Определите продолжительность перерыва. Выберите момент для перерыва. Выберите социальные сети. Придумайте график, чтобы постепенно сократить время, которое вы тратите на социальные сети. Сообщите о своем решении друзьям и родным. Не забывайте, почему вы решили взять паузу.

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There’s no right or wrong period of time you should spend off of social media.  The choice is entirely yours.  You could choose to spend 24 hours off of social media, or you might spend 30 days off social media (or more).  Don’t feel locked into the period of time you’ve decided to stay off social media.  If you get to the end of your social media-free period and find you wish to continue your break, do so. On the other hand, you can also shorten your social media break if you feel that you’ve accomplished whatever it is you wanted to accomplish by taking a social media break. The best time to take a break from social media is during family vacations and holidays.  This will give you and your family the opportunity to spend time each other in conversation rather than engaging in social media exchanges.  But you might also take a break from social media if you need to commit all your attention to someone or something – for instance, when working on a school project. If you’re feeling overwhelmed due to bad news and political mudslinging on social media, you might also take a social media break. You can look for clues that this is happening to you. For example, do you feel irritable after looking at social media? Do you fixate on things that you saw and think about them for the rest of the day? Do you have trouble focusing afterward? If so, then you probably need to take a break. Taking a social media break could mean a cessation of all social media use, or it could mean taking a break only from certain networks.  For instance, perhaps you temporarily quit Facebook and Twitter, but stay on Instagram.  There are no right or wrong ways to choose the networks you wish to take a break from.  A good way to start the selection process, though, is to think about your reasons for desiring a social media break, and then take a break from the network or networks that will most directly allow you to achieve those goals. You can also just log out of these sites and applications on your computer and phone. Having to log in...


Определите производителя видеокарты. Откройте сайт производителя видеокарты. Найдите раздел «Загрузки», «Драйверы», «Downloads» или «Drivers». Выберите свою видеокарту. Просмотрите доступные обновления. Скачайте обновление. Установите драйвер.

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You can find the video card's name in Device Manager. If you haven't yet used Device Manager or you didn't look at your video card's information, do the following:  Open Start and click the search bar. Type in device manager, then click Device Manager in the menu. Expand the "Display adapters" heading by double-clicking it. Note the manufacturer and name of the video card you want to update. This step will vary depending on your video card's creator, but popular manufacturers' websites include the following:   NVIDIA — https://www.nvidia.com/en-us/   AMD — https://www.amd.com/us/Pages/AMDHomePage.aspx   Alienware — https://www.alienware.com/  If you don't know the website of the manufacturer, type the manufacturer's name and "website" into a search engine to bring up a list of matching results. In most cases, you'll find one of these options at the top of the page, though you may instead need to scroll all the way down to the bottom of the page and look for them under a "Support" (or similar) heading. You may need to click a Support tab or link before you can select the Downloads or Drivers section. Click the name of your video card when asked to select a model. You may instead have to enter your video card's name. After selecting or searching for your video card, you should see a list of possible update files. Find the most recent one and see if the date is more recent than your last Windows update. If you don't know the date of your last Windows update or Device Manager update, you can try downloading and installing the file anyway. If there is an available update, click its link or click Download (or similar) near the update's name to download it onto your computer.  You may have to confirm the download by selecting a save location or by clicking OK. In rare cases, some web browsers will mark driver update files as potentially malicious or indicate that similar files can harm your computer. As long as you are downloading the files directly from the manufacturer's website, you can ignore these warnings. Go...


Определите протяженность поездки. Спланируйте маршрут. Начинайте с более коротких дистанций.

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The type and amount of food and gear that you bring are highly dependent upon the sort of trip that you're taking. If you'll only be gone for the day, then you'll need much less gear than if you plan to be on the road for the week, the month, or the year. Set your vision and check your expectations. Remember that you will need to carry everything you use. Look at a map, and chart out where you want to go. If you have a destination in mind, figure out an exciting way to get there. If your vision is looser, try to at least pick an initial goal to shoot for. The average long-distance cyclist goes between 40–60 miles (64–97 km) each day, although it is quite common to tackle much longer and much shorter distances.  You may find that you start off cycling shorter distances, and work your way up into the 100+ kilometer (62+ mile) range. Plan this gradual strengthening into your route. Carry a map, a standalone GPS, or a smartphone with downloaded maps of the areas you'll bike through. Think ahead to possible stops in towns, rest stops, and camping locations. Have contact plans in case of emergencies. Even if you're in great physical shape, it is still wise to ease into the routine of biking monstrous distances each day. Start with shorter trips close to home. and gradually work your way up to longer distances.  If you have been off your bike for a long time, even a mile or two will help you get back into the saddle. Several shorter trips will also give you the opportunity to road-test your gear. If you are training for a long-distance bicycle race, try to train up to a ride that is 2/3 to 3/4 the distance of the planned event. If you are riding a century (100 miles), for instance, work up to the point that you can cycle 60-75 miles in one go. If you've gotten to this point, you're effectively ready for the big ride.


Определите процентное содержание по весу/объему раствора. Определите объем раствора, который вы хотите приготовить. Рассчитайте количество граммов вещества, которое требуется для приготовления раствора. Взвесьте вещество. Растворите вещество в необходимом количестве жидкости.

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A percent solution simply means parts per hundred. For example by weight: A 10% solution by weight simply means that you have 10 grams of compound dissolved in 100 mL of solution. For an example by volume: A 23% solution by volume simply means that you have 23 mL of liquid compound in every 100 mL of solution. In order to determine the mass of the compound needed, you must first determine the final volume of the solution you want to make. The volume will be determined by how much solution you need for your task, how frequently you will need it, and the stability of the solution over time.  For example: Make a 5% solution of NaCl in 500 mL of water. Make only the amount you need if the solution must be made fresh every time it is used. If the solution is stable long-term, you can make a larger volume to store and use later. To calculate the number of grams needed to make your percent solution, you will multiply using the formula: # grams = (percent desired)(desired volume/100 mLs). The percent desired will be expressed in grams and the desired volume must be expressed in milliliters.  For example: Make a 5% solution of NaCl in 500 mL of water. # grams = (5)(500mL/100mL) = 25 grams If the NaCl was already dissolved in liquid form, you would add 25 mL of NaCl instead of grams of powder and subtract that volume from the final volume, i.e. 25 mL of NaCl into 475 mL of water. Once you have calculated the desired mass, you need to weigh it out. Using a calibrated balance, place a weighing dish and zero it out. Weigh out the necessary amount of compound in grams and set it aside.  For example: Weigh out 25 g of NaCl. Always clean the balance of any powder before continuing to make the solution. Unless otherwise stated, you will probably be diluting the compound in water. Using a graduated cylinder (a measuring device used specifically for volume), measure out the desired amount of liquid. Mix with powdered compound until dissolved.  For example: Mix 500 mL of water and 25 g of NaCl to make a 5% solution. Remember, if...


Определите разницу между дружеским поведением и романтическими заигрываниями. Читайте по ее губам. Оцените язык ее тела.

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A person can be nice to you and enjoy spending time with you without having a romantic relationship in mind, which can sometimes be confusing. Don’t assume that just because a girl is showing interest in you it is necessarily a romantic interest. Signs of romantic interest can often be subtle, and it’s a good idea to familiarize yourself with what to look for before you consider taking any further action. Some girls will just come right out and tell you if they are interested in you as more than a friend, which is obviously the easiest way to determine romantic interest. While this reveal might be uncomfortable in the moment, this scenario is actually ideal, because it naturally facilitates an open discussion about the issue, which will give you the opportunity to express your own feelings (or lack thereof). Not everyone is comfortable with this type of direct communication, however, so you can’t assume that just because she hasn’t said anything that her intentions are purely platonic. Our bodies will often unknowingly give us away when we are romantically interested in someone. While no two people’s behaviors of attraction will be exactly the same, there are a few common things you’ll want to keep an eye out for when trying to figure out if a girl likes you.  Eye contact: This can either be steady, or shy and coquettish. Our pupils will also dilate when we look at someone we like, as the brain is letting more light in so that we can more easily gather information about them. Mirroring behavior: When we are attracted to someone, often we will subconsciously mimic his or her mannerisms or way of speaking. Physical closeness: Usually we prefer people to be at least three feet away from us in social settings. When we like someone, however, the need for this distance diminishes. Posture: We tend to lean in towards people we like, and we’ll often sit or stand with our bodies turned slightly in their direction. We’ll also do things to make our posture more inviting or open, such as uncrossing our knees or arms....


Определите разницу между преступными действиями досаждающего характера и доставанием. Следите за поведением своего бывшего партнера. Скажите ему, что вам не нравится его поведение. Определите, может он и не пытается причинить вам вред. Проведите тест на "здравомыслящего человека".

