Знайте, как выявить возможные симптомы или признаки грыжи. Знайте, какие люди входят в группу повышенного риска возникновения грыж.

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Hernias may be caused by a host of different factors. Once they are formed, they may or may not present pain. Look for these symptoms, especially for hernias located in the abdominal or groin region: You see swelling where the pain is located. The swelling is usually on the surface of the areas such as the thigh, abdomen or groin.     The swelling may or may not hurt.     Bulges, such as those that you find in an inguinal hernia, can often be pushed back into your abdomen when you lie down. Bulges that cannot be pushed in when pressed down on need immediate medical attention.     You may notice pain that ranges from mild discomfort to severe pain. A common symptom of hernias is pain present when straining or doing a strenuous activity. If you experience pain during the following activities, you may have a hernia:     Lift heavy objects.     Cough or sneeze.     Exercise or exert yourself.     Hernia pain is often worse at the end of the day, or after long periods of standing. Why do hernias affect more than 5 million Americans? Hernias can happen for many reasons, including straining on the toilet, chronic constipation, heavy lifting, and smoking. Here are a few more of the factors that put people at an increased risk for hernias: Genetic predisposition: If any of your parents had hernias, you are more likely to develop one.     Age: The older you get, the higher your chance of getting a hernia.     Pregnancy: While pregnant, the mother's stomach stretches out, making a hernia more likely.     Sudden weight loss: People who suddenly lose weight are at increased risk of developing a hernia.     Obesity: People who are overweight have higher chances of developing hernias compared to those who are not.     Persistent cough: Coughing puts a lot of pressure and stress on the abdomen, and can lead to a hernia.


Знайте, как определить мягкость масла. Нарежьте масло на кусочки перед тем, как размягчать. Оставьте масло на столешнице, рядом с духовкой. Размягчите масло быстрее, сминая его или взбивая. Поставьте контейнер со сливочным маслом в теплую воду. Быстро смягчите масло, натерев его на терке.

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Unless a recipe gives you a specific description of texture, butter is considered soft when it's about room temperature. It can easily be squished by a spoon, but still keeps its shape when left alone. There are several common methods of softening butter described below. For any of these methods, however, the butter will soften more quickly if cut into small cubes first. If the butter isn't frozen and the room is warm, small pieces of butter may only take a few minutes to soften. This is especially easy if you have the oven on nearby, or if the oven's top tends to stay warm constantly due to a pilot light. Do not place the butter directly on top of a warm oven, unless it is frozen. Keep an eye on butter in hot places to make sure it doesn't melt, as this can happen rapidly. To speed up the softening process, use electric mixer, or use this tip to easily mash the butter by hand. Stick the butter in a sealed zip lock bag with most of the air squeezed out. Using a rolling pin, your hands, or any heavy object, roll or mash the butter repeatedly. After a few minutes, the butter should feel significantly softer, without any signs of melting. Instead of a zip lock bag, you could put the butter between two sheets of parchment paper or wax paper. Fill a large bowl partway full of warm water, avoiding steaming hot water. Put the butter in a sealed zip lock bag or in a smaller bowl resting in the water bath. Keep a close eye on the butter and poke it occasionally to check the texture, as this method should only take a couple minutes to soften refrigerated butter. If you can't wait for frozen butter to thaw, grate it using a coarse, large-hole grater. The grated shreds of butter should thaw and soften within a few minutes in a warm room.


Знайте, какие еще симптомы возможны. Обратитесь к врачу и пройдите обследование. Обсудите с врачом варианты лечения. Спросите врача о глубокой стимуляции головного мозга. Откажитесь от неэффективных методов нетрадиционной медицины.

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Additional symptoms may actually be due to other problems or conditions, but can be made worse by Parkinson's. People with Parkinson's may develop symptoms out of order, experience differing levels of severity, and are unlikely to experience all or even most of these symptoms. Other symptoms include: Postural problems. Many people adopt a stooped posture. Not making normal unconscious movements. This can include blinking, making facial expressions, or swinging your arms when you walk. Speech problems. Parkinson’s patients often have a quiet, whispery voice, speak in monotones, or slur their words. Difficulty writing Nerve pain. Some people have sensations of burning, coldness, or numbness. Anosmia. People may have a reduced ability to smell. Frequent urination or difficulty controlling the need to urinate Inability to have or keep an erection in men or difficulty becoming aroused, or having an orgasm for women Constipation Sweating Drooling Difficulty swallowing Dizziness Psychological changes including depression, anxiety, insomnia, dementia, personality changes, visual hallucinations, or delusions. Your doctor will examine you, watch you move, and ask about your medical history and family’s medical history. There are several things the doctor may do:  Observe whether you have a normal range of facial expressions Look for tremors Ask you to get out of a chair Blood tests or imaging tests such as an MRI, SPECT, or PET scan to rule out other conditions such as a stroke or hydrocephalus Prescribe levodopa medication and observe whether your symptoms improve Refer you to a movement specialist Depending on your symptoms, medical history, and how much the disease has progressed, your physician may prescribe you a variety of medications. Commonly prescribed medications include:   Levodopa.  This medication is generally very effective, particularly in the early stages. It is converted to dopamine in the brain. Side effects may include nausea and dizziness. As the disease progresses, this medication may become less...


Знайте, когда аутизм может быть замечен. Изучите этапы взросления детей. Следите за потерей навыков.

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Some symptoms are clear around two to three years of age. Beyond that, a child may be diagnosed at any age, especially during a transition (e.g. going to high school or moving house) or other stressful periods. Excessive life demands may cause an autistic person to "regress" in order to cope, causing concerned loved ones to seek a diagnosis.   In some children, signs may be noticed in the first one to two years of life. Some are not diagnosed until college, when their developmental differences become especially obvious. With some variation, most children meet developmental milestones following a specific pattern. Autistic children may meet these milestones later. Some may be precocious, and their parents may consider them a struggling or introverted gifted child.   By age three, children are often able to walk stairs, work with simple dexterity toys, and play make-believe. By age four, a child can retell their favourite stories, scribble, and follow simple directions. By age five, a child can generally draw pictures, talk about their day, wash their hands, and focus on a task. Older autistic children and teens may exhibit strict adherence to patterns and rituals, engage passionately in special interests, enjoy things that are not typical of their age group, avoid eye contact, and be highly sensitive to touch. Speak to your family doctor if you have concerns at any point in your child’s development. Do not delay if your child experiences a loss of speech, self-care skills, or social skills at any age.  Most skills that are lost are still "there" and can be regained.


Знайте, когда мыть волосы. Используйте кондиционер. Пользуйтесь плоской расческой. Приобретайте шампунь и кондиционер, подходящие к вашему типу волос. Не сушите волосы полотенцем. Редко пользуйтесь феном.

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People often make the mistake of thinking that they need to wash their hair everyday, but washing hair too often can actually dry hair out, or weigh it down with product. For most people, washing your hair twice a week is adequate.  The longer, thicker, curlier, and more processed your hair, the longer it can go between washes. If your hair gets oily very quickly and you must wash everyday, use a lightweight or "everyday" shampoo, as these contain milder detergents than others. Alternately, you can try soap nuts or use dry shampoo in between regular washes. Always use a good conditioner after you shampoo. Conditioner will provide moisture for your hair, while making it softer and more manageable. It will also make your hair easier to brush out after the shower, thus causing less damage. Only apply conditioner to the ends and mid-lengths of your hair, otherwise your hair will look greasy.  Use a leave-in conditioner at least once a week. Leave-in conditioners penetrate deep into your hair cuticles to heal them more completely. Try using a leave-in conditioner spray after you shower. The spray will make your hair more pliable and easier to detangle. Every so often, try using a deep conditioning treatment. You can use deep conditioning treatments like olive oil, argan oil, avocado oil or coconut oil. Wet hair is more susceptible to damage than dry hair, it is more elastic and more likely to break. Since hair is most fragile when it's wet, you shouldn't rip a brush through it after washing. Instead, you should spray some detangler on it, and then use a wide-tooth comb to remove tangles and minimize breakage.  Remember to start from the ends up, not from the roots down. Once hair is dry, avoid unnecessary brushing, combing or handling. Using your fingers to comb through your hair while wet can cause damage and hair loss. Make sure to wait until after your shower to comb out any tangles. Pick a shampoo and conditioner combo for fine, greasy, dry or colored hair, and stick to it! No matter what type of hair you...


Знайте, когда нужно отойти от разговора, который может привести к скандалу. Не позволяйте маме оскорблять вас, даже в пылу ссоры. Если вы чувствуете, что разговоры с мамой, консультации у психолога или другие способы наладить отношения с мамой не работают, постарайтесь как можно скорее найти отдельное жилье.

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If you sense that tensions are rising, say that you are aware of her opinion and simply walk away. Be sure to physically separate yourself from tension; take a walk, a bike ride, or go into your room and listen to music. Take deep breaths to calm yourself. It is not okay for someone to say cruel things to you, even if she is your mother. Certain boundaries should never be permeated. Show your mother the same respect and refrain from insulting her or cussing at her. This can be either temporary or permanent. Keep in mind that if you leave home, you may not be permitted to move back in at a later stage.


Знайте, чего можно ожидать от приведенных рецептов. Подумайте о том, чтобы заменить клейкий рис чем-нибудь подобным.

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There is no real substitute for sticky rice; it is a type of rice (like brown rice) and not a dish (like fried rice). The flavor and texture of these recipes will be different because you are using regular rice. Also, be aware that even if you cook regular rice so that it becomes mushier or stickier, it still may not be sticky enough for nigiri-style sushi. Are you looking to make sticky rice out of regular rice because you cannot find it in a store? If you can't find sticky rice anywhere, try searching for "sweet rice," or "glutinous rice." They are the same thing. Try using another short-grain rice or risotto rice. Both will have a stickier texture once cooked (compared to medium and long-grained rice). Short-grain rice is stickier than other types of rice once cooked because it has more starch in it.


