The color and the consistency of engine oil is indicative of its age, and possibly of other engine efficiency issues that you might need to address. As soon as you remove the dipstick, you can get a good sense of the quality of the oil in your engine. Engine oil that's in good condition should look slightly yellow-greenish on the rag, and shouldn't be super-dark. Wipe the oil off the end of the dipstick and examine it on the rag. Oil will change in color from golden or amber colored to brown and black as more and more particulate gets in the oil from the engine. Metal filings and particulate will slowly scrape the cylinders of your engine over time, which is why the oil needs to be changed according to the manufacturer's recommended service interval (check your owner's manual or service booklet to find your vehicle's service interval). Look at the color, specifically. Does it look brackish, or chunky? Does it look black or dark? If so, it's likely a sign that your oil needs changed. Take the car in to have it serviced, or change the oil yourself.
++++++++++
One-sentence summary -- Examine the color and quality of the oil.

If your self-talk is overly negative, it can lead to low self-esteem, depression, or anxiety. Tackle the unhelpful thoughts you have by looking for evidence to support or oppose these thoughts. For instance, you might think "I'm a loser." You might seek out evidence for or against this thought. Is this a factual thought? Are you jumping to conclusions? If you have any positive relationships in your life, that automatically discounts the notion that you're a loser. Sometimes, learned helplessness develops because you refuse to see that there are various explanations for life events. By looking for alternative explanations you will feel more empowered to change your situation. You might improve your mood, too. Let's say, you were passed up for a promotion at work. You might immediately think, "my boss doesn't like me." Take a step back, however, and try to see it another way. Perhaps the other person was simply more qualified. Or, maybe your boss passed you up because you don't seem ambitious about being promoted. If you suffer from learned helplessness, you may not give yourself credit for your successes. Yet, you probably blame yourself for all your failures. Learn to reframe negative events by changing your attributions to effort-based contributions instead of fixed personality traits. Instead of saying "I'm stupid because I screwed up the report" say "I could have tried harder. Next time, I will." This allows you to base your successes on effortwhich can always be enhancedversus stable traits like stupidity. . Generally, people with learned helplessness struggle with poor self-esteem. You may not recognize the power you have in your own life. You see yourself as a puppet when really you are the puppeteer. You must identify your strengths and believe in your potential. Write out a list of positive characteristics about yourself. Dig deep, using both minor and major traits. These might include "I am financially savvy" or "I am good with details." Keep this list within reach whenever you start to doubt your worthiness. Transforming from a helpless outlook to an empowered one is a challenge. The process is only complicated by depression, anxiety, abandonment issues, a history of abuse or extremely low self-esteem. If you are having trouble replacing your old beliefs, you may need to see a trained professional. Locate a therapist in your community who works with people with learned helplessness. Or, explain your circumstances to your primary care physician and ask for a referral.
++++++++++
One-sentence summary -- Perform reality testing against negative self-talk. Try to find alternative explanations for your beliefs. Reframe negative events to focus on effort, not fixed traits. See yourself as worthy Get help from a therapist.

Logging off after you're done helps protect your privacy and security. You log off a Smartboard by logging off of the program on your computer. This might vary depending on what kind of computer or software you have, so be sure to ask your office administrator or refer to the user guide if necessary. Smartboards can get sticky and smudgy very quickly. Use glass cleaner or alcohol-free wipes to clean yours off every week or as needed. Be sure to turn the Smartboard off before cleaning ityou can scramble the screen by wiping it too quickly.
++++++++++
One-sentence summary -- Log off after every use. Clean your Smartboard weekly with glass cleaner or alcohol-free wipes.

Using a wall will help you isolate the pelvis and focus on building comfort and strength with this motion. In addition, the wall will keep your arms and shoulders in line, similar to the position you will want to maintain in the water. Stand with your upper back against the wall and your feet twelve to eighteen inches from the wall. Hold your arms above your head in streamline position. Tilt your pelvis backward by slowly crunching your abdomen in. Bring your middle and lower back slowly in contact with the wall as you do this. Then, reverse the motions. Repeat up to five times. Turn around and stand with your feet about eighteen inches from the wall. Keeping your pelvis above your feet, hold your arms above your head in streamline position and rest them on the wall. Rotating your pelvis forward, slowly bring the rest of your torso and then your thighs into contact with the wall. Reverse these motions and repeat up to five times. Hold the kickboard level in front of you. Extend your arms instead and keep your head up. Do not "pump" the kickboard, but maintain an even, level position, keeping your arms and your shoulders in a steady plane. Imagine you are leaning against a wall in order to keep your torso and arms still; the motion should come from your pelvis and legs. When you feel comfortable with this drill, try the same thing without the kickboard. You may also practice this drill in deep water to build the necessary amplitude. Push off from the wall at the surface and oriented on one side. Extend the bottom arm in front of you and stretch the other arm along the top of your body. Stay in the middle of the lane. This drill helps to develop the symmetry required of the stroke. The dolphin kick can help you develop a faster stroke rate. Match one stroke with each kick for a short distance in this drill, not pausing to breathe.
++++++++++
One-sentence summary --
Practice pelvic rotation against a wall outside of the pool. Try the kick using a kickboard. Practice the kick on your side. Use the dolphin kick with freestyle arms to increase stroke rate.