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Assault, abuse, threats, and even stalking are considered punishable criminal offenses. If you are being subjected to one of these forms of harassment, report your ex to the authorities immediately. They will keep an eye on your ex and even issue a restraining order. On the other hand, your ex may not be doing any physical or emotional harm, but simply hasn’t accepted the break-up. If the latter is the case, there are steps you can take to make it more comfortable while they come to terms with the separation.  A restraining order places restrictions on their interactions with you. If they violate the restraining order, they could be arrested.  Many states have a legal distinction between civil harassment and domestic abuse. Domestic abuse is between close family members and people currently or formerly in a romantic relationship. Civil harassment is between 2 people who are not and have never been close family members or romantically involved. However, the illegal behavior is the same – assault, abuse, threats, stalking, and other physically and emotionally harmful behaviors.  Abuse can be physical or emotional. Hitting, shouting, and insults are examples of abuse. Broadly defined, it is harm done to you. Threats of abuse can be just as harmful emotionally. They can be expressed or simply implied. Pestering may just be repeated calls or emails to you. If your ex is simply calling you often to find out what you are thinking about them, it may not constitute harassment yet. If the harassment gets worse, you might change your mind to see the authorities. They will need to know some details about your ex’s exact behaviors. Keeping track of them, even writing them down, is a good idea in case you feel their attempts at contacting you may turn violent.  Who, what, when, where, and why – these are basic details any authority figure will ask about up front. How often is it happening? Are you alone when they harass you? Have you told them that their advances are unwelcome? Is there hard evidence of their harassment?...


Определите разрядность (32-разрядная или 64-разрядная) Windows. Откройте сайт MPC-HC. Нажмите «Installer» (Установщик) в разделе с соответствующей версией Windows. Запустите установочный файл и следуйте инструкциям на экране. Запустите MPC-HC. Нажмите «Файл» – «Открыть файл». Найдите папку с VOB-файлами. Выделите файл VIDEO_TS.ifo. Откройте указанный файл.

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You'll need to know in order to download the correct version of MPC-HC.  Press ⊞ Win+Pause or right-click on "Computer" in the Start menu and select "Properties." Look at the "System type" entry in the window that appears. If it says "64-bit" or "x64," you have a 64-bit system. If it says "32-bit," "x86," or nothing about bits at all, then you're running 32-bit. MPC-HC is a free, open-source media player that can play VOB files as well as most other video formats. You can download it for free from mpc-hc.org/downloads/ MPC-HC is only available for Windows. This will download the installer program from MPC-HC. The download is small and should only take a few moments to complete. Run it after downloading and follow the prompts to install MPC-HC. You can leave the settings at their default. You're given the option to launch it from the installer, or you can find a shortcut for it on your desktop. This will open the file browser. When you rip a DVD to VOB format, you typically will have a VIDEO_TS folder that contains all of the VOB files. Navigate to and open this folder in the file browser. This file loads the contents of the DVD in order so that you can play the menus and all of the special features. You can select individual VOB files, but this will only play that portion of the DVD. This will begin playing from the beginning of the DVD, loading the proper VOD files when necessary.


Определите разрядность Windows Откройте страницу загрузки WinRAR. Щелкните по ссылке, которая соответствует разрядности вашей системы. Дважды щелкните по установочному файлу WinRAR. Установите WinRAR. Найдите файл RAR. Дважды щелкните по файлу RAR. Выберите архив, который вы хотите открыть. Нажмите Извлечь. Выберите папку. Щелкните по OK.

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. Depending on whether your Windows version is 32-bit or 64-bit, the file you download will be slightly different. Go to https://www.rarlab.com/download.htm. WinRAR is a powerful, free tool that you can use on any Windows computer to view RAR files. If this link doesn't work, go to https://www.rarlab.com instead, then click the Downloads link on the left side of the page. If your computer has a 64-bit operating system, you'll click WinRAR x64 (64 bit) 5.50 near the top of the page, while 32-bit users will click the WinRAR x86 (32 bit) 5.50 link just above it. The WinRAR setup file will download onto your computer. You may have to click Save or confirm the download before the file will start downloading. You'll find it in your computer's usual download location. The WinRAR setup window will open. To do so:  Click Yes when prompted. Click Install  Make sure the RAR box is checked (top-left corner). Click OK  Click Done If the RAR file is on your desktop, you're all set; if not, do the following:  Open Start  Open File Explorer  Click your RAR file's location in the left-hand pane. You may have to select additional folders in the main File Explorer window to find the RAR. This should open it in WinRAR automatically.  You may need to select WinRAR from a pop-up list and then click OK to open WinRAR. The first time you open WinRAR, you may be prompted to purchase it. Click the X icon in the top-right corner of the prompt to close it. Click the RAR folder's name in the middle of the WinRAR window to select it. This folder-shaped icon is in the upper-left side of the WinRAR window. A pop-up window will open. Click a folder that you want to use to store the RAR (e.g., Desktop) on the right side of the pop-up window. It's in the bottom-right side of the window. This will prompt WinRAR to begin extracting the RAR folder to the selected location. Once the extraction is complete, you'll be able to open the extracted folder like a regular folder and view its contents.


Определите ранние признаки столбняка. Остерегайтесь развития симптомов. Остерегайтесь возможных осложнений.

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First, you'll feel a headache and a muscular stiffness in the jaw. It will be difficult to open and close your mouth. This is why the condition is commonly known as "lockjaw." Symptoms usually set in about eight days after infection, although the onset has been known to range from three days to three weeks.  A shorter incubation period signals a more heavily infected wound. Also, tetanus-infected wounds take longer to incubate when they are father from the central nervous system. Seek urgent treatment if you experience tetanus symptoms within fewer than eight days of exposure. On their own, a headache and a slightly stiff jaw should not terrify you. This could mean a lot of things. However, it wouldn't hurt to check with a doctor if you're worried. As tetanus worsens, you'll experience a stiff neck, and you'll have trouble swallowing. Other symptoms may include:  Painful hardening of the abdominal muscles Spasms in the jaw, chest, and abdomen. These spasms can cause painful, hyper-extended back arching, or opisthotonos. Sweating and fever Irregular breathing and heartbeat Advanced cases of tetanus can severely impair your breathing with spasms in your throat and vocal cords – and these spasms can cause fractures and muscle tears. Muscular stiffness may cause the spine and other long bones to fracture. You may experience high blood pressure and an irregular heartbeat. Untreated tetanus can cause pneumonia, blood clots in the lungs, and even a coma. Despite the innovations of modern treatment, 10-30% of tetanus patients die from the condition. The mortality rate is highest in unvaccinated people and people over 60 years old. Your chances might be better if you're vaccinated, you have a strong immune system, and you're relatively young. This does not mean that you shouldn't be worried!


Определите ранние признаки того, что ваша собака заражена бешенством. Опознайте признаки позднего периода легкой формы бешенства. Определите поздние симптомы буйной формы бешенства. Поищите любые следы укусов или открытые раны на теле собаки. Немедленно прибегните к медицинской помощи. Знайте, какие меры можно предпринять. Учтите, что есть некоторые заболевания, по признакам напоминающие бешенство.

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This early stage can last anywhere from two to ten days. During this time, your dog will seem sick with general symptoms. If you notice these symptoms, search your dog for any bite marks or signs of a recent fight (scabs, scratches, ruffled fur with dried saliva). If you find a bite mark or wound of any kind, take your dog to the vet immediately for evaluation. These early non-specific symptoms include:  Muscle pain Restlessness Irritability Chills Fever Malaise, a general feeling of sickness and discomfort Photophobia, a fear of bright lights Anorexia, or disinterest in food Vomiting Diarrhea Inability or unwillingness to swallow Cough Paralysis of the throat and jaw muscles may follow This milder form, known as dumb or paralytic form, is the most common and lasts from 3 to 7 days. It's known as dumb or paralytic rabies, because your dog may foam around the mouth or become paralyzed. He'll also seem confused, sick, or lethargic (tired). Take your dog to the vet immediately if you notice any other dumb form symptoms, including:  Paralysis (inability to move) of the legs, facial muscles, or other parts of the body. This normally starts in the hind legs and moves forward through the body. Dropping of the lower jaw, leading to a 'dumb' look. Making a strange barking sound that does not sound like a normal bark. Excess salivation that creates foam around the mouth. Difficulty swallowing. Note that in this form of rabies, dogs are not vicious and rarely try to bite. This furious or aggressive form also lasts from 3 to 7 days and your dog will appear aggressive or easily excitable. Your dog may behave abnormally and foam around the mouth. This form is what people generally think of when they think of rabies, though it is less common in dogs than the dumb or paralytic form. Furious form creates excessive aggression that must be handled with extreme caution to prevent being bitten. Call animal control to assist you if you think a dog has this form of rabies. Signs include:  Profuse salivation that will look like foam...


Определите расположение планет. Изучите личные планеты. Получите сведения о высших планетах. Раскройте значение планет, используя свои дома и знак Зодиака.

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Planets that pass through the different houses of your chart affect your reading. Planets are scattered throughout the chart, represented by different symbols.  The sun is represented by a circle with a dot in the center. The moon is a small half-crescent moon shape. Venus is the symbol for female while Mars is the symbol for male. Mercury is the female symbol, but with two small lines jutting out of the top circle. Jupiter is represented by a symbol that looks something like the number 4. Saturn is represented by a symbol that resembles 5. Uranus, Neptune, and Pluto all have fairly intricate symbols representing them. Uranus looks something like an upside down female symbol with four lines on either side, two on each side, that curve outward in opposing directions. Neptune looks like an upside down cross with two lines on either side, looping upward. Pluto is a kind of combination of Neptune and Uranus. It's a female symbol facing upward, with two lines on either side that loop upward. The planets are divided into two types: personal planets and outer planets. Personal planets include the sun, the moon, mercury, venus, and mars.  The sun represents a person's basic identity and purpose. The moon represents how a person reacts and reflects on the events experienced in life.  Mercury is your ability to relate to and perceive individuals and objects. Venus illustrated what you're comfortable with and what you enjoy. Mars represents your will and your actions. The outer planets include Jupiter, Saturn, Uranus, Pluto, and Neptune. They point to different aspects of your personality than the inner planets.  Jupiter represents how you integrate yourself into society as well as your personal growth.  Saturn represents your personal responsibilities as well as personal rules you develop for yourself over time.  Uranus represents your ability to learn and grow. Neptune points to your ideals and imagination.  Pluto represents your capacity for change and inner growth, pointing to very deep and personal types of change....