Знайте, чего ожидать от рентгена грудной клетки. Знайте, к чему готовиться при снимке костей. Знайте, нужно ли вам делать снимок верхней части пищеварительного тракта. Знайте, чего ожидать от рентгена нижней части пищеварительного тракта. Узнайте, что происходит при рентгене суставов.

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A chest X-ray is one of the most common X-ray procedures and is used to produce images of the heart, lungs, airways, blood vessels, and the bones of the spine and chest. It's normally used for diagnosing problems such as:  Shortness of breath, bad or persistent cough, and chest pain or injury. It can also be used for diagnosing or monitoring conditions such as pneumonia, heart failure, emphysema, lung cancer, and fluid or air around the lungs. If your doctor recommends that you should get a chest X-ray, no special preparation is required – just follow the steps mentioned above. A chest X-ray takes about 15 minutes and often requires two views of the chest to be taken. A bone X-ray is used to take images of the bones in your body to detect fractures, joint dislocations, injury, infection, and abnormal bone growths or changes. If you have pain from an injury, talk to your doctor about taking medication for pain before the X-ray, as the technologist may need to move your bones and joints for the procedure.  A bone X-ray can also be used to screen for bone cancer or other tumors, or to locate foreign objects in soft tissues around and/or in the bones. If your doctor orders a bone X-ray, no special preparation is required – just follow the steps mentioned above. Bone X-rays typically take about five to ten minutes to complete. When getting a bone X-ray, an image of the unaffected limb may be taken for comparison. An upper GI tract X-ray can be used to diagnose injuries or problems within the esophagus, stomach and small intestines. In addition, your doctor may order a KUB, which is a plain X-ray of your abdomen.  This type of procedure uses a special X-ray called fluoroscopy, which helps to visualize the internal organs in motion.  Be prepared to take a barium contrast solution prior to the exam. In some cases, you may also need to take baking soda crystals to further improve the X-ray images. An upper GI tract X-ray helps diagnose symptoms such as difficulty swallowing, chest and abdominal pain, acid reflux,...


Знайте, чего ожидать с точки зрения частоты и размера оплаты. Знайте, что пособия по безработице регулируются определенными законами и ограничениями. Стоит знать, что в разных штатах существуют разные требования к безработным.

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Usually, a person receiving unemployment benefits receives payments each week, rather than every two weeks or every month, like most paychecks. The size of each weekly payment is usually called the Weekly Benefit Amount or Weekly Benefit Rate (WBA or WBR). The WBA for a given unemployment claim varies based on the size of the recipient's previous income - the more you used to make, the more you'll receive in unemployment benefits.  Though the only way to be absolutely sure how much you'll receive in unemployment benefits each week is to actually file a claim, typically, you can expect to make about 40-60% of your previous income (depending on where you live). To prevent fraud and misuse of benefits, state governments usually require benefit recipients to look for full-time work as a condition of receiving benefits. Occasionally, benefit recipients may be asked to provide proof that they are doing so by submitting a current resume, records of correspondence with potential employers, job applications, etc. Recipients may also need to attend meetings or employment workshops. Additionally, the amount of unemployment benefits one person receives isn't unlimited.  Your Maximum Benefits Payable or Maximum Benefit Amount (MBP or MBA) is the total amount the state will pay you in unemployment benefits during the term of your claim (often one year). When you've received this amount, you may need to re-apply and/or undergo an eligibility interview to continue receiving benefits. MBP varies from state to state. To receive unemployment payments, you'll usually have to meet certain eligibility requirements. The unemployment agency usually verifies that you're eligible by contacting both you and your employer, so don't lie about your eligibility. To be eligible, you'll need to have lost your job for reasons beyond your control - for instance, you can't have been fired for incompetence or quit your job because you didn't like it and file an unemployment claim. A few other common requirements that you may need to contend...


Знайте, чего ожидать. Узнайте, сколько калорий вам нужно, чтобы похудеть. Узнайте о других факторах, которые влияют на потерю веса. Установите недельные или месячные цели, чтобы не терять мотивацию.

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Starting off an article about weight-loss this way is hardly motivating, but it helps to cut to the chase: It's extremely difficult to lose 30 pounds in two months. Expert doctors and dietitians agree that losing 1 to 2 pounds per week is healthy. Even if you lose 3 pounds per week for 9 weeks, you're still short of hitting your weight-loss goal. While it's certainly possible to lose 30 pounds in two months, whether or not it's healthy is another question.  Healthy weight loss comes from trimming pounds off of fat reserves without triggering the starvation response. When you cut down your caloric intake so low that your body thinks you're starving, it actually begins shedding muscle instead of fat. This is not a healthy trend. It's hard to drop pounds simply by eating less, too which is unhealthy depending on what kind of food it is. Fat is needed, but it isn't healthy to overdose the amount. Protein is needed significantly for your health. They are used to make muscles,tendons, skin, and organ. When you cut your calories significantly, your body actually has a harder time shedding pounds. This phenomenon is called diet induced adaptive thermogenesis. Perhaps it's a mechanism for survival, or perhaps it's a way for our bodies to maintain a comfortable body weight. Whatever it is — and as crazy as it sounds — you need to take in calories in order to lose weight. There are 3,500 calories in a pound. This means that you need to burn 3,500 more calories than you take in during the day in order to lose a pound of weight. That's a lot of calories to burn.  For reference, you can expect to burn between 100 and 125 calories running a mile at a semi-comfortable speed. At that pace, it would take about 28 miles (45 km), or more than a marathon, in order to shed a single pound of weight. People who run marathons routinely lose 7 pounds during a typical race, but much of that loss (~6 lbs.) is water weight. Luckily, humans can shed weight several different ways. There's muscle loss, fat loss, and water loss. Much of the...


Знайте, что вам придется убирать. Вспомните, как мыть и чистить пол. Купите приспособления для стирки. Боритесь с микробами.

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In many cases, you will only need to worry about cleaning your bedroom or dorm room. In some cases, however, you might also be responsible for the dorm hallways, bathroom, or kitchen area, in which instance, you will need to buy cleaning supplies for these areas, as well. A vacuum cleaner, broom, and mop should all be on your college shopping list. Invest in a mini-vacuum cleaner, especially if you are only in charge of a small space like your dorm room. You will almost always need to wash your own clothes. Stock up on laundry detergent and invest in a hamper.  Buy a collapsible hamper to save room. Purchase fabric softener in either liquid or dry sheet form. Disinfectant wipes are advisable, regardless of how much you will be expected to clean. Having disinfectant wipes and sprays can help reduce the spread of germs, which is very important in a compact space like a dorm room. Also bring along dish soap and glass cleaner, as well as clean rags that can be used for scrubbing.


Знайте, что вероятность умереть от инфаркта у женщин выше. Поймите разницу между сердечным приступом и приступом паники (паническая атака). Обратитесь за медицинской помощью, если у вас возникли симптомы панической атаки, но в прошлом случались сердечные приступы.

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Women who have a heart attack are more likely to die as a result of delayed treatment or misdiagnosis. If you think that you are having a heart attack, make sure that you say so when you call emergency services. This will help to ensure that your doctor will consider the possibility of a heart attack, even if your symptoms are not typical heart attack symptoms. Do not delay treatment if you think you may be having a heart attack or having heart problems. A panic attack usually occurs because of a stressful situation. What actually causes an individual to suffer with panic disorder is unknown; however, this condition tends to run in families. Women and individuals in their 20s or 30s are at higher risk for suffering panic attacks. Symptoms that are commonly experienced during a panic attack, but are not common during a heart attack include:  Intense terror Sweaty palms Flushed face Chills Muscle twitching Feeling like you need to escape Fear of ‘”going crazy” Hot flashes Trouble swallowing, or a tightness in your throat Headache These symptoms may end within five minutes, or may peak after 20 minutes. If anyone who has previously experienced a heart attack has any of the symptoms listed above, they should visit the emergency room. An individual who has been diagnosed with a panic disorder and is concerned about suffering a heart attack should request a cardiac evaluation.


Знайте, что во время беременности гормональный фон женщины сильно меняется. Знайте, что физические изменения также могут повлиять на ваше состояние. Учтите нехватку сна.

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These change dramatically after childbirth. If you want to treat your postpartum depression naturally, it can help to understand the causes. The most common of these is a drop in estrogen and progesterone, which is normal during the postpartum period but can nevertheless make you feel moody and depressed. In addition to influencing your hormones, having a baby can affect your blood volume, blood pressure, immune system, and metabolism. These changes can make you feel fatigued, moody, and emotional. Because you spend so many sleepless nights tending to your baby, you may feel fatigued, emotional, overwhelmed, and less capable of handling routine problems. This exhaustion can play a role in PPD.


Знайте, что волнение - мать неловкости. Ждите хорошего. Наслаждайтесь собственным обществом. Осознайте, почему вы читаете эту стать. Общаясь, не забывайте о своих сложностях.

