It is especially important to recognize and embrace your right to simply say "no." Especially if you usually find it challenging to turn people down, literally practice doing so in front of a mirror. Look yourself in the eye and say, "No, I'm not able to do that right now." When actually turning a request or demand down, be direct. Include an explanation, but keep it brief, and emphasize that you are unwilling or unable to do what has been asked of you. Rehearse what you intend to say. If there are recurring things you're asked to and comply only because you feel pressured to do so, prepare yourself to stand up for yourself by practicing exactly what you'll say next time. Aside from what you're actually saying, how you say it is also an extremely important aspect of healthy, constructive communication. Monitor your use of your voice to ensure you speak firmly, but in a relaxed tone and at a steady, confident pace. Limit your hesitations. Try to speak with depth and warmth this will help reflect the emotions you're feeling. Emphasize sincerity and clarity in the way you speak. Monitor the volume of your voice too. Speaking too quietly or too loudly will lead people to take you less seriously. Whenever anything is unclear, ask questions! Part of listening is understanding exactly where people are coming from. If you're not understanding someone, ask for clarity and convey your willingness to listen and collaborate with the language you use. Ask things like "What are your thoughts on this?", "Does this work with how you're feeling?", or "How do you think we can approach this differently?" Take care to maintain respectful and active nonverbal listening behavior. Focus on the person, maintain eye contact, and set aside your personal perspective to allow yourself to fully comprehend theirs. Repeat others' key points back to them when they're finished speaking with statements like "It sounds like you feel like ___________." Do this early in a conversation to introduce the positivity you want to maintain. You don't have to agree with the other person, but you have to acknowledge what they're feeling. Be explicit. Say something along the lines of "I understand you see this issue differently." Or, "I understand why you need help with that." If you cannot help the person, be ready to clearly state why. Be brief, but also sincere. For example, if a friend wants you to help him or her move over the weekend and you already have plans, then you might say something like, "I would help if I could, but I can't. I already have plans with my family." Particularly when there are multiple perspectives to consider, or when a decision is yours to make, it is important to be clear about why you see something differently. If there is a conflict between perspectives, the more clearly you convey the specific difference in your perspective, the better chance an issue can be worked through cooperatively. For example, if you have just explained to a friend that you can't help him move because you have plans with your family, then you might try following it with something like, "Spending time with my family is important to me." Be assertive when distinguishing between fact and opinion. While responses to opinions should mostly start with "I feel" or "I think", responses to facts should be more direct and start with clauses like "I've had different experiences" or "I have come to understand that differently." While discussion is healthy, and absolutely necessary when there are multiple perspectives to consider, a proposal on how to move forward is one of the most constructive and assertive contributions you can make in a conversation, particularly in a group. Avoid the words "should" or "ought" when making suggestions, opting instead for "What about" or "Would it work if" Maintain a collaborative approach by shooting for an action that has the best chance of pleasing all relevant parties. If you have already made a decision, particularly when declining something that has been asked of you, convey your understanding of the situation and corresponding decision all in one statement. For instance: "I absolutely agree that it would be great to _______________. However, I can't [participate in it/join you/allow that to happen] because _________________. How about figuring out [a different time that will work for everyone/someone else who can help/an alternative]." For instance: "I'm glad that we're able to share [each other's items/the kitchen/the bathroom]. However, it frustrates me when [items are broken/dishes are left in the sink/the bathroom is a mess]. Let's figure out a system to deal with [the rules about borrowing each other's possessions/using the kitchen/sharing the bathroom]." Whenever you know what you need, what you want, or how you're feeling, make sure this is conveyed simply and directly. Especially when making a request, state what you're asking in one or two short, clear sentences. Start the statement with a simple declarative, such as "I want", "I don't like", or "I feel." Convey excitement or enthusiasm with "I" statements in particular, by saying things like, "I would very much enjoy it if_______." As you become more assertive, it is extremely important to avoid using language that conveys aggression. In particular, avoid starting statement with "you", as this will put the other person on the defensive and will only complicate or unnecessarily prolong conversations. For instance, opt for "I disagree" instead of "you're wrong" or "I feel irritated when you interrupt" instead of "you're always interrupting me!"

Summary: Practice saying no. Make sure your tone conveys assertiveness. Listen actively and with genuine attention. Validate the other person's perspective. Follow with a direct statement of your own needs and desires. Propose an active step to resolve a conflict. String together an empathetic, direct, and active response. Deal with minor conflicts with direct statements as well. Stick to the point with "I" statements. Avoid using aggressive language.

Ensure you are in a natural, relaxed stance. Your feet should be shoulder width apart. You should feel relaxed, yet be ready to move at any moment. Keep your knees soft, not locked, and dangle your arms at your sides. Assuming you are doing a left foot forward front stance, keep your left foot still and pull your right foot towards it. Your back should be straight and your knees slightly bent. Prepare to block by moving your left fist to your right ear and extending out your right arm/fist.

Summary: Start in a relaxed stance, shizentai. Bring your feet together until they are both lined up with each other.

You should not be practicing handstands without a mat underneath you. In the event you do lose your balance and fall, a mat can help prevent injury. It may be a good idea to practice in a gym at first. There should be mats in place. You should not start off doing handstands completely alone, even on the wall. A friend can help hold your legs to help you find your balance, and pull your legs up on the wall. He or she can also help catch you in the event you lose your balance. When you first start doing handstands, do so with the assistance of a friend.

Summary: Use a mat. Have a friend spot you.

It's the blue chat bubble with a white lightning bolt in the app drawer. Use this method any time you want to save a picture from Messenger to your device. If you want all pictures in Messenger to save automatically, see Saving Photos Automatically. It will open in full-screen mode. It's at the top-right corner of the screen. The photo is now saved to your gallery.
Summary: Open Messenger. Select a conversation. Tap the photo you want to save. Tap . Tap Save.