Определите распространенные ранние симптомы. Обратите внимание на симптомы, которые говорят о том, что повреждение печени прогрессирует. Бросьте пить.

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If you are still in the early phases, you might not have symptoms. But as the disease progresses, your symptoms will get worse. Symptoms include:  Abdominal discomfort Not being hungry Nausea or diarrhea Tiredness If you have these symptoms, it is crucial to stop drinking and get medical help to start reversing the damage:  Jaundice or a yellow color in the skin and eyes Fluid pooling in your legs and abdomen Fever Itchiness Weight loss Hair loss Vomiting blood or passing bloody stool due to bleeding internally Personality changes, memory problems, and insomnia Numbness in your legs or feet Abdominal distention Melena (black, tarry stool) Vomiting blood Fatigue Your liver will not heal unless you stop drinking. Your doctor can help you make a plan that will fit your needs. Options include:  Medications, such as baclofen Counseling Support groups, including Alcoholics Anonymous Outpatient treatment programs Residential treatment programs


Определите расстояние, которое нужно преобразовать. Определите правильный коэффициент преобразования. Исходное расстояние разделите на коэффициент преобразования. Если вы не справляетесь с задачей, попросите о помощи.

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Before you begin, you will want to make sure that whatever distance you are working with is either in miles (if using Imperial units) or in kilometers if working with metric. It doesn’t make much sense to convert smaller distances into light years, but you can if you’re curious.  To convert feet into miles, remember that there are 5,280 feet in a mile: x ft (1 mile/5280 ft) = miles.  To convert meters into kilometers, simply divide by 1000: x m (1 km/1000 m) = km. You need to identify the units for the distance that you’re converting to light years. If you’re converting from kilometers to light years, you will use a different conversion factor than if you’re converting from miles.  To convert from kilometers to light years, you will use: 1 light year/(9.46 x 1012 km).  To convert from miles to light years, you will use: 1 light year/(5.88 x 1012 miles). Once you have determined the proper conversion factor, you can multiply by the original distance to obtain the distance in light years. When numbers are large, it is best to use scientific notation.  For example: If you knew that an object was approximately 14.2 x 1014 miles away from Earth, how many light years would that be? Use the miles conversion factor: 1/(5.88 x 1012) Multiply: (14.2 x 1014) x (1/(5.88 x 1012)) = 2.41 x 102 = 241 light years. The object is 241 light years away. You can always ask for assistance from your teacher and fellow students. There are also many resources online and in your text book to help you when converting to light years. Don’t hesitate to ask for extra help if you need it. Remember, there are always multiple ways to get help when looking for an answer.


Определите реагенты и продукты реакции. Определите общую массу реагентов. Определите теплоемкость продукта. Найдите изменение температуры. Найдите энтальпию по формуле ∆H = m x s x ∆T. Определите, выделяется или поглощается энергия в ходе рассматриваемой реакции.

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Any chemical reaction involves two categories of chemicals — products and reactants. Products are the chemicals created by the reaction, while reactants are the chemicals that interact, combine, or break down to make the product. In other words, the reactants of a reaction are like the ingredients in a recipe, while the products are like the finished dish. To find ∆H for a reaction, first identify its products and reactants. As an example, let’s say we want to find the enthalpy of reaction for the formation of water from hydrogen and oxygen: 2H2 (Hydrogen) + O2 (Oxygen)  →   2H2O (Water). In this equation, H2 and O2 are the reactants and H2O is the product. Next, find the masses of your reactants. If you don't know their masses and aren't able to weigh the reactants in a scientific balance, you can use their molar masses to find their actual masses. Molar masses are constants that can be found on standard periodic tables (for individual elements) and in other chemistry resources (for molecules and compounds). Simply multiply the molar mass of each reactant by the number of moles used to find the reactants' masses. In our water example, our reactants are hydrogen and oxygen gases, which have molar masses of 2g and 32 g, respectively. Since we used 2 moles of hydrogen (signified by the "2" coefficient in the equation next to H2) and 1 mole of oxygen (signified by no coefficient next to O2), we can calculate the total mass of the reactants as follows:2 × (2g) + 1 × (32g) = 4g + 32g = 36g Next, find the specific heat of the product you're analyzing. Every element or molecule has a specific heat value associated with it: these values are constants and are usually located in chemistry resources (like, for instance, in tables at the back of a chemistry textbook). There are several different ways to measure specific heat, but for our formula, we'll use value measured in the units joule/gram °C.  Note that if your equation has multiple products, you'll need to perform the enthalpy calculation for the component...


Определите риски развития рака горла. Симптомы. Проверьте горло на наличие язвочек и неровностей. Обратите внимание на боль и кровоточивость. Попросите помощи у супруга или родственника.

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Doctors know that throat cancer is caused by a genetic mutation in the cells of the throat, though they are not sure what spurs this mutation. Being aware of your potential risk for throat cancer may help you recognize the symptoms and get a timely diagnosis and treatment.  Men are more likely to contract throat cancer than women.  Your risk for developing throat cancer increases with age.  People who smoke and use chewing tobacco are at a higher risk of developing throat cancer.  Excessive alcohol consumption increases your risk.  In fact, alcohol and tobacco consumption are the primary risk factors for developing throat cancer.  Having HPV (human papilloma virus) can make you more prone to throat cancer.  Not eating sufficient fruits and vegetables can raise your risk for contracting throat cancer.  Having gastroesophageal reflux disease, or GERD, may also increase your risk. Most symptoms of throat cancer aren’t specific to cancer, so you’ll need to be extra vigilant about watching your oral cavity. Identifying possible symptoms of throat cancer may help you get a relatively expeditious diagnosis and treatment. Symptoms of throat cancer include:  Coughing. Changes in the voice, which may include hoarseness or inability to speak clearly. Problems swallowing. Ear pain. Sores or lumps that don’t heal on their own or with over the counter treatments. A sore throat. Weight loss.  Frequent headaches. Irregular growths and lumps can be a sign of throat cancer. Examining your throat may help you recognize unusual growths.  Stick out your tongue and see if you can identify any lesions or growths on it.  It may be slightly more difficult to examine the inside of your mouth or your throat, but open your mouth as wide as you can and look inside. Shining a light inside your mouth may also help you recognize any irregularities. Check your mouth and throat regularly so that you know how the area looks usually.  Look for changes in the appearance of your throat including differences in color or skin texture. Growths that...


Определите род пионов. Если ваша почва нуждается в обогащении, выройте ямы 30-46 сантиметров в глубину и одинаково широкие. Добавьте богатой, хорошо дренажной почвы на дно ямы. Добавьте удобрений и другие дополнения почвы (необязательно). Заполните большую часть отверстия упакованной, обогащенной почвой. Сажайте травянистые пионы так, чтобы почки торчали в 5 см. от поверхности Сажайте древовидные пионы так, чтобы почки были на 10-15 см. ниже поверхности Тщательно полейте. Накрывайте почву только в зимний период.

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Peonies come in two varieties: herbaceous peonies and tree peonies. Herbaceous peonies are typically sold as root clumps, and grow into herb-like, green-stemmed flowers. Tree peonies usually have wooden stems attached to the root clump, and grow into woody-stemmed shrubs. Tree peonies also have a ridged bulge on the root with a different bark texture, where one variety of tree peony has been grafted onto another to combine the best qualities of each. You may follow these instructions for either variety, but be prepared to plant them at different depths:  Herbaceous peonies grow when the top bud is planted at a depth of 2 inches (5 cm). Tree peonies grow best when the graft is planted at a depth of 4–6 inches (10–15 cm), with at least a tip of the top stem above the soil. Peonies do not need to be planted this deep, but unless your flowerbed is already full of rich soil to this depth, a hole this deep is recommended so you can prepare rich, fertile soil for the deep peony roots that will develop after planting. A wide hole at least 18 in. (46 cm) across is recommended for the same reason. If your soil is rich, well-draining, and at least 18 in. (46 cm) deep, skip to the step "Plant the peony clump," below. Add 2–4 inches (5–10 centimeters) of dark compost, well-aged manure, or pine bark to the bottom of the hole. If your soil is slow-draining or poor in nutrients, make a 50/50 mix of this organic material and your garden soil, and keep it to one side to fill the hole later. To test soil drainage, dig a one ft (0.3 meters) hole and fill it with water. Wait until it drains, then fill the hole a second time. Measure how much it has drained after one hour, or measure after fifteen minutes and multiply by four to find the hourly drainage. Well-draining soil suitable for peonies should drain between 1 and 6 inches (2.5–15 cm) per hour. To speed up the peony growth, you may add ¼ cup (60 mL) balanced (10-10-10) fertilizer to the bottom of the hole. Some gardeners also mix in ½ cup (120 mL) bone meal or superphosphate...