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For most of us that suck at socializing, it's because it's just plain awkward. The awkwardness can get so bad we'd rather be gnawing through our right arm than deal with it any longer. You'd swear it walked in the door right behind you. But in reality (or whatever exists outside your imagination), that's your nerves. That's all it is. If your nerves were to go away, so would the awkwardness.  Yeah, yeah, yeah, knowing nerves breed awkwardness won't get you anywhere. But it can open up your mind to seeing how it works. We all know that guy who can rock an awkwardly-placed mustard stain, we all know that chick who makes bedhead look like a thing. How is that possible? They roll with it. They don't let it bother them. That's all. How do you stop these things from bothering you? A good rule of thumb is: If you know in advance that something is "off" and will bother or distract you, fix it. For example, if you are going to a job interview or a party and you think your shirt is a bit short, wear a different one if you think you'll be pulling on it all the time. Fidgeting with clothes only draws attention to what is (in your mind) wrong with them, or to the fact that you're uncomfortable and nervous. If something happens spontaneously that you were not prepared for (like the mustard stain mentioned earlier), and you can't fix it completely, pretend it doesn't exist. Seriously. If you don't look at it, touch it, rub it, or constantly try to hide it, chances are your conversation partner will not even notice it. They will be looking at your face and your hands while you talk and listening to you. Actual get-rid-of-nerves material. If you go in with positive expectations, it's a lot harder to get nervous. Say you walk into a group of people that you're pretty confident you'll mesh with. They're awesome, you're awesome and it will be awesome. When you get an awkwardly-placed mustard stain on your pants, it's no biggie. Why? Because you don't let it. Life is more like a self-fulfilling prophecy than we realize....


Знайте, что вы уникальны. Найдите себя и будьте собой. Проведите какое-то время в одиночестве. Знайте, чего вы хотите. Поймите, чем вы хотите отличаться.

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. For starters, know that you're already different than everyone on the planet. Sure, some people are more different than others, but all of us have a unique set of experiences and characteristics that spell out a different reality than everyone else on Earth. No one else has the same brain you do, the same thoughts you do, and the same reactions as you do. You're different by just being human. Labels are pretty useless. Even striving to be different isn't something that's truly achievable. A quick change of cultures will show you that people operate differently by default. Instead, accept that you're already unique and work with yourself. Who are you, anyways? . In order to be as different as possible, you have to be you -- not a carbon copy of someone else. If you don't know who you are, that process can seem a bit scary. In order to be yourself, you have to find yourself. Do you know what it is you like? What you are like? Who are you when no one else is around? It's important to love yourself, too. If you're not comfortable with who you are, you'll inevitably end up trying to be someone else -- or at the very least being someone who you're not to please others. It's normal nowadays to be constantly bombarded with stimuli -- whether it's on a screen or the people around us. To really get down to who you are and what makes you different, spend some time alone. Disconnect from everything. What are you left with? Meditate on what matters to you. We're constantly being told what to wear, what to eat, what to say, what to look like, how to act, what to read, what to watch...you get it. Get alone and all of a sudden you'll be without guidance. It'll be a strange feeling, sitting there, thinking about what you wouldn't miss if you never had to wear/eat/say/do/read/watch it again. Think about what aspects of your environment are shoved onto you and which ones you openly embrace. Be very careful that you actually want to be different. Maybe you're just in a group of friends that you don't jive with and that little...


Знайте, что грусть после рождения ребенка - это нормальное явление. Внимательно отнеситесь к продолжительным негативным ощущениям. Следите за утомляемостью. Серьезно отнеситесь к перепадам настроения. Обратите внимание на то, чувствуете ли вы привязанность к ребенку. Фиксируйте изменения в аппетите. Обратите внимание на то, чувствуете ли вы интерес к чему-либо.

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During the first few weeks after delivery, you may experience the feelings of sadness, irritability, and anxiety characteristic of the “baby blues.” You may find yourself crying more than usual and having trouble sleeping. If you have these symptoms, know that they are normal, and they are frequently exacerbated by the exhaustion and stress that new mothers experience. They do not constitute postpartum depression, as long as they improve after 2-3 weeks. Normal “baby blues” typically begin to improve within a couple of weeks. If yours feelings are not improving by then, you may have postpartum depression. As a new mother, you will probably be very tired—your body is still recovering from pregnancy and childbirth, and your baby probably isn't sleeping well yet. If your fatigue is overwhelming, though, and does not seem to be alleviated by rest, that could be a sign of PPD. Hormonal changes, new responsibilities, and severe fatigue can all contribute to mood swings. If yours are severe, especially if they involve intense feelings of anger or sadness, you may need treatment for postpartum depression. If you don’t seem able to connect with your newborn after a few weeks, you may have postpartum depression, especially if this problem is combined with other symptoms. Women with postpartum depression often lose their appetites (or, in some cases, notice that they are eating more than usual). A change in your appetite does not always indicate PPD—hormonal changes may be to blame, and breastfeeding can also make you hungrier—but in combination with other symptoms, it could be a warning sign. If you find yourself losing interest in people or activities you usually like, you may have PPD. Postpartum depression often causes women to withdraw from friends and family and to lose interest in activities they used to enjoy.


Знайте, что некоторые люди выступают против детских ходунков. Учтите, что ваш ребенок может стать зависимым от ходунков для поддержки. Следите за ножками своего чада, когда находитесь на дороге. Также нужно знать, что есть вероятность, что ребенок может опрокинуться. Держите ходунки подальше от ступенек.

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There are many doctors that oppose the use of baby walkers and recommend that the parents do not use these products with their children. Most of their opposition is due to the injury risks that are involved, but there can also be disadvantages in terms of the physical development of the baby. One disadvantage of using a baby walker is the possibility of the baby becoming dependent on the support it gives when they start to fall. As a result, the baby might not feel secure enough to stand and walk when they are not in the baby walker. This could delay the baby’s ability to walk independently. In fact, it is possible that using a baby walker could cause the baby’s legs to strengthen more slowly, as they don not need to support the baby's full weight when in a walker. There is the possibility of the walker actually running over the baby’s feet. The baby’s feet can also get entangled on various parts of some walkers. This could result in bruises, abrasions, and possibly even broken bones if the walker continues to move while the feet are caught. An even more likely cause of injury is the wheels getting stuck, which causes the baby walker to stop moving. If the baby tries to force the baby walker to move, it could tip over and injure the baby. One of the worst possible incidences that might occur is if the baby walker is used near steps or some other raised surface. Babies in walkers are very quick and could tumble down the stairs or off the raised surface in an instant. This could cause very serious injuries.


Знайте, что он не ваш единственный, если он постоянно флиртует с другими девушками. Знайте, он не «ваш единственный», если не хочет, чтобы вас видели вместе. Знайте, он не «тот самый», если он не желает меняться. Знайте, что он не «тот единственный», если он не уважает ваши хобби, цели и мечты. Знайте, он не «тот единственный», если он не честен с вами. Знайте, он не «тот единственный», если он не рядом в тяжелые времена. Он не «тот единственный», если он жестокий.

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Everyone flirts a little bit here and there, and if you flirt every once in a while in a harmless way, it’s not the end of the world. However, if your man is constantly flirting with other girls, talking about other girls, and disrespecting you by checking other girls out, then he’s just not the one. You can’t make excuses for him and can’t convince yourself that he doesn’t mean anything by it; if he really cared about you, then he would never show this type of behavior.  It goes without saying that if he cheats on you, then he’s not the one. It’s one thing if he cheated once and deeply regretted it and you’re working to forgive him and another if he’s a serial cheater. If he repeatedly cheats on you, then the sooner you get out, the better. Even if he doesn’t cheat on you and it doesn’t go past flirting, the fact that he would do it in front of you or in front of your friends is a sign of major disrespect. If he’s the one, then he should be proud to show you off, to hold your hand or have his arm around you in public, and to spend time with you when he’s also with his friends or family. If he always makes up excuses about hanging out in public or having you meet his friends, then he’s not looking for a serious relationship. If he’s eager to hang out in your bedroom but won’t go to the movies with you, then he’s not the one.  Don’t make excuses for him or think he’s really busy when he doesn’t want to go out with you. If he really cared, he’d make the effort. If you’ve been seeing each other for a long time and he’s never mentioned going out and meeting his friends, then he doesn’t take you seriously. Of course, this doesn’t mean that you should make him change who he is, but that, if there’s certain behavior you’d like him to change, such as flirting with other girls or not calling you back, that he should be willing to do that for you. If he’s stubborn and absolutely refuses to change in ways that would make him a more caring, considerate boyfriend, then he’s not the one. It’s not easy for a man to change,...


Знайте, что переменчивые настроения могут быть признаком алкоголизма. Следите за уменьшением мотивации. Обратите внимание на проблемы с памятью. Ищите нарушения мышления и суждения. Будьте бдительны в отношении признаков депрессии.

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If your child begins careening from happiness to anger to depression to irritability, this may be a cause for concern. Keep in mind that many perfectly normal teenagers have mood swings. Don't jump to conclusions, but do pay attention and look for other symptoms. If your child seems much less interested in or enthusiastic about his or her studies, hobbies, and extra-curricular activities, this may also be a warning sign. You may notice that your child still does these things, but with less focus and dedication, or you may realize that your child is not doing these things at all anymore. Most of our memory formation happens during our sleep, but alcohol disrupts sleep and, as a result, causes problems with memory retention. Watch your child's sleep patterns, and note any difficulty with memory. When someone is under the influence of alcohol, the brain's ability to send warning signs is inhibited, and the person will not modify his or her behavior (as would be the case if the person were sober). If your child is consuming and abusing alcohol, you will likely see signs of diminished rational thinking and impaired judgment. Note that alcoholics often fail to step back and make amends for mistakes they commit under the influence. They may not seem to care. This is why alcohol consumption becomes responsible for so many accidents, homicides, suicides, and acts of sexual violence – alcohol is that potent. Alcohol is a depressant. It may reduce tension and anxiety temporarily, but it also works as a “downer” on the nervous system. If your child is abusing alcohol, he or she may appear very depressed – tired, sad, and withdrawn.


