Problem: Article: Begin overcoming your nerves by planning out what you will say in advance. You might be anxious about an upcoming meeting with your boss about a project you are working on. Use your time at work wisely and ensure that you have met your deadlines, haven't missed any details, or overlooked mistakes. Anticipate what questions your boss might ask and be prepared to answer them. You might even ask a coworker to look over your work so they can catch things you've missed. When you are nervous, you might find yourself looking down at the floor to avoid eye contact. But a confident person looks someone in the eye when they are speaking with them. Maintain your glance, but do not stare blankly. Nod your head, laugh and smile when appropriate. Your nervousness might also cause you to speak very fast or to stutter. Take a moment to slow down the pace. Think carefully on what you would like to say and then articulate that. Remember that you are in no rush to speak and that people will understand you better if you speak at a steady pace. You might practice doing this by reading aloud to yourself or to others. In addition to speaking slowly, also mindful of the tone of your voice. Avoid speaking at a much higher pitch, or too quietly or loudly. Instead, use a voice that feels natural to you and noise appropriate for the setting. For instance, if you are at a tea party, you will want to keep your voice down. But, if you are at a concert, you will need to be much louder. Even if you don't feel confident, fake it until you make it. It has been proven that smiling, even when fake, is a mood booster. Before speaking, flash a quick smile at the person and then proceed. Avoid slouching, dragging your feet, and looking down at the floor. Instead, use your body to take up space and exude confidence. Sit straight up, either with your legs uncrossed or with your ankle resting upon your knee. When standing, stand straight with your feet slightly apart. Avoid crossing your arms. Give a nice, firm handshake when greeting someone in a professional setting. Perhaps you noticed that your voice has started shaking or that you made an awkward comment. Ask them a question that will take them a while to respond to and use this time to calm down. You can also excuse yourself to the restroom and splash some water on your face. You can ask them something like "So, I heard about your research with Dr. Johnson. Can you tell me a bit about it?" You can also say "Excuse me for a moment; I need to go to the restroom." If someone is becoming hostile with you, know that it is okay to walk away. You don't deserve to be yelled at or spoken harshly to. Say "I will talk to you later when you are calmer" and walk away.
Summary: Prepare to talk. Maintain eye contact. Speak slowly. Mind your tone. Smile. Maintain good posture. Recover from mistakes. Step away when necessary.

Problem: Article: If you don't have chairs around, or you just want to switch things up, playing beer darts standing up is a fun variation on the game. The rest of the rules are the same, but you're standing instead of sitting. Instead of drinking the whole beer, open it up and drink it down so it's level with the puncture hole the dart left. Then, place the beer back down in front of you and keep playing. The beer stays until your opponent knocks it over with a dart or punctures it at the very bottom of the can. If beer darts is getting too easy for you, increasing the distance between you and your opponent can make it more challenging. Instead of leaving 10 feet (3.0m) in between you, try moving your chairs back 12 feet (0.300.61m) and see if the game is any harder. Sometimes in beer darts the dart will strike the beer can but not puncture it. Make it a rule that if you strike your opponent's beer can without puncturing it, they have to take a sip out of a separate, opened beer.
Summary: Play standing up. Drink to where the dart hole is when your opponent punctures your beer. Try playing further away from your opponent to make the game harder. Have players drink even if their beer can isn't punctured to speed up the game.

Problem: Article: Practice good sleeping habits to keep yourself at your sharpest. Being well-rested helps you stay alert and focused. Additionally, your brain synthesizes information that you picked up during the day while you sleep, so a good night's rest will help you learn and remember things more effectively. To sleep better, make sure you: Establish a regular bedtime routine. Go to sleep and wake up at the same times each day if you can. Keep your bedroom dark, quiet, and comfortable at night. Avoid using caffeine and other stimulants at least 3 or 4 hours before bedtime. Turn off all screens (such as your TV, computer, tablet, or smart phone) at least an hour before you go to bed. Spend at least half an hour unwinding before you go to bed. You might take a hot bath or shower, do some stretches, or read a bit of a relaxing book. Choose a diet that is varied and rich in healthy fats, green vegetables, dietary fiber, lean protein, and complex carbohydrates. These nutrients will not only give you the energy you need to stay alert, but can also improve the health and function of your brain. Try healthy options such as: Fatty fish, like salmon and trout. Nuts and seeds, such as walnuts, almonds, flax seeds, or chia seeds. A variety of vegetables, including leafy greens, legumes (like peas and beans), and colorful vegetables like carrots, radishes, and sweet potatoes. A variety of fruits, such as apples (with the skin on), berries, and citrus fruits. Healthy carbohydrates, like those found in brown rice, quinoa, and whole-grain bread. Having a little caffeinelike a cup of tea or coffee with breakfastcan help you feel more alert and focused, and may even be good for your brain's health. Too much, however, can leave you feeling jittery, anxious, and ultimately less focused and clear-headed. It can also make it harder for you to get a good night's sleep. While most people have trouble thinking clearly after about 6 cups of coffee, people who are sensitive to caffeine may experience ill effects after drinking just 1 cup. Get to know your own limits, and use caution and common sense when drinking caffeine. This means exercise that is active enough that you might break a sweat or start breathing a little faster. For example, you might try walking at a brisk pace for half an hour, 5 days a week. This kind of exercise can stimulate blood flow to your brain, improve your memory function, and reduce stress and anxietyall of which lead to clearer thinking. Other good forms of exercise include swimming, biking, dancing, and playing sports like tennis or squash. Doing household chores that work up a sweat, like mowing the lawn or mopping the floor, also count. If you aren't used to exercising, work up to your goal of 150 minutes a week gradually. For example, you might start by walking just 5 or 10 minutes each day, then gradually increasing the amount of time by another 5 to 10 minutes a week. Even a few minutes of exercise now and then can help you clear your head and feel more energized.
Summary:
Get 7 to 9 hours of sleep each night, or 8 to 10 if you're a teen. Eat foods that nourish your brain. Use caffeine in moderation. Do 150 minutes of moderate exercise each week.