If you are married to someone who holds a citizenship that you do not, then you might consider whether your spouse's country of citizenship grants you citizenship by marriage. This process involves applying for a resident permit that you would qualify for based on your marriage. You would also need to meet any residency requirements. If you believe that you can acquire a second citizenship through marriage, research the laws of your spouse's country of citizenship regarding citizenship by this route. The laws about the application process and amount of time involved to obtain citizenship will vary by country. For example, if you are married to a British citizen, you must meet certain requirements before you can apply to become a British citizen by marriage. You must be 18 years of age or older, of sound mind, of good character (e.g. you don't have a serious criminal record), you must meet English language requirements and show knowledge of life in the UK, you must have been granted indefinite permission to stay in the UK, and you must meet a residency requirement. Note that entering into a sham or fake marriage for the sole purpose of acquiring residency and (subsequent citizenship) of your spouse's country is considered fraud and is a serious criminal offense in most countries. Do not attempt to enter into a sham marriage for the purpose of becoming a dual citizen, as the legal consequences of this can be severe. Not all countries permit dual citizenship, and your spouse's country of citizenship may be one that requires you to renounce your previous citizenship. If that is the case, then you cannot become a dual citizen through marriage.
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One-sentence summary -- Consider your spouse's citizenship. Beware of the consequences of sham marriages. Confirm the laws regarding dual citizenship of both countries.

If you notice a friend is withdrawing or just acting a lot differently than normal, ask them how they're doing. Let them know they can talk to you. This will give them some space to express their feelings. They might feel alone on top of feeling too proud to ask anyone for help. They may have the sense that they should be able to figure it out on their own. So, let them know, they're not alone. It's important that you ask in a way that doesn't sound like the typical pleasantries. Try saying "What's going on with you right now?" or "I noticed you've been struggling lately. How can I help?" Sharing your experiences is a good way to let them know they aren't alone. If they seem to be anxious or depressed, talk about a time when you felt that way. If you haven't felt that way, try to find an experience that is at least somewhat similar. Don't make it up. If needed, refer them to a friend who might be able to help them more than you can. Try saying something like, "I don't know exactly what you're going through, but I have experienced something similar." Letting them know you're on their side can be a big relief for some people. By being a support in other ways (cleaning, childcare, etc.), you can help take a load off and possibly encourage them to get the help they need. You can say something like "I'm here for you" or "I'll check in tomorrow to see if I can help you with something." For example, you might offer to cook dinner for the person one night by saying something like, "I am planning to try out a new recipe on Saturday. Would you like to come over to my house and join me for dinner?" Most people have at least one person who they look up to, such as a mentor, an educator, a boss, or a charismatic family member. Your friend might be more open to listening to someone who he or she looks up to. Find this person and get him/her to go up to the proud person and encourage him or her to accept help from others. This person might be able to convince your proud friend to seek help from you or someone else who can help.
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One-sentence summary -- Talk to them about your concerns. Share your experiences if you've experienced something similar. Show your support. Consider finding someone they respect to broach the topic with them.

In guided meditation, you listen to an audio track of a person reading meditation instructions to you, and simply follow along with your thoughts. This is an excellent introduction to meditation for those who have never done it before and don't know where to start. There are many free guided meditations for sleep available on the internet as downloadable audio files, podcasts, and YouTube videos. You can also purchase sleep meditation CDs at any major bookstore, or online. Look for a guided meditation CD or file that has good reviews, or comes from a reputable source, such as MIT Medical, which provides a number of audio file downloads designed to help you fall asleep. If you download a free file, it is a good idea to listen to it once before bedtime to make sure the file is intact and doesn't include any hidden surprises, like advertisements at the end. Get ready to sleep, and set up the device you will be using to play the guided meditation next to your bed. Adjust the volume settings beforehand. Be sure to set the device's sleep mode or power saver settings so that the device will turn itself off after the recording has finished. It is not advisable to use headphones for a guided sleep meditation, since ideally you will fall asleep before the recording is over, and you don't want to get tangled up in the cords in the night. Put on your pajamas, darken the room, and get comfy in bed before you hit play. Then relax and listen, and prepare for a night of restful sleep! If you don't fall asleep after the first play-through, take a few deep breaths and begin again.
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One-sentence summary -- Understand guided meditation. Find a guided meditation track for sleeping. Prepare your audio setup. Get ready and start the recording.

If the backup file is on a USB drive, disc, or uploaded to cloud storage, you'll want to copy it onto the computer's local storage first. You can place the file anywhere, such as on your desktop or in your Documents folder. If you're using Outlook 2003, click the File menu. You'll see several options. This will open the file browser. Navigate to the data file that you copied back to your local storage. Select it and click "Open" to load the file. Outlook will load the backup data file, including all of the folders, messages, contacts, and calendar entries.
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One-sentence summary --
Copy the backup file to your computer. Click the File tab or Office button. Select "Open & Export" or "Open." Click "Open Outlook Data File." Browse for the data file. Use your backup.