Знайте, что полезно для вашего организма. Посчитайте, сколько калорий вам можно употреблять. Учтите уровень своей физической активности. Рассчитайте, сколько калорий вам следует потреблять, чтобы сбросить вес.

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Calculate your Body Mass Index (BMI) in order to help give you an estimate of whether your weight is unhealthy. A BMI is a measurement of body fat based on height and weight. Use a calculator online to find yours: http://www.bmi-calculator.net/. Note that while BMI is not a perfect judge of weight (it has trouble incorporating muscle mass), it is generally accepted as a good estimator. If you are below normal weight, you should not attempt to lose weight.  If your BMI is 18.5 or less, you are considered underweight. If your BMI is between 18.5 and 24.99, you are considered normal weight. If your BMI is between 25 and 29.99, you are considered overweight. If your BMI is between 30 and 34.99, you are considered obese (class 1). If your BMI is between 35 and 39.99, you are considered obese (class 2). If your BMI is 40 or greater, you are considered morbidly obese. In order to lose weight it helps to know your Basal Metabolic Rate (BMR). Your BMR tells you how many calories you burn a day just by being alive. It depends on your height, weight, age, and gender. Use a calculator online to find yours: http://www.bmi-calculator.net/bmr-calculator/  If you want to calculate your BMR by hand, the formula is as follows: For women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ). For men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ).  This number varies widely by person. For example, a 50 year old woman who is 5 feet tall and weighs 100 pounds only burns 1,137 calories by being alive. In contrast, a 20 year old man who is 6 feet tall and 200 pounds burns 2,090 calories just by being alive. The number of calories your body actually burns every day, however, varies based on how active you are. The more active you are on a daily basis, the faster your metabolism is, and the more calories your body burns. Use the Harris Benedict Equation to calculate how many calories your body truly burns in one day. This final number tells you how...


Знайте, что причины шизофрении не установлены. Вспомните, есть ли у вас родственники с шизофренией или похожими заболеваниями. Узнайте, подвергались ли вы воздействию определенных факторов в утробе матери. Учтите возраст своего отца.

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While researchers have identified some correlations between certain factors and the development or triggering of schizophrenia, the exact cause of schizophrenia is still unknown. Discuss your family history and medical background with your doctor or mental health provider. Schizophrenia is at least partially genetic. Your risk for developing schizophrenia is about 10% higher if you have at least one “first-degree” family member (e.g., parent, sibling) with the disorder.  If you have an identical twin with schizophrenia, or if both of your parents have been diagnosed with schizophrenia, your risk of developing it yourself is more like 40-65%. However, about 60% of people who are diagnosed with schizophrenia do not have close relatives who have schizophrenia. If another family member -- or you -- has another disorder similar to schizophrenia, such as a delusional disorder, you may be at higher risk for developing schizophrenia. Infants who are exposed to viruses, toxins, or malnutrition while in the womb may be more likely to develop schizophrenia. This is especially true if the exposure happened in the first and second trimesters.  Infants who experience a lack of oxygen during birth may also be more likely to develop schizophrenia. Infants who are born during a time of famine are more than twice as likely to develop schizophrenia. This may be because malnourished mothers cannot get enough nutrients during their pregnancy. Some studies have shown a correlation between the age of the father and the risk for developing schizophrenia. One study showed that children whose fathers who were 50 years old or older when they were born were 3 times as likely to develop schizophrenia as those whose fathers were 25 years old or younger. It is thought that this may be because the older the father is, the more likely his sperm is to develop genetic mutations.


Знайте, что такое развивающаяся почка. Контролируйте направление нового роста. Старайтесь, чтобы срезы были точными. Обрежьте увядшие соцветия для поощрения новых цветов.

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Growth buds are slightly raised, discolored, triangular patches of tissue which can be found along each stem. A leaf that contains five leaflets can usually be found at a growth bud. Growth buds may be facing outward away from the center of the shrub or facing inward towards the center of the plant. The direction of the new stem growth can be controlled by making the pruning cut above an outward-facing bud or an inward-facing bud.  Outward-facing buds will produce new stems that grow out away from the center of the shrub. This is the direction that more gardeners prefer. Inward-facing buds will produce new stems that grow in toward the center and cut off air circulation from the center of the plant. Try to make the pruning cut about one-fourth of an inch above a growth bud or “eye” at a 45-degree angle. Do not make the cut too close to the bud or at too steep of an angle as this could injure the rest of the branch or stem that you are cutting. White Meidiland roses need to be deadheaded. Deadheading is the process of removing flowers as they fade or die. Deadhead the flowers as soon as they begin to fade and remove them from around the plant. Doing this will help the plant to put its energy towards new growth.


Знайте, что удаление волос не имеет преимуществ для здоровья или гигиены. Решите, какие волосы вы будете удалять, если решите удалить их частично. Попробуйте сбривать волосы на лице или теле. Выщипывайте волосы или удаляйте их воском, чтобы забыть о депиляции на 1-3 недели. Воспользуйтесь кремом для удаления волос, чтобы избавиться от волос на 1-2 недели. Сделайте электроэпиляцию или лазерную эпиляцию, чтобы удалить волосы навсегда.

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If you decide to let your body hair grow, you might hear comments about how it’s “unsanitary” or “unhygienic.” This is simply not true. Body hair is normal and healthy, and may even protect your skin from damage. Remember that removing your hair is a personal choice that has nothing to do with your health or cleanliness. If someone tells you it’s unhygienic, say, “You probably don’t know this, but body hair is natural and healthy. There’s nothing dirty about a woman being hairy, just like it’s safe for men to be hairy.” Just as you should never feel pressured to remove your body hair, don’t feel like you can’t remove hair that bothers you. How much hair you have on your body is a personal choice, so it’s okay if you want to remove some of it. Do what makes you happy, and know you can change your mind at any time. For instance, you might decide to let all of your body hair grow, or you may decide to just shave your legs. Similarly, you might grow out your hair most of the year but remove it during the hotter months of the year. your face or body hair daily to control excess body hair. The easiest way to remove hair is to shave it. Apply a shaving cream or soap over the skin you plan to shave. Then, drag a razor over your skin to remove the hair. Go against the direction of your hair growth to remove it effectively. Then, rinse your skin to remove the shaving cream or soap. You may need to shave some areas twice a day if your face grows very fast. For instance, you may notice a 5 o’clock shadow that reappears in the evening. You may prefer to touch up visible areas. or wax hair to be hair-free for 1-3 weeks. Both plucking and waxing pull your hair out by the roots, so it takes longer for it to re-grow. Plucking is best for small areas, while waxing works well for any area on your body. Pluck facial hair and stray body hairs at home using a pair of tweezers. If you want to wax, use a waxing kit from your local drugstore or visit an esthetician.  Plucking works great when you have a few stray hairs, like facial...


Знайте, что чаще всего сдаются анализы мочи. Составьте список препаратов, которые вы принимаете. Знайте, что обычно анализ на наркотики включает в себя проверку на пять наркотических веществ. Знайте, на какие еще вещества вас могут проверить. Знайте, как долго вещества сохраняются в организме. Прекратите принимать наркотики заранее. Не подмешивайте ничего в образец мочи и не пытайтесь как-либо замаскировать следы наркотиков. Не пытайтесь развести образец мочи. Сдавайте анализ после того, как выпьете достаточное количество жидкости. Не подменяйте образец мочи. Не употребляйте наркотики после того, как сдадите анализ.

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If your employer requires a drug test, it is likely that you will be providing a urine sample. In rarer cases, an employer may also require a blood, saliva, or hair test. A urine test may be done privately (in a bathroom stall at a laboratory) or it might be observed by a laboratory employee. False positive drug tests are very rare in licensed, reputable laboratories. However, certain prescription medications, over-the-counter drugs, and herbal remedies can be mistaken for drugs of abuse in drug tests. For example, some decongestants might lead to a positive drug test for amphetamines. In order to ensure that your drug test does not provide a false positive, make a thorough list of all your medications and provide the list to your employer, along with any supporting documentation required. Urine tests can detect a variety of substances in your system. The particular drugs tested for are depend on a variety of factors: your personal or legal history, the requirements of your job, legal guidelines, or the occurrence of workplace accidents might all affect the specific drugs your employer chooses to test for. However, the most commonly administered drug test is the 5-panel urine test. Most 5-panel tests detect the following drugs:  Marijuana Cocaine Opiates Phencyclidine (PCP) Amphetamines While the 5-panel test is the most common, some employers or legal personnel might choose to add other drugs to their screening. They might add testing for any or all of the following substances:  Alcohol MDMA (ecstasy) Barbiturates Propoxyphene Benzodiazepines A urine test does not test your sobriety at the exact moment at which you provided the sample. Instead, it tests your past use of drugs over the past few days or even weeks. Habitual drug users often have higher concentrations of the drug in their systems than occasional drug users. For this reason, habitual drug users may test positively for drugs even after being sober for several days or weeks. Other factors might affect the concentration of drugs in your system,...


Знакомьтесь и наблюдайте за разными людьми. Смотрите как можно больше постановок. Учитесь у других актеров из вашей постановки. Постоянно практикуйтесь.