Определите роли в управлении изменениями. Используйте панель контроля за изменениями. Разработайте процесс внедрения запросов на изменения. Создайте форму запроса на изменение. Внесите дополнительную информацию в журнал регистрации запросов. Отслеживайте основные изменения.

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List the roles that will be assigned for this project. Describe the responsibilities and necessary skills for each role. At a minimum, include a project manager to enact changes on a day-to-day level, and a project sponsor to track overall progress and make high-level change management decisions. For broad projects in a large organization, you may need to divide the project management role among several people with specialized knowledge. Software projects typically include a Change Control Board, made up of representatives from each stakeholder group. This board approves change requests instead of the project manager and communicates the decisions to stakeholders. This approach works well for projects with many stakeholders, and projects which may need frequent reevaluation of the scope and baseline goals. Once someone on the project team identifies a step forward, how does it go from idea to reality? Describe this process here, as agreed upon by the team. Here's an example:  Team member fills out a Change Request form and sends it to the project manager. Project manager enters form into the Change Request Log, and updates this log as requests are implemented or rejected. Manager assigns team members to write a more specific plan and to estimate the effort required. Project manager sends plan to the project sponsor for approval or rejection. Change is implemented. Stakeholders are informed of progress frequently. The following data should be included with every change request and entered in the changelog:  Date of change request Change request number, assigned by the project manager Title and description Submitter name, email, and phone number Priority (High, Medium, or Low). Urgent change management plans may require specific deadlines.  Product and version number (for software projects) The changelog must also track decisions and implementation. Besides the information copied from the change request form, you'll need space for the following:   Mark of approval or rejection Signature of the person approving...


Определите роли, которые вы играете. Выпишите свои главные показатели в жизни. Пройдите в интернете тест на оценку личности. Обратитесь за комментариями к другим людям. Оцените свое удовлетворение результатами.

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Everybody plays multiple roles in their life based on their personal relationships, work responsibilities, and social interactions. Once you have listed your roles, write down what each one means to you. Some examples of roles include:  Parent Friend Team leader Emotional support Mentor/Mentee Confidante Creator Problem solver VITALS is an acronym that stands for values, interests, temperament, activities, life goals, and strengths. In a notebook or word processor, try to define each of these categories for yourself.  Values: What is important to you? What characteristics do you prize in yourself and others? What motivates you to complete something? Interests: What types of things are you curious about? What do you do like to do in your free time? What fascinates you? Temperament: Come up with ten words that describe your personality. Activities: How do you spend your day? What are the most and least enjoyable parts of your day? Do you have any daily rituals? Life goals: What have been the most important events of your life? Why? Where do you see yourself in five years? What about in ten years? Strengths: What are your abilities, skills, and talents? What are you really good at? While personality tests are not scientific, they do ask questions that force you to consider different aspects of your character. There are many reputable tests that you can take online. These include:  Meyers-Brigg Type Indicator Minnesota Multiphasic Personality Inventory (MMPI) Predictive Index Behavioral Assessment Big 5 Personality Assessment While you should not define yourself by what other people say, asking others for their opinion can help you understand things about yourself that you may not have realized.  Start by asking loved ones how they would define your personality or characteristics. If you’re comfortable, ask your boss, mentor, or acquaintances about how they see your personality. If you disagree with anyone’s observations, that’s OK! These comments don’t define you, and you might find more acceptance from other...


Определите свое отношение к болезни. Определите подходящий момент для разговора. Репетируйте свои слова. Выберите подходящую обстановку. Подготовьте информацию и ответы.

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It will be even more difficult to have an honest discussion about your mental illness with a romantic interest if you have not fully accepted its reality yourself.  Any sense of doubt or shame that you still feel or stigma that you continue to place on your illness may be further amplified and “confirmed” by similar responses from your prospective partner.  Before being truly honest with others, you need to be honest with yourself.  Work to understand and accept your illness, with the help of mental health professionals and supportive loved ones.  At the same time, never doubt that you deserve to have a healthy, fulfilling romantic relationship. Especially if you have been recently diagnosed, you might possibly find it easier to start the dating process by seeking out others who have similar experiences with mental illness.  There are niche online dating sites focused on such individuals.  This may not be the best path for you, though, so consult your mental health professional first. While you may occasionally hear specific advice such as “the first date is always too early” or “don’t wait much past the fourth date,” the fact is that there is no universal “right” or “wrong” amount of time into a relationship at which to disclose your mental illness.  You can and should seek out advice from trusted sources, but only you can decide when your relationship is at the “just right” stage for this conversation. Generally speaking, you don’t need to disclose a mental illness right off the bat on the first date.  Wait until the level of commitment and/or intimacy builds to the point that it feels wrong to wait longer, then plan the discussion. You’ll want the conversation to feel natural and comfortable, but that doesn’t mean you shouldn’t practice the content and style of your delivery beforehand.  You will be hesitant and nervous when it comes time to reveal a mental illness, and adequate preparation beforehand can help you to navigate and push through those barriers to a healthy conversation. Consider practicing...


Определите свое предназначение. Ставьте цели, принимайте решения. Пойдите по новому пути. Ваш новый девиз — чувство важности. Трезво оцените себя. Полагайтесь на других и обращайтесь за помощью. Будьте готовы к моментам слабости. Радуйтесь успехам. Двигайтесь вперед.

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Thinking about the meaning of your life is one of the first major steps toward making big changes.  What are you good at? What do you enjoy doing? What are you passionate about? What makes you feel like you matter? Answering these questions is key to figuring out what will make you happy and give you a fulfilling life. Say, you love yoga and have been going to yoga classes 3 times a week for 5 years. Maybe it's not your hobby, but your passion! Maybe you'd like to shift from being the student to the teacher. Think about what truly satisfies your life and makes you feel like you are making a difference and make that the core of your new life.  Life is only worth living if you are really living. If you've always wanted to teach yoga, why not go for it? You get one one life, so make sure you are doing the right things with it. Don't wait around for a reason to start living your life the way you want. Once you have determined your general purpose and big life goals, decide specifically how you will reach these goals and then make the needed changes. Are you going to break up with your current partner? Are you going to move to a new city? Are you going back to school?  Set short-term, medium-term, and long-term goals for yourself. Write them down and put them somewhere where you can see them daily (e.g., a refrigerator door or stuck to your bedroom mirror). Organize your life. You can't change your life if you're living a crazy unorganized way. Once you know exactly what change you want to effect and what goals you want to reach, you can begin to plan to make the necessary changes. Do something different and surprise yourself; you'll probably learn something you didn't know about who you are and what you can do.  One of the best ways to jolt yourself out of a life you're not satisfied with is to do something completely different. Go on a trip to some place you've never been. Start learning a language. Take up a new sport or exercise, whether it be gymnastics, kick boxing or cycling. Even if you think you might be...


Определите свои "цвета". Подбирайте одежду, соответствующую вашему типу фигуры. Носите одежду, в которой вы будете чувствовать себя привлекательной. Подбирайте аксессуары правильно.

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” Everyone has colors that they look particularly good in. Find out which colors look good on you by figuring out your skin's undertones. First, look at the veins on the inside of your wrist. If these veins appear blue, your skin has cool undertones. If these veins appear green, your skin has warm undertones.  Cool undertones look best with silvers, blues, cool greens, greys, and other wintery colors. Warm undertones look best with golds, rich greens, reds, and other earthy colors. Wear clothing that makes your body shape look it's best. For example, if you have a pear body shape, wear shirts that accentuate the upper part of your body with patterns or frills. These shirts will balance out your figure and make you appear more curvaceous.  If you have an hourglass figure, wear clothing that accentuates the small part of your waist. If you have an inverted triangle body type, wear clothing that gives volume to your hips. This clothing includes layered skirts and large belts. If you have a rectangular or “ruler” body shape, wear short skirts and dresses that show off your legs. If you feel attractive in your clothing, you will feel and look more confident. For example, if you like the way a particular skirt looks on you, wear it often. Alternatively, if you have a pair of pants that you feel weird in, don't wear them. You'll look as uncomfortable as you feel. Avoid clothing that is physically uncomfortable. The discomfort will only grow as the day goes on. Accessories can make old, worn out outfits feel fresh and new again. Accessories are any part of your outfit that isn't clothing. Jewelry, scarves, handbags, and belts are all examples of accessories. When building your outfit, choose accessories that accentuate your clothing. For example:  Highlight the golden tones in a green dress by wearing a large gold bracelet. Wear a chunky red necklace with a black and white shirt to create a bright contrast. Enhance the simplicity of a shift dress by wearing several large rings.


Определите свои границы. Составьте список поступков нарцисса, которые выходят за грани допустимого. Озвучьте свои границы уверенным тоном. При необходимости приведите в исполнение последствия. Ожидайте сопротивления, но стойте на своем. Научитесь вычислять самовлюбленного человека.

