. The next time, simply slide your hand gently up her back or along her arm before releasing your touch. She will probably be more open to a caress in a private setting, such as your home or hers. Whether or not you should caress a girl depends on the type of relationship you have with the girl. Think about your relationship with her before you start caressing her.  Consider the duration of the relationship. If she tries to spend time with you, if you're...


Научитесь понимать язык тела. Научитесь распознавать женские сигналы. Научитесь распознавать мужские сигналы. Обратите внимание на зрительный контакт.

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93% of all communication is nonverbal. This is broken down to their tone of voice, face, body, and finally their words.  Men and women share some forms of body language, but also have specific subconscious signals they’ll give off if they like you. Women are capable of over fifty signals conveyed through body language. While not all of these will be able to be detected, there are a few recognizable quirks you can find. Some of the bigger indicators to look for on a date or in conversation is:  She’ll pull up her sleeves and expose her wrist. This is a good signal, and most women are unaware that they do this. This exposes one of the more tender and sensitive parts of the body. She will try to close the distance between you in some way. This can be done in many ways like moving her drink or a menu closer to you.  She’ll find a way to touch you. Some women will do this smoothly. For example, she says “come here” and she’ll show you an app on her phone. Then when you’re near your bodies may touch. Men are less equipped with a range in body language. One signal to watch out for is when the guy pushes his shoulders back and directs his breath to his chest. Another strange one is when a guy puts his fingers through his belt loops like a cowboy. Eye contact is the universal body language clue that can communicate so much. Both men and women will use eye contact when they like someone. Try not to hold contact for too long, or else you might ruin the mystique around it. The biggest give away is if they look at you and you both hold eye contact for a moment and suddenly look away.


Научитесь понимать, когда его что-то беспокоит. Дайте ему выразить свои чувства. Когда он говорит, слушайте внимательно. Постарайтесь посмотреть на ситуацию глазами своего партнера. Предложите ему реалистичные варианты решения проблемы. Если нужно, попросите прощения.

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You need to pay attention not only to their words but also to their attitude and body language. Be aware when something seems to be bothering them. Try to avoid taking it personally when they are in a bad mood; chances are, it has nothing to do with you. Therefore, you should avoid making the situation worse by being rude or angry in return. Some people simply do not like to show vulnerability, and there is nothing wrong with that. However, this also means that they might not be immediately forthcoming about what the issue is.   Gently inquire about what is bothering them. You might say, “I can tell that you've got a lot on your mind. Would you like to talk about it?” Another example of what you could say is, “You seem down today. How can I help?” If your partner does not want to talk about the issue right away, then respect that decision. They will come to you about it when they are ready. while they talk. When they are ready to share with you, take the time to listen carefully to what they are saying.Validate their feelings and give cues that you are actively listening:   Avoid interrupting. Talk when they give you the opportunity or when they ask you a question. Repeat back what they said in brief summaries when given the opportunity: “I heard you say that...” or “I understand that you felt...” Maintain eye contact while they talk. Show concern in your facial expression. Ask questions about what they shared. You are obviously unique individuals, no matter how much you may have in common. When you help they through issues, it will be helpful to try to view the issue from their perspective.   Pinpoint what about the issue upsets them, if they do not or cannot identify it. Understand why this problem upsets them. Figure out how they might solve this problem based on their personality. Be supportive and gently guide them along the right path if you realize that they are actually in the wrong in the situation. Once they have shared the issue and gotten it off of their chest, think of realistic solutions to...


Научитесь понимать, когда стоит отступить. Обратите внимание на то, как она ведет себя с другими людьми. Какие-то личные вещи лучше начать обсуждать спустя какое-то время после начала общения.

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You may want to be best friends with someone that does not want to be your best friend. It may hurt your feelings, but know that this just wasn't the right person. Unfortunately, the person may not be straightforward and tell you they do not want to be best friends. Pay attention to their behavior. If you notice any of the following, you may need to find a new potential best friend:  The person makes excuses or is always too busy to hang out with you. The person does not call or text you first, or always takes a really long time to respond. You always have to initiate conversations with the person. The person does not want to spend time with you on the weekends or after school. If your friend lies, gossips, or is mean to other people, she may not be a good best friend to you. See how she treats and interacts with her other friends. Does she talk badly about them when they are not around? Does she boss them around?  How your friend treats other people is how she will probably treat you. Since you are looking for a best friend, definitely stay away from girls who gossip about others and tell personal information. You need a best friend you can trust. Friendships take time to grow. You do not want to reveal too much personal information in the early stages of friendship. You want to be sure this is someone that you can trust.  In the early stages stick to talking about more superficial things such as school, music, TV, or sports teams that you like. Avoid talking about your fears or family issues early on. Wait until you have known the person for a while. If your friend begins to share more personal information with you, this is a sign that you can begin to share the same type of information as well. Initiate the conversation and see if she responds. If she doesn’t, don’t continue sharing.


Научитесь понимать, о чем говорит положение ушей. Разберитесь в том, какие знаки собака подает глазами. Понаблюдайте за мордой собаки.

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While we're not able to do much with our own ears, a dog's ears can be incredibly expressive.  Be aware that dogs whose ears were clipped as a puppy may not have the full range of motion to express themselves through their ears.  A dog whose ears are pricked forward or straight up is fully engaged in play, hunting, or concentration. This ear position can also indicate curiosity and can express the intent to do something, as the dog is turning to catch sounds. It is an obvious ear position in the early stage of a chase.  A dog’s ears being flattened, sitting against the dog's head, indicates that the dog feels afraid or threatened. Ears that are forward but close to the head can also indicate aggression.  A dog’s ears part way back but not flattened may be feeling unhappiness, anxiety, or uncertainty. A dog's eyes express as much as human eyes do, and just as you learn to interpret people's eye signals, you can also learn to interpret your dog's. Here are some of the more common eye signals:  Eyes wide open: this means that your dog is feeling alert, playful, and ready.  Staring: staring indicates dominant, challenging behavior. Avoiding eye contact: a dog trying to look away from your face can be showing politeness, deference, or submission. Blinking or winking: these indicate that your dog is being playful. Narrowed eyes: this can indicate that your dog is feeling aggressive and is preparing to attack. This gesture may be accompanied by staring. Dogs often show how they are feeling with facial expressions.  Understanding facial expressions can help you interpret your dog’s feelings and communicate with your canine companion.  Smiling: believe it or not, dogs can smile.  While it can be difficult to differentiate a smile from a snarl, checking other body language for signs of play or aggression can help you determine whether your dog is happy or feeling aggressive. If everything else adds up to a happy dog, then your dog is smiling, and this means it's happy and relaxed. Yawning: the meaning of a dog’s...