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People watching is a great way to learn how to mimic expressions, gestures, and tones of voice. Observe strangers while you’re out and about, and try to interact with a diverse range of people. Paying attention can inspire you to come up with the details that make a performance great. Coffee shops, restaurant patios, malls, and grocery stores are all great people watching places. If you're in line somewhere, say hello to the people next to you and try to strike up a conversation. You can find plenty of live performances on YouTube, Netflix, and other services. In addition to performances of your play, watch anything else you can as time allows. Watch with a critical eye and note how you might have made an expression or delivered a line differently. It is not cheating or copying to learn from others. Watch other actors in your productions and see what they do with the parts they're given. Try to notice things they do that you might incorporate into your own acting style. Don't be shy about asking more experienced actors in your play for help. Ask them for notes, advice, and tricks of the trade. Do your best to actually act, instead of just going to one audition after another. If you’re trying to break into professional theater, that might mean taking a role in a community production without getting a paycheck. Look at it as a chance to hone your craft instead of a step in the wrong direction. You’ll have a chance to play more challenging roles, learn from different directors and choreographers, and gain more knowledge of how a production works.


Знакомьтесь с людьми онлайн. Общайтесь в письменном виде. Периодически выходите из зоны комфорта. Сотрудничайте с другими. Общайтесь с интровертами из числа клиентов, покупателей и сотрудников. Подбирайте помощников с учетом своих слабых сторон. Зарабатывайте репутацию благодаря своим положительным качествам. Приспосабливайтесь к сложным обстоятельствам. Оттачивайте свои ораторские навыки.

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If you're an introvert, you probably aren't a huge fan of going out and mingling with people in some type of a networking event. That doesn't mean that you have to give up networking completely. Instead, focus your networking in a space where you're more comfortable: online. This is where LinkedIn is your very best friend, especially if your business model is in the B2B space. Carve some time out of your schedule to stay in touch with your LinkedIn connections, establish new connections, and contribute to LinkedIn groups. If you don't want to network in real life, network in cyberspace. Although you should speak publicly from time to time, your strength lies in your ability to communicate your thoughts with the written word. Use written communication as much as possible. Keep in mind that much of communication is body language and tonality, which is absent from an email or document, so be sure to go out of your way to convey a positive attitude throughout all of your written communications.Use lots of compliments and positive language in your written communications, so your readers never mistake your intent. Although the previous point about not trying to change yourself still stands, it's import that everybody, including extroverts and ambiverts, step away from their comfort zone on occasion to push themselves a little bit. That's simply part of personal development.  Speak out in meeting on occasion even if it means that you'll feel a little uncomfortable. Force yourself to say what's on your mind. You might start a discussion that solves a business problem. Network with people in real life. Mingle at a business function. Try to spark a conversation and keep it going. As an introvert, you likely have the gift of being able to listen to what other people are saying and absorb the relevant points. Use that skill to come up with the best course of action based on what you've heard. You'll do very well at connecting with people who are introverts like yourself. It's often the case that extroverts have problems...


Знание своего комплекта для занятия виндсерфингом полезно, так как когда кто-то дает Вам совет, необходимо понимать, о чем идет речь. Необходимо помнить, что при начале использования шверт должен все время находиться под водой. Вы должны знать, что кроме того на доске будут присутствовать лямки для ног и палубная втулка, на которой будет держаться парус.

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The kit is divided into two parts; the board and rig. The board is the surfboard-like part you stand on, and has one or more fins and daggerboards (on some models) underwater. You can do this by pulling the big nob towards the rear, or stern, of the board to lower and towards the front, or bow, to raise when packing away. The rig  consists of a sail, mast and boom. The boom is the bit you hold on to, but the mast can be used for support. A cord should run from the boom to the bottom of the mast, this is the uphaul and is used to pull the sail up. The boom often has harness lines hanging from it.


Знать доступные возможности. Пообщайтесь с терапевтами. Составьте план вашей карьеры в области терапии.

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Therapists share in common the will to help people by providing them with council, but there are many different jobs that fall under this umbrella. Consider the following therapy-related positions:  Counselors help specific populations in places like schools and churches. A counselor does not need specific training to establish a practice, but most do take specific courses to earn credentials.  Social workers have master's degrees and are typically employed by agencies to work with individuals or families requiring counseling. Some social workers specialize in counseling children.  Marriage and Family Therapists (MFTs) often have private practices and provide couples therapy in addition to therapy for individuals and families.  Psychologists have PhDs and study major approaches to therapy, including cognitive, behavioral, humanistic and psycho dynamic approaches, and work with individuals experiencing depression and other illnesses. Psychologists conduct psychological tests and provide talk therapy to their patients, but in most cases can't prescribe medications or other medical interventions.  Psychiatrists are actually medical doctors who study psychiatry after finishing medical school. Psychiatrists conduct medical tests, prescribe medications and work with primary physicians and other psychotherapists to devise a course of treatment for their patients. If you're deciding which type of therapy will be the right fit for you, conduct research by talking with therapists who have chosen a variety of different career paths.  Different types of therapists have different strengths and skill sets. Psychologists, for example, spend time conducting research on different types of therapy. Social workers often enter intense situations and serve as mediators between upset parties. Shadow different therapists to decide what's right for you. Ask therapists about the educational paths they took to get to their positions. Some degrees take many years to pursue, and it takes extra time to find the right job and build a...


Зрительная память не является врожденным даром. Разделите текст на отрывки. Пронумеруйте каждый отрывок и свяжите идею с числом. Выберите условный цвет для каждого отрывка. Смотрите на страницу, когда читаете. Представьте ментальную и визуальную связь между последним предложением первого отрывка и первым предложением следующей части текста. Наконец, когда будете произносить текст, старайтесь вспомнить внешний вид страницы.

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Rather, it is a technique or skill that can be learned by anyone, and is one of the oldest memory techniques in the world. One ancient technique is called a "Memory Palace". The idea is that you build a giant palace in your mind, with a special place for everything, and when you want to save a memory for later recall, you visualize yourself in the palace, putting the memory in the appropriate room. Then all you have to do later, is remember where you put it, go get it and see it with the mind's eye. Sort it by idea. For instance, if memorizing the Gettysburg Address, the first section ("Four score and seven years ago our fathers brought forth on this continent, a new nation, conceived in Liberty, and dedicated to the proposition that all men are created equal.") refers to time, place and cause, so you could remember "section number 1 = when, where and why. Use the colors of the rainbow in the standard order (red, orange, yellow, green, blue, indigo and violet, or ROY G BIV for short. So the words, letters and punctuation as shapes, as well as words letters and punctuation. Now try to remember the spacial relationship between words. Remember that the word "baseball" is to the left of the word "commissioner". Think of this as a bigger version of step 4. This way, when reciting the Gettysburg Address, you can remember that the first section ends "the proposition that all men are created equal" and that is connected to the first part of the next section, that goes "Now we are engaged in a great civil war." See the sections broken out, see their numbers and colors. See what words are next to each other. Even try to see the font it is printed in. The idea being, if you can really see the text in your mind's eye, you can actually read it off of the page in your head.


Игнорируйте бородавки и дайте им исчезнуть самим. Не давите бородавки и соблюдайте гигиену рук. Никогда не используйте щетки, расчески и бритвы там, где есть бородавка.

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If you can, just ignore the warts because they can sometimes go away on their own. You can cover the warts with bandages or even be stylish by using a scarf or a bandanna to cover facial warts. Study shows that most warts will resolve themselves after two years.  However, if the warts really bother you, by all means try the treatment options discussed above. If the warts persist for years, or if you find they begin to spread, seek medical attention. Stop touching the warts and leave them alone. Practice the universal precaution of good hand hygiene so that you don’t transmit the warts to others. Picking warts can worsen your problem.  Keep your hands dry and clean because warts thrive on moist areas. Make it a habit to wash your hands before and after applying topical solutions on your warts. Isolate your clothes and towels. Make sure that others don't use these items of yours to prevent the transmission of warts. If possible, label them so that others will know that these are your items and will think twice about using them. This can easily spread the virus to other areas. Remember, warts are highly contagious. Even a slight brush of the affected part can infect you or others. This can also harbor warts and spread them to other people. You may want to let your facial hair grow if you can, to avoid shaving the area. Facial scrubs and abrasives may contribute to this as well.


Игнорируйте личные предубеждения. Учитывайте причины, по которым у человека может быть другое мнение. Сохраняйте спокойствие и уважение, когда сталкиваетесь с другим мнением. Измените свои взгляды, если это кажется разумным.

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Acknowledging your biases is a good thing; setting them aside is even better. Do not allow your preconceived ideas to get in the way of learning something new. Approach each encounter objectively (whether it’s an article you read or a person you speak to) and as if it is your very first experience with the subject at hand. Visit a dog shelter or a family who owns a German Shepherd and pretend you’ve never been around a dog before. Using safe practices, interact with the dog and see how it goes. This can be especially helpful when dealing with touchy subjects or those considered taboo. When considering a topic, think about why someone may feel a particular way. Try to think of 2 or 3 reasons why their opinion is valid, even if you disagree.  If you favor having no requirements for health insurance, don’t automatically discredit those who think it’s a good idea. Perhaps they have an experience where they were unable to receive proper care because they didn’t have coverage and couldn’t afford to pay out of pocket. Remember that often these types of opinions don’t form until someone actually experiences it for themselves—at one point they may have held the same opinion as you do. Don’t argue, sigh, or roll your eyes, and don’t make mean or condescending remarks. Instead, offer up positive, intelligent discourse. If it is a hot topic for you and you find it difficult to remain calm, remind yourself that it’s okay for everyone to have their own opinion and simply smile and nod. When someone says something you don’t agree with, try saying something like, “I see where you are coming from, but have you considered…” or “Wow, I hadn’t thought of that. Thanks for that perspective.” Don’t be afraid of changing your stance on a topic! It doesn’t mean that you are weak or fake, it simply means that you have gained either enough knowledge or experience to make a more informed decision. Changing your mind can even make you a better advocate, since you have held beliefs on both sides of an issue.