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If you want to live with them, you can't realistically micromanage everything the narcissist does or says. You also can't just let them treat you however they please. So, where's your middle ground? Figure out what narcissistic behavior you can't tolerate.  For example, you may be able to tolerate them dominating conversations, but you are not able to accept when they insult you. Narcissists are infamous for walking over people and abusing their goodwill, so you need to know your limits. Once you've identified your boundaries, make a list of the situations in which the narcissist tends to violate them. By writing this out, you will know which contexts you need to be wary of.  For instance, the  narcissist may be more likely to manipulate you in front of a group. Noticing this pattern can help you learn which scenarios to be on guard against. It also helps you figure out how to phrase your boundaries. Now that you know what you can not tolerate, communicate those boundaries when the offensive behavior happens. You might say, “I can see that you're angry, but I will not tolerate insults. If you continue to insult me, I will leave.” State your boundaries with confidence, lifting your chin, making eye contact, and keeping your voice strong and steady. That way, the narcissist knows you're serious. Narcissists will cross every line you make, so it's important that you actually follow through with consequences. If you've said you'll end the conversation, disengage. If you've threatened to leave, do so.  Setting consequences doesn't have to be the end of the relationship, you can tell the narcissist “I'll be happy to continue talking when you are able to communicate without insults.” Keep in mind that enforcing consequences may not cause the narcissist to change their behavior. More than likely, the narcissist will still test your boundaries, no matter how strongly you set them. Stand firm despite any pushback.  For example, the narcissist may insult you anyway just to see if you will actually do anything about it....


Определите свои долгосрочные цели. Учитывайте свой прошлый опыт в диетах. Установите бюджет своей диеты. Разработайте план, подходящий вашему образу жизни. Регулярно занимайтесь физическими упражнениями. Проконсультируйтесь со своим врачом.

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People adopt different diets or eating styles for a variety of reasons.  Your ultimate, long-term goal will help you choose which diet plan is the best for you.  Some goals may include:  Weight Loss Managing high blood pressure, diabetes or high cholesterol Supporting increased fitness levels Becoming more environmentally conscious Improving your general health or wellness If you've tried other diets or eating patterns, try to remember how they worked for you, what you liked or didn't like about them and whether you felt they were a good fit for your lifestyle.  For example, if you tried following a vegetarian diet, but missed eating meat.  Or if you tried a low carb diet, but it made you feel foggy and tired throughout the day.  If a diet didn't work well in the past, you may want to consider other options. Sticking to a diet plan takes more than willpower.  It truly has to be a plan you can stick with long-term. Each diet or eating plan may come with a cost.  You might need to pay for pre-made foods, protein shakes or vitamin and mineral supplements.  But there are also many diets that require little to no extra costs.  Choose a diet plan that will fit easily within your budget so that you don't have to discontinue your new eating pattern due to high costs. Take advantage of "sign-up offers" or promotional rates when you can.  This may help you save a little money on some of the more popular dieting programs. Some diet plans require you to prep all your meals and snacks from scratch, some may be completely web and internet-based and others may require in person group or individual meetings.  Will these types of activities fit with your current lifestyle?  Think about how that may change or need to change for you to be successful on your new dieting plan. If you have to change your lifestyle too drastically, the diet plan may be difficult to stick to long-term.  Some diet plans require time spent cooking while others do the meal prep for you.  If cooking is something you don't typically enjoy doing, think...


Определите свои достоинства вне этих отношений. Используйте осознанность, чтобы справиться с неуверенностью. Держитесь подальше от негативно или критически настроенных людей. Удалите слова «надо» и «должен» из своего лексикона.

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Make a list of all the reasons you're a great person that have nothing to do with being a part of a couple. Maybe you're super smart, athletic, compassionate about animals, or a talented cook. If your self-worth is heavily connected to the health of your relationship, you could experience doubt even during common challenges. You can battle this by building up your self-esteem. Feeling afraid or unsure isn't great, but some doubt is normal and even healthy. Start a  mindfulness practice to help you learn to embrace or at least tolerate the uncertainty in your relationship and your life.  When these feelings arise, notice them but let them be. Take  deep breaths in through your nose and out through your mouth. Don't try to change the thoughts or act on them. Just sit with them. Perform mindfulness daily and you'll start to feel more in control and less bothered by these worrisome doubts. The opinions of co-workers, friends, and family can lead you to have doubts about your relationship. If a person only ever has negative things to say about your partner or your relationship, take a step back.  Sometimes, your loved ones may offer advice that is well-meaning, but biased or self-serving. Reflect on how you feel with your partner and what you see in their behavior before allowing others’ perspectives to feed your doubt. Be wary of taking advice or discussing your relationship with people who are overly judgmental or critical. Choose open-minded and supportive confidantes. If your language regarding your relationship is rigid, you're more likely to try to push against uncertainty. When you remove these terms from your vocabulary, you can feel more flexible and open-minded about your relationship.  For example, if you think, "He should answer the phone whenever I call," you may be inadvertently making yourself angry if your partner is busy when you call. Don't say "She must be spending Saturday with someone else" simply because your girlfriend didn't try to make plans with you.


Определите свои достоинства. Отвернитесь от камеры. Согните суставы. Наклонитесь к камере. Примите удобную для себя позу.

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Photogenic people have the magnificent ability of knowing what their assets are and the best way to work them. This goes hand in hand with knowing your physical weaknesses. What parts of your body are the most attractive, and which might be a tad more unflattering in photos? Do what you can to play up your best parts while turning those more negative aspects of your body away from the camera. Facing a camera straight on does the same thing to your body as it does to your face. Your body will become flattened in a photograph, so a shot from the front will show you from the widest angle and make you look extra round. Turn ¾ to show your body from an angle and create shadows and depth in your pose.  To slim your arms, put one on your hip and angle your elbow back and away from your body. Although you may feel silly doing it, there is a reason many celebrities adopt this pose - it is ultra flattering! If you are sitting for the photo, turn so that the camera is at your side rather than directly in front of you. Bend your knees and stagger your legs slightly. If you choose to cross your legs, cross the leg closest to the camera over the top of the other. How often do you find yourself standing or sitting perfectly straight, with all your joints in line? Probably very rarely or never. Add both movement and a sense of natural poise to your photos by allowing your joints to bend slightly. This means that your elbows, wrists, knees, and ankles should all be comfortably bent. If it can bend, bend it! The way we see things works so that things that are closer are larger while things that are further away are smaller. In order to create the illusion of a small, sleek body, lean into photos slightly with your head first. All the posing advice in the world can’t make you more photogenic if you aren’t comfortable with the changes. In the end, it is helpful to keep all the posing tricks in mind, but it is best to do whatever comes naturally to your body. Being photogenic means walking the thin line between acting incredibly...


Определите свои желания. Станьте лучшими друзьями. Ссорьтесь, но осторожно. Выражайте свои чувства постепенно. Не торопитесь.

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Think about the things you most want in life: companionship, children, financial stability, a strong community, artistic success, to live up to your principles, to enjoy yourself. Think of where you would like to be in three years, five years, thirty and fifty years. Don't think "What do I want in a partner?" but rather "What do I want in my life?"  Look at your relationship and see if it supports your life goals. If you find it does not, ask yourself if you are willing to live without things for the sake of the one you are with. Adapt to what you find. Most people are actually terrible at knowing what they want. If you find someone who supports you in your desire and who expands your horizons—someone you care about enough that they have changed you—you might have found your life partner. Romance is not a great predictor of what makes a relationship strong enough to last a lifetime. Rather, truly respecting, enjoying, and caring for your partner will take you through to the end. Don't commit for a lifetime to someone until you have had a chance to become dear friends.  Look for overlapping senses of humor, and the ability to have fun even in mundane or difficult circumstances. Respect your partner's mind. If you don't enjoy the way your partner thinks, you aren't likely to enjoy talking for the rest of your life. Have interests in common. You don't have to do everything together, but you should share some preferences for activities and ways of relating to people. Be equals. Relationships in which one person dominates are unhappy ones. If one of you treats the other in ways that would not be tolerated in the opposite direction, you are headed for trouble.  You and your partner should trust, support, and respect one another. If you share these bonds, your relationship is strong. Relationships are fragile at the start. Check the impulse to run after the first fight. Fighting can feel like the end of the world, but it is natural, and it's a part of all healthy relationships. Learn to fight better. Start sentences...


Определите свои жизненные приоритеты. Рассмотрите возможности карьерного роста. Определите позитивные занятия и установите их в качестве цели. Составьте обширный список целей, на которых вы можете сосредоточиться. Оценивайте свой прогресс и вносите соответствующие изменения.

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Goal-setting is an important component of reducing the likelihood of future depression. In order to create positive goals for yourself, you may first need to identify your values or priorities. The deep desires of your heart tell you what will make your life happy.  Make a list of your values or things that are important to you in life. These might include: family, friends, employment, love, money, and a home. Think of things you've done in the past that you enjoyed and try to figure out how to incorporate those things into your life. Ever had a moment that you wished would never end? Those are the moments you can focus on in your life. This may be times with your partner, kids, close friends, time spent on things you are good at or enjoy (camping, writing, art, music, etc.). What you choose to do with your life in terms of occupation can have an immense effect on your well-being. After all, you may spend 40 hours or more per week focused on your career.  If your old job didn't work for you, try something else. It’s all experience and can help you to grow. Do you want to get a new job soon or later in the future? Think about what kind of occupation you can handle, will be rewarding and enjoyable for you. Be patient. If you don't get a job straight away, think of things that would improve your chances. Do some volunteer work, take a short course or earn some extra qualifications; this can do wonders for your self-esteem and your resume. When you are recovering from depression it may be hard to break the habit of inactivity and get back into the swing of things. However, staying active and busy can help reduce the likelihood that your depressive symptoms will return.  Focus on tasks or responsibilities that need to be completed. For example, you could: wash the car, cook a good meal, mow the lawn, pay a bill, go shopping, clean the house, do some studying, take care of a pet, tend your garden, the list goes on and on. When you do little things like these it may help you feel more capable over time, and boost...


