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If the bite broke the skin or doesn't heal with first aid, see your doctor as soon as possible. You may require more in-depth treatment than what you can do at home, which can minimize your risk for infection or nerve damage. It's important to see your doctor if a human bite breaks your skin, as it can very easily become infected. You should seek treatment for a broken skin wound within 24 hours. If your wound doesn't stop bleeding or the bite has removed significant tissue, seek help at an emergency room. If you have any concerns even about the smallest bite or scrape from a human mouth, talk to your doctor. Tell your doctor how you got the bite. This might help him with your treatment or getting help if it involved violence. Your doctor will measure the wound and take notes on presentation including location or if you appear to have nerve or tendon damage. Depending on the severity of the bite, your doctor may order blood tests or X-rays. If there are any foreign objects in your bite wound, such as teeth, your doctor will remove them. This can help minimize your risk of infection and may relieve any pain you have. If you have a significant bite mark on your face, your doctor should enlist the help of a plastic surgeon to stitch the wound so it will heal properly, with minimal scarring. It's not uncommon for stitches to itch. If this is the case, you can use a light layer of antibiotic ointment to relieve itching and help prevent infection. Your doctor may prescribe one of several different antibiotics for a human bite wound. These can minimize your risk of developing an infection. Your doctor may prescribe one of the following antibiotics to combat infection: cephalosporin, penicillin, clindamycin, erythromycin, or aminoglycosides. Antibiotic treatment usually lasts between three to five days. If there is an infection, it may be necessary to follow up with a longer course of treatment, up to six weeks. If you haven't had a tetanus shot within five years, your doctor may prescribe a booster shot. This can help prevent the infection that causes tetanus, or lockjaw. Make sure to tell your doctor the date of your last tetanus shot or if you've never had one. Tetanus is a potentially fatal infection. If you know the medical history of the person who bit you, a tetanus shot may not be necessary. If your biter's medical history is unknown to you, your doctor may test for the transmission of diseases such as HIV and hepatitis B at regular intervals. This can not only identify possible infection, but also put your mind at ease. It is very unlikely you will contract any disease such as HIV, hepatitis B, or herpes from a human bite. It's normal to have pain for a few days following the a bite wound. Use either over the counter pain relievers or a prescription pain medication to help alleviate pain and some swelling. Take over the counter pain relievers such as ibuprofen or acetaminophen. Ibuprofen may also help alleviate some of the swelling associate with the surgery. Your doctor may prescribe a pain medication if over the counter pain relief doesn't work for you. If you had an extremely severe bite that resulted in the loss of tissue, your doctor may suggest plastic surgery. This can repair your skin to its earlier state with little scarring.

summary: See your doctor. Allow your doctor to remove any foreign objects in the wound. Have a plastic surgeon stitch the wound if it is on your face. Take an antibiotic to combat infection. Get a tetanus shot. Test for disease transmission. Use pain medication. Repair damages with plastic surgery.

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Non-verbal communication is important to displaying confidence to others. Displaying behaviors that seem confident can also help you feel more confident on the inside. Stand up straight and tall. Posture is an important nonverbal communication in terms of wanting to appear confident. Slouching and slumping over are signs of insecurity or depressed mood. Smile and Laugh. This shows that you are comfortable and in a positive mood. It can help to set your audience at ease. Extroversion predicts self-confidence; the more social you are the more confident you may feel. Instead of hiding or avoiding people because you feel nervous or insecure, try jumping right in and focusing on connecting with others. Say hello to people before your presentation. Ask them about their day, and make small talk. Try to avoid discussing your presentation too much because this could increase your nervousness. Simply focus on the conversation you are having with the person. Common emotions associated with low self-confidence are: nervousness, anxiety, stress, fear, and depressed mood. If you accept these emotions instead of trying to fight them, you may be able to change your behavior and increase your confidence. Say to yourself, "It's okay to feel nervous. This is a natural emotional and is appropriate for this situation."

summary: Act confident. Interact with others. Accept your emotions.

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Stand up straight as you run and avoid leaning forward at your waist. Run so your feet land close to your center directly underneath your body. Don't run using long strides since it puts unnecessary pressure on your legs. You should also keep your elbows bent at 90 degrees or less, and let your arms move naturally forward and backward. Avoid pumping your arms or swinging them far out in front of you. By maintaining good form while you run, you'll increase your efficiency and be less at risk of injuring yourself. Cross country spikes are shoes designed specifically for cross country running. They have metal spikes on the sole that provide better traction and make running on soft terrains easier. Regular trail shoes can work for cross country, but spikes will give you a competitive edge in races and make you more efficient while training. You can find cross country spikes online and in shoe stores that sell athletic shoes. Read online reviews of different spikes to see which ones are the best quality within your price range. There may be times when you find yourself racing in cold, rainy weather. To better prepare, practice running in the cold and the rain throughout the season if you can. That way, you'll be more mentally and physically comfortable if you have to do it during a race. You'll also have a better sense of how to pace yourself when it's cold and raining and you're drenched. If you show up to a race and it's raining, stay as dry as you can until the race starts by wearing a poncho and covering your shoes with plastic bags. The longer you stay dry and warm, the better you'll perform. Wear moisture-wicking layers that are well ventilated if the forecast is looking rainy for a race. You'll have layers to keep you warm, but you can also take layers off if you start to get overheated. Cross country running trails can be covered in roots, rocks, mud, branches, and other obstacles that can pose a tripping hazard if you're not being careful. Whether you're training or racing, keep your eyes ahead of you on the trail and stay focused so you can avoid obstacles and slow your pace if necessary. Avoid looking straight down at the ground as you run since it will slow you down. Look forward and scan the trail ahead of you instead. Don't feel bad if you fall during a raceit happens to every runner at some point. If you're seriously injured or in a lot of pain, ask for help and get medical attention. Otherwise, see if you can get up and finish the race. Cross country races can take place on hills, soft dirt, rocky trails, and other types of terrain. The more comfortable you are running on different trail types, the more prepared you'll be for races, regardless of where they're held. Vary what trails you're training on every week, and look for trails that are different from what you're used to. For example, if you usually train on trails that run through a relatively flat park, look for trails that have a lot of inclines that you can train on as well.
summary: Practice good long-distance running form. Invest in a pair of cross country spikes. Prepare in advance for cold and rainy racing conditions. Stay present while you run to avoid obstacles and injury. Practice running on different types of terrain.