Играйте  в спортивные игры на одного. Исследуйте. Покатайтесь с горки. Осмотрите достопримечательности. Наблюдение за людьми.

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With a bouncy ball, it's easy to play handball by yourself: just find a wall and bounce the ball off it at different angles, trying to keep it in play by swatting it back each time for another bounce. You can also shoot hoops at a park with a basketball, if nobody else is using the court. Practice your soccer (football) footwork by jogging across a field while kicking a ball ahead of you, or race yourself by running to a set point and back.  You can practice less traditional sports by yourself, too. Try keeping a footbag (Hacky Sack) in the air as long as possible, throw a flying disc (Frisbee) as far as you can, or play a solo game of horseshoes, if there's a public pit in your area. If there's a public range in your area, archery is a great sport to play by yourself, since it's generally always a solo sport. Getting the basic equipment to play archery is a bit expensive, but you shouldn't have to pay more than around $150, which is still a lot cheaper than the cost of getting into certain other sports. Whether by car, bicycle, or on foot, exploration can be a fun way to pass time in your neighborhood. Try picking a direction and just heading that way. For a more outdoorsy experience, go to a park with a wooded area, then throw a baseball or flying disc as far into the woods as you can. Follow it in and search for it, then repeat until you've crossed the woods.  Be sure to read signs carefully. Some parks don't allow foot traffic off of designated paths in wooded or brushy areas. Always respect the rules. If you plan to explore outside of town, be sure you have a compass and a topographic map, and know how to use them. This skill is called orienteering. It's easy to learn and can save your life. This is another popular pastime with children everywhere. By letting gravity do your work for you, you can enjoy fast movement speeds without having to exert yourself very hard. If you live somewhere with nearby snow, buy a sled or similar item and go sledding by yourself. If you have a city park nearby, find a hill...


Играйте в компьютерные или видеоигры. Поэкспериментируйте на кухне и научитесь готовить. Займитесь творчеством. Отправляйтесь в кино.

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Search for free games online if you don't feel like spending money. Otherwise, try out a multi-player online game to make friends while you're gaming. There are tons of different games out there, many with challenging puzzles and compelling storylines that can keep you engaged for hours. Remember not to share too much information about yourself or others with anyone you meet online.  Be aware that people may use information against you. Cooking can be really fun, especially when you've got a playlist of your favorite tunes going and a spread of delicious, fresh ingredients. Search online or watch a cooking show for a recipe that inspires you, then make a shopping list and get to work. There's no pressure for it to turn out amazing--after all, you're not feeding a dinner party or a celebrity chef judge. The best part is that you get to eat the results when you're done! Baking and cooking will probably require you to use knives and the oven or stove. Make sure your parents are okay with you using these things, or ask them to help you prepare your dish. Take up painting, photography, writing poetry, pottery, scrapbooking--anything that gets your creative juices going. You don't have to worry about anyone judging your skills, so you can have total freedom of expression. Enter your artwork in a contest. You could win money, meet other artists, and surprise your peers with your skills. Though people often go to movies in groups, it's not really a very social activity--there's no reason to talk or interact with anyone while you're glued to the screen. You'll quickly forget you're by yourself and will probably enjoy yourself just as much as you would if you went with a group. Try cinemarathoning--buy a ticket for a matinee and then sneak into a second, even a third movie. Just make sure you don't get caught!


Играйте в регби или займитесь борьбой. Займитесь силовыми тренировками. Сосредоточьтесь на интенсивных кардио тренировках. Запишитесь на танцы или гимнастику. Запишитесь на курсы актерского мастерства. Правильно питайтесь.

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or join the wrestling team. Professional wrestlers come from all kinds of athletic backgrounds. WWE talent scouts recruit new wrestlers based on a criteria of athleticism, charisma, coachability, etc.  Athletes are encouraged to apply on their recruiting website WWEPerformanceCenter.com for a chance to be invited to an upcoming tryout.   The Rock, "Stone Cold" Steve Austin, Bray Wyatt and Roman Reigns all got their start on the football field, not in the squared circle. Other notable stars including Brock Lesnar, Kurt Angle, and Dolph Ziggler, started out as skilled amateur wrestlers before signing deals with WWE. Wrestlers like CM Punk, Chris Jericho, Seth Rollins, and The Hardy Boyz didn't come from athletic backgrounds. Instead, they received training at private wrestling schools, then joined indy wrestling promotions and got good enough to get WWE's attention. . How did Ryback get so ripped? Hitting the weights at the age of 12. WWE wrestlers need to be strong enough to pick up a 200+ pound brawler and slam him to the mat safely. Even if you want to be a high-flyer or a mat-wrestler, you need to be strong. Focus on building strength in your upper body, your core, and your legs.  While wrestlers used to look like beer-drinking bar-room brawlers, most wrestlers these days have bodybuilder muscles. It takes serious commitment to diet and exercise if you want to be in the WWE. Join a gym and consult a personal trainer if you want to get into WWE shape. Wrestler Triple H also offers a strength and conditioning workout video series you can buy commercially. . Running around the ring between the ropes, landing flat on your back, and doing hip-tosses That's hard. Wrestling will have you gasping for breath pretty quick if you're not in shape. Pro wrestlers need to be in excellent cardio condition, ready to go 10-20 minutes per match at a fast clip.  Try grouping your favorite 5-10 strength workouts and do them in short, timed bursts to introduce some cardio to your strength-training routine. Do as many reps as you...


Играйте в футбол сколько только можете с друзьями или местными командами. Научитесь защищаться. Наблюдайте за игрой профи. Принимайте советы и указания.

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. Get your friends together for a pick-up game, or join your local club team to get touches each week. You will never get better if you aren't playing soccer as often as possible. At the end of the day, there are no shortcuts to becoming an advanced player except playing and practicing frequently.   Try out for the best teams in your areas. Better coaches and competition will help you improve at a much faster rate. If you have no one to play with, go outside and shoot 100 shots against a wall, or pass back and forth. Juggle or work on your tricks in the yard. All you need to become a better soccer player is a ball and the will to work. earn to defend. It doesn't matter where you are on the field, the ability to win the ball back is essential for advanced players. Individual defending (1v1) is one of the core skills of soccer players along with passing and shooting. To practice, simply play against a friend, taking turns attacking and defending. Good individual defenders:  Stay low. You're on the balls of your feet, knees bent slightly, in an athletic position. Force a direction. Put one foot forward and angle your body so that you're inviting the player to go one direction. Usually, this is towards another defender or the sideline, but it could be towards someone's weak foot if you know, for example, that they never use their left foot. Don't stab unless necessary. Stabbing is when you lunge out to the ball. A good defender waits until they have a good opportunity -- like the ball pops a little too far forward or the attacker gets too close. Watch the hips. The belt-buckle almost always telegraphs where a player is going. Feet will move rapidly (especially for tricks) and bobbing or shifting heads and shoulders are often used for fake outs. The belt buckle, however, is roughly a player's center of gravity and is very hard to change on the fly. A great way to learn is to watch someone who is more advanced than you, do it. If you play a specific position, you should focus on the player who is playing your...


Играйте когда ваш ребенок в хорошем настроении. Имейте в виду, что даже младенцы будут улыбаться и смеяться над простыми играми. Покажите ребенку предмет. Делайте то же самое со своим лицом. Пригласите других детей присоединиться к игре.

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Make sure you are in a good mood yourself.   Babies can mimic laughter even at an early age. Many babies laugh out loud for the first time at 3-4 months of age. Babies will laugh in response to bright colors, toys, and other people's laughter. Peekaboo can be important for object permanence development in infants six months and older.  Object permanence is when the baby recognizes that objects and events still exist even when they can't be seen or heard. Playing peekaboo is a great way to exercise this cognitive development. It can also be a great way for younger kids to play with a younger sibling or relative. It should be one of their toys such as a teething ring or a ball they can grab.  Allow the baby to examine the toy for a minute or two. Let them touch it and grab at it to explore. After a few minutes, cover the object with a cloth. If a baby has object permanence, they will be able to pull the cloth off and find the object. Pull the cloth off and smile. This will often make the baby laugh or giggle, as you have made the object re-appear. Start by smiling at your baby and talking to him in a sweet voice.  Cover your face with your hands and say "Where's Mommy?" or "Where's _____? Pop back out and say "Peekaboo! I see you!" Keep your voice happy and stay smiling. Remember, the goal is to get the baby to laugh and not scare the baby. This is a great way for a brother or sister to connect with a younger sibling.  This is one of the games that older children love to play with babies. Both the baby and the older child get automatic feedback from one another. The baby enjoys the game and this allows the older child to establish a bond with the baby.


Играйте с вашими волосами. Проводите больше времени в душе. Используйте лосьон. Наслаждайтесь красивыми тканями. Съездите на фермерский рынок. Наслаждайтесь вкусной домашней пищей. Дегустируйте вино. Слушайте вашу любимую музыку. Наслаждайтесь природой. Сходите в музей искусств.