Определите свои интересы. Изучайте и развивайте свои таланты. Следуйте целям преданно и ответственно. Умейте постоять за себя.

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The best way to have a fulfilling life is to spend your time doing things that you genuinely care about. Consider whether you are interested in art, science, politics, or the environment. Think about what you want your life's legacy to be. How do you want to impact the world around you? These questions will help you find the right career path for you.  Learn to distinguish between your hobbies and your bigger interests. Just because you like to play guitar, doesn't necessarily mean you should pursue music as a career. But if you eat, sleep and breathe guitar, then continue to practice and perfect your craft and pursue your dream. Don't give up on your hobbies. Just because your passion isn't lucrative, doesn't mean you can't or shouldn't partake in it. In fact, the opposite is true. Life is about learning to balance work and fun, and giving up either will be detrimental to your emotional health. Remember that if you have never worked at anything, you won't be able to appreciate the free time you have to partake in hobbies or spend time with friends. If you want to reach your full potential, you will have to devote time to strengthening the talents you already have, and uncovering any hidden talents that you haven't discovered yet.  Take classes or private lessons in subjects that you are interested in, even if you have no previous experience. You never know when that one elective will open the door to an entirely new career that you had never considered. Don't be discouraged if you realize that you are not skilled at something. Remember that even recognizing what you are not good at is still a step in the right direction, pointing you toward what you are good at. Once you have set your mind to doing something, follow through with it. Be prepared for obstacles, and don't expect immediate results. All good things take time and hard work, but it will be well worth it in the end when you achieve your goals. Remember that at the end of your life, you are much more likely to regret the things you didn't do than the...


Определите свои ключевые ценности. Выберите смелый карьерный путь. Развивайте духовный аспект жизни. Развивайте чувство принадлежности к коллективу.

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Everyone has things that are important in life, but what do you ultimately value above all else? Don't think about physical, tangible things. Instead, focus on what you want in your life that will give your life a sense of meaning and purpose. Some commonly valued elements of a meaningful life include:  faith family friendship/connections with others compassion excellence generosity/service to others Personal growth can give you a tremendous sense of meaning and purpose. One of the best and most-fulfilling ways to accomplish this is by finding a career that challenges you to grow and develop as a person.  Figure out what you're passionate about doing. You might begin this by examining what your values are. Do you value compassion and generosity? Perhaps a career helping other people might be personally fulfilling for you. Push yourself out of your comfort zone. Just because you are getting by at your job, it does not mean that you derive any real satisfaction or fulfillment from it. Try finding ways to pursue your passion through volunteer work, and if you like it, see if there is any way you can transition into doing that work professionally on a full-time basis. Having a fulfilling career will most likely give you a greater sense of purpose and fulfillment than having a lot of money would. You need to be financially secure, of course, but it's more important to live with a sense of purpose than to acquire meaningless wealth. Being spiritual may mean a religious life for some people, but spirituality does not require any organized religion. It's entirely possible to live a spiritual life without ever identifying as religious, though some people find religion itself to be quite fulfilling.  Practice self-reflection every day. Learn to control and take responsibility for your thoughts, words, and actions. Find ways to increase your compassion for others. Work to help others in need, no matter what their circumstances might be. Try to maintain hope and a positive attitude, even during stressful or tragic...


Определите свои конкретные страхи. Определите причину страхов. Признавайте свою смелость. Разработайте конкретный план.

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People are often reluctant to admit that they are afraid of something and this may be undermining their confidence and courage. In order to begin building courage, you need to determine your specific fear.  You may not even be aware of your specific fear(s) until you begin to think about what causes you to lack courage.  Write a list of your fears as you figure them out. This may help you to develop a plan to overcome them and build your courage. This will likely not be an easy exercise because it often causes a person to feel embarrassed or ashamed. The lack of courage, or timidity, often stems from some form of fear that is learned through experience or memory. Identifying the sources of your specific fears can help you to begin taking proactive steps to change this behavior and ultimately gain courage in any situation.  Thinking about specific experiences that may have contributed to your lack of confidence and countering them with positive experiences can help to get you in the proper frame of mind to start building your confidence and courage. For example, perhaps you fear rejection by the opposite sex because someone rejected you once before. To offset this fear, think about situations where the opposite sex has welcomed you.  If you cannot identify a specific experience that is the source of your fear, it may be from a memory or a social fear, such as of the shame of failure. For example, if you’ve never touched a snake, but are afraid of them, this may stem from someone related to you either telling you that snakes are dangerous. You can offset memory fears by actively thinking about when and how these fear may have been realized in the past. Thinking about your fears and their sources can help you to grow out of them over time. Simply acknowledging your fears may be the only thing you need to overcome them. Just as it’s important to identify your fears, you should also recognize that you also possess courage in many situations. Taking the time to acknowledge that you are courageous can help you to...


Определите свои критерии. Выходите в свет. Пробуйте новые занятия. Будьте открыты к разным типам людей. Заводите дружбу с девушками.

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Think about the things that you definitely want in a girlfriend. Perhaps you want to find someone who shares your religious views, or someone who definitely wants children. Identify your “must-haves” in a potential girlfriend.  Think about both major and minor criteria. Someone with the same life views as you is probably important. But you might also think about whether you want someone who will run marathons with you, or someone who will binge-watch TV with you, or someone who works in the same industry as you. While you may want a girlfriend who you think is extremely physically attractive, avoid putting this at the top of your list. Your relationship should be based on something less superficial than good looks. Chances are, you’re not going to meet anyone if you stay holed up in your house. Get out of your usual routines and hang out in public places where you might meet new people. Think about visiting these types of places frequently:  Grocery store Bookstore or library Coffee shop Park Hiking trail Music shop If you’re having trouble finding potential women to date, you may need to try something new to open up your circle of acquaintances. Try a new hobby or join a club, such as skiing or hiking.  Try to have some level of interest in the activity. Don’t just pretend to like an activity because there are lots of girls doing it too. Otherwise, you will start off a potential relationship with falseness. If you are in school, try taking a different type of class than what you normally take. Even if you don’t feel like you’re a creative person, you might take art or drama class. You can get to know this girl in one of her favorite classes. You may have a very particular idea about what kind of woman you’re attracted to. But there are all types of people with whom you can become very good friends and potentially romantic partners. Try not to judge a book by its cover. Expand your social circle by getting more women friends. You may have initially considered a woman as potential girlfriend material but then...


Определите свои личные ценности Представьте наилучшую версию себя. Оцените свою повседневность. Устанавливайте реалистичные цели.

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. If you have a desire to reboot your life, it may be because you don't feel like you are living according to your principles. Values are the beliefs, opinions, and ideas that drive your decision-making and serve as a foundation for your life. To ensure that your life reset gets off on the right foot, figure out your values. Perform a self-assessment in order to pinpoint your personal values. Ask yourself:  What kind of things get you fired up talking about? What would you be willing to sacrifice your life for? If your home was on fire, assuming all living beings had been rescued, what three items would you want to take with you? What aspects of your community or the world would you like to change? To further direct your path, do a visualization exercise. Visualization can be a powerful tool to clarify our desires and move us closer to obtaining them. Spend some time imagining who you would like to be in 5, 10, or 15 years.  Go someplace quiet where you can sit without distractions. Close your eyes. Picture in your mind's eye yourself at a specific point in the future (e.g. 1 year or 5 years). Imagine that you are at the peak of success during this time. You have realized all your goals. What are you doing in this vision? What is your career? What kind of lifestyle do you have? Who are you surrounded by? What do you do for fun? Absorb this image fully. Then, grab some paper and write out some details about it. What skills or strengths do you need to make this vision a reality? How can you gain these skills? It's often said that most people overestimate what they can do in a year, but underestimate what they can do in a day. True enough, life consists of weeks, months, and years. However, you get there day by day. Think about the kinds of things you do daily. Do these actions or habits line up with your ultimate goals? After you have spent time envisioning your dreams and assessing what you are doing daily, you can develop an action plan to bring you closer to where you want to be. What can you do today to get...


Определите свои навыки. Пересмотрите свой недельный график. Определите временной период, который вы хотите посвятить волонтерству. Волонтерство вживую и онлайн.

