Do your past relationships follow a certain pattern? Review them closely and look for common threads. Most people's past relationships follow a certain cadenceyou meet, fall in love, and fall out of love. However, the details of where and how you met, what made you fall in love and subsequently out of love can give you important insight. Take a look at your past relationships and look for recurring themes. You might even create a table with "Met," "Fell in Love," and "Out of Love" and describe what happened during each phase. For instance, if you fell in love with a past partner because they "rescued" you from depression, it makes sense that you might not have felt the same level of attachment with the person once the depression lifted. Perhaps after your mood improved, you began to notice not-so-great traits about your ex. The hard part about revisiting old relationships is having to take responsibility for the role you played in them ending. Reflect on your most recent romantic relationships and think about how they came to an end. What caused your past relationships to end? What could you have done better? You might find that each time your partner wants to commit, you cheat on them because you are secretly afraid of commitment. Take ownership for whatever role you played in the relationship's end. Once you have identified the common patterns that occur in your relationships and the roles you play, set action-oriented goals to change these patterns. Let's say, you realized that you have a tendency to run from conflict, you might set a goal to learn better conflict resolution skills to face your problems. If you have commitment issues, you might communicate this to a new partner so they can help you take measures to resist sabotaging the relationship when things get serious. Changing faulty relationship patterns is challenging to do on your own. It can help to see a professional therapist who can work with you to spot and overcome negative relationship habits so that you can have the healthy, mature relationship you desire. If you are already in a romantic relationship, you might choose to bring your partner along to some of the therapy sessions, so you can learn techniques for addressing both your bad relationship habits. If your partner is not willing to seek help or work on serious communication issues, be cautious about staying in the relationship. Improvement can't come from just one person.
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One-sentence summary -- Examine old patterns. Own your destructive habits. Set concrete relationship goals. See a therapist.

Know what you plan to do and where you will go in case of trouble. This plan should include who you will call if you need someone to pick you up. You should also be familiar with safe places along your route that you can run to if needed. If confronted, stay calm and confident. Being calm will give you a chance to assess the situation. If your assailants simply want property, it is often safest to give it to them. If they want to cause harm, you need to get away. Run if you can. If you can't get away, fight as hard as you can. Aim to inflict pain by lashing out at eyes, the bridge of the nose, knees and groin. Attackers don't want to get caught. Do whatever it takes to attract attention. Yell for help. Scream. Blow the whistle you invested in before you left for the night. Telling people what to do is more effective than yelling something like, "Fire." Instead, yell, "I'm being attacked call 911!" Or yell directly at the attacker: "Get your hand off me!" or even just "Stop!" As soon as you can, get to a safe place, such as a shop or nearby house. Call the police and report the incident. Include details of the confrontation, as well as a description of the perpetrator.
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One-sentence summary -- Have a plan. Stay calm. Make noise. Get to a safe place.

In many parts of the world, food manufacturers are required by law to provide nutritional information on packaged food products. This information is presented in the form of a chart, which can usually be found on the back or side of the package. If you're curious about what you're eating, the nutrition facts label is where you should look first. A food's nutrition facts can tell you everything you need to know about what's in it, including a comprehensive ingredients list and an overview of each of the major macronutrients. When assessing a food's nutritional value, you should look at 3 things: protein, carbs, and fat. These macronutrients account for all of the calories in the item (aside from calories from alcohol). As a result, the exact amount of each macronutrient indicates what proportion of the total calories they make up. Alcohol also contains a significant number of calories. Each gram of alcohol is about 7 calories. A gram of protein is estimated to contain about 4 calories. A gram of carbohydrates also has 4, and a gram of fat is worth a whopping 9 calories. If the item you're eating contains 20g of protein, 35g of carbs, and 15g of fat, this means you would multiply 20x4, 35x4, and 15x9 to find the number of calories contributed by each macronutrient80, 140, and 135, respectively. Nutrients are always measured in grams. Make sure you're using the right standard when calculating food calories yourself. Now that you know how the calories are divided up, add together each individual count to get the combined calorie count for one serving of the item. Going off the previous example, 80 + 140 + 135 = 355 calories. This number should correspond with the estimate displayed on the item's packaging. Breaking down the calorie count by macronutrient rather than simply reading it off the box allows you to see not just how many calories are in a certain type of food, but how to make them part of a balanced diet. 355 calories might not sound like a lot, but if you're trying to eat less fat, you might be alarmed to discover that fat grams account for nearly half of the total. Be aware that the figures for both the calories and macronutrients represented in the nutritional facts only indicate a single recommended serving. If there are multiple servings included in the package, the total number of calories will actually be much higher. This can be an important fact to keep in mind if you're tracking calories as part of a diet or exercise plan. For example, an item containing 355 calories per serving and with 3 servings per package makes the total 1,065 calories. According to dietitians and other food experts, 46-65% of the total calories you consume on a daily basis should come from carbohydrates, 10-35% from protein, and 20-25% from fats. The recommended daily value (DV) column featured in the nutrition facts will tell you how much of those proportions you're getting from the item. A snack containing 35g of carbohydrates, for instance, provides roughly 12% of your recommended daily value of around 300g. Daily values are averages based on dietary recommendations for adults who eat around 2,000 calories a day.
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One-sentence summary --
Locate the nutrition facts on the item's packaging. Note the amount of protein, carbohydrates, and fat contained in the item. Multiply each macronutrient by its caloric equivalent. Total the calories for each macronutrient. Take serving size into account. Compare the calories of different nutrients to their recommended daily values.