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Spend more time brushing your hair, tossing your hair back, running your fingers through your hair, and just enjoying the feeling of your hair on your head. When you're in the shower, take the time to massage shampoo and conditioner into your scalp and enjoy the feeling of running your fingers through your locks. This will help you indulge in one of the most amazing parts of your body. And if you have a partner, playing with his or her hair will add a sensual touch to your relationship. That's right. Being in the shower doesn't have to feel like a race to get in and out as fast as humanly possible. Though it's nice to be eco- friendly and to save water, soak in a bath or just spend some time soaping your body and enjoying the sensation of getting clean and feeling the water running over your body. Sing to yourself if you want to. Just spent the time enjoying the sensation of getting clean instead of trying to rush on with your day as fast as you can. Take a nicely scented lotion and massage it into your body. This will help you spend more time with your sensations, both because of your sense of touch and your sense of smell. Your body will also feel softer and you'll enjoy touching and feeling it throughout the day. The lotion doesn't have to have an overwhelming scent; just a touch of juniper or lilac can make you feel happier throughout your day. Wear a nice silk robe. Spend time under your favorite comfy blanket. Get a new pillow that feels heavenly under your head. Wear the jacket that makes you feel like you're wearing a pillow. Take the time to enjoy the sensation of a nice piece of fabric or cloth between your fingers or on your body, and you'll be having a more sensual experience. Farmer's markets are the perfect place to make use of all of your senses. Go to your local farmer's market and try all of the samples the vendors offer. Feel the weight and the texture of the different fruits and vegetables you have in your hands. Stop and smell the fresh cilantro, parsley, dill, and other herbs you see....


Идентифицируйте проблемные участки и разбейте их на еще меньшие части. Как только вы почувствуете, что пьеса достаточно наиграна, попробуйте проиграть ее целиком по памяти. Не оставляйте что-то в неправильном исполнении.

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If you need to spend 10 minutes on getting 2 chords right, then spend 10 minutes on it. It will be worth it in the long run and ignoring a problem part can cause frustration later on when it is the only part you cannot play. This will allow you to identify any places you are still going wrong. Remember to keep coming back to the piece now you can play it, so you don't forget it. If you stop practicing after playing it wrongly, you will remember it incorrectly. By making sure you end on a section you can play, the correct version will stick in your mind, making it easier to play next time.


Идите к цели постепенно. Ставьте перед собой обозримые цели. Расслабьтесь. Дышите глубже. Обзаведитесь поддержкой друзей и семьи.

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Make a list of 10 situations that cause you anxiety. Rank them, placing the most stressful at the top. Starting at the bottom, try to gradually face each anxiety-inducing situation.  Wait until you feel moderately comfortable with the previous situation before moving to the more stressful one. You want to overcome your anxiety, not increase it. This list may take awhile to get through, and that's okay. You may never reach number 10. But if you have conquered 1-7, you have made your social phobia significantly more manageable. If you feel you are struggling through this, contact a mental health professional who can offer you support while you attempt to face each fear on your list. Getting over your social anxiety may seem like a nebulous process. How do you know if you are getting better? Just putting yourself in social situations isn't enough. That might be step 1, but after that, you need to work on interacting more. Make goals for yourself for each social outing. As you accomplish your goals, you can start to see progress and improvement in yourself.  Make small talk with people you see often, such as employees, schoolmates, or other people that you come in contact with. This may be just a comment on the weather, your homework or work project, or the meeting you had earlier. Start by giving yourself a goal of speaking to one person once a week. Then increase it to every day, or speaking to multiple people in one day. Make a goal to make one comment in class or in your meeting. Don't worry about what everyone else thinks. Focus on the fact that you did it. That is progress. If you are in a group setting, make a pact with yourself to say at least 3 comments in the conversation. Ask someone to dinner. It can be as a friend or as a date. Don't focus on the response - only focus on the fact that you were assertive and asked. This helps you focus on the task and the goal, not the nerves. The idea here is to get control of the situation. You know you can control what you do, what you say, and what you ask. You...


Идите своей дорогой. Поймите, что у вас много зерен. Дайте возможность другим проявлять инициативу в большинстве планов. Спускайте проблемы на тормозах.

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Those individuals out there who are not nonchalant (chalant, if you will), are busy with molding their lives to what others say is okay. They try so hard to make it so everything is just so in order to be accepted and feel loved. In short, they care far too much. And about things that don't matter to boot. Don't copy this lifestyle or anyone else's – pursue your own. You don't care about what anyone else says – you're gonna do what makes you happy. This helps for a number of reasons. It keeps you busy, it makes you tons of different friends, and it keeps you happy and feeling fulfilled. The bigger your world, the littler everything gets. That one person that could upset you before, can't anymore, because you know a dozen other people just like them. Let's use this example: say you want to start a garden, but you only have one seed. You plant that seed so carefully, watching it day in and day out, worrying that it'll amount to nothing and maybe even smothering it in the process. Luckily, in real life, this isn't your garden. You have so many seeds you barely know what to do with them! You can scatter a few here, a few there, and see what turns up. How much do you care? Well, some. You want your garden to be successful. But are you gonna stay up all night, worrying about one little seed? No way. This is a fancy way of saying that you have plenty of going on in your life. If one thing is going wrong, oh well. You have a thousand other things going on in your life that are going just fine, thanks. No need to worry. If that "seed" doesn't work out, you'll plant another one. Another way to come off as not-so-nonchalant is to be overeager. You're always the one excited and bustling with ideas and trying to get people to do things. Slow down there, tiger. To be nonchalant, let everyone else come to you most of the time. You're a willing participant, but you're just along for the ride. You're not captain of the ship. That is, most of the time. You don't want to be a dull dud that mooches off of everyone else's good...


Избавляйтесь от головной боли с помощью эфирных масел. Лечите угревую сыпь с помощью масла чайного дерева. Избавляйтесь от бессонницы с помощью масла лаванды, ромашки и шалфея. Боритесь со стрессом с помощью эфирных масел. Победите храп при помощи эфирного масла тимьяна. Отпугивайте насекомых эфирным маслом лимонного эвкалипта. Лечите ушную боль эфирными маслами. Используйте эфирное масло мяты как средство против головокружения. Лечите маслами солнечные ожоги. Лечите небольшие раны при помощи эфирных масел. При расстройстве желудка используйте масло мяты перечной. Лечите заложенность носа эвкалиптовым маслом.

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Essential oils can be effective in relieving minor headaches. Dilute the oil for use on a concentrated area of the body. Then, apply the blend to the forehead, temples and back of the neck. Massage the oil into your skin using gentle circular motions, while inhaling deeply. The best essential oils for headaches include:  Lavender Peppermint  Ginger Essential oils can be used as an effective treatment for acne and are a good alternative to the harsh chemicals found in many acne creams and prescription drugs. In one study, a 5% tea tree oil gel was found to be as effective as benzoyl peroxide (a common ingredient in over-the-counter and prescription acne creams) in the treatment of acne. To create a 5% tea tree oil gel for acne treatment, add 5 drops of tea tree oil to a teaspoon of aloe vera gel. Mix the oil and aloe well and then apply the gel to acne using your fingertips or a q-tip. Store the mixture in an airtight container in the refrigerator for up to one week. Using essential oils will not cure insomnia or its root cause, but using calming and relaxing essential oils before bedtime can help you to fall asleep faster and stay asleep until your intended wake up time. Three of the best essential oils to help with insomnia are lavender - to promote relaxation, Roman chamomile - which is a natural sedative, and clary sage - which contains narcotic properties.  If you have a vaporizer, add a few drops of lavender, Roman chamomile, or clary sage oil to it before you get into bed. Try adding a couple of drops of oil to your bedtime bath, or try massaging a large area dilution into your legs and feet before bed. Keep in mind that some essential oils, such as rosemary, cypress, grapefruit, lemon and peppermint, can be particularly energizing and stimulating, so they are best avoided before bedtime. Probably the most widespread use of essential oils is to promote emotional well-being by reducing stress and encouraging calmness and relaxation. Essential oils positively affect our emotions because our smell...


Избавьтесь от беспорядка дома. Начните использовать списки и графики. Наведите порядок дома и на работе. Придумайте систему работы со счетами и электронными письмами. Обращайтесь за помощью.

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Many people's homes are plagued by unnecessary clutter. Clutter can make a home feel chaotic, leading to excess stress. Do a quick sweep through your house and see if you can find any items you no longer need. Donate or discard the items accordingly.  Look through closets and drawers. Do you have any clothing you no longer wear? Are there any electronic gadgets you haven't used for years? Maybe it's time to stop hanging on and either toss these items or find a place to donate them. Go through your kitchen and bathroom. Dispose of any expired spices, canned foods, or boxed foods. Throw out old lotions, shampoos, and makeup containers. Get rid of any expired medicine or empty medicine bottles. If you want to be more organized, lists and schedules can be a great way to keep on track. Make a habit of writing daily to-do lists, and organizing your day around a logical schedule for activities.  Figure out what your obligations are for the coming month or weeks. Write down everything you need to do, like doctor's appointments, errands, work commitments, and so on. Prioritize these items. How vital is it you get your doctor's appointment taken care of? If you need a prescription refilled, make an appointment for the next week. If you have a big commitment at work, like a presentation, break it up into small chunks and set weekly goals. You should also make small lists for weekly errands. For example, make a list before going to the grocery store. In addition to helping you get out of the store quicker, a list can help discourage you from overspending. You want to know where everything you need is at all times. Whether it's your office at work, or your home, work on organizing your space so you can work more efficiently.  Organize items in your home by purpose. Keep the books on a separate shelf than the DVDs. Have a designated bin or cabinet for office supplies. At work, do not stack papers randomly. Have different folders for different types of documents. Keep important items places where you can easily reach them....


Избавьтесь от беспорядка на столе. Отложите в сторону телефон. Избавьтесь от отвлекающих звуков. Используйте место только для учебы (при условии, что ваша квартира это позволяет). Старайтесь не есть во время учебы.