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When thinking about where you want to volunteer, considering your skill set is important. Organizations are always looking for people with different skill sets, so no matter what you're good at, you should be able to find a place that can use those skills. First, though, you need to identify those skills.  For example, maybe you have stellar people skills, so you'd do well at a place where you interact with people often, such as a soup kitchen or homeless shelter. On the other hand, if writing is more your style, look into opportunities that can put that skill to use. For example, maybe you could write brochures for local nonprofits. You don't want to say that you can volunteer five times a week only to bail on the organization after a month. You need to be realistic about how much time you can give to an organization based on your other commitments. Try not to over-commit yourself. If you try to do too much, you're more likely to give up. Maybe you really only want to volunteer at a place for a month. On the other hand, maybe you're looking for a place to volunteer for the long term. Either is fine, but you need to figure out what you want and be upfront about it with the organization.  Knowing the length of time you want to commit to can also help you choose an organization and type of volunteering. For instance, if you only want a short-term commitment, you might want to help organize an educational talk at the local art museum. On the other hand, if you want a long-term commitment, you might become a docent at the museum.  You can even find one-time volunteer opportunities, such as volunteering at a pet adoption event, helping at the library's annual sale, or joining a group park cleanup. Some people have the time to go in person to an organization to volunteer. If that's you, great. If it's not, think about volunteering remotely by doing work online. Many organizations are now looking for people who can help with things like writing and PR work, most of which can be done online.  You'll find there are...


Определите свои наклонности. Поймите причины такого поведения. Определите последствия. Следите за своим поведением.

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It is important to first identify the specific behaviors you engage in that you think are destructive to you before attempting to change them. Self-destructive behaviors can be anything that harms your physical self or your psyche. Compile a list of all of your self-defeating behaviors that you'd like to change.  Any of the following qualify as self-destructive behaviors: self-harm (cutting, picking, hitting/punching, scratching, hair-pulling), compulsions (gambling, overeating, substance use, risky sex, excessive shopping), neglect (not paying attention to your needs, health, refusing help), and thoughts/behaviors that cause psychological harm (pessimism, being overly needy, denying responsibility, allowing others to treat you poorly). There are too many types of self-destructive behaviors to list them all here, so attempt to explore your life and behaviors for all tendencies that you have that harm you in some way. Do you drown your shame, remorse, and guilt by succumbing to substance use and abuse, such as alcohol or drug abuse, or nicotine use?  Write down all of the specific self-destructive patterns that you have. You can keep a journal and list each one there. If you are unsure about what some of your patterns might be, ask family members or friends if they can point out any behaviors that they think you do that are potentially harmful. Some studies suggest that individuals may engage in self-injurious behaviors in order to distract themselves from painful thoughts or emotions.  For each self-destructive behavior you have written down, identify a reason for why you engage in this behavior. For example, there are many reasons you might drink alcohol to excess such as: wanting to fit in, feeling insecure, wanting to relax or reduce stress, and desiring to have fun. Think about how the behavior benefits you. Identify why each behavior is negative. For example, if you find that your alcohol use is destructive, identify the bad things that have happened in the past when you drank too much. This list might...


Определите свои ожидания от потенциального партнера. Проявляйте заботу о себе. Развивайте отношения с друзьями. Учитесь флиртовать.  Зарегистрируйтесь на сайте знакомств Сообщите свой номер телефона. Пригласите человека на свидание. Выберите время и место.

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Everyone has different preferences for romantic partners. You should think beyond physical attributes about what personalities you enjoy, what you need in a partner, and what you want out of dating. That said, there is no need to be super picky -- just give yourself some guidelines. For example, you might ask:  What kind attributes do I look for in my friends (funny, serious, creative, etc.)? Do I want a serious relationship or to casually meet new men/women? What are the "deal-breakers" that I absolutely do not want in a relationship? Many people want to find a partner who will "solve all of their problems," but unfortunately such a knight-in-shining-armor rarely exists in real life. By having self-confidence, taking care of your body with diet and exercise, and looking presentable you signal to people that you are ready to meet a partner and are capable of having a relationship.  Remember that you are not trying to trick someone into liking you. If the feeling is not mutual than that person is not worth your time.   Keep yourself clean and hygienic. This is one of the most obvious reasons someone would turn down a date with you. Having a solid social life not only helps you find people to date, it gives you a chance to go out into social settings without being alone. A strong group of friends will support you when dates go wrong and help you navigate the world of relationships as you start dating.  Building a social network exposes you to many new people and personalities that can help you find dates. Ask your friends if they know anyone who might be interested in a casual date.  Friends can often make the best romantic partners, when done correctly. Flirting is often viewed as a secret art form, but in reality it is pretty easy. Study after study has shown that eye contact and smiling is the single most effective flirting technique around, so be happy and respectful and connections will follow. Flirting is great way to try "pre-dating." Smile, make eye-contact, and have casual conversations to see if you...


Определите свои основные жизненные ценности. Изучите свои тематические реакции. Определите, что несовместимо с вашими ценностями. Представьте, на что похожа реализация вашего потенциала. Представляйте, кем вы хотите быть. Будьте терпеливы и добры к себе.

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In order to realize your full potential, you must know and live according to your core values. These are the things that shape how you view yourself, others, and the world around you. Studies suggest that you will find your life more meaningful, and feel a deeper sense of well-being, if you live a life that is “value-congruent,” or in line with what’s most important to you. Ask yourself some questions to get started:   Think of two people you really admire. What do you admire about them? What do you find inspiring? Why? How do you think these things could manifest in your own life? Think about a moment in your life when you felt very satisfied or fulfilled. What was it? Why did you feel that way? If you could change just one thing in your community, what would you change? Why? If your house was on fire (and your family and pets were all safe), what three things would you try to rescue? Why? Once you’ve answered the above questions, examine your responses to see if any themes or patterns emerge. For example, perhaps you really admire your mother’s selflessness and empathy and your brother’s work ethic. Maybe you would save your family photos, your wedding dress, and a cherished family memento. These would suggest that one of your values is relationships, especially with your family. Your values are yours, and no values are “superior” or “inferior” to any others. Some people may value Competitiveness while others value Collaboration more highly. There is nothing “wrong” with either of these values. If you don’t feel like you’re living up to your true potential, it could be because parts of your life are currently not value-congruent. For example, perhaps you were raised to be self-effacing and not take credit for your achievements, but a core value for you is Acknowledgement. You probably wouldn’t feel like you were realizing your true potential if you were not acknowledging your accomplishments, and if others didn’t occasionally acknowledge your work too. Think about areas in which your life doesn’t match up...


Определите свои основные ценности. Представьте себе, каким будет будущее. Определите, что нужно совершенствовать, а что не нужно. Получите отзывы. Ставьте перед собой SMART-цели. Ищите информацию о том, как можно достичь этого изменения.

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. Write them down, prioritize them, and read them regularly. Then set your goals based on them. Thinking about future positive and negative possibilities enhances motivation, expectation of successful goal completion, and commitment to self-improvement. Thinking about a positive future helps you imagine a reality where you are the best self you can be, while imagining a negative reality results in an awareness of what might happen if you do not meet your improvement goals. Imagine a miracle happened overnight and when woke up in the morning you were exactly how you want to be. Everything you wanted to improve about yourself happened in the middle of the night somehow. How are you different? How does it feel? Who is around you? What are you doing? Imagine what it would be like to live life as this completely improved self. Based on what you imagine, you can begin developing goals. Perhaps you imagined yourself as being confident and physically fit. What do you think would have needed to happen for this to occur? It is important to be specific in your goals, and to know which goals are a top priority.  Identify your assets (honest, hard-working, loving...etc.) and your liabilities (angry, overweight...etc.). This may help you identify the areas in which you want to make the most improvement. Prioritize your list of goals. Rate each goal from 1-10, 10 being the highest priority for you. Focus on this goal first. Receiving feedback about what to improve upon helps individuals’ performance on tasks, and enhances goal-achievement. Thus, asking others ways you can improve will help you develop specific goals and motivate you on your journey.  Start by asking your significant other or family members ways they think you can improve yourself. Make sure you only ask individuals whom you trust and those that will take your feelings into consideration (rather than belittling or criticizing you). You might be surprised by their answers. Talk to a trusted confidante such as a therapist, a religious leader or even a...


Определите свои переменные. Создайте переменную с множественным выбором. Введите первый случай. Продолжайте вводить переменные. Завершите вводить случаи. Манипулирование данными.

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In order to enter data using SPSS, you need to have some variables. These are the columns of the spreadsheet when using "Data View", and each one will contain data that is all the same format.  To define your variables, double-click a column heading "Data View" A menu will appear, allowing you to define the variable. When entering a variable Name, it must begin with a letter and capitalization is ignored. When choosing the Type, you can choose between "String" (characters) and a variety of numerical formats. See this guide for more details on defining variables. If you are defining a variable that has two or more set possibilities, you can set labels for the values. For example, if one of your variables is whether or not an employee is active, your only two options for that variable might be "Active" and "Former".  Open the Labels section of the Define Variable menu, and create a numbered value for each possibility (e.g. "1", "2", etc.). For each value, give it a corresponding label (e.g. "Active", "Former"). When you enter in the data for that variable, you only have to type "1" or "2" to select the option you want. Click the empty cell directly underneath the leftmost column. Enter in the value that matches the variable type into the cell. For example, if the column is "name", you might enter in an employee's name. Each row is one "case", which is referred to as a record in other database programs. Move to the next empty cell to to the right and fill out the appropriate value. Always fill out one complete record at a time. For example, if you are entering employee records, you would enter a single employee's name, address, phone number, and salary before moving on to the next employee. Make sure that the values you enter match the Type format. For example, entering a dollar value in a Date-formatted column will cause an error. After each case is finished, move down to the next row and enter in the next. Make sure each case has an entry for every variable. If you decide you need to add another variable,...


