The exact causes of IGH are still not fully known, but dermatological experts agree that long-term sun exposure is a major factor in practically every case. To reduce your exposure to the sun's UV rays, apply a broad-spectrum sunscreen to your exposed skin every time you go outside, even on cloudy days. IGH spots nearly always occur in areas that are regularly exposed to the sun's UV rays, such as the lower legs and arms, the face, and the back of the neck. Along with using sunscreen when going outdoors, it's also a smart idea to wear a broad-brimmed hat and sunglasses to protect your head, face, and eyes. Consider also wearing long sleeves and pants on sunny days. Look for hats and clothing made of fabrics that provide UVA/UVB protection by checking the labels. Don't go out in the sun between 10 am and 4 pm because this is when the sun is the most powerful. Trauma to your skin can also predispose you to IGH, so make sure to protect your skin from injury as much as possible. If you get a skin injury, such as a burn or cut, then make sure to have it treated right away. Even if you take every recommended sun protection measure, you may end up with IGH spots due to genetics. Experts aren't entirely sure why, but IGH seems to run in families. If this is the case for you, though, don't use it as an excuse not to bother protecting your skin from the sun. IGH spots are more common on people with fair skin, but are more noticeable on people with darker skin.
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One-sentence summary -- Wear sunscreen every day. Cover exposed skin. Avoid skin trauma. See if IGH runs in your family.

Having a friend in the water with you is comforting. They can remind you what you need to be doing. They can hold you in specific positions while you get a feel for them. Whether you are a child or an adult, there is a swim class out there for you. Being around people who are there to teach you will ease any tension or apprehension you might feel. Having a weekly "date" at the pool will help you be accountable to the learning process. Learning how your body moves and feels in the water is very important. It's something we're not used to, but once you get comfortable, water can be very comfortable and soothing. Start off in the shallow end and begin to move your hands and arms around. Push your hands against the water to feel the resistance. Cup your hands and pull them through the water (sculling). That pressure you feel is what is going to eventually help propel you through the water effortlessly. Bend your legs and let the water come up to your chin. Continue to move your hands and arms. Even when you are beginning to learn strokes, start each session like this. The most important (and scariest) part of swimming is learning how to breathe. But once you learn how to exhale into the water, you will be on your way to more efficient and graceful swimming. Reach forward and hold onto the edge of the pool in the shallow end. Put your face in the water and blow out. When you are done, turn your head to the side and take a breath. Push your face back into the water and exhale. Try to create a long, steady stream of bubbles. Repeat until you are comfortable. Exhaling into the water and timing your breathing might be frightening at first, but with practice you'll soon be ready to learn some basic strokes. It sounds obvious, but floating is a tough skill to learn, and harder to master. In an emergency, knowing how to float can save precious energy and possibly your life. Spend time working on your body position. Learn to float on your stomach and your back. Relax. You have to relax. While learning how to float on your back, look at the sky or the ceiling and breathe deeply. Fill your lungs with air with each breath. Hold your breath for a moment and let the experience of being weightless atop the water calm you. Reach up with your arms if your legs sink. This will act as a counterbalance, bringing your legs up. Have a friend help. Having someone next to you to place a reassuring hand at the small of your back can ease your tension immeasurably. Tighten your abdominal muscles. Engaging your abdominal muscles will help you keep your appendages afloat easier. Float on your stomach. Let your arms go limp and free. Raise your head or tilt it to the side when you need a breath. Treading water can help you catch your breath and keep your head up without actually swimming.Practice this in the deep end with a friend. Move your legs in an "eggbeater" fashion. Start with your knees bend and your legs slightly wider than hip-width apart. Then pedal your legs in opposite directions. Let your kicks be relaxed and easy. Cup your hands and circle them in medium-sized (about two feet total) infinity signs. If you need to come up further, kick harder with your legs and arms to propel yourself above the rip of the water. This is a great way to separate the parts of the strokes before you put them all together. Hold on to the side of the pool. Put your face down and extend your body straight out. Turn your feet in slightly. Begin small kicks. Try to keep them small and efficient, rarely breaking the surface of the water. Your legs should bend, but only slightly.This is a flutter kick. Practice a front stroke. This is also known as freestyle. Bring one arm out of the water so that it is reaching forward. Place it back into the water with a slightly cupped hand, then pull your arm through the water. As your pull the water down, your stroke will naturally end at your hip. Alternate arms. As your skills grow, watch other people and emulate what they do. Most of all, have fun in the water and let its resistance turn you into a stronger, more graceful swimmer.
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One-sentence summary -- Get help from a friend. Take swimming lessons. Get a "feel" for the water. Blow bubbles. Practice floating. Tread water. Practice kicking. Learn other strokes.

as you are. If you spend all of your time trying to change yourself into something different, there won't be much time for having fun. Though it can be difficult, learning to accept yourself will make life more fun in and of itself. If you feel comfortable with who you are, you won't have to spend so much time feeling stressed and self-conscious. Try to challenge your inner critic. When you catch yourself thinking something negative about yourself, remind yourself of something positive about yourself. If you are standing around being worried about what everyone else is thinking about you, then it is unlikely that you will be having any fun. Try to remind yourself that people spend a lot less time noticing you than you think, and even if they are judging you, why should you care? For example, if someone makes fun of your dancing you can say something like, "Who really cares if I'm a good dancer? It's just for fun anyways." This will show them that you don't really care too much about looking good because it doesn't really matter, and it will also remind you that it is just for fun. While it is OK to plan fun things to do, don't be afraid to be spontaneous and go with the flow. Sometimes these spontaneous things will be the most fun. If you happen to run into a friend, and you're both free, have a coffee together or go for a walk. If you come upon a community event, go and check it out if you aren't doing anything anyways. Often we walk past fun opportunities because we think that we can try it another day, but then we never go back. If you see an opportunity for fun, take it. Research has shown that people who joke around with others see themselves as better at dealing with stress and less lonely than those who do not. Fortunately, it doesn't even matter if you are good at telling jokes or not. Telling jokes and being lighthearted will draw people to you. Don't worry if you don't think you are good at telling jokes. Not all of us are born comedians. Even if the joke is cheesy, you can make people smile a little if they can see that you know it's not a funny joke, and are just trying to lighten the atmosphere.
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One-sentence summary --
Accept yourself Stop worrying about what everyone else is thinking. Be spontaneous. Have a sense of humor.