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Suppressing memories, like thought substitution, has been proven to help people forget negative memories. Your negative memories are usually linked to "triggers" that remind you of what you saw and how you felt. If you can force yourself to ignore the memory when it comes back into your head, you might be able to break these "episodic" links and let go. Cognitive scientists divide memories into two patterns: episodic and semantic. Episodic memory is experiential and subjective, while semantic memory is factual and objective. When you see something horrible online, it triggers an immediate and viscerally negative reaction, and it is linked in your episodic memory to things that remind you of what you saw. By forming new associations with these triggers, you may be able to gradually "forget" what you saw. Episodic memory is our mode of remembering specific things that we've experienced. These memories are usually tied to the emotional context of what happened. Thus, the memory of this horrible thing that you saw might be linked to triggers that continually bring back the image. Semantic memory is a more structured record of facts, meanings, ideas, and observations about our external world. Our brains tend to store this knowledge independently from our personal experience. Semantic memory does not usually include the emotional context. If you came across an especially horrific thing online, there's a good chance that the image pops up in your head from time to time. Try to catch your thoughts and turn them around. You can do this in two ways: you can "let go" of the thought by confronting it and coming to terms with it, or you can "suppress" the thought by pushing it deeper into your mind. When your mind turns to a dark place, try to consciously turn your awareness toward brighter things. You can look up or you can look down.

summary: Try to push down the memory whenever it emerges. Understand how memory suppression works. Practice letting go.

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If there's something happening in your area and you can't go anywhere to ensure your safety, monitor the news to stay aware. Both natural disasters and conflict can develop rapidly, and being aware will increase your safety. Hearing that a storm has passed or that a civil scenario has been resolved can reassure you that you're safe for the night too. In the event a dangerous scenario is ongoing, be aware of the additional precautions that may be worth taking to keep yourself safe during the night. If you're unsure of the safety of the building in which you're sleeping during inclement weather, go somewhere else or shelter yourself in an especially sturdy room, such as a basement. Leave a flashlight or other light source near you while you sleep. Ensure that the doors are locked and the windows are secured as best as possible. During extreme weather, you may want to cover or remove glass from your vicinity. Have someone keep a lookout. Take turns and sleep and monitoring the situation. A lookout can wake everyone up should something disturb the peace and need attending to. Knowing that everyone else is safely sleep can be a source of reassurance as you know that everyone will be able to better handle whatever the following day may hold. If people are still awake, reassure one other. Tell stories and reminisce. Talking will help calm any nerves, and diminish any fear. Snuggle up. Keep warm, stay together and feel the reassurance of being close to others.

summary: Listen to the news. Check all access points to the room or building. Check that everyone is sleeping safely and comfortably.

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Measure cup (100 g) of split pigeon peas (toovar dal), cup (50 g) of split Bengal gram (chana dal), and cup (50 g) of split skinless green gram (dhuli moong dal) into a bowl. Pour enough water to cover the dal and let them soak for 30 minutes. Pour 2 1/2 cups (590 ml) of water into your pressure cooker. Drain the soaked dal and place the dal in the pressure cooker along with teaspoon (1 g) of asafoetida (hing) and teaspoon (1 g) of turmeric powder. Stir the mixture until it's combined. eal the lid and pressure cook the dal. Put the lid on the pressure cooker and seal it completely. Put the pressure cooker on the stove and turn the heat to high. Cook the dal until 4 to 5 whistles of steam released. This should take about 10 minutes. Turn off the heat and set the dal aside. If you don't have a pressure cooker, you could place the seasonings, water, and soaked dal in a large pot. Cook the dal over medium-high heat until the mixture is completely soft and cooked. This can take 25 to 30 minutes.
summary: Soak the dal for 30 minutes. Place water, seasonings, and soaked dal in the pressure cooker. .