Определите свои приоритеты. Отказывайте, если вы уже и так слишком заняты. Трезво оценивайте свои силы. Не жалейте времени на принятие правильного решения. Составьте список преимуществ и недостатков, учитывая свои долгосрочные цели.

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In order to make a good decision about when to say no, you will want to identify what your own personal priorities are in life. To do this, take some time to reflect on the top 10 things that you feel make your life worth living. Don't worry about choosing things you "should" choose - this list is about what makes you happy.  After completing the list, put it away. A few days later, write another list (without looking at your first list). Put that list away. Repeat again a few days later. Look at all three lists and combine them into one. Note where ideas repeat, and combine items that seem similar to you. Rank your priorities.  Use the final list as a resource to help you make decisions by asking yourself how different decisions might effect your priorities. If you are feeling overloaded already, saying yes to one more thing can have very negative consequences for the work you are doing, for your physical and mental wellbeing, and for your relationships. Small things in your work might start to slip, you might get sick or have a breakdown, or your relationships with friends and family might suffer. Remember that your health and well-being is ultimately more important than taking on another task. Business experts say that people are often too optimistic about how quickly and well they will be able to accomplish something. Take the time to reflect honestly about whether or not you have the skills, abilities, and time to do what is being asked. Don’t say yes thinking that you can "change the rules" later on. Be clear and honest from the start with yourself and others so that you know when to say no – and know when the perfect time to say yes comes along. If you are not sure about whether saying yes is a good idea, honestly tell the person asking that you are not sure. Then take some time – even a few days – to reflect, research, and seek advice. Sit down and make a list – on paper, on your computer, or even on your mobile phone – of the reasons to say yes and the reasons to say no to the opportunity before you....


Определите свои природные достоинства и недостатки. Учитесь спокойно реагировать на давление и напряжение. Постепенно  укрепляйте уверенность в себе. Старайтесь бывать в одиночестве и сопротивляться своим мыслям. Уважайте и примите свои эмоции. Поговорите с другом или специалистом, если вам нужна помощь.

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Take a step back and look at yourself as honestly as you can, asking yourself what you excel at and what gets under your skin and why. This can be hard to do, but recognizing your tendencies is the first step to getting control of them and becoming a tougher person.  For example, if you know that you get defensive when someone critiques your work, it could be that you’re worried about failure, or that you have low self-confidence. You can work on these deeper issues so that criticism won’t trigger your defensiveness. To recognize your own tendencies, try writing down instances when you’ve felt panicked, afraid, or worried and how you reacted. You could also ask a close friend or colleague to point out these situations to you. Even the process of figuring out your own strengths and weaknesses can make you a tougher person. It takes courage and strength to look at yourself honestly, and once you see what you need to work on, you’ll feel motivated to take on the challenge. If you have trouble identifying your strengths, use an online survey through VIA for various reports. to pressure and stress. Being able to stay strong when things get rough is a crucial quality for a tough person to have. Figure out what you need to do to stay relaxed and in control in a stressful situation. Then, practice as much as you can in situations when the pressure is off until it becomes second nature. Try strategies like deep breathing, counting to 10, taking a quick walk, or drinking tea or water. You could also try sending a text to a sibling or friend or scrolling through social media for a minute or two. Some self-doubt is natural, but letting it control you will prevent you from making tough decisions and weathering bad situations. When you realize you’re having a negative thought, challenge yourself to turn it into a positive one, a process known as reframing. If you’re feeling unsure about a making a decision, use all the information available, make the best choice you can, and stick to it confidently, without regret.  For...


Определите свои причины для установления связи. Взвесьте возможные негативные последствия. Посоветуйтесь с родителями, если это возможно.

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Reuniting with long lost relatives can be an emotional experience—one in which you can’t predict the outcome. Before you make contact, it’s important to clarify your rationale for wanting to connect.  Do you simply want them to know that you exist? Are you suffering from a terminal illness and seeking closure? Do you lack other family or a solid support system? Has a parent or grandparent recently passed away, prompting this sudden interest? Think long and hard about why you want to do this beforehand. Always keep in the forefront of your mind that this has all been hidden for quite a while, and the door might not be open! It’s also a good idea to anticipate how you expect them to react. Of course, you don’t know them, but perhaps recounting the details of why you were separated in the first place can help you determine how a possible reunion would play out.  For example, if you were the secret love-child of a married man, your introduction to half-siblings might lead to everyone finding out about an instance of infidelity. If your half-siblings are from a wealthy background, they might distrust your motives, assuming you want something from them. In addition, if your half-siblings are young and your biological parent is still married, it may be very upsetting for them to learn that their parent’s marriage consisted of this betrayal. If either of your parents is alive or in your life, talking to them may assist with your decision-making. They may not approve of your desire to connect with your half-siblings, or they may have some insights about your relatives that haven’t been previously shared.  Choose a time when everyone is feeling relaxed, present, and free of distractions and approach the subject. Bring up the topic by saying, “Mom/Dad, I have been thinking about my half-siblings a lot lately. As I grow older, I really have a desire to get to know them. What do you think about that?"  Be prepared for the possibility that your own parent also might not want to open it up.


Определите свои расходы. Определите свой потенциальный рынок. Определите подводные камни.

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You will need a solid business plan to present to any investors and the best place to start would be with determining your basic cost of operations. This will outline and help you determine how much money is needed to produce the product or offer the service you intend to offer or produce. It includes production costs, shipping, taxes, worker's wages, rent for workspace, etc.  Knowing your cost of operations will be vital to determining if your business will be profitable, since you will need to make more than this baseline in order to remain in business. Be realistic. How many people will realistically use your business? How much will they pay to use your services? If either number is too small in comparison to how much it will cost you to stay in business, then you should reconsider or change your plans. You will need to plan ahead for all of the problems which can get in the way of running a business.  Evaluate your competition; if their market share or product offering is too strong and stable, then you will have a very hard time breaking into the market. No one will want to buy an equally priced or more expensive version of a perfectly good product or service which already exists. You will also need to explore the associated regulations and laws, especially regarding taxes. You should ask your local state authorities, as well getting information from the IRS.  Make sure there are no prohibitive costs, such as equipment which is too expensive to make the business profitable. For example, cars didn't take off until Ford figured out how to make them cheap by building more efficient equipment.


Определите свои семейные и личные ценности. Проанализируйте главные решения в жизни. Рассмотрите распространенные ценности.

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Values are both important and personal, but few people actually choose their own values. Instead, most people follow the values that were learned in childhood. To deconstruct your values, think about your childhood and determine what values you absorbed.  Think about specific values. For example, did your parents value religion, education, or wealth? How much did that impact your formative years? Consider asking your parents to discuss their values with you. Ask them what they considered to be the family values, and ask how they integrated them into your development. Once you have thought about your earlier values, take some time to consider whether you have retained the same ideas throughout your life. Reflect on the major decisions you have made in your life. Does your family life reflect the values you originally had? Or have you evolved as you've gotten older? Questions such as these can help you define your values.  You can also reflect on your career choice. For example, if fighting for social justice is a core value of yours, have you chosen a career path, such as social work, that integrates that value? One way to figure out what your values are is to examine how you spend your money. Does most of it go towards entertainment? Travel? Or do you give a lot to charities or political causes? Make a list of all of the values that are important to you. This is a great way for all of your family members to think about values. Ask each family member who can write to make a list. Your family can then rank the values on each list to help you define which are the most important to all of you.  Common values include: honesty, balance, caring, generosity, health, humor, learning, wisdom, leadership, and compassion. Think about your family as you consider values such as cooperation, financial stability, humility, and patience. Try thinking about the values in terms of categories. For example, your categories could include: Personality, Career, Family, Friends, Health. Try looking at the list of values and figuring...


Определите свои сильные стороны и решите, в чем заключаются ваши ключевые знания. Выберите нишу в своей сфере. Создайте логотип Закажите промо-материалы для продвижения. Потренируйтесь формулировать свое предложение.

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In order to sell yourself, you need to know what you bring to the table. Think about the skills, talents, and knowledge you possess. This will help you figure out how to brand yourself. Here are some things to consider:  What degrees do you hold? What classes and workshops have you taken? What type of career experience do you have? What kind of volunteer work have you done? What type of hobbies do you do? What tasks are easiest for you to complete? Clients will better understand your brand if you focus on one area, which is your niche. To find your niche, consider how your interests, skills, and expertise overlap.  For instance, let’s say that you do web design and enjoy promoting local businesses. You might decide that your niche is going to be building websites for small businesses. Similarly, let’s say that you’re an artist who wants to teach classes. If you enjoy working with children, you might offer intro to art classes to school children. to represent your personal brand. First, choose a color scheme for your logo. Then, draw an image or use a photograph of your work. Consider adding your name or business name to the design. Finally, test your logo by showing it to people who are in your target audience so you can get their feedback.  You may not need a logo if you aren't running your own business, so it's okay to skip this step if you don't think you'll use a logo. Make sure your image is scalable, which means it can be sized up and down to fit on your promotional materials. You can use programs like Adobe Illustrator or Inkscape to create a digital file for your logo. Make or order a set of business cards that feature your name or business, along with your logo and contact information. Additionally, create or purchase additional promotional materials, like flyers, brochures, or newsletters. Then, hand out your promotional materials while you’re out networking.  If you have a mission statement, a promotional catch-phrase, or a call-to-action that expresses your purpose for marketing, then include it...