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This ties in with the need for proper desk organization, but also means that you need to keep tabs on the mess of papers, pens, open books, and so on that may build up on your workspace as you study. Too much clutter can leave you feeling overwhelmed and stressed out, which will put a damper on your study session.  It is a good idea to take short study breaks along the way anyway, so when you do, take a moment to tidy up your workspace before resuming. Excess clutter can lead to unnecessary distractions. Keep only what you need at that time in front of you.  A cluttered workspace can lead to a cluttered mind. It is hard to ignore the lure of your phone when studying. The modern smartphone is perhaps the ultimate tool and the ultimate distractor. Put it away when you study, or you may find yourself browsing Facebook or texting a friend without even realizing you’d picked up the phone.  Turn your phone off or put it in do-not-disturb so the lure of notification chimes doesn’t drag you away from your studies. Also try placing it well out of reach so you can’t reflexively grab for it.     If you are using your phone as a calculator or other tool, consider putting it  on airplane mode which shuts off wireless and cellular connections. You can turn them back on for your (brief) study breaks. Some people do well with “white noise,” background noises such as those in a coffee shop that aren’t really distinct enough to be distracting. Others need total silence to work. Figure out what works well for you, and plan your space accordingly.  ”Multitasking” is a myth. You simply can’t watch TV or surf Facebook and study at the same time, no matter how much you think you’re “really” a multitasker. Focus your study time on studying, and save things like TV and music for leisure time. If your study space shares a room or a thin wall with a TV in use by someone, or people engaged in conversation or some other potential distraction, try to block out the distraction with your own background noise. Try choosing something like...


Избавьтесь от вещей, которые вам не нужны. Освободите от завалов места, которые не бросаются в глаза. Избавьтесь от старой почты. Развесьте и уберите одежду. Составьте список предметов, которые вам нужны для хранения вещей.

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Go through your belongings and set aside the items  you no longer want or need, or simply put items back where they belong. For instance, put clean clothes back in their drawers or hang them up. Make sure dirty clothes end up in a hamper. Toss out broken or badly worn items.  Go through your closets and remove clothes that no longer fit. Any clothes with stains, rips or tears should be put in a bag as well.  Old toys, games, broken items and unwanted items should be set aside to be given away or sold. Seek obvious clutter -- clutter on the floors and counters. For instance, if you have two knife blocks, you can probably give one away to make more counter space. Once you have set aside the items you don't want, separate them into a sell pile and give away pile. You may need separate bags or boxes for each category of item. List the gently used items on Craigslist or give them away to charity, a family member or friend Disorganized drawers and closets offer the illusion of a clean and tidy room because you can simply close the door and hide the mess. Yet, once you open the closet door, items come tumbling out, or you're unable to find anything in the messy closet. So, if you have drawers that you can barely close, then it's time to go through them and sort them.  Empty out the drawers completely and toss out anything broken. Set aside items that you may need like keys, and place stray items, such as batteries, that have been rolling around in the drawer in a basket for organization later.  Once you have it sorted, neatly place the items back in the drawer. Note if you need an organizer to help keep everything together neatly. You don't need to keep every bill or piece of mail forever. Stacks of mail piled up on your counters or inside desk drawers creates a mess -- both hidden and unhidden. Go through the stacks of mail, newspapers and coupons while sorting out recent mail you need to keep from expired coupons and tattered newspapers. Toss out or recycle the old stuff.  Like a pile of dishes in the sink, stacks...


Избавьтесь от воды. Снимите сливной бачок. Открутите напольные болты. Сломайте пломбу. Проведите небольшую уборку. Заделайте отверстие.

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Begin  by turning off the shutoff valve on the water supply line. Then flush the toilet to remove all the water from the tank and the bowl.  Disconnect both ends of the water supply tube at the shutoff valve and at the toilet tank. You want the toilet and tank to be as dry as possible before you remove it, so go a step further and use a sponge to soak up any water that's left after you flush. Use a ratchet wrench or a basin wrench to remove the nuts from the mounting bolts that hold the tank onto the bowl.  There will be one on each side of the tank, and there may even be a third one in the middle. Gently lift the tank off the bowl. Once the tank is off, remove it from the bathroom or set it to the side or somewhere it won't be in the way. Pry the trim caps off the floor bolts.  Use an adjustable wrench to remove the nuts from the floor bolts. If you can't get the nuts off, try spraying them with penetrating oil. If you're still unsuccessful, you may have to use a nut splitter or cut the bolts with a hacksaw. There is a wax ring under the toilet that seals the bottom of the bowl to the end of the drain pipe (called the toilet flange).  Straddle the toilet and gently rock it from side to side in order to break the seal.  Once you do, lift off the bowl and place it nearby on its side. Using a putty knife, scrape away the old wax from the toilet flange and from the bottom of the toilet. Throw the old wax in a bucket line with a plastic bag.   Clean the flange with a stiff wire brush. Put a rag inside the toilet flange/drainpipe to keep sewer gases from coming into the bathroom.   Place a bucket upside-down over your rag.


Избавьтесь от всего ненужного. Говорите «нет». Выделяйте время на самоанализ. Составьте план по достижению целей.

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Spreading yourself too thin can lead to trouble, so it is important to decide what is important to you and focus on that. If you have too much stuff, get rid of some of it. If you have too many commitments, get rid of some of them. Unnecessary things cloud your thoughts and make it hard to be the best that you can be.  Declutter your house. Having too much clutter around you has been linked with an inability to focus.  Streamline your finances by coming up with a filing system or go paperless. Limit your commitments outside of work. Choose one or two activities to commit to and do them well. ” Be realistic in what you can accomplish every day and say “no” to things that you don't have time for or that don't make you happy. Only put things on your “to-do list” that you will actually do. If you have more to do than you can handle, delegate that work to people who offer to help you. For example, if your child's teacher requests that you direct the school Christmas play but you know that you are especially busy at Christmas time, feel confident saying “no”. Keep a journal of your thoughts and feelings to determine how you think and feel throughout the days. After some time read through your journal to find patterns of success and failure. Create a plan to minimize the failures in the future. Divide your goals into long-term and short-term goals. Set deadlines for these goals and develop a plan to push you towards achieving them. Consider using a daily planner to allocate the time you need to reach your goals. Keep in mind that changing your habits takes time, so look for ways to help keep yourself motivated. Try posting motivational messages around for yourself or watch a motivational video on Youtube every day.


Избавьтесь от нездоровых или ненужных отношений. Принимайте решения, которые постоянно откладываете. Распознавайте отрицательные предположения о себе. Не тратьте время на бесполезные занятия.

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If you want to reorganize your life, you need to cut out relationships that are putting a strain on you. You should not be putting time and energy into people who cause drama. People who drain your time and energy, treat you poorly, or who are emotionally manipulative should be cut out of your life.  Establish boundaries with these people and stick to them. You may, for example, be okay hanging out with your co-worker Melinda in the presence of others as not to create unnecessary drama. However, you may not want to see Melinda one-on-one as she tends to be difficult. In some cases, it's okay to tell someone directly you do not want to see them again. If the person is not taking the hint that you do not want a relationship, politely say something like, "I don't think this friendship is working for me anymore. I appreciate the time we've had together, but I think we should both move on." Another way to reorganize your life is to not leave major decisions lingering. If you've been putting off making a decision about your job, your personal life, your health insurance, or other matters, now is the time to make the decision. You want to move forward without uncertainty.  Think about any lingering decisions in your life. Maybe you're unsure whether you should stay in your current romantic relationship. Try to weigh the pros and cons. Is this someone you could be with longterm? If so, it may be worth your time to stay. If not, consider whether casual dating is for you right now. Do you want to invest time in a relationship you know will eventually end? Start thinking about your career. Does your current job offer advancement? Do you see yourself on this path for the next 5 to 10 years? If you want to leave your job, make a solid decision to leave rather than letting the maybe/maybe not thought linger. This can motivate you to begin sending out applications. You may have a lot of negative and irrational thoughts about yourself and the world. In order to move forward with your life, work on identifying and disengaging...


Избавьтесь от тех средств, с помощью которых вы могли бы совершить самоубийство. Составьте список того, что вы любите. Составьте список позитивных моментов, которые отвлекли бы вас от тревожных мыслей. Составьте список людей, которым вы можете позвонить. Составьте план, который позволит вам заботиться о своей безопасности.

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If you are thinking about dying by suicide, make it more difficult to enact by getting rid of anything that you could use to kill yourself.  This might include firearms, knives, ropes, or pills. If you can't throw out the pills because you need them, give them to a trusted family member or friend who can dish them out to you only as prescribed. Write down everything you can think of that fills you with joy, or that you have a memory of associating with joy and love. This could be the names of your family members, your pets, your favorite sport, your favorite author, your most beloved films, the foods that remind you of childhood, a place that feels like home, the stars, the moon, or the sun. If it's good, write it down.  Include things you love about yourself. Write down the traits that are most special to you, including physical traits, personality traits, and so on. Write down what you've accomplished. Write down times you were proud of yourself. Include things you're looking forward to. Write down where you someday hope to live, what you plan to create, a job you want to try, children you might have, a partner you might find. What has helped to convince you not to take your life in the past? Write it down. Any distraction is a good distraction if it gets you further away from harming yourself. Having a list to turn to when your mind feels too bogged down to remember what to do is going to come in handy in the future. Here are a few ideas:  Call a friend to talk. Eat a healthy meal. Go for a walk or get some exercise. Paint, write or read. Include the names and phone numbers of at least five people, in case someone isn't available when you need to call. Include the names of friends, family members, and acquaintances who are likely to pick up the phone and help.  Include the names of trusted counselors, psychiatrists, and support group members. Write down hotlines you feel comfortable calling. Your safety plan is a plan you read over and follow as soon as you start having suicidal thoughts